Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MCh

In the 30 days ending Jun 30, 2018:

activity	#	time	miles		km		+m
Running	19	10:21:35	61.62	(10:05)	99.16	(6:16)	1110
Orienteering	5	3:20:22	12.58	(15:56)	20.24	(9:54)	463	40 /	79c	50%
Swimming	6	3:05:00	0.62		1.0
Strength training	2	1:36:00
Total	30	18:22:57	74.81		120.4		1573	40 /	79c	50%

1:53

0:00

» now

Friday Jun 29, 2018 #

6 AM

Orienteering 32:29 [2] **** 4.87 km (6:40 / km) +30m 6:28 / km
spiked:12/26c shoes: Nike Vomero 13

This was one of the most interesting maps I've ran on. Difficult, tricky and amazing at the same time! Great training.

4 PM

Swimming 35:00 [1]

Thursday Jun 28, 2018 #

7 AM

Running (long & easy) 1:23:22 [2] 13.02 km (6:24 / km) +47m 6:17 / km
shoes: Nike Vomero 13

Long and easy run in Tarragona. First 2-3 km my legs were so heavy, afterwards was getting better and easier.

Temperature: 23 degrees
Real feel: 31 degrees
Humidity: 68%

3 PM

Swimming 30:00 [1]

Wednesday Jun 27, 2018 #

5 PM

Swimming 35:00 [1]

Easy swimming with sister

Tuesday Jun 26, 2018 #

7 AM

Running warm up/down 6:50 [2] 1.0 km (6:50 / km) +10m 6:30 / km
shoes: Asics DynaFlyte 2

Warm up for tempo run with Milena.

Running (tempo run) 33:08 [4] 6.0 km (5:31 / km) +45m 5:19 / km
shoes: Asics DynaFlyte 2

Tempo run with my sister.
She was pushing me trough the uphills beside the beach on a sunny and very humid weather!

Temperature: 25 degrees
Humidity: 73%

8 AM

Running warm up/down 7:32 [1] 1.01 km (7:28 / km) +8m 7:10 / km
shoes: Asics DynaFlyte 2

Monday Jun 25, 2018 #

1 AM

Swimming 27:00 [2]

Swimming + excercises

2 PM

Swimming 29:00 [1]

Swimmimng + exercises

Sunday Jun 24, 2018 #

11 AM

Running warm up/down 6:21 [2] 0.89 km (7:08 / km) +41m 5:48 / km
shoes: Asics DynaFlyte 2

Warm up to the old center.

Temperature: 27 degrees

Orienteering 16:18 [3] **** 2.43 km (6:42 / km) +27m 6:21 / km
spiked:8/13c shoes: Asics DynaFlyte 2

Quite interesting terrain. Old town in Tarragona with small streets on the hill.
Made mistake on the first control already, second was ok and than it got better! :)

12 PM

Running warm up/down 4:49 [1] 0.83 km (5:48 / km)
shoes: Asics DynaFlyte 2

Saturday Jun 23, 2018 #

Note
(rest day)

Rest day, that ended up with 12km walking.

Friday Jun 22, 2018 #

10 AM

Swimming (free style) 29:00 [2] 1.0 km (2.1 kph)

First swim in the summer sesion. The water was a little bit too cold, but still an amazing feeling to have the 50m pool only for yourself (at the begining) and after for few more people! Clean water! Yay!

Thursday Jun 21, 2018 #

7 AM

Running warm up/down (easy) 13:28 [1] 2.0 km (6:44 / km) +24m 6:21 / km
shoes: Nike Vomero 13

Warm up with Jovana and Kire.

Temperature: 17 degrees

Running (1st interval) 8:43 [4] 0.95 km (9:11 / km) +83m 6:23 / km
shoes: Nike Vomero 13

1st uphill interval on stairs.

Running (2nd interval) 8:58 [4] 0.95 km (9:26 / km) +83m 6:34 / km
shoes: Nike Vomero 13

2nd interval on stairs

Running warm up/down (easy) 13:53 [1] 2.0 km (6:57 / km) +36m 6:22 / km
shoes: Nike Vomero 13

Cool down, partly with Jovana.

Wednesday Jun 20, 2018 #

7 PM

Running (short and fun) 22:48 [2] 4.0 km (5:42 / km) +58m 5:19 / km
shoes: Nike Vomero 13

Short and fun.
Next training within 11 hours, keeping it easier.

Temperature: 24 degrees

Tuesday Jun 19, 2018 #

7 AM

Running (easy) 40:06 [2] 6.4 km (6:16 / km) +96m 5:50 / km
shoes: Nike Vomero 13

Easy run with Elena. A little bit hard to breath, beacuse of the humidity.

Temperature: 16 degrees

Sunday Jun 17, 2018 #

11 AM

Orienteering race (middle) 1:02:00 [4] **** 4.44 km (13:58 / km) +271m 10:42 / km
spiked:4/11c shoes: Inov 8 x-talon 212

I had a stable race. It was a great training for WOC.
Running uphill was easier than before and trusting my compass was also one + point!

1st place in W21E.

Temperature: 22 degrees

C • GPS 2

Saturday Jun 16, 2018 #

2 PM

Orienteering (sprint) 29:48 [2] *** 4.9 km (6:05 / km) +25m 5:56 / km
spiked:12/17c shoes: Nike Vomero 13

Orienteering sprint training with Michael, Mario, Jovan and David in Radovish.

Temperature: 26 degrees

7 PM

Orienteering (middle distance) 59:47 [2] **** 3.6 km (16:36 / km) +110m 14:24 / km
spiked:4/12c shoes: Inov 8 x-talon 212

Improving orienteering techniques, mostly at low speed, trough the dark forest.

Temperature: 18 degrees

8 PM

Running warm up/down 5:34 [1] 0.98 km (5:41 / km)
shoes: Inov 8 x-talon 212

Temperature: 19 degrees

Friday Jun 15, 2018 #

Note
(rest day)

Thursday Jun 14, 2018 #

7 PM

Running 30:09 [1] 4.77 km (6:19 / km) +29m 6:08 / km
shoes: Nike Vomero 13

Terrible storm, couldn't finish the training.
I was afraid from the tunder.

Wednesday Jun 13, 2018 #

Note
(rest day)

Tuesday Jun 12, 2018 #

7 PM

Running (easy) 1:06:58 [2] 10.4 km (6:26 / km) +156m 5:59 / km
shoes: Asics DynaFlyte 2

Easy run 10km on Mogila. Great training, felt like walking.

Temperature: 26 degrees

Monday Jun 11, 2018 #

Note
(rest day)

Feeling like shit. Depressed kind of.

Sunday Jun 10, 2018 #

Note
(rest day)

Saturday Jun 9, 2018 #

8 AM

Running warm up/down 10:29 [1] 1.6 km (6:33 / km) +24m 6:06 / km
shoes: Nike Vomero 13

Strength training (REV 1) 34:00 [3]
shoes: Nike Vomero 13

REV 1 (1/3)

9 AM

Running warm up/down 10:10 [1] 1.6 km (6:21 / km) +24m 5:55 / km
shoes: Nike Vomero 13

Friday Jun 8, 2018 #

7 PM

Running 1:15:24 [2] 12.26 km (6:09 / km) +110m 5:53 / km
shoes: Asics DynaFlyte 2

1h 15' run supposed to be with pace 6:15. Uphill was not that hard, at moments too hot, downhill was really easy. Still some problems with my sinuses on my right side.

Thursday Jun 7, 2018 #

10 PM

Strength training 1:02:00 [3]

Rev 2 (one set of each)
Tiriiiing!

Wednesday Jun 6, 2018 #

7 PM

Running (easy run) 1:03:10 [3] 10.13 km (6:14 / km) +32m 6:08 / km
shoes: Nike Vomero 13

Evening 10k easy run. Still have to learn how to run slower. I had to run with pace 6:15 - 6:30. Felt good though.

Temperature: 23 degrees

Tuesday Jun 5, 2018 #

6 PM

Running 38:15 [2] 6.4 km (5:59 / km) +96m 5:34 / km
shoes: Saucony Guide 7

From yesterday on I am running according to a programme that Michael made for me. Today I had 8 laps at Mogila (5' per lap), which didn't go according to the plan. I was running 14 sec. faster per lap, which is quite a lot of a difference. I had to learn to run slower. Felt good though. Easy, talking, still some problems with the coughing, but already a lot better.

Temperature: 29 degrees

Monday Jun 4, 2018 #

9 AM

Running (easy run) 20:18 [1] 3.2 km (6:21 / km) +48m 5:54 / km
shoes: Asics DynaFlyte 2

Easy run to shake my legs after yesterday's failure.
Time to come back stronger than ever!

Temperature: 22 degrees

Sunday Jun 3, 2018 #

10 AM

Running race (race 10k) 30:40 [4] 5.6 km (5:29 / km) +60m 5:12 / km
shoes: Asics DynaFlyte 2

In the end I decided to run, which was not a smart decision.
I stopped at 5.6k, because I was not able to finish the race.
Heavy breathing, sore throat and coughing.
Michael was keeping my pace, unfortunately I couldn't keep up.
I was especially struggeling on the uphil.
I should have listened to Michael not to run at all. Sorry... :)

Temperature: 21 degrees

Saturday Jun 2, 2018 #

9 AM

Running (pre-race) 20:30 [1] 3.17 km (6:28 / km)
shoes: Saucony Guide 7

Pre-race easy run for Ohrid TrchaT.
Still sick, but feeling better.
The final decision about race participation will be tomorrow morning.
Leaving in the morning with 10 other runners from the club and few supporters.

Temperature: 24 degrees

Friday Jun 1, 2018 #

Note

The worst of the worst.
Terrible headache.
Stomach pain.
Heavy breathing.
Low temperature: 35,6

« Earlier | Later »