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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duxma

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Orienteering-T9 10:22:35 50.23(12:24) 80.83(7:42) 1533
  Orienteering-R9 7:05:13 37.85(11:14) 60.92(6:59) 152792c
  Running16 6:59:53 47.02(8:56) 75.68(5:33) 899
  Stretching6 4:05:00
  Bike1 30:00 11.0(22.0/h) 17.7(35.4/h)
  Total34 29:02:41 146.1 235.12 395992c
averages - sleep:7.8 rhr:127

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Sunday Mar 31, 2013 #

Orienteering-R race 20:46 [3] *** 4.23 km (4:55 / km) +70m 4:32 / km
19c shoes: adidas Duramo 4 TR M

Much mistakes, I had much speed but I had much "no looking" map

Saturday Mar 30, 2013 #

Note
slept:8.5

Note

Tomorrow sprint race WRE, hope I will get some points
12 PM

Orienteering-R race 43:45 [4] ** 6.44 km (6:48 / km) +220m 5:48 / km
15c shoes: Inov OROC™ 280

Still I had pain from yesterday but I could run in much faster speed

Friday Mar 29, 2013 #

Note
slept:6.5

Running warm up/down 25:00 [3] 4.5 km (5:33 / km) +50m 5:16 / km
shoes: Inov OROC™ 280

1 AM

Orienteering-R race 1:34:45 [2] **** 10.7 km (8:51 / km) +440m 7:21 / km
27c (injured) shoes: Inov OROC™ 280

I felt on rock at 3. control and from there I had to run/walk

Thursday Mar 28, 2013 #

Note
slept:7.0

Running intervals 15:21 [1] 3.0 km (5:07 / km)
shoes: Inov OROC™ 280

sprints on stadium day before race...just to wake up legs :)
5x100m with 100 jog
2km warmup+warmdown

Wednesday Mar 27, 2013 #

Note
slept:6.0

Note
slept:3.0

Tuesday Mar 26, 2013 #

Note
slept:9.0

Running intervals 17:42 [3] 3.0 km (5:54 / km)
shoes: adidas Duramo 4 TR M

Running intervals at stadium
result was bad....
slippy snow with mud... and everything that would be good...if I was running in inov socks but I took adidas and it was like running on ice...

But good thing that my leg is fresh and I have no pain in foot :)
6 PM

Stretching 15:00 [3]

Monday Mar 25, 2013 #

Note
slept:8.0 (injured) (rest day)

Today rest day with some gymnastics and that's all
I think my injury is over but I will rest one more day, for sure...and tomorrow I will see did my injury pass over.

Sunday Mar 24, 2013 #

Note
slept:7.0

Orienteering-R race 19:09 [3] * 3.84 km (4:59 / km)
16c (injured) shoes: Inov OROC™ 280

Sprint race MIljakovac, Technical was much easy but u had to deside will u go on roads or u will cut in green...

Saturday Mar 23, 2013 #

Note
slept:6.5

Running warm up/down 25:00 [3] 4.0 km (6:15 / km) +150m 5:16 / km
(injured) shoes: Inov OROC™ 280

I forgot CD on competition center so I had to run 2 times from competition center to start

Running warm up/down 7:00 [3] 1.3 km (5:23 / km)
(injured) shoes: Inov OROC™ 280

12 PM

Orienteering-R 50:57 [3] * 6.0 km (8:30 / km) +315m 6:44 / km
15c (injured) shoes: Inov OROC™ 280

Friday Mar 22, 2013 #

Note
slept:8.0 (injured) (rest day)

Tomorrow is competition middle distance and my first race in M21E
I hope I could run all course with no much pain in foot...

Thursday Mar 21, 2013 #

Note
slept:10.0

Stretching 20:00 [3]
(injured) (rest day)

Wednesday Mar 20, 2013 #

Note
slept:8.3

11 AM

Stretching 15:00 [3]
(injured)

9 PM

Stretching 30:00 [3]
(injured)

Tuesday Mar 19, 2013 #

Note
slept:8.0

9 PM

Stretching 1:30:00 [4]
(injured)

Monday Mar 18, 2013 #

Note
slept:8.5

9 PM

Stretching 1:15:00 [3]
(injured)

Sunday Mar 17, 2013 #

Note
slept:7.5 (injured)

Saturday Mar 16, 2013 #

Note
slept:11.5

today was on plan sprint race, but because of snow race is canceled, and tomorrow too...and I was for Sunday middle distance...but now just home trainings, maybe I will go on some orienteering training.

Friday Mar 15, 2013 #

Note
slept:6.0 (rest day)

I was not at home all day so another rest day

Thursday Mar 14, 2013 #

Note
slept:8.0

Note
(rest day)

Wednesday Mar 13, 2013 #

Note
slept:6.0

2 PM

Running long 1:34:33 [3] 20.1 km (4:42 / km) +30m 4:40 / km
shoes: adidas Duramo 4 TR M

Tuesday Mar 12, 2013 #

3 PM

Running hills (slippy ) 40:00 [4] 5.84 km (6:51 / km) +340m 5:19 / km
shoes: Inov OROC™ 280

Hill training on Kosutnjak
6x 250m with 55m uphill
4 PM

Orienteering-T 20:00 [3] * 3.5 km (5:43 / km) +40m 5:24 / km
shoes: Inov OROC™ 280

hard rain and I had to cut course because my map was in some 10 parts :D

Monday Mar 11, 2013 #

Bike 30:00 [3] 17.7 km (35.4 kph)
ahr:130

I will write my tainings in couple of days...just to have maps...and gps tracks
Camp was best...much kilometars on map :)

Note
slept:5.0

1 PM

Note
slept:4.0

Sunday Mar 10, 2013 #

Orienteering-R race 52:40 [3] 6.21 km (8:29 / km) +220m 7:12 / km
shoes: Inov OROC™ 280

Lipica open day 2
2 major mistakes :X

Running warm up/down 15:00 [3] 2.5 km (6:00 / km) +40m 5:33 / km
shoes: Inov OROC™ 280

Saturday Mar 9, 2013 #

12 PM

Orienteering-R 55:00 [3] **** 7.6 km (7:14 / km) +200m 6:24 / km
shoes: Inov OROC™ 280

Lipica open day 1
M18 category long distance
7. place with 6 min behind first....I had some mistakes and I could be on race less then 50 I am sure...but mistakes...do the job

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Inov OROC™ 280

Friday Mar 8, 2013 #

11 AM

Orienteering-T 1:59:10 [3] 11.91 km (10:00 / km) +240m 9:05 / km
shoes: Inov OROC™ 280

Corridor+ Control picking + Contours

Thursday Mar 7, 2013 #

10 AM

Running warm up/down 10:49 [3] 1.67 km (6:29 / km) +10m 6:17 / km
shoes: adidas Duramo 4 TR M

sprint Izola
4 loops

Orienteering-T intervals 24:36 [4] 5.28 km (4:40 / km) +52m 4:26 / km
shoes: adidas Duramo 4 TR M

Orienteering-T warm up/down 15:00 [3] 1.83 km (8:12 / km)
shoes: adidas Duramo 4 TR M

4 PM

Running warm up/down 11:54 [3] 1.93 km (6:10 / km) +61m 5:19 / km
shoes: Inov OROC™ 280

Orienteering-T race 1:31:49 [3] 11.25 km (8:10 / km) +119m 7:45 / km
shoes: Inov OROC™ 280

Mass start at Krajna vas
5 PM

Running warm up/down 12:00 [3] 1.95 km (6:09 / km) +55m 5:24 / km
shoes: Inov OROC™ 280

Wednesday Mar 6, 2013 #

11 AM

Orienteering-T hills 1:33:00 [3] 14.32 km (6:30 / km) +375m 5:45 / km
shoes: Inov OROC™ 280

2x downhill courses + 2x Technique courses on Vilenica
7 PM

Orienteering-T 1:23:19 [3] 9.75 km (8:33 / km) +129m 8:01 / km
ahr:151 max:178 shoes: Inov OROC™ 280

Night course from Lipica open 2012 elite middle distance

Tuesday Mar 5, 2013 #

10 AM

Running 11:15 [3] 1.9 km (5:55 / km)
shoes: adidas Duramo 4 TR M

warm up for sprint training

Orienteering-T 13:55 [3] 2.88 km (4:50 / km) +36m 4:33 / km
shoes: adidas Duramo 4 TR M

first course sprint

Orienteering-T 13:59 [3] 2.69 km (5:12 / km) +41m 4:50 / km
shoes: adidas Duramo 4 TR M

second course at sprint training

Running warm up/down 4:09 [3] 0.77 km (5:23 / km) +15m 4:55 / km
shoes: adidas Duramo 4 TR M

5 PM

Orienteering-T 53:56 [3] 5.82 km (9:16 / km) +232m 7:44 / km
shoes: Inov OROC™ 280

We had to cut training we were late on training (plan was long route choice 11.5km)

Monday Mar 4, 2013 #

10 AM

Running 1:06:35 [3] 10.58 km (6:18 / km) +148m 5:53 / km
shoes: adidas Duramo 4 TR M

Recovery training after races from weekend
4 PM

Orienteering-T 1:33:51 [3] 11.6 km (8:05 / km) +269m 7:15 / km
shoes: Inov OROC™ 280

Contours training with CZE national senior team

Sunday Mar 3, 2013 #

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov OROC™ 280

Boroca cup day 2

Orienteering-R race 51:05 [3] 9.18 km (5:34 / km) +40m 5:27 / km
shoes: Inov OROC™ 280

Boroca cup day 2

Saturday Mar 2, 2013 #

Note
slept:5.0

Event: Boroca cup, Hungary

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov OROC™ 280

Boroca cup Day 1

Orienteering-R race 37:06 [3] 6.72 km (5:31 / km) +22m 5:26 / km
shoes: Inov OROC™ 280

Friday Mar 1, 2013 #

Note
slept:6.0

5 PM

Running intervals 13:35 [3] 2.64 km (5:09 / km)
ahr:175 max:251 rhr:127 shoes: adidas Duramo 4 TR M

Just few sprints before tomorrow race
5x100m
100m rest (jog)
+warm up/down

maximum HR was IMMORTAL :D

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