Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MCh

In the 7 days ending Jul 15, 2018:

activity	#	time	miles		km		+m
Running	5	3:17:56	17.65	(11:13)	28.41	(6:58)	631
Orienteering	2	1:33:39	5.28	(17:44)	8.5	(11:01)	306	13 /	26c	50%
Swimming	1	32:00	0.68	(1.3/h)	1.1	(2.1/h)
Aqua jogging	1	30:00
Total	9	5:53:35	23.62		38.01		937	13 /	26c	50%

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Sunday Jul 15, 2018 #

8 AM

Running warm up/down 16:20 [1] 2.4 km (6:48 / km) +1m 6:47 / km
shoes: Asics DynaFlyte 2

Running 10:00 [4] 2.24 km (4:28 / km)
shoes: Asics DynaFlyte 2

10 X 1 min intervals (1 min rest - jog)
I have a good feeling on the first half, iteven felt easy.
The difficulty started on the 7th interval.
On the 10th at the end I didn't have power anymore.
The diet and the hot weather were affecting the training as well.
At least from now on I am lighter and can perform better.
Next challenge Kopaonik Open.

Temperature: 23 degrees

9 AM

Running warm up/down 16:12 [1] 2.41 km (6:43 / km) +1m 6:42 / km
shoes: Asics DynaFlyte 2

Saturday Jul 14, 2018 #

9 AM

Orienteering (sprint) 16:08 [2] **** 1.89 km (8:32 / km) +49m 7:33 / km
spiked:7/10c shoes: Asics DynaFlyte 2

Sprint training in Krushevo.
Course was really technical and I enjoyed it.
I made 2 mistakes that I should not do on a race :)

Temperature: 23,9 degrees

11 AM

Orienteering (long distance) 1:17:31 [3] ***** 6.61 km (11:44 / km) +257m 9:49 / km
spiked:6/16c shoes: Inov 8 x-talon 212

Very difficult compass and countures training.
It was especially hard to run trough the high plants on an open field many times. Still I made it till the end with some big dissapointment before WOC.

Friday Jul 13, 2018 #

9 AM

Running (easy) 30:59 [1] 5.01 km (6:11 / km) +7m 6:08 / km
shoes: Asics DynaFlyte 2

Easy morning run. Too hot!

Temperature: 27 degrees

Thursday Jul 12, 2018 #

12 PM

Swimming (free style) 32:00 [3] 1.1 km (2.1 kph)

Wednesday Jul 11, 2018 #

Note
(rest day)

Tuesday Jul 10, 2018 #

4 PM

Running (trail run) 1:34:18 [3] 11.48 km (8:13 / km) +571m 6:35 / km
shoes: Salomon Sense pro 2

Was fun, but I did not achieve my goal to finish the run without walking. I was too optimistic, especially because I am on a "sportvasten" for 10 days.
I had lots of fun and I enjoyed the nature with Mik. And I got a small wound on my ass, because I was too stupid to jump on the downhill.

Temperature: 25 degrees

Monday Jul 9, 2018 #

8 PM

Running (easy) 30:07 [2] 4.87 km (6:11 / km) +51m 5:53 / km
shoes: Nike Vomero 13

Easy run after hard day of marking.
I ran with terrible headache.

Temperature: 16 degrees

9 PM

Aqua jogging 30:00 [1]

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