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Training Log Archive: duxma

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running13 8:56:30 69.01(7:46) 111.07(4:50) 1063
  Orienteering-R9 6:43:16 35.52(11:21) 57.16(7:03) 1300145c
  Orienteering-T8 5:23:12 29.07(11:07) 46.79(6:54) 540
  Sports3 2:45:00
  Stretching9 2:40:00
  Bike1 1:25:53 17.21(12.0/h) 27.7(19.4/h) 355
  Total39 27:53:51 150.81 242.71 3258145c
averages - sleep:7.3

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Tuesday Apr 30, 2013 #

7 PM

Sports 1:00:00 [5]

Monday Apr 29, 2013 #

Orienteering-T 1:45:00 [3] 12.4 km (8:28 / km) +310m 7:32 / km
shoes: Inov OROC™ 280

Sunday Apr 28, 2013 #

Orienteering-R 49:12 [3] ** 5.2 km (9:28 / km) +225m 7:47 / km
7c shoes: Inov OROC™ 280

Long distance
I was running very slow and I desited to cut whole course...it was nothing spetial for me (not WRE not National champs) and it was much hot so I desited to cut race and I went on finish

Saturday Apr 27, 2013 #

Orienteering-R 32:39 [3] ** 4.5 km (7:15 / km) +160m 6:10 / km
11c shoes: Inov OROC™ 280

WRE middle distance

Friday Apr 26, 2013 #

Event: THE 32. Memorial ``CIKA DUŠKO JOVANOVIC``
 

Wednesday Apr 24, 2013 #

5 PM

Running 26:50 [4] 6.2 km (4:20 / km) +55m 4:09 / km
shoes: adidas Duramo 4 TR M

Tuesday Apr 23, 2013 #

Note

new blog post

http://dusankrnjaic.blogspot.com/
5 PM

Running race 34:39 [4] 8.0 km (4:20 / km) +88m 4:06 / km
shoes: Inov OROC™ 280

Test running for national team....I was not going at full speed last 3.2km because I saw that I am under norm.

Monday Apr 22, 2013 #

Running 37:00 [3] 7.9 km (4:41 / km) +40m 4:34 / km
(rest day) shoes: adidas Duramo 4 TR M

raining day much slippy
some intervals and medium tempo running

tomorrow test running for national team

Sunday Apr 21, 2013 #

9 AM

Orienteering-R race 1:26:26 [3] *** 12.33 km (7:01 / km) +70m 6:49 / km
27c shoes: Inov OROC™ 280

Long Postas kupa Hungary Dabas

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov OROC™ 280

Saturday Apr 20, 2013 #

10 AM

Orienteering-R race 44:16 [3] 6.13 km (7:13 / km) +50m 6:56 / km
16c shoes: Inov OROC™ 280

Middle distance Postas kupa Hungary Dabas
It was really hot and I had no much concentration so much mistakes and bad time`

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Inov OROC™ 280

4 PM

Orienteering-R 36:24 [3] ** 6.5 km (5:36 / km) +50m 5:24 / km
14c shoes: Inov OROC™ 280

Relay 1. leg Postas kupa Hungary Dabas

Thursday Apr 18, 2013 #

Running 7:00 [3] 1.3 km (5:23 / km)
(rest day) shoes: adidas Duramo 4 TR M

I went to stadium but there is some cross competition and I cant do training...I had some intervals on plan....but it will be learning and some workouts
10 AM

Stretching 15:00 [3]

Wednesday Apr 17, 2013 #

8 AM

Running 1:35:22 [3] 20.1 km (4:45 / km) +40m 4:42 / km
shoes: adidas Duramo 4 TR M

Tuesday Apr 16, 2013 #

10 AM

Stretching 15:00 [3]

I have sports today in school and I am loosing almost all day :S
1 PM

Sports (football) 45:00 [3]

Monday Apr 15, 2013 #

8 PM

Stretching 15:00 [3]

Sunday Apr 14, 2013 #

Running 52:03 [3] 11.2 km (4:39 / km) +40m 4:34 / km
shoes: adidas Duramo 4 TR M

running from home to the map and from map to home

Orienteering-T intervals 4:14 [5] 1.1 km (3:51 / km)
shoes: adidas Duramo 4 TR M

Orienteering-T 30:00 [3] 5.0 km (6:00 / km)
shoes: adidas Duramo 4 TR M

Checking map for competition....just roads...but I was going very slowly

Stretching 15:00 [3]

Saturday Apr 13, 2013 #

Running warm up/down 20:00 [3] 4.0 mi (5:00 / mi)

sum of 2x warm up and 2x cooldown
10 AM

Orienteering-R race (sprint qualification grou) 14:15 [3] *** 3.19 km (4:28 / km) +25m 4:18 / km
19c shoes: adidas Duramo 4 TR M

1 PM

Orienteering-R race (sprint A final) 15:39 [3] *** 3.25 km (4:49 / km) +60m 4:25 / km
22c

Friday Apr 12, 2013 #

5 PM

Stretching 10:00 [3]
(rest day)

big problem and no time for sprints I will just do gymnastics few times and that is all for today, and tomorrow is sprint champs

Thursday Apr 11, 2013 #

3 PM

Stretching 20:00 [3]

6 PM

Running (recovery) 19:40 [3] 3.4 km (5:47 / km)
(rest day) shoes: adidas Duramo 4 TR M

Legs are full of energy....but because of national champs in sprint...I did today rest day...so it was just recovery training after yesterdays 26km
8 PM

Stretching 30:00 [3]

Wednesday Apr 10, 2013 #

Stretching 20:00 [3]

3 PM

Running long 2:25:44 [3] 25.8 km (5:39 / km) +760m 4:55 / km
shoes: Inov OROC™ 280

extra Long run in forest....

Tuesday Apr 9, 2013 #

Bike 1:25:53 [3] 27.7 km (19.4 kph) +355m

Monday Apr 8, 2013 #

4 PM

Running (recovery) 59:12 [2] 12.73 km (4:39 / km) +40m 4:35 / km
shoes: adidas Duramo 4 TR M

about 4.5km on grass
5 PM

Stretching 20:00 [3]

Sunday Apr 7, 2013 #

Orienteering-R race (Long) 1:27:12 [3] ** 10.96 km (7:57 / km) +450m 6:36 / km
29c shoes: Inov OROC™ 280

Saturday Apr 6, 2013 #

Note
slept:5.5

National championships senior class in middle distance

Orienteering-R race (middle) 37:13 [3] 5.1 km (7:18 / km) +210m 6:03 / km
shoes: Inov OROC™ 280

Friday Apr 5, 2013 #

10 AM

Running intervals 14:00 [3] 3.0 km (4:40 / km)
shoes: adidas Duramo 4 TR M

Thursday Apr 4, 2013 #

Note
slept:9.0 (rest day)

Wednesday Apr 3, 2013 #

11 AM

Orienteering-T 13:59 [4] 3.15 km (4:26 / km)
shoes: Inov OROC™ 280

4 PM

Orienteering-T 50:00 [3] 4.0 km (12:30 / km) +200m 10:00 / km
shoes: Inov OROC™ 280

Tuesday Apr 2, 2013 #

11 AM

Orienteering-T warm up/down 16:00 [3] 3.0 km (5:20 / km)
shoes: Inov OROC™ 280

Orienteering-T 38:00 [3] 5.1 km (7:27 / km)
shoes: Inov OROC™ 280

3 PM

Orienteering-T 35:00 [3] 6.2 km (5:39 / km)
shoes: Inov OROC™ 280

7 PM

Sports (Football) 1:00:00 [5]
shoes: adidas Duramo 4 TR M

Monday Apr 1, 2013 #

Note

3 day training camp with Bulgarians in Belgrade and maps near Belgrade :)
10 AM

Orienteering-T 16:29 [3] 3.5 km (4:43 / km) +30m 4:31 / km
shoes: adidas Duramo 4 TR M

3 PM

Orienteering-T 14:30 [4] 3.34 km (4:21 / km)
shoes: adidas Duramo 4 TR M

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