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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duxma

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  Running18 16:08:50 109.57(8:51) 176.33(5:30) 1264
  Orienteering-T8 9:47:27 35.87(16:23) 57.73(10:11) 157767c
  Bike1 1:31:21 18.39(12.1/h) 29.6(19.4/h) 60
  Sports1 1:00:00
  Stretching1 30:00
  Total28 28:57:38 163.83 263.66 290167c
averages - sleep:8.2

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Monday Dec 31, 2012 #

Note
slept:11.0

Sunday Dec 30, 2012 #

Note
slept:8.0

12 PM

Orienteering-T 1:06:05 [3] 7.8 km (8:28 / km) +315m 7:03 / km
34c shoes: Inov OROC™ 280

O training with milos
Control picking on kosutnjak....same map like yesterday just without lavirint lines....and I had to run on slower speed because of him (he is 2 years younger then me)

ps my gps was bugging today so I wont put on blog my track...
7 PM

Running intervals 27:39 [4] 4.86 km (5:41 / km)
shoes: adidas Duramo 4 TR M

(200m sprint + 100m jog)x10 that was plan
and I did (200m sprint +100m WALKING)x10 because I had something like s*iting + fa*t in same time so I couldnt run in middle tempo...or sprint or walking was best...but I over training and that is good :)

Saturday Dec 29, 2012 #

Note
slept:9.0

11 AM

Running warm up/down 8:43 [3] 1.28 km (6:49 / km) +7m 6:38 / km
shoes: Inov OROC™ 280

Orienteering-T 1:21:46 [4] *** 11.09 km (7:22 / km) +327m 6:26 / km
12c shoes: Inov OROC™ 280

Running warm up/down 8:48 [3] 1.59 mi (5:32 / mi) +12m 5:24 / mi
shoes: Inov OROC™ 280

7 PM

Running intervals (pyramide) 41:04 [4] 8.23 km (4:59 / km)
shoes: adidas Duramo 4 TR M

5 min warm up 896m
1min fast 294m
1 min slow 138m
2 min fast 598m
2 min slow 266m
3min fast 808m
3 min slow 425m
4min fast 1044m
4min slow 590m
3min fast 819m
3min slow 437m
2min fast 508m
2min slow 322m
1min fast 301m
5min warm down 790m

Friday Dec 28, 2012 #

Note
slept:10.5

Running 52:37 [3] 7.98 km (6:36 / km)
(rest day) shoes: adidas Duramo 4 TR M

Thursday Dec 27, 2012 #

Note
slept:7.0

10 AM

Running (20 jumps/km) 1:08:48 [3] 12.54 km (5:29 / km) +79m 5:19 / km
shoes: Nike Air Waffle Trainer

On every 1km 20 jumps

Wednesday Dec 26, 2012 #

Note
slept:10.0

Running intervals 36:24 [3] 5.3 km (6:52 / km)
shoes: Inov OROC™ 280

10x100m sprint with 650m to the stadium and then after every 100m sprint 300m jog

Tuesday Dec 25, 2012 #

Note
slept:7.0

8 AM

Running 1:30:52 [3] 19.52 km (4:39 / km) +112m 4:32 / km
shoes: Nike Air Waffle Trainer

Monday Dec 24, 2012 #

Running 8:25 [3] 2.01 km (4:11 / km) +15m 4:02 / km
shoes: Nike Air Waffle Trainer

I've started training but my sister called me on phone and I had to go home to do something much important so I cancel training

Note
slept:7.2

Sunday Dec 23, 2012 #

Note
slept:14.0

5 PM

Running 1:15:52 [3] 16.83 km (4:30 / km) +105m 4:22 / km
shoes: Nike Air Waffle Trainer

I dont know what is with my legs...this was some tempo for me but I didnt feel some pain in my legs...

Saturday Dec 22, 2012 #

Note
slept:5.0

8 AM

Orienteering-T 56:16 [3] 7.51 km (7:30 / km) +140m 6:51 / km
shoes: Inov OROC™ 280

That is moving time when I was putting controls on right places for competition that we made today...
1 PM

Orienteering-T 30:20 [3] 3.63 km (8:21 / km) +95m 7:23 / km
shoes: Inov OROC™ 280

Just to pick up controls...not the same controls

Friday Dec 21, 2012 #

Note
slept:7.0

4 PM

Note
slept:1.5

Thursday Dec 20, 2012 #

Note
slept:5.0

Wednesday Dec 19, 2012 #

Note
slept:4.0

Note
(rest day)

School ....must to learn so no training for 2 days

Tuesday Dec 18, 2012 #

Note
slept:7.5

Running hills 1:06:02 [3] 11.07 km (5:58 / km) +320m 5:13 / km
shoes: Nike Air Waffle Trainer

Monday Dec 17, 2012 #

Note
slept:7.5

Running 54:40 [3] 11.94 km (4:35 / km) +69m 4:27 / km
shoes: Nike Air Waffle Trainer

just on 1km was slipy and everything else was good to run (asphalt-I didn had time for going to forest)....

Sunday Dec 16, 2012 #

Note
slept:11.0

Running 1:10:58 [5] 12.4 km (5:43 / km) +80m 5:33 / km
shoes: Nike Air Waffle Trainer

12 km run
on every kilometer 20 jumps from ground and then maximum jump

Saturday Dec 15, 2012 #

Running 1:27:48 [3] 16.65 km (5:16 / km) +100m 5:07 / km
shoes: Inov OROC™ 280

Before training I was thinking like...it was snow..now is raining but snow is on ground...and I chose Inov 280 shoes and that was my mistake...everywhere where was asphalt there were no snow and with iron parts on shoes my speed was minimum 10% less then I was planing to do....on one part I started to run in snow but that snow was like running on water and it was very slippy so it was better to run on asphalt....

Friday Dec 14, 2012 #

Note
slept:11.0 (rest day)

Thursday Dec 13, 2012 #

Note
slept:4.25

Note
(rest day)

Today and tomorrow is some day in our school and I must to be all day in school
so its problem for me to train these 2 days :(

Wednesday Dec 12, 2012 #

Note
slept:9.0

8 PM

Running (snow) 1:27:21 [3] 14.7 km (5:57 / km) +40m 5:52 / km
shoes: Inov OROC™ 280

Tuesday Dec 11, 2012 #

Note
slept:7.5

Sports (Football ) 1:00:00 [5]

Football with older guys 1h 6 vs 6
every time running attack/deffence

Monday Dec 10, 2012 #

Note
slept:10.0

8 PM

Running (snow) 1:19:17 [4] 14.0 km (5:40 / km) +35m 5:36 / km
shoes: Inov OROC™ 280

Sunday Dec 9, 2012 #

Orienteering-T 1:20:00 [3] 6.0 km (13:20 / km) +100m 12:18 / km
shoes: Inov OROC™ 280

Snow, and really cold weather

Note
slept:8.0

Saturday Dec 8, 2012 #

Orienteering-T 1:45:00 [3] 8.0 km (13:08 / km) +200m 11:40 / km
shoes: Inov OROC™ 280

Note
slept:9.0

Friday Dec 7, 2012 #

Note
slept:5.2

Orienteering-T 2:20:00 [3] 8.0 km (17:30 / km) +300m 14:44 / km
shoes: Inov OROC™ 280

We were checking courses for race that we are making in 2 weeks but it was snow and it was very hard.....training from weekend will be in couple of days when I see distance

but snow was to knees.....

Thursday Dec 6, 2012 #

Note
(rest day)

I didnt had time for training today because tomorrow I am going to O-camp 3 days with 4-5 training minimum on map

Wednesday Dec 5, 2012 #

Note
slept:6.0

Running intervals 40:00 [3] 5.3 km (7:33 / km)
shoes: Nike Air Waffle Trainer

650m warm up
10x 100m with 300m jog rest
650m warm down

Tuesday Dec 4, 2012 #

Note
slept:9.5

Bike 1:31:21 [3] 29.6 km (19.4 kph) +60m

Monday Dec 3, 2012 #

Note
slept:7.0

Stretching 30:00 [3]

Sunday Dec 2, 2012 #

Note
slept:12.5 (rest day)

Active rest day

Running 32:51 [3] 4.06 km (8:05 / km)
(rest day) shoes: Nike Air Waffle Trainer

Saturday Dec 1, 2012 #

Note
slept:5.5

Running hills (88 up 170 down hill) 30:41 [3] 5.1 km (6:01 / km) +290m 4:41 / km
shoes: Inov OROC™ 280

Note

I still have "some" neck cold pain but it is not some problem...
11 AM

Orienteering-T (sprint) 28:00 [4] *** 5.7 km (4:55 / km) +100m 4:31 / km
21c shoes: Nike Air Waffle Trainer

Little bit longer sprint that I expected (4.5km) and I was thinking that course was about 3 km
(+100m uphill)

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