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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duxma

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Running12 13:18:28 98.46(8:07) 158.46(5:02) 1142
  Bike5 4:58:24 86.55(17.4/h) 139.29(28.0/h) 550
  Orienteering-R4 3:18:24 19.47(10:11) 31.34(6:20) 44576c
  Sports2 2:30:00
  Stretching3 2:30:00
  Orienteering-T2 2:04:45 9.09(13:43) 14.63(8:32) 4541 /32c3%
  Swimming2 1:30:00
  Jog3 37:00 3.11(11:55) 5.0(7:24)
  Total32 30:47:01 216.68 348.72 25911 /108c0%
averages - sleep:8.4 weight:69kg

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Thursday Jan 31, 2013 #

Note
slept:6.5

Note
(rest day)

I desited to take day of rest...because I had to learn for school...

Wednesday Jan 30, 2013 #

Bike 1:12:54 [3] 22.21 km (18.3 kph) +220m

Note
slept:6.0

Tuesday Jan 29, 2013 #

Note
slept:8.0

2 PM

Swimming 1:00:00 [3]

in school

Monday Jan 28, 2013 #

Note
slept:7.5

4 PM

Running 1:03:31 [3] 14.05 km (4:31 / km) +89m 4:23 / km
shoes: adidas Duramo 4 TR M

Sunday Jan 27, 2013 #

1 PM

Running 56:28 [3] 12.47 km (4:32 / km) +77m 4:24 / km
shoes: adidas Duramo 4 TR M

Running 3km slow-6km tempo - 3km slow
2/6 km were on snow
distance---pace
3km-- slow 4:52 asphalt
1.km ---------4:16 asphalt
2.km--------- 4:15 snow
3.km ---------4:39 snow
4.km--------- 4:07 asphalt
5.km----------4:04 asphalt
6.km ---------3:59 asphalt
3km ---slow 4:51 asphalt

Saturday Jan 26, 2013 #

12 PM

Orienteering-R race 58:32 [3] 11.94 km (4:54 / km) +30m 4:50 / km
shoes: Inov OROC™ 280

7.9km orienteering course...and then 2.5km memory orienteering
map will be on my blog

Friday Jan 25, 2013 #

Note
slept:9.0

10 AM

Running 1:23:55 [3] 16.71 km (5:01 / km) +106m 4:52 / km
shoes: adidas Duramo 4 TR M

Easy snowing...and running at asphalt 35%, everything else on little snow about 1cm

Thursday Jan 24, 2013 #

Note
slept:9.0

Note
(rest day)

I was all day in school so I had no time for any training :(

Wednesday Jan 23, 2013 #

Note
slept:8.5

9 AM

Bike 1:07:59 [3] 22.18 km (19.6 kph) +210m

Slalom ride in Belgrade....much people on streets, and much cars.

Tuesday Jan 22, 2013 #

Note
slept:8.5

12 PM

Sports 1:30:00 [3]

Monday Jan 21, 2013 #

Note
slept:8.0

Sunday Jan 20, 2013 #

Note
slept:12.0

Running 54:41 [3] 11.42 km (4:47 / km) +94m 4:36 / km
shoes: adidas Duramo 4 TR M

2 PM

Running 58:57 [3] 11.37 km (5:11 / km) +129m 4:54 / km
shoes: adidas Duramo 4 TR M

Saturday Jan 19, 2013 #

Note
slept:6.5

Today sprint race in Paracin
3.9km with 26c (i think)

Swimming 30:00 [3]

Swimming + running in water (0.5m-1m water)
12 PM

Orienteering-R race 28:29 [4] ** 5.62 km (5:04 / km) +20m 4:59 / km
26c shoes: Inov OROC™ 280

Long sprint on snow
map will be on
www.dusankrnjaic.blogspot.com

Jog warm up/down (up) 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov OROC™ 280

1 PM

Jog warm up/down (down) 7:00 [3] 1.0 km (7:00 / km)
shoes: Inov OROC™ 280

Friday Jan 18, 2013 #

Note
slept:6.5

4 PM

Running long (offroad) 1:46:27 [3] 20.07 km (5:18 / km) +100m 5:11 / km
shoes: adidas Duramo 4 TR M

Running on asphalt 4 of 20km
after 4.4km I had to stop to go to WC...and then after next 10km I was again in condition to go again but I was in battle with my stomach and I run until end without stopping again :)
Because of that little bit slower pace but it was good with that kind of problems :)

Thursday Jan 17, 2013 #

Note
slept:6.5

2 AM

Running intervals 22:53 [4] 3.77 km (6:04 / km)
shoes: adidas Duramo 4 TR M

warm up 650m to stadium
12x100m sprint
100m recovery jog
warm down 650m
3 AM

Note
slept:3.5

Wednesday Jan 16, 2013 #

Note
slept:5.5

3 PM

Bike (indoors) 1:00:00 [3] 40.8 km (40.8 kph)

2min fast
2min slow
.
.
.

Tuesday Jan 15, 2013 #

Note
slept:12.0 (rest day)

today I had big pain in head...so I decited to do rest day...and to be in bed much I can

Monday Jan 14, 2013 #

2 PM

Orienteering-T intervals 35:32 [4] *** 6.37 km (5:35 / km) +134m 5:03 / km
26c shoes: Inov OROC™ 280

Intervals
S-5 1.2km
1min rest
6-13 1.2km
1min rest
14-18 1.6km
1min rest
19-F 1.2km

map:
http://dusankrnjaic.blogspot.com/2013/01/intervals...
Track:
http://connect.garmin.com/activity/262066488

Sunday Jan 13, 2013 #

Note
slept:9.5

1 PM

Orienteering-T 1:29:13 [4] *** 8.26 km (10:48 / km) +320m 9:03 / km
spiked:1/6c shoes: Inov OROC™ 280

Corridor + O course on map that is incorrect, and plus at one part I put just contours.
Avala 1:15000
e=5m

www.dusankrnjaic.blogspot.com
http://connect.garmin.com/activity/261680544
8 PM

Running 1:04:36 [3] 10.94 km (5:54 / km) +70m 5:43 / km
shoes: adidas Duramo 4 TR M

relax running, my legs wanted something slow to run

Saturday Jan 12, 2013 #

Note

www.dusankrnjaic.blogspot.com
11 AM

Jog warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: adidas Duramo 4 TR M

12 PM

Orienteering-R 37:12 [3] *** 5.33 km (6:59 / km) +150m 6:07 / km
21c shoes: adidas Duramo 4 TR M

8 PM

Stretching 30:00 [3]

Friday Jan 11, 2013 #

Note
slept:8.5

Stretching 1:00:00 [3]

I had plan to run today but all day some jobs so I didnt managed to do training...I did these workouts...just to do something because its to late for running and tomorrow in 12 is race sprint 3.6km with 130m I think...

Thursday Jan 10, 2013 #

Note
slept:7.0

9 AM

Running 52:30 [3] 10.3 km (5:06 / km) +63m 4:57 / km
shoes: adidas Duramo 4 TR M

To much ice on ground....my plan was to run more in tempo but I just manage 1km
5km slow....1km fast....4km slow


in afternoon is Orienteering training...at map where I was running just 1 time
5 PM

Running long (forest) 1:25:03 [3] 15.83 km (5:22 / km) +206m 5:03 / km
shoes: Inov OROC™ 280

Night run with map....with no course...just watching map with lite...(my plan for today was to go on training with no compass on contour map, but because of some problems I had to go to city forest to run)

Wednesday Jan 9, 2013 #

Note
slept:10.0

1 PM

Bike (indoors) 1:00:00 [4] 40.9 km (40.9 kph)
ahr:138 max:165

snow is out and much ice....so I had no idea where to run so I decited to ride bike....(its day for something like that...)

Tuesday Jan 8, 2013 #

Note
slept:9.0

11 AM

Running long 1:37:01 [3] 20.08 km (4:50 / km) +117m 4:42 / km
shoes: adidas Duramo 4 TR M

7 PM

Sports (Football ) 1:00:00 [4]

On indoor stadium was like outside so it was really hard to play.

Monday Jan 7, 2013 #

Note
slept:5.0

7 AM

Stretching 1:00:00 [4]

For legs & abs

Sunday Jan 6, 2013 #

Note
slept:12.0

Note
slept:3.0 (rest day)

today is day before christmas so no training its tradition....

Saturday Jan 5, 2013 #

Note
slept:4.5

11 AM

Orienteering-R 1:14:11 [3] **** 8.45 km (8:47 / km) +245m 7:40 / km
29c shoes: Inov OROC™ 280

Line Orienteering with many mistakes on controls and they were big
(on 5. 8. and 14. control)
but it was training race so it was good to run with no thinking how will race be over

map on my blog...
www.dusankrnjaic.blogspot.com

Friday Jan 4, 2013 #

Note
slept:9.5

Note

Tomorrow is race Line Orienteering...course is 7.3km

Thursday Jan 3, 2013 #

Note
slept:9.5

Note
weight:69kg

Bike 37:31 [3] 13.2 km (21.1 kph) +120m

little ride with bike...to friend...

Wednesday Jan 2, 2013 #

Note
slept:8.0

Running 52:26 [3] 11.45 km (4:35 / km) +91m 4:24 / km
shoes: adidas Duramo 4 TR M

Race with family they were going with bus from grandmother and I was running...and I won 5 mins B|

Tuesday Jan 1, 2013 #

Note
slept:9.0

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