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Training Log Archive: MCh

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Running15 12:29:45 69.44(10:48) 111.75(6:43) 1975
  Strength training5 3:59:00
  Orienteering1 19:39 2.19(8:58) 3.53(5:34) 519 /21c90%
  Total21 16:48:24 71.63 115.28 198019 /21c90%

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Tuesday Mar 31, 2015 #

4 PM

Running 51:58 [2] 8.59 km (6:03 / km) +76m 5:48 / km
shoes: Asics gel cumulus 15

50' run
5 PM

Strength training 24:00 [2]
shoes: Asics gel cumulus 15

*3 sets of sit ups (3rd up level) till max , 66 in total (25+21+20)
*3 sets of sit ups till max, 114 (50+32+32)
*leg lifting: straight and from the side each leg (4x25)
*3 sets of squats, 29 in total (9+10+10)
*1' plank

Monday Mar 30, 2015 #

Note
(rest day)

Sunday Mar 29, 2015 #

10 AM

Orienteering 19:39 [2] ** 3.53 km (5:34 / km) +5m 5:32 / km
spiked:19/21c shoes: Nike dual fusion run 2

Training on a sprint map in the city center.
11 AM

Running 1:28:55 [2] 13.91 km (6:24 / km) +127m 6:07 / km
shoes: Nike air zoom pegasus +31

Long run in the ity

Saturday Mar 28, 2015 #

1 PM

Strength training 1:00:00 [3]

*20' orbitrek
*3 sets of woman push ups till max, 51 in total
*5 different excersises for legs and ass.
All of them with 3 sets.
1st (12, 12, 12) - 10kg
2nd (12, 12, 12) - 36kg
3rd (12, 12, 12) - 40kg
4th (12, 12, 12) - 45kg
5th (24, 24, 24)
*3 sets of squats, 100 in total
*10' rowing

Friday Mar 27, 2015 #

Note
(rest day)

Thursday Mar 26, 2015 #

1 PM

Strength training 50:00 [4]
shoes: Nike air zoom pegasus +31

*20' orbitrek
*3 sets of woman push ups till max, 40 in total .
*3 different excersises for triceps, all of them with 3 sets.
1st (reps: 12, 12, 12), 2nd (reps: 12, 10, 12), 3rd (reps:11, 11, 9)
*3 different excersises for biceps, all of them with 3 sets.
1st (reps: 12, 12, 12 ), 2nd (reps: 10, 6, 12), 3rd (reps:12, 12, 12)
*3 sets of squats, 50 in total.

2 PM

Running 20:00 [3] 3.21 km (6:14 / km)
shoes: Nike air zoom pegasus +31

Running on a treadmill

Wednesday Mar 25, 2015 #

1 PM

Strength training 50:00 [4]
shoes: Nike air zoom pegasus +31

*20' orbitrek
* 3 sets of woman push ups till max, 46 in total .
*4 different excersises for shoulders, all of them with 3 sets.
1st (reps: 12, 12, 8), 2nd (reps: 8, 9, 4), 3rd (reps:17, 11, 8), 4th (reps: 12,
12, 12)
*10' rowing

Tuesday Mar 24, 2015 #

9 AM

Running 42:29 [1] 5.67 km (7:30 / km) +86m 6:58 / km
shoes: Saucony Guide 7

Really easy run in the park with the kids.

Monday Mar 23, 2015 #

12 PM

Strength training 55:00 [2]
shoes: Nike air zoom pegasus +31

New girl in the gym.
*20' orbitrek
* 3 sets of woman push ups till max, around 30 in total (new in this world)
*4 different excersises for back.
Each 3 sets with 12 reps.
*10' rowing
I should get ready for paracetamol :)

Sunday Mar 22, 2015 #

10 AM

Running 1:48:51 [3] 12.0 km (9:04 / km) +757m 6:54 / km
shoes: Salomon speedcross 3 GTX

Running to Treskavec. Wanted to run without walking, but couldn't handle it on some uphills, especially on the steep rock. I was not feeling well.

Saturday Mar 21, 2015 #

4 PM

Running 30:43 [3] 5.28 km (5:49 / km) +126m 5:12 / km
shoes: Nike air zoom pegasus +31

30' tempo (1st km easier, then tempo run, last km easier) running with Eleonora, Nikola and Jovan.

Friday Mar 20, 2015 #

2 PM

Running 23:15 [1] 3.56 km (6:32 / km) +11m 6:26 / km
shoes: Nike air zoom pegasus +31

25' easy

Thursday Mar 19, 2015 #

Note
(sick)

Wednesday Mar 18, 2015 #

Note
(sick)

Tuesday Mar 17, 2015 #

Note
(sick)

Monday Mar 16, 2015 #

Note
(sick)

Sunday Mar 15, 2015 #

Note
(sick)

Saturday Mar 14, 2015 #

Note
(sick)

Friday Mar 13, 2015 #

Note
(sick)

Thursday Mar 12, 2015 #

Note
(sick)

Can't stand this anymore. Can't get 100% healthy for 7 weeks. Well finaly I went to a doctor. Start taking some strong pills and the worst part is that I will have to take some rest of running. I hope it will turn out good in the end.

Wednesday Mar 11, 2015 #

3 PM

Running 45:50 [1] 6.5 km (7:03 / km) +108m 6:31 / km
shoes: Saucony Guide 7

45' easy (feel the terrain)

Tuesday Mar 10, 2015 #

Note
(rest day)

Monday Mar 9, 2015 #

3 PM

Running 56:34 [1] 8.1 km (6:59 / km) +114m 6:31 / km
shoes: Saucony Guide 7

10 laps Mogila easy

Sunday Mar 8, 2015 #

11 AM

Running warm up/down 9:37 [1] 1.5 km (6:25 / km) +23m 5:57 / km
shoes: Inov x-talon 212

Warm up for Gazi Baba XC Challange
12 PM

Running 12:10 [4] 2.7 km (4:30 / km) +35m 4:14 / km
shoes: Inov x-talon 212

Gazi Baba XC Challange RACE (2nd place)

Running warm up/down 19:53 [3] 3.54 km (5:37 / km) +41m 5:19 / km
shoes: Inov x-talon 212

Cool down Gazi Baba XC Challange (support and pushing Bojan and Davor along the course)

Saturday Mar 7, 2015 #

Note
(rest day)

Friday Mar 6, 2015 #

11 AM

Running 57:39 [3] 8.24 km (7:00 / km) +260m 6:03 / km
shoes: Salomon speedcross 3 GTX

Marko's Towers

Thursday Mar 5, 2015 #

5 PM

Running 56:30 [3] 9.59 km (5:53 / km) +14m 5:51 / km
shoes: Saucony Guide 7

15' warm up - 4x 1k (1st- 4:44, 2nd-4:55, 3rd- 5:04, 4th- 5:03) fast with 2' easy jog in between - 15' cool down. In the dark with lamp in the mud, during showers.

Wednesday Mar 4, 2015 #

Note
(rest day)

Tuesday Mar 3, 2015 #

5 PM

Running 44:56 [1] 7.24 km (6:12 / km) +45m 6:01 / km
shoes: Saucony Guide 7

45' easy

Monday Mar 2, 2015 #

Note
(rest day)

Sunday Mar 1, 2015 #

1 PM

Running 1:20:25 [1] 12.12 km (6:38 / km) +152m 6:15 / km
shoes: Asics gel cumulus 15

12km easy

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