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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duxma

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Bike14 14:38:09 169.32(11.6/h) 272.49(18.6/h) 1847
  Stretching11 10:30:00
  Orienteering-T14 9:02:45 41.02(13:14) 66.02(8:13) 1703
  Running9 5:46:45 39.47(8:47) 63.52(5:28) 822
  Sports2 4:15:00
  Jog20 3:31:05 18.87(11:11) 30.37(6:57) 502
  Orienteering-R4 2:38:50 13.93(11:24) 22.42(7:05) 350
  Stairs1 36:45
  Total68 50:59:19 282.61 454.82 5224
averages - sleep:10.2 weight:70kg

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Friday Aug 31, 2012 #

Note
slept:7.5

3 PM

Stairs hills 36:45 [4]

I was doing pyramid 1-11 floor and then 11-1 floor
sum of that:
121 floor
2057 steps up.

with no resting (just when I am on top of that session I run down to 0 floor)
4 PM

Bike 1:04:24 [3] 19.98 km (18.6 kph) +100m

to friend and back..

Thursday Aug 30, 2012 #

Note
slept:15.0

Jog warm up/down 3:00 [1] 0.64 km (4:41 / km) +2m 4:37 / km

Running intervals 2:00 [4] 0.77 km (2:36 / km)

just on 50m intervals because it was to hot here
pause...just to get back to start...by walking or slow running

Jog warm up/down 5:01 [1] 0.99 km (5:04 / km) +10m 4:49 / km

Wednesday Aug 29, 2012 #

Note
weight:70kg

Bike 6:01 [1] 2.75 km (27.4 kph) +40m

Note
slept:8.0

12 PM

Running long 1:19:38 [4] 14.13 km (5:38 / km) +123m 5:24 / km
shoes: Nike Air Waffle Trainer

It was pretty hard because it was 32+ C and with no water first 60 mins

Tuesday Aug 28, 2012 #

Note
(rest day)

Monday Aug 27, 2012 #

Bike 4:07:30 [3] 75.39 km (18.3 kph) +300m

Beograd-Novi Sad
and then because we started late...we were going home with train...

Sunday Aug 26, 2012 #

Jog warm up/down 4:12 [1] 0.39 km (10:46 / km)
shoes: Nike Air Waffle Trainer

Bike 50:31 [3] 17.23 km (20.5 kph) +100m

Sports 35:00 [3]

9 AM

Bike 23:53 [3] 7.76 km (19.5 kph) +29m

10 AM

Orienteering-T 15:41 [3] 2.91 km (5:23 / km) +8m 5:19 / km
shoes: Nike Air Waffle Trainer

11 AM

Bike 21:16 [3] 7.07 km (19.9 kph) +48m

Saturday Aug 25, 2012 #

12 PM

Stretching 1:20:00 [3]

8 PM

Running 24:55 [4] 5.5 km (4:32 / km) +20m 4:27 / km
shoes: Nike Air Waffle Trainer

Hard running weather was 35C and it was at night...but I've just runned middle tempo

Friday Aug 24, 2012 #

Note
weight:70kg

1 PM

Bike 33:54 [3] 11.23 km (19.9 kph) +121m

5 PM

Sports 3:40:00 [3]

beach volleyball with friends-with 2-3 pauses... just for drink and to change teams
reaaaly hot (35-40C)
9 PM

Bike 27:31 [3] 11.07 km (24.1 kph) +85m

Thursday Aug 23, 2012 #

Note

4. september we are going on Seeoc (South East Euro O-Champs)
and untill then I will do just easy trainings and just some hard...because I want to go there fresh

Stretching 1:30:00 [3]

Bike 47:00 [3] 14.23 km (18.2 kph) +150m

Wednesday Aug 22, 2012 #

8 AM

Bike 37:25 [2] 11.45 km (18.4 kph) +142m

To place where we will have training
9 AM

Jog warm up/down 10:37 [2] 1.9 km (5:35 / km) +13m 5:24 / km

10 AM

Running intervals 11:23 [5] 3.05 km (3:44 / km) +79m 3:18 / km

Intervals on 380m with 10m elevation gain and watching map from last year kopaonik open

we were doing like relay
2 boys
pause is how long other is running....
11 AM

Jog 6:34 [3] 0.86 km (7:38 / km) +32m 6:26 / km

12 PM

Bike 33:37 [3] 10.92 km (19.5 kph) +82m

1 PM

Stretching 1:20:00 [3]

Monday Aug 20, 2012 #

Stretching 10:00 [3]

10 AM

Running 21:37 [2] 4.12 km (5:15 / km) +20m 5:07 / km
(rest day)

morning running
11 PM

Stretching 15:00 [3]

Sunday Aug 19, 2012 #

Note
(rest day)

after 9 days hard working with map....now is rest day
maybe 2 of them...

Stretching 10:00 [3]

Saturday Aug 18, 2012 #

10 AM

Jog 5:05 [3] 0.7 km (7:16 / km) +50m 5:21 / km

up to start

Orienteering-T 1:04 [3] 2.85 km (22 / km) +78m 20 / km

line orienteering

Orienteering-T 1:04 [3] 2.85 km (22 / km) +78m 20 / km

line orienteering
11 AM

Jog 7:00 [3] 1.34 km (5:13 / km)

down to hotel
5 PM

Running 49:26 [3] 8.55 km (5:47 / km) +300m 4:55 / km

Hotel (Rajac)- Vijuljak- Crveno vrelo- Hotel

Friday Aug 17, 2012 #

9 AM

Jog 25:48 [4] 2.79 km (9:15 / km) +220m 6:38 / km

up to start
10 AM

Orienteering-T 48:06 [3] 6.09 km (7:54 / km) +100m 7:18 / km

11 AM

Jog 18:25 [3] 3.03 km (6:05 / km)

down to hotel

Thursday Aug 16, 2012 #

Jog 5:04 [3] 0.6 km (8:27 / km) +50m 5:58 / km

up to start
2 PM

Orienteering-T 35:31 [3] 3.16 km (11:14 / km) +75m 10:03 / km

line orienteering
3 PM

Jog 6:40 [3] 1.34 km (4:59 / km)

back to hotel

Wednesday Aug 15, 2012 #

11 AM

Orienteering-T 20:20 [3] 2.91 km (6:59 / km) +30m 6:39 / km
ahr:172 max:187

6 PM

Running 34:26 [3] 5.03 km (6:51 / km) +50m 6:31 / km
ahr:149 max:169

after ride with bus (3h) slow running on rajac

Tuesday Aug 14, 2012 #

10 AM

Orienteering-T 1:44:28 [3] 9.23 km (11:19 / km) +250m 9:58 / km
ahr:145 max:176

jog training on camp with nikola
11 AM

Orienteering-T 22:38 [3] 2.54 km (8:55 / km)
ahr:147 max:166

just to pick up controls
4 PM

Jog warm up/down 8:17 [3] 1.19 km (6:58 / km)

5 PM

Orienteering-T 41:12 [3] 5.09 km (8:06 / km) +80m 7:30 / km
ahr:172 max:188

6 PM

Jog warm up/down 7:50 [3] 0.78 km (10:03 / km) +25m 8:39 / km
ahr:144 max:166

Monday Aug 13, 2012 #

Orienteering-T 43:07 [3] 3.7 km (11:39 / km) +150m 9:41 / km
ahr:157 max:184

9 AM

Jog 12:00 [3] 1.8 km (6:40 / km) +100m 5:13 / km

10 AM

Jog 12:54 [3] 1.8 km (7:10 / km)
ahr:132 max:160

4 PM

Orienteering-T 38:38 [3] 5.52 km (7:00 / km) +150m 6:10 / km
ahr:179 max:196

1:15000 map
5 PM

Orienteering-T warm up/down 20:03 [1] 2.04 km (9:50 / km) +50m 8:45 / km
ahr:143 max:168

Sunday Aug 12, 2012 #

Jog warm up/down 8:00 [1] 1.0 km (8:00 / km)

9 AM

Orienteering-R 45:04 [3] 6.5 km (6:56 / km) +100m 6:26 / km

TARA OPEN mass start

Saturday Aug 11, 2012 #

Jog warm up/down 7:07 [3] 1.0 km (7:07 / km)

9 AM

Orienteering-R race 19:50 [4] 3.13 km (6:20 / km) +50m 5:52 / km

TARA OPEN (night short)
10 AM

Orienteering-R race 1:22:56 [3] 10.25 km (8:05 / km) +200m 7:22 / km

TARA OPEN
9 PM

Jog warm up/down 5:30 [2] 1.0 km (5:30 / km)

Friday Aug 10, 2012 #

Event: Tara Open
 

Orienteering-R race 11:00 [4] 2.54 km (4:20 / km)

TARA OPEN

Jog 8:00 [1] 0.94 km (8:31 / km)

1 PM

Jog warm up/down 12:00 [2] 1.49 km (8:03 / km)

Thursday Aug 9, 2012 #

Stretching 15:00 [3]
(rest day)

Note
(rest day)

Tomorow is sprint race 11. leg of Serbian leuage... first start is in 16:00 in Bajina Basta.
And then next day race what I am waiting for so long... Serbian Long distance National Championchips. After that is (same day) night short distance, and then next day is middle distance. Next whole week I was planing to train hard becouse we have national O-camp until 15.8. and then I will continue whit trainings on Rajac where I will do much trainings with map(until 19.8.).

Wednesday Aug 8, 2012 #

3 PM

Bike 18:08 [1] 7.0 km (23.2 kph) +100m
(rest day)

9 PM

Stretching 30:00 [2]
(rest day)

Tuesday Aug 7, 2012 #

Note
(rest day)

Resting week before national champs on long distance
8 AM

Stretching 1:30:00 [2]

12 PM

Bike 1:00:00 [1] 15.0 km (15.0 kph)

realy slow ride with friends

Monday Aug 6, 2012 #

Note
(rest day)

whole week will be easy becouse on friday is sprint race, and next day national champs on long distance..

Jog 32:01 [1] 4.79 km (6:41 / km)
ahr:141 max:155 (rest day)

easy running with school friends
7 AM

Stretching 2:00:00 [2]

Sunday Aug 5, 2012 #

10 AM

Orienteering-T 50:07 [4] ***** 5.0 km (10:01 / km) +250m 8:01 / km
ahr:166 max:190

werry hard map for orienteering...werry slow running and tooo hot temperature
3 PM

Orienteering-T 1:10:15 [3] ***** 8.24 km (8:32 / km) +324m 7:07 / km

verry hot weather...but I could good becouse no mistakes and in forest was reaky good not hot and not cold...but when you leave forest there is like 50 C

Saturday Aug 4, 2012 #

Note
(rest day)

7 PM

Stretching 1:30:00 [2]

Friday Aug 3, 2012 #

Bike 1:21:02 [1] 21.36 km (15.8 kph) +300m
ahr:131 max:179

with sladja to place when we will do orienteering training

Orienteering-T 30:31 [2] ***** 3.89 km (7:51 / km) +80m 7:07 / km
ahr:151 max:179

O-training....on realy bad map....everything is soooo green that you cant to run there, and map is uncorrect...but I had some tuch with map..

Bike 2:05:57 [2] 40.05 km (19.1 kph) +250m
ahr:144 max:189

I was going back to friend, and then to grandfather,and back to friend, then we went with bike to draw map. And then went to home- fast 24min 12km.

Thursday Aug 2, 2012 #

Running 1:02:04 [2] 11.2 km (5:33 / km) +230m 5:02 / km
ahr:168 max:184

running with nikola and stefan bilic,... at Hram Sv Save...

Wednesday Aug 1, 2012 #

Running 1:01:16 [2] 11.17 km (5:29 / km)
ahr:160 max:172

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