Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MCh

In the 31 days ending Dec 31, 2018:

activity	#	time	miles		km		+m
Strength training	9	6:00:04
Running	13	5:14:02	31.62		50.89		859
Hiking	1	2:50:00	7.82	(21:44)	12.59	(13:30)	834
Elliptical	3	1:02:28	0.6		0.96
Stair stepper	3	36:36
Rowing	1	10:04
Cycling	1	10:02
Total	22	16:03:16	40.04		64.44		1693

2:50

0:00

» now

Saturday Dec 22, 2018 #

2 PM

Running (easy) 38:35 [2] 6.4 km (6:02 / km) +112m 5:33 / km
shoes: Nike Vomero 13

8 easy laps with Eli and Milena in the park. I had some weird pain in my calves on the uphill on the 6th lap. I guess it's still from Kozjak.

Friday Dec 21, 2018 #

Note

I can't even describe how tired I feel.

Thursday Dec 20, 2018 #

Note

Smashed from yesterday, more mentally though. I still feel the cold in my body!

Wednesday Dec 19, 2018 #

9 AM

Hiking 2:50:00 [3] 12.59 km (13:30 / km) +834m 10:09 / km
shoes: Salomon speedcross 3 GTX

It looked like a lovely day for a trail fun. First 4 km were not that hard, the 5th one was quite tough fisically, but the last 1km and something was a real struggle. There is a quote "There's no bad weather, there's bad clothes" and it's correct! My hands and feet got frozen because of the strong wind on the ridge and I got robot legs. :/ The downhill was also pretty technical because of the small stones, snow and the ice, but afterwards I was still glad I did it!

Tuesday Dec 18, 2018 #

Note
(rest day)

Too tired to train!

Monday Dec 17, 2018 #

8 PM

Running 12:35 [2] 2.04 km (6:10 / km) +12m 6:00 / km
shoes: Asics DynaFlyte 2

Strength training 36:54 [3]

I felt really bad on the training, not sure if it was because of the lunch for my dad's birthday or I am overtrained.

Sunday Dec 16, 2018 #

Note
(rest day)

Planned rest day

Saturday Dec 15, 2018 #

Running warm up/down (drills) 9:27 [1]
shoes: Asics DynaFlyte 2

8 AM

Stair stepper warm up/down 15:08 [2]

Strength training (arms) 26:30 [3]

9 AM

Running warm up/down (easy) 15:12 [1] 2.46 km (6:11 / km)
shoes: Nike Vomero 13

Friday Dec 14, 2018 #

6 PM

Elliptical 20:02 [1]

Strength training (ass & abs) 1:04:21 [3]

7 PM

Cycling 10:02 [1]

Thursday Dec 13, 2018 #

8 PM

Running warm up/down 14:27 [2] 2.68 km (5:24 / km) +19m 5:12 / km
shoes: Asics DynaFlyte 2

Strength training 19:41 [1]

Wednesday Dec 12, 2018 #

3 PM

Running (easy) 50:00 [2] 8.04 km (6:13 / km) +140m 5:43 / km
shoes: Asics Gel-Nimbus 15

Tuesday Dec 11, 2018 #

Note
(rest day)

Monday Dec 10, 2018 #

8 PM

Strength training warm up/down (Cardio) 10:37 [2]

Strength training (REV. Performance and reco) 35:52 [3]

Sunday Dec 9, 2018 #

11 AM

Elliptical warm up/down 21:26 [1] 0.96 km (2.7 kph)

Strength training (glutes workout) 54:01 [2]

12 PM

Stair stepper 11:19 [3]

42.4 floors climbed

Running (treadmill) 20:00 [4] 3.91 km (5:07 / km) +6m 5:05 / km
shoes: Nike Vomero 13

Saturday Dec 8, 2018 #

11 AM

Running warm up/down (treadmill) 15:01 [2] 2.89 km (5:12 / km)
shoes: Asics DynaFlyte 2

12 PM

Strength training 33:54 [3]

Arms, shoulders, back & abs

Stair stepper 10:09 [2]

1 PM

Rowing warm up/down 10:04 [2]

Friday Dec 7, 2018 #

6 PM

Elliptical warm up/down 21:00 [1]

Elliptical 10' backwards & 10' forward

Strength training 47:40 [2]

Legs, ass & abs

7 PM

Running warm up/down 10:42 [2] 1.97 km (5:26 / km)
shoes: Asics DynaFlyte 2

Thursday Dec 6, 2018 #

8 PM

Running warm up/down (short & easy) 11:01 [1] 1.77 km (6:13 / km) +24m 5:50 / km
shoes: Nike Vomero 13

Short and easy warm up with the guys on -3°

Strength training 30:34 [2]

Some COOL exercises for balance.

9 PM

Running warm up/down (short & easy) 14:01 [1] 2.31 km (6:04 / km) +10m 5:56 / km
shoes: Nike Vomero 13

Short and easy cool down after doing the exercises

Wednesday Dec 5, 2018 #

3 PM

Running (easy trail) 1:00:01 [1] 9.82 km (6:07 / km) +182m 5:36 / km
shoes: Asics DynaFlyte 2

After 2 days of rest, I could run painfree and I'm really happy about it.

Tuesday Dec 4, 2018 #

Note
(injured)

Few days of rest because of my twisted ankle.

Monday Dec 3, 2018 #

Note
(injured)

Few days of rest because of my twisted ankle.

Sunday Dec 2, 2018 #

11 AM

Running (trail run) 43:00 [2] 6.6 km (6:31 / km) +354m 5:08 / km
shoes: Saucony Guide 7

It was a great sunny day for one trail run. The uphill was quite tough in the last km. Downhill was amazingly fun, even though I fell really hard and I skinned and bruised my knee and I twisted my left ankle. I guess I have to rest few days, but we'll see how I feel tomorrow morning.

C • Samo jako! 1

Saturday Dec 1, 2018 #

Note
(rest day)

« Earlier | Later »