full/empty feeling

I like trainings that discharge my batteries. I go out full of energy, and I come back empty. Two days ago I did a cross training in the forest. 3’ in low, then 3’ in middle intensity and around like this through 90’ in a steep mountain terrain with snow. After 90 minutes my legs were empty of energy for uphill running. I like this feeling.
Here, some of my night trainings:

Flying lesson

Do you want to see how to fly in a forest?

Przelotem from Wojtek Dwojak on Vimeo

/Runner: Wojciech Dwojak, Camera: Michal Dwojak/

Ps. We are working on new project. Soon you will see the result...

January

In January i did 56,7 hour of training (47,3h: low intensity 38h, middle 8,8h, high 0,4h). In this running/skiing 43h, orienteering 4,3h and other activitis 9,5h (swimming, biking, floorhokey, gym). I'm glad.

Night-O ninja

Night-O is always little challenge for me. Especially in the fog, when you can see 10-15 meters. On this course I couldn’t find only first point.
Two weeks ago I had night-O in -17 Celsius. Ninja is ready:

friends

My friends and me on sport camp in Jagniatkow.

friends /photo by wojtas/

shape before 55

Hello in 2009 and I wish you a pleasant flight through next 365 days. I have been writing this blog for more than year. Through this time I did couple of good trainings. Now some statistics: 454 hours of training = 274h (60%) running without map + 94h (21%) orienteering + 86h (19%) other activities. When I compare it with three last seasons, I’m training more and more. I hope, I’ll get the top shape before will be 55 …

CISM goal

2x/// (photo by banan)
Couple of days before Word Military Orienteering Championship, we came to Lithuania for short technical sport camp. Good that we did it, becouse terrain here is hard: not so good runability, you always have to avoid something - complicated to keep direction, a lot of small hills/depresions.
On the middle race I was crashed, mostly by illness (last two days I spent in bed with short breaks for trainings and meals). But Polish team didin't disappointed: Dwojak 11th, Banach 23th.
One day later (classic distance) I felt almost very good. I have a smart race with good speed. The gap between Therry 72'29" and me 78'10" is small, just 5'41". I've never been so close on classic race. 9th place is great. Dwojak 12th, Banach 19th.
The relay race, as always in nowadays, was very tight. My team (1.Dwojak, 2.Banach, 3.Kowalski) did a good job and it was enough for 9th place. Won Russia.
Russia dominated this championships . During price giving ceremony, only one time, we heard France national anthem, the rest was Russian, Russian, Russian…
results