Sunday Jul 13 |
 | 100% trails and roads 22:00 [1]4.5 km (4:53 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Footing under the mid day sun. |
| 100% trails and roads 45:00 [1]8.5 km (5:18 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Ran home from the sprint final with David... the goal was to do at max a 20min jog... but we got quite badly lost and a thunderstorm surprised us... |
Saturday Jul 12 |
| 25% off road, 75% road 30:00  5 km (6:00 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Warm up and cool down for the orienteering training. |
| Orienteering 32:00  6.6 km (4:51 / km) +190m 4:14 / km | |
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| Last fast O training before my race on Tuesday (long distance qualification). We went on Proklest, which is probably the best map I have been on in the region of Olomouc and the terrain is probably pretty similar to the Long qualification and final.
I was quite satisfied with my performance. I felt quite in control almost all the way and as expected my hip didn't hurt (as I rested enough and because it was a fast training) |
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| C • Last fast O training 2 |
| 100% trails and roads 29:00 [1]6.1 km (4:45 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Footing to a nearby lake to our WOC accommodation... |
| Strength workout, body we 20:00 [1] | |
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| ...followed by the usual core strength exercises. |
Friday Jul 11 |
| 100% trails and roads 12:00 [1]1.5 km (8:00 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| Warm up. |
| Orienteering 36:00  5.5 km (6:33 / km) +100m 6:00 / km | |
| shoes: Inov-8 Mudclaw 270 III |
| Start of WOC week. We arrived yesterday evening in Olomouc. Did a shortish O training in Ledkova Hut. |
| 100% trails and roads 22:00 [1]4.8 km (4:35 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Evening jog. |
Thursday Jul 10 |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
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| Jogging before departing for the Czech Republic. |
Wednesday Jul 9 |
| Aquajog 50:00 [1] | |
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| After a short night I met Zimi at the swimming pool for a 6am chat-training session... |
| Strength workout, body we 20:00 [1] | |
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| Followed by the usual core strength exercises.
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| 100% trails and roads 39:00 [3]6.3 km (6:11 / km) +200m 5:21 / km | |
| shoes: Mizuno Wave Aero 6 |
| I planned to do shortish intervals with Zimmi... but my hip hurt, my legs were empty and my head heavy... so I decided I would not force it. |
Tuesday Jul 8 |
| 100% trails and roads 1:32:00  14.9 km (6:10 / km) +450m 5:22 / km | |
| shoes: Mizuno Wave Precision 8 |
| Intervals with Zimmi. Alone I might have not done them... warming up my hip was painful, but when we started the first interval the pain left straight away. From interval to interval I felt stronger. It helps a lot to have company doing them, I believe this training was a perfect preparation for the WOC.
6x 3min interval (50m of climb at once, but 300m are flat). Rest:jog down (3min).
My times: 2:57, 2:55, 2:55, 2:56, 2:54 and 2:44(!!) |
Monday Jul 7 |
| 100% trails and roads 40:00 [1]8.2 km (4:53 / km) +165m 4:26 / km | |
| (rest day) shoes: Mizuno Wave Aero 6 |
| Evening run from my parents place... it is good to be home :-) |
| Strength workout, body we 20:00 [1] | |
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