tag:blogger.com,1999:blog-36310042085216603512024-03-14T02:10:34.478+01:00The wall is in your mind, not your body!It's a sports blog and it's devoted to my passion - orienteering.Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.comBlogger178125tag:blogger.com,1999:blog-3631004208521660351.post-23888935729512907412013-01-09T23:21:00.001+01:002013-01-09T23:21:09.678+01:00What a movie!http://www.youtube.com/watch?v=dpfkfsF8ezU&feature=youtu.be - ENJOY!Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com8tag:blogger.com,1999:blog-3631004208521660351.post-29217020435072059622012-11-26T10:56:00.000+01:002012-11-26T10:56:02.229+01:00NOWA STRONA!Nie zamierzam już publikować tutaj notek raz na miesiąc bądź rzadziej. Wszelkie informacje o moich przemyśleniach, przygotowaniach, treningach, zawodach znaleźć można tutaj: <a href="http://www.facebook.com/RafalPodzinski" target="_blank">klik</a>.<br />
Wszystko staram się na bieżąco aktualizować, tym razem w języku polskim.<br />
Serdecznie zapraszam!<br />
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I am not going to write here once in a month or even more rarely. All news about my thoughts, preparations, trainings, competitions can be found here: <a href="http://www.facebook.com/RafalPodzinski" target="_blank">click</a>.<br />
I do my best to keep this site up-to-date, this time only in Polish language.<br />
You are more than welcome!Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-70473611742599742532012-09-28T00:00:00.001+02:002012-09-28T00:13:03.181+02:00Wild satisfaction!Sometimes I think I do sports to feel this incredible <a href="http://www.youtube.com/watch?v=V5bYDhZBFLA" target="_blank">satisfaction</a> of achieving something that might have seemed so <b>unattainable</b> before. For sure, this is the case this time!<br />
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First things first. While staying on a technical camp in Czech Republic, taking part in a magnificent O-competition called Brada, having a really great time with a very precise map of the 2nd stage and approaching the 7th control, I twisted my right ankle. I was not able to jog and could hardly walk. It was the 18th August. At the very moment it happened, I knew it was something serious... As soon as possible I began my rehabilitation process (physiotherapy and so on). Thanks to it - after 10 days of break - I could start running on the 29th August (little more than 3 weeks before Polish Champs).<br />
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All these factors made me think if I should have run the Polish Championships in night and long. Immediately, I decided to skip the long distance. Going to Kwidzyn to run the mixed relay only might have sounded surreal, so I took the night challenge (after days of hesitation). Interesting - my last night forest race/training took place 96 days before PC.<br />
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Getting the 3rd place in the sprint distance during Polish Club Champs made me feel it should have been easier for me to win a medal in the afore-mentioned mixed relay with Nati. I really thought so... But now I can see how wrong I was! I lacked the necessary speed and strength to be able to fight against such a freak like Papuś on such short and a bit hilly sprint courses. Fortunately, already the day before I could celebrate my first M21E Polish Champs medal!<br />
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<span style="font-size: large;">How did it happen? I simply <b>believed</b>. Frankly speaking, I really believed, but did not expect it.</span><br />
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Before the start I didn't feel well, I got a headache at the end of our trip to Kwidzyn and suffered a bit. I was bound to start at 22:07 - only 4mins before Kowal. I am not going to hide that I intended to have a smooth beginning and then take the advantage of him. I went to the event centre to check the startlists and got to know that the minutes had changed in my class. Better late than never... It turned out that I was going to start more than half an hour earlier, so I did a proper warm-up and grabbed the map.<br />
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At the moment I was taking the map, I forgot about all the problems, all the distracting thoughts in my head. There was only me, myself and I. And the next control. I did a really solid race, having full control almost all the time. However, I made 3 crucial mistakes in close-to-control areas (1'00 + 2'30 + 1'10 = 4'40). Moreover, I had loads of power in my legs throughout the whole course (even managed to win a 6-minute leg!). While crossing the finish line, I felt that I had <b>done my best</b> and could only wait for the others to come.<br />
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After quite a long jogging I came to the resultlist and saw Wojtek Dwojak leading, 3:10 ahead of me. Then, a little hope for the medal appeared in my head, knowing that his technical skills are awesome and 3 minutes is not much, taking into account the running time of more than 100'. Nevertheless, quite soon Alek Bernaciak came to the finish beating me by... 4 seconds. My medal dreams went away as fast as they appeared, since there were still 3 very strong runners in the forest: Jacek, Kowal and Mały. So - not willing to see someone putting me out of the podium - I went back to our bus to get dressed. Once I got off the bus, I saw Pasza going to me. I thought: <i>'Everything must be clear now'</i>. He said: <i>'Congratulations, you've got the bronze medal. Their time to come is over'</i>. I squatted down and couldn't believe it. However, then it didn't really matter, because I did believe <b>before the race</b> and it seemed to be <strike>enough</strike> the key.<br />
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<b>P.S. Girls, you are amazing! Thank you for the whole joy of that unforgettable night!</b>Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-34285915366988402542012-09-17T00:23:00.000+02:002012-09-17T00:23:53.258+02:00BnO - sport czy totolotek?Drugi bądź trzeci raz w historii istnienia mojego bloga decyduję się na napisanie notki w języku polskim. Dzięki temu będę mógł o wiele lepiej wyrazić moje opinie oraz (mam nadzieję) dotrzeć do szerszego grona odbiorców. Muszę przyznać, że jeszcze rzadziej piszę post w dniu powrotu z trzydniowych zawodów (jeśli się nie mylę - pierwszy raz), jednak wzoruję się tutaj ewidentnie na Karolu Galiczu, ponieważ chciałbym jak najmniej rzeczy pominąć i poruszyć wszystkie frapujące mnie zagadnienia. A sytuacja (dokładniej: sytuacje), która miała miejsce w miniony weekend podczas <b>II rundy Klubowych Mistrzostw Polski</b>, w mojej głowie się najzwyczajniej nie mieści.<br />
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Zacznę chronologicznie od sprintu. Teren i mapa zawodów dobrze znana przed zawodami, co na szczęście nie przeszkodziło organizatorom w ułożeniu ciekawych, SPRINTERSKICH (dzięki pominięciu części syfiasto-leśnej, którą byli nękani uczestnicy OOM kilka lat temu) tras. Świetnym posunięciem było również oznaczenie na mapie niemal wszystkich płotów jako te "nie do przejścia", dzięki czemu wariantowość wzrosła kilkukrotnie i główną trudnościa było nie przeskoczenie płotu, a wybór najwłaściwszej drogi do kolejnego PK - i o to chodzi! Czasy zwycięzców również w limicie, więc w kwestii nawigacyjno-biegowej nie można było się naprawdę do niczego przyczepić.<br />
Niestety jest jeszcze aspekt <b>fair play</b>. Aspekt, którego przestrzegać winien każdy zawodnik z osobna, zaś nad którym <i>generalnie</i> winni czuwać sędziowie. Już w komunikacie technicznym dostępnym przed zawodami można było wyczytać, że podczas biegu sprinterskiego występować będą pola uprawne, których przekraczanie jest zabronione pod groźbą dyskwalifikacji. Miejsca te były naprawdę wyraźnie oznaczone na mapie (czerwonymi pionowymi kreskami). Na trasie zostali rozstawieni sędziowie (sędzia?), których zadaniem było spisywanie numerów zadowników łamiących powyższą regułę. Jestem jak najbardziej za takimi rozwiązaniami, ponieważ zasady są nie po to, żeby je łamać, ale właśnie i tylko po to, aby były przestrzegane. Do tej pory same plusy, prawda? Cóż, niestety od świetnych pomysłów do <b>dobrego wykonania</b> jeszcze długa droga. Z całą pewnościa na trasie znajdował się Sędzia Główny (później: SG), który skrzętnie zapisywał numery startowe osób później zdyskwalifikowanych. Mam jednak kilka zarzutów do pracy SG:<br />
1 - dlaczego SG zmieniał co jakiś czas miejsce spisywania zawodników? Dlaczego Mietek przebiegający o 16:07 przez zakazane pole został zdyskwalifikowany, podczas gdy Jadwiga biegnąca tam kilka minut później uniknęła konsekwencji?</div>
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2 - dlaczego SG zapisywał również numery <b>zasłyszane</b> od zawodników po ówczesnym zapytaniu: "Jaki masz numer"? Skąd pewność, że osoba która dopuściła się przekroczenia pola uprawnego, nie dopuści się również kłamstwa (bądź zwykłej pomyłki)?</div>
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3 - po biegu zastanawiałem się, co by było, gdybym nagle dowiedział się, że jestem zdyskwalifikowany, będąc święcie pewnym, że żadnego haniebnego czynu się nie dopuściłem. I proszę, taka sytuacja spotkała zawodniczkę z naszego klubu - Alicję Ewiak, która nie postawiła na polu uprawnym nawet <b>czubka palca</b>. Co więcej, biegła tam z inną zawodniczką - Gosią Wichą, która zdyskwalifikowana NIE została i była skłonna potwierdzić niewinność Alicji. Jednak po złożonym przez nasz klub proteście dowiedzieliśmy się, że nie są potrzebni żadni świadkowie, ponieważ SG jest darzony <b>bezgranicznym zaufaniem</b>. Czyżby powyższy punkt nr 2 miał wpływ na dsq Alicji...?</div>
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4 - w ISSOM 2007 (International Specification for Sprint Orienteering Maps) czytamy, że symbol 709 Out-of-bounds area (czerwone pionowe kreski) jest 'forbidden to cross', czyli tłumacząc na nasz język ojczysty: "nie wolno go PRZEKRACZAĆ". Zastanawia mnie, co oznacza owe przekraczanie - czy jest to już <b>nadepnięcie</b> na zakazany obszar, czy może wbiegnięcie i wycofanie się w tym samym miejscu do dyskwalifikacji nie prowadzi? Sam tego nie wiem. Temat poddaję dyskusji.</div>
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W sobotę i niedzielę rozegrane zostały bieg średniodystansowy oraz słynne sztafety pokoleń. Jedną (iście szczególną) rzeczą, która łączyła obydwa powyższe biegi, była <b>fatalnie wykonana</b> mapa. Przytoczę tylko jedną z moich przygód na trasie biegu middle. Przebieg 2-3 w kategorii M21 - wedle mapy około 1cm, czyli 100m w terenie. Punkt nr 3 usytuowany na wyraźnym (wg mapy wyróżniającym się oczku wodnym) nie wydawał się być aż takim wyzwaniem, jednak jego znalezienie zajęło mi około 6 minut. Z orientacją miało to niewiele wspołnego - było to zwyczajne "czesanie", a chyba nie o to w tym naszym pięknym sporcie chodzi? W poszukiwaniu wspomnianego PK pomagała mi silna grupa 6-7 osób, które bezradnie krążyły w kółko, próbując dopasować fantastykę (mapę) do rzeczywistości (teren). Gdy już myślałem, że punkt został zwyczajnie ukradziony (lub nawet niepostawiony), coś strzeliło mi do głowy, aby skierować się dalej na północ i odnalazłem feralny punkt o kodzie 33... jakieś 150-180 metrów od mojego poprzedniego PK. Jest to tylko jeden z przykładów - pozostałych po pierwsze nie chciałoby mi się wymieniać, bo notka zamieniłaby się w litanię, a po drugie nie mam tu na celu opisywania moich wrażeń z krążenia po trzetrzewickim lesie, tylko zwrócenie uwagi na to, jak <b>niechlujna praca</b> kartografa zamieniła dwa dni zmagań KMP w <u>totolotek</u>.<br />
Godny uwagi jest również fakt, że na mapie ze sztafet widzimy: "aktualizacja - wiosna, lato 2012", zaś na mapie z biegu średniego: "aktualizacja - grudzień 2009". Nie byłoby w tym nic dziwnego, gdyby nie fakt, że mapy w sporej części się pokrywają. Czy mapy aktualizowano - nie wiadomo. Oczywiście, może to być zwykły drukarski chochlik bądź ludzka pomyłka. Co by nie było, nie wierzę, że teren w grudniu 2009 lub wiosną, latem 2012 aż tak znacząco różniłby się od tego, z którym przyszło nam się zmierzyć podczas KMP. Chodzi mi tutaj, rzecz jasna, o rzeźbę, której to na każdym kroku każą nam pilnować trenerzy, bo przecież legendy głoszą, że ona się nie zmienia. W Trzetrzewinie się <b>zmieniła</b>.<br />
Wspomnę jeszcze pokrótce o rozmowie jednego z lepszych polsko-ukraińskich mapiarzy Kostii Majasowa z ww. kartografem. Otóż po wyrażeniu zażenowania poziomem mapy otrzymał odpowiedź, że w tych okolicach nie ma dobrych podkładów. Na co Kostia ze spokojem odrzekł: "We Lwowie robimy mapy z białej kartki". I tyle w temacie. Chcieć znaczy móc! Tylko trzeba <b>chcieć</b>.</div>
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Na koniec jeszcze jedno moje spostrzeżenie. Podczas pierwszych dwóch zmian dziennych (3. i 4. zmiana sztafety pokoleń) został ukradziony punkt numer 49. Znacznik na drzewie podobno był (nie jestem do końca przekonany, czy z kodem PK, czy tylko pomarańczowy, tekturowy prostokącik, ale nie o tym przecież mowa). Powstało wiele kontrowersji, co dalej z tym fantem zrobić. Sędzia Główny zadecydował <b>anulować</b> wspomniane zmiany i rozpocząć rywalizację startem handicapowym, poczynając od zmiany piątej. Spotkało się to z oburzeniem kilku osób (w tym trenera Śląska Wrocław, który zaraz miał rozpocząć swój bieg na czwartej zmianie) i nagle (po dosłownie kilkunastu sekundach) oznajmiono nam, że jednak "decyzją TRENERÓW" sztafety będą <b>kontynuowane</b>. Decyzja, która została ostatecznie podjęta, moim zdaniem, była słuszna, bo sytuacja, która miała miejsce, była bardzo losowa, zaś znacznik na punkcie nr 49 według organizatorów się znajdował (zatem zabezpieczenie PK na wypadek chociażby kradzieży było na miejscu). Jednak nie o tę decyzję mi tu chodzi. Panie Sędzio, tak się po prostu nie robi. Jak można ogłaszać podjęta (rozumiem, że po wcześniejszym <b>poważnym zastanowieniu</b>) decyzję, a za kilka chwil anulować, bo kilku osobom się to nie spodobało? Nigdy się wszystkim nie dogodzi, a sędzia w każdym sporcie jest po to, żeby mieć ten decydujący głos i rozstrzygać wszelakie spory. Życzę nam wszystkim i sobie, żeby takich sporów było jak najmniej oraz aby podejmowane przez SG decyzje były przemyślane i słuszne.</div>
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Żadnego podsumowania na koniec nie będzie, chciałbym jednak zaznaczyć, że naprawdę bardzo mi żal Witka Sochackiego - człowieka, który w organizację swoich zawodów wkłada całe serce i wszystkie swoje siły. Myślę, że co do tego nikt z nas nie ma wątpliwości. Raz się nie udało, ale nie poddawaj się, bo dobrze wiem(y), że stać Cię na bardzo wiele i zapewne Limanowa Cup 2013 będzie tego najlepszym przykładem!</div>
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<i>P.S. Wszystkich komentujących prosiłbym o podpisywanie się. Komentarze anonimowe będą usuwane.</i></div>
Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com19tag:blogger.com,1999:blog-3631004208521660351.post-5617676133108748792012-07-05T23:18:00.002+02:002012-07-05T23:18:47.589+02:00Yes.Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-56042227477405561372012-07-04T11:08:00.000+02:002012-07-04T11:08:03.825+02:00The most demanding sprint race in my career?I think there's no need to write about all the things from the past. I should have plenty of time to describe all the races, trainings and O-adventures since 19th April. Moreover, these <a href="http://www.diki.pl/slownik-angielskiego/?q=odgrzewany+kotlet+(stary+pomys%C5%82%2C+stara+uwaga)" target="_blank">hoary old chestnuts</a> aren't interesting any more!<br />
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Now I am in the beautiful city of Alicante in warm Spain. Only some hours are left before my first start in <b>World University Orienteering Championships</b>. I skipped the yesterday's long distance race and today I am going to compete in the <b>sprint</b> competition.<br />
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The preparations went quite OK for me - I managed to avoid any serious injuries or training breaks. I did some really good sprint training sessions. Obviously, it might have been better - like always... However, I feel pretty well prepared, I am healthy, I feel no pain. My last tough physical training took place 5 days ago, so my muscles aren't sore and I am ready to take the challenge!<br />
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The first man starts at 16:30, the last one at 18:10 <i>(regards, 'cwelu'!)</i>, whereas my start is at 17:24. One of the main favourites - the Czech guy, Stepan Kodeda - starts one minute behind me. I would love not to be overtaken by him. I will do my best! I have a really good attitude and am looking forward to running an interesting course in the sprint paradise, called <b>Alicante</b>.<br />
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The prestart area is on the top of the <b>Santa Barbara castle</b> - amazing place! The course is 2,8km and includes as much as 135m of climb! 20% of the race is going to take place in some (probably hilly) parks and the other 80% in the city alleys. I just have to leave these parks as soon as possible and then I'll be in my element!<br />
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<span style="font-size: large;">P.S. I totally recommend: <a href="http://biegnaorientacje.pl/">http://biegnaorientacje.pl/</a>!</span>Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com5tag:blogger.com,1999:blog-3631004208521660351.post-90686021362845485652012-04-19T12:36:00.000+02:002012-04-19T12:36:50.927+02:00If you wait for perfect conditions, you'll never get things done.Last Sunday there was the 2nd edition of Łódź Maraton Dbam o Zdrowie. I am planning to run my first marathon this year in autumn (probably not in Poland) and my favourite street race distance is actually 10k, that's why I decided to take part in <b>Adidas 10k RUN</b>.<br />
<br />
As I had already written in the last post, I caught a cold at the end of the Swedish Easter camp and had to take 3 days off (Tuesday-Thursday), spending them mostly in my bed. On Friday and Saturday I made some tough trainings (jogging for about 25-30mins). As you can see, my physical preparation wasn't good (just 15km of training during the last 6 days before the competition, no fast workouts at all). What's more, my mental state sucked (do no ask me why) and I had huge difficulties sleeping at night. Although I didn't feel well and healthy on Sunday morning, I decided to compete.<br />
<br />
Since the start line was just about 2km from the place where I live, Witek visited me in the morning and we started our warm-up together at about 8:20. Close to the start we met our coach and had a short talk with him. The goal for this race was clear - open the race with 3:30/km and then see what happens. The start was supposed to be at 9, but there was a little delay of about 10mins. Thanks to it, we had a bit longer warm-up. <i>[Do you remember the race in 1975, when the race was delayed for more than 1 hour and blah blah blah...]</i><br />
<br />
Just before the race my coach asked Pasza about his aim for this race. He answered '32mins'. Then, I realised I had no chances fighting against him. At 9:10 the mayor of Łódź city Hanna Zdanowska gave the signal to start the competition. The interesting thing is that there was the same start place and start time for the marathon runners. I had a great chance to start just behind the extremely thin and (as well extremely) black African runners.<br />
<br />
The first metres of the race I ran just behind Pasza, but after some time I saw on my watch that the pace should have been a bit faster and speeded up. From that moment I didn't see him until the end of the race. It's incredibly important not to overspeed at the beginning of this kind of race and I managed to fulfil my assumption and ran the 1st km in <u>3:27</u>. During the 2nd km (split time - <u>3:27</u>) a funny thing happened, when I joined some group of runners. Young, blond girl asked me which pace I would have liked to achieve. As soon as I answered 'About 3:20 + something', she slowed down significantly without saying anything.<br />
<br />
During the 3rd km we formed a nice group of 4 runners (including me, Leszek Marcinkiewicz and 2 other guys). We ran about 2km together (<u>3:23</u>, <u>3:27</u>) and then one of them decided to attack (you'll read about him later on in the post as well). None of us had enough power to join him and we stayed in the group of 3.<br />
<br />
Since that moment I had to be the leader, 5th km in <u>3:30</u>. The 6th km was the most difficult one because I had to struggle with awful weather conditions (little rain and strong, freezing wind). This was the worst split of the whole race - <u>3:32</u>. At the next km Leszek decided to go in the front and I had time to take some rest. However, on one of the curves he ran quite strange (not going as short as possible) and I was in the lead again. 7th km in <u>3:30</u>.<br />
<br />
During the 8th km (<u>3:28</u>) I suddenly heard a really loud voice of my coach. I took a look at both sides of the streets, but surprisingly I couldn't see him. I felt a bit confused, but after some hundreds of metres the riddle was solved! It turned out that he was standing there with a big megaphone shouting at me - amazing! Surely, it gave me some extra power for the very last kms of the race.<br />
<br />
I ran the 9th km in <u>3:27</u> just ahead of Leszek and the other runner. Due to the fact that there was a very long and straight street, I could see the runner who left us somewhere close to the '4km' sign. Just after the 9th km there was a place where the courses for marathon and 10k runners split. I was shocked, when I saw that he chose the left 'marathon' gateway...<br />
<br />
Going past the '9km' sign, I decided to attack (not willing to have a sprint finish at the end). I used this tactics in <a href="http://podzio91bno.blogspot.com/2011/10/asphalt-fever.html" target="_blank">Uniejów some months ago</a> (fighting against Pasza) and it worked really well. However, this time Leszek managed to keep my pace (the other one had problems, so the struggle was just between me and Leszek right now). Some 700m before the finish line the roles changed and it was him who tried to run really fast. At first I was not able to keep his pace and thought that the fight is over... Fortunately, I succeeded in avoiding these destroying thoughts and didn't give up. Nevertheless, I was still some metres behind... Suddenly, an unbelievable thing happened and Leszek seemed to have no power left. That's why I managed to outrun him just in front of the entrance to Atlas Arena, where an amazing finish was organized (red carpet, lots of people and so on). Some metres before the finish line I looked behind and was sure I was going to win against him. As soon as I had crossed the finish line, I fell down (I felt extremely exhausted as during the last 2kms I felt like vomitting...). My fall must have looked quite dangerous, since I suddenly got help from the medical assistance. They caught my arms and made me stand up, gave me some isotonic drink... and asked a really funny question: 'Is this your first run?'. ;)<br />
<br />
It turned out that I ran the last km in <u>3:10</u> and reached the time of <b>34:21 </b>(only 1sec slower than in Uniejów). I placed 3rd in the <a href="http://www.online.datasport.pl/results558/wyniki/04_OPEN_10KM.pdf" target="_blank">overall classification</a> (out of 936 competitors) and took the... 2nd spot in Men's class, because the race was won by <a href="http://pl.wikipedia.org/wiki/Karolina_Jarzy%C5%84ska" target="_blank">Karolina Jarzyńska</a> (woman preparing for the London Olympic Games). Unfortunately, I was not able to wait for the prize giving ceremony, since I was leaving to Szklarska Poręba at 11:31. I heard that the prizes I got are quite precious - cup, T-shirt and Timex watch. Great!<br />
<br />
<i>P.S. Tadziu 32167, is this post long and good enough? :)</i>Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com2tag:blogger.com,1999:blog-3631004208521660351.post-16144526031056911752012-04-17T15:38:00.000+02:002012-04-17T15:38:45.222+02:00Jeg suger kuk.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVYOYFOS4r7HvlBZ7sYmjn4QSO0gGWkWKd2EXLbzQ8ZqnrTRV-dKRx2udFJVy9TmOvvXYL3tobT9ArnNSRsS6DO9rBU_VpOa6YnRVq4qTAC1w1XQeOXbs5AcP0_bfykb4_j2hR8tlaJ_o/s1600/120317b+-+DBK+Nacht+OL.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVYOYFOS4r7HvlBZ7sYmjn4QSO0gGWkWKd2EXLbzQ8ZqnrTRV-dKRx2udFJVy9TmOvvXYL3tobT9ArnNSRsS6DO9rBU_VpOa6YnRVq4qTAC1w1XQeOXbs5AcP0_bfykb4_j2hR8tlaJ_o/s200/120317b+-+DBK+Nacht+OL.jpg" width="141" /></a><i>That's one of the most important Norwegian expressions and it means 'I have been to the shower'. ;)</i><br />
<div><br />
</div><div>There were some highlights of the preseason after coming home from Portugal. Let me write something about them.<br />
<br />
</div><div><b>'The fat wixxxa<wixxxa><wixxxa>, Agata and Witek's sweet 18th'</wixxxa></wixxxa></b> - got a bit cold afterwards and had problems with my Achilles tendon. 2 in 1 is always better than 1 in 1 :)<br />
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</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8J7eOoCZLUypCZ1aBhnIZL389loG-L0s71A08f_kmcHtTRsxgwjMUPAiPvWn0x-bAD6q7vDTc1ohYpGEMLjaNSll0BtCmw_N8PIhjnlWZh9FZIDK2XE_TPojb4TcoDoelSPUHjJcabz4/s1600/120320+-+long+w+Barkowicach.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8J7eOoCZLUypCZ1aBhnIZL389loG-L0s71A08f_kmcHtTRsxgwjMUPAiPvWn0x-bAD6q7vDTc1ohYpGEMLjaNSll0BtCmw_N8PIhjnlWZh9FZIDK2XE_TPojb4TcoDoelSPUHjJcabz4/s200/120320+-+long+w+Barkowicach.jpg" width="200" /></a><b>Short camp with Raumar in Dresden (Germany)</b> - 4 trainings and 2 competitions in just 3 days. 63km altogether, quite exhausting, must admit... I managed to take the 2nd place in unofficial German Night Champs (not really championships, but the most important night competition in Germany throughout a year). However, the O-performance was quite poor during the race.</div><div><br />
</div><div><b>Mixed long course in Barkowice</b> - a very nice and fast technical training. Well... technical might be a too big word. Physical, let's say :)</div><div><br />
</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpozRdhZYT1FrbpiKzRbLsucNxC_9g7qBLOe1InPUmjiqIl0G2_pmEtzhq5vhGx84VfjgevnoAWxW70Ge9zEBpsfu_bCpuwzy_zfrk9i168otgzkYBzQExQvRmJMeWX6mloNMHZF2-4Ic/s1600/120325+-+Mecsek+Kupa+(E2+-+long+WRE).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpozRdhZYT1FrbpiKzRbLsucNxC_9g7qBLOe1InPUmjiqIl0G2_pmEtzhq5vhGx84VfjgevnoAWxW70Ge9zEBpsfu_bCpuwzy_zfrk9i168otgzkYBzQExQvRmJMeWX6mloNMHZF2-4Ic/s200/120325+-+Mecsek+Kupa+(E2+-+long+WRE).jpg" width="200" /></a><b>Mecsek Kupa in Hungary</b> - a two-day competition with WRE long distance as the second stage. 14,8km and 710m of climb. Not yet prepared for that kind of challenge!</div><div><br />
</div><div><b>Polish University Cross-Country Championships</b> - didn't feel well before the race (some stomach problems), but tried to do my best and had a very steady and solid race. 32nd place (4 places up comparing to the last year's result). The course was the same, but the weather was much worse, awful!</div><div><br />
</div><div><b>TIOcamp in Sweden with Raumar</b> - great chance to develop technically (it was my main focus). I am really satisfied with the technical shape in Sweden. I am not sure if the terrain was easier than the ones I had tried orienteering in Sweden earlier or I've just become a better orienteer in this type of Scandinavian terrain? Hope it's the second version.<br />
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<div style="text-align: center;"><u>How to do it?</u></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisIETuUD36-1skPiQS-a0A5LsrUX8S6LprMG3C9eR6KFjILkDwPLkTyy1v_BpRWONpdYfon8boW_2Nb7lkKYYTmrAtyxVMHblkIdnck7HKYThrFiLaIQKouDq22mEz2f_aFk_Sxk6E4Kk/s1600/120404+-+nocny.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisIETuUD36-1skPiQS-a0A5LsrUX8S6LprMG3C9eR6KFjILkDwPLkTyy1v_BpRWONpdYfon8boW_2Nb7lkKYYTmrAtyxVMHblkIdnck7HKYThrFiLaIQKouDq22mEz2f_aFk_Sxk6E4Kk/s200/120404+-+nocny.jpg" width="77" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFk0h73wkv0vIvbtgAVli6kM_1Vq9BqBAj26SqtlJnaqQHq-KP1JDr7pbMjqggDJobp78Bh9L2267DuN2RWuJAmm1f_YwFR1CWqrSuAJKJZLYZmM5DUNqNXeBqePME-_ENEFBJ4us4c18/s1600/120407a+-+middle+(od+6.+PK+przed+Torbenem+i+II+zakres).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFk0h73wkv0vIvbtgAVli6kM_1Vq9BqBAj26SqtlJnaqQHq-KP1JDr7pbMjqggDJobp78Bh9L2267DuN2RWuJAmm1f_YwFR1CWqrSuAJKJZLYZmM5DUNqNXeBqePME-_ENEFBJ4us4c18/s200/120407a+-+middle+(od+6.+PK+przed+Torbenem+i+II+zakres).jpg" width="75" /></a></div><div><br />
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NIGHT<br />
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DAY<br />
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<div style="text-align: center;"><u>How to mess it up?</u></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidc0tOPPZu9p1jKn7x3CMT1hB64lSS9yIvs0KT1LEZ9HtWw3RiWA-vny79KS6LAsYOY20NOVHRHH2aZzDZ-7C3Pk0zh8fzlycHsb3avEunndck9LGFgqASAjlmvbtWP5jRXZ0VGeceOYc/s1600/120408+-+Kolmardsdubbeln+(middle).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidc0tOPPZu9p1jKn7x3CMT1hB64lSS9yIvs0KT1LEZ9HtWw3RiWA-vny79KS6LAsYOY20NOVHRHH2aZzDZ-7C3Pk0zh8fzlycHsb3avEunndck9LGFgqASAjlmvbtWP5jRXZ0VGeceOYc/s200/120408+-+Kolmardsdubbeln+(middle).jpg" width="200" /></a></div><br />
Unfortunately, I got a bit ill due to freezing weather and icy marshes there in Sweden. I took 3 days off and on Friday I had my first easy jog. On Sunday I competed in the 10k street race. Nice topic for another post;-) Afterwards I headed for Szklarska Poręba for a short physical camp with Dominik and in just some days the first nice 3-day competition in Poland is about to begin. Really looking forward to it!</div>Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-85959327574620149512012-03-08T22:55:00.000+01:002012-03-08T22:55:13.297+01:00Take the challenge and watch the great video!<a href="http://orienteering.org.pl/wyzwanie/">http://orienteering.org.pl/wyzwanie/</a>Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-36521745989436213472012-03-02T00:15:00.000+01:002012-03-02T00:15:19.439+01:00Har du røyka sokka dine?The title is one of the most useful Norwegian expressions (apart from <i>morra di</i>) I managed to learn some days ago. The time between 16th and 26th February I spent in an orienteering PARADISE called Portugal! What's more, it was my first camp with my new Scandinavian club - <a href="http://www.raumar.net/" target="_blank">Raumar Orientering</a>.<div><br />
</div><div>Some facts about Raumar:</div><div><ul><li>all of them can easily speak English</li>
<li>they fight to get as many 'silly points' as possible</li>
<li>the he<span style="font-family: inherit;">ad coach <span style="background-color: white; color: #1c2a47; line-height: 25px; text-align: left;">Ståle is one of the funniest and most spontaneous coaches in the world</span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white; color: #1c2a47; line-height: 25px; text-align: left;">his daughter Caroline is as crazy as possible</span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white; color: #1c2a47; line-height: 25px; text-align: left;">Torben is a Facebook maniac and listens to all kinds of music (<a href="http://www.youtube.com/watch?v=Guk3-FItcRk" target="_blank">try it loud from 2:02</a>)</span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white; color: #1c2a47; line-height: 25px; text-align: left;">the taller Eirik is a sprint specialist and behaves quite similar to Jacek M.</span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white; color: #1c2a47; line-height: 25px; text-align: left;">Alex (newcomer from Germany) used to be fast like a shark (5000m in 13:38 - eee?!).</span></span></li>
</ul><div style="text-align: left;"><span style="color: #1c2a47;"><span style="line-height: 25px;">In Portugal:</span></span></div></div><div style="text-align: left;"><ul><li><span style="color: #1c2a47;"><span style="line-height: 25px;">I ate the most expensive dinner in my life (16,5€), but not the tastiest one...</span></span></li>
<li><span style="color: #1c2a47;"><span style="line-height: 25px;">we slept in a *** and a **** hotel (with no hot water, from time to time)</span></span></li>
<li><span style="color: #1c2a47;"><span style="line-height: 25px;">we had a nice photo session at the Atlantic Ocean.</span></span></li>
</ul><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><u>Portuguese O-training diary</u>:</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>16 II</b> - arrival, just a short jog and some stretching<br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>17 II</b> - <i>long distance training</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715036590636268690" target="_blank">map</a>), my time limit was 75mins, so I had to shorten the course a bit, running slowly all the time, the terrain was covered with stones, rocks, stones and rocks and stones, didn't manage to find the 29th control, wrong direction, loser!</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><i>middle distance training</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715036214355826882" target="_blank">map</a>), I was supposed to run fast and I tried to, however, it was not that easy due to huge climbs and dense vegetation, awful mistake to the 8th control...</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>18 II</b> - <i>POM long</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715036244270575618" target="_blank">map</a>), not allowed to run fast, so I focused on my O-technique, had problems finding the 12th control (a really tricky one!), apart from that - I handled the terrain quite well;</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><i>POM night sprint</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715036546135552722" target="_blank">map</a>), congratulations to the course setter! the 3rd and 4th controls were very interesting, I managed to spot the right route choice to the 3rd one, but got caught at the next one - I should have gone the way I had begun to run and then up the stairs, really difficult to notice while running at full speed! all the way I had problems with my headlamp, which did literally everything to get out of my head... 5th place - nice one;)</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>19 II</b> - <i>POM middle</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715037731170473026" target="_blank">map</a>), my aim for this race was to run the 3rd, 6th, 9th (and so on...) fast, I succeeded in winning 4 (out of 6) these splits, to the 6th I took the wrong route choice, I think, and to the 12th one I went too much down... ridiculous mistake to the 10th control (the slow one!), I realised that I found the 14th control (instead of the 10th one), but was not able to find the 10th one anyway...</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><i>night training</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715037995233847602" target="_blank">map</a>), this forest was a real jungle! the mistakes to the 29th and 4th one shouldn't be named 'mistakes', just look at the 12-16 part, I think it's a big favourite to win the AMBA of the year 2012 competition;-) funny that I got to know about a different map scale only at the end of the course...</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>20 II</b> - <i>POM middle WRE</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715036779083941010" target="_blank">map</a>), it was the most important competition of POM for me (for all, I think), I could not find the right rhythm at the beginning, then I caught a good flow until the spectator control, afterwards I got really tired, stopped thinking and lost almost 4mins on the last loop, shit happens.</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><i>sprint training</i> (</span><a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715037076905801538" style="line-height: 25px;" target="_blank">map</a><span style="line-height: 25px;">), if you had had no control descriptions, you just shouldn't have entered this training session, I got disqualified at the 11th control (not the right side of the fence, even if I had checked it, strange...) and made a huge mistake to the 14th one, almost all of us had problems finding the entrance to the 16th control from the street (it was funny looking at the others' confusion there:))</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>21 II</b> - <i>POM long, chasing start</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715038771777531970" target="_blank">map</a>), the most interesting course and terrain of the whole stay, I think, fortunately, I ran at low speed, so I could easily see all the features in the terrain, had only problems on my way to the very 1st control because of the aforementioned low speed (I just couldn't recognize the distance), moreover, much more stones in the terrain there than on the map;</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><i>sprint training</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715038042171990226" target="_blank">map</a>), another amazing city for a sprint distance! unfortunately, the map was wrong in the area of the 3rd control (at the bottom of the stairs), very bad route choice to the 4th control (not planned before...), the rest of the course went flawlessly.</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>22 II</b> - leaving Viseu (rocky mountains area) and moving forward to Quiaios (sand dune area)</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><i>technical training</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715038569525376802" target="_blank">map</a>), Vetle made the courses for us, there were no controls in the forest, so we had to be really concentrated all the time, only some minor problems;)</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>23 II</b> - <i>Quiaios Hotel relay</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715038156183580386" target="_blank">map</a>), I ran the 2nd leg in Raumar's 'foreign' team, managed to jump up 8 places, forgot to start my Garmin watch and realised it just after leaving the 7th control and then a huge mistake to the 8th one - seems so easy to lose concentration (watch out later in the season!), the terrain was incredibly fast! note that Scott Fraser ran this course (6,6km) in 30:30, I did it a bit (4mins) slower;)</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><i>middle distance training</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715038453823386274" target="_blank">map</a>), one of the most pleasant training sessions, such a nice terrain it was! use your compass and have fun:) I had!</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>24 II</b> - <i>contours</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715038800608086770" target="_blank">map</a>), my favourite training session of the whole camp! I ran it from the behind and if it hadn't been for the 12th control, it would have been a perfect workout;</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><i>shortened middle distance training</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715038969823215410" target="_blank">map</a>) - I ran the first part with Nati and tried to teach her a little bit, from the 6th control we split and I made my own race, on the left side of the map there begins the... Ocean!</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>25 II</b> - <i>XIII MOC long WRE</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715038966277808770" target="_blank">map</a>), was a bit afraid of the distance (18,7km) on the last day of the camp, but it turned out to be no problem for me;) the terrain was so magnificent to run that I enjoyed every second of the race, made only 2 major mistakes to the 8th and 17th control (about 1'15 each) - not that much taking into account the running time of 1:48:36, got a really satisfying 5th place and beat the other Raumar boyz!</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><i>MOC night sprint</i> (<a href="https://picasaweb.google.com/podzio91bno/Portugalia#5715039118821190834" target="_blank">map</a>), we were a bit late for a start, so I didn't manage to make an appropriate warm-up, however, I felt quite well (I think I had warmed up long enough in the morning!), this one was the easiest sprint of all I ran during this camp, made almost no mistakes and placed 3rd - 1st international podium place as an 'official' elite runner:)</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><b>26 II</b> - 17 hour long travel back home.</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;">To sum it all up, during these 9 days I did almost <span style="font-size: large;">137km</span> with a <span style="font-size: large;">map</span> in my hand and spent nearly <span style="font-size: large;">15h</span> in the bushes.</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;"><br />
</span></span></div><div><span style="color: #1c2a47;"><span style="line-height: 25px;">Last but not least, I must (want to) admit that it has been one of the best camps in my life so far! I had a wonderful time. The trainings were really challenging and the company was brilliant! Nati, Anne, Marie, Line Maria, Caroline, </span></span><span style="background-color: white; color: #1c2a47; line-height: 25px;">Ståle, Torben, Alex, Eirik, Eirik, Vetle, Anders - thank you very much for those amazing 10 days!</span></div><div><span style="background-color: white; color: #1c2a47; line-height: 25px;"><br />
</span></div><div><span style="background-color: white; color: #1c2a47; line-height: 25px;">Takk for your attention:-)</span></div></div>Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-22158741220269721032012-01-15T23:32:00.000+01:002012-01-15T23:32:15.591+01:00It doesn't really matter.Today's race was to be the one of my good performance. It was to be...<br />
<br />
During the week everything went really OK. Tuesday's training was wonderful. There was a lot of strength on Wednesday and sore muscles afterwards. On Thursday the track intervals were pretty nice and actually not tiring. The last 2 days were spent just on resting and jogging. Today everything should have been great.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDuhdKeW3BDwCtH7jbika7tsPOHXpwdBuwNhM0koHiJxBfs4sjviQ5TQ74oulZ7OR4IjqbdFXqezrW5vX7x-fWCRa5MzI8GIWpR5CjSoiAfE7CplfhQKTMaENaPRf_6TGWhhCpFVdyrLg/s1600/GP+%25C5%2581odzi+178.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDuhdKeW3BDwCtH7jbika7tsPOHXpwdBuwNhM0koHiJxBfs4sjviQ5TQ74oulZ7OR4IjqbdFXqezrW5vX7x-fWCRa5MzI8GIWpR5CjSoiAfE7CplfhQKTMaENaPRf_6TGWhhCpFVdyrLg/s200/GP+%25C5%2581odzi+178.jpg" width="200" /></a>I started calmly in the intended pace of 3:30/km. My HR went up very early. I felt that something was wrong. I almost managed to keep this pace until the end (5km in 17:38), but losing more than 10 seconds to our young star Witek in a 'face to face' fight is far too much...<br />
<br />
However, I am not gonna give up. My motivation is even higher than before. There seems to be no better motivator than a defeat.Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com5tag:blogger.com,1999:blog-3631004208521660351.post-21369594260017232892012-01-09T23:03:00.001+01:002012-01-09T23:04:57.993+01:00Great O-weekend!<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjARxa5au-xqLH2Un9h8btkGhb_YHDzVfP6y05AcO3xLKe8081K92AVUCqBRvUIeGsPxkwp0Fik9kcouw8_-ymtA0vQwj2F-GC1rkGPWus87dZt6WKuKjBtjrwWEdARe6pIL4Lsu1pHXUo/s1600/120107a+-+%25C5%2581odzianka.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjARxa5au-xqLH2Un9h8btkGhb_YHDzVfP6y05AcO3xLKe8081K92AVUCqBRvUIeGsPxkwp0Fik9kcouw8_-ymtA0vQwj2F-GC1rkGPWus87dZt6WKuKjBtjrwWEdARe6pIL4Lsu1pHXUo/s200/120107a+-+%25C5%2581odzianka.jpg" width="131" /></a></div>On Saturday I had a really nice technical training. It was a really looong corridor in 3 different terrain types and at the end my legs got really tired. What's more, it was very hard to concentrate on the last loop... However, it was a magnificent session. More than 2,5h spent with the map in my hand!<br />
<br />
<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzGVuPutNWkSoHrc-1oaBgtNvD_wA7ZDi1UjwCKJjruV1uXhmL7lssXSHOeB8ffqOQPwo1602DMp4U2BeEumFZZ_9UUf-ETnGtOjFvWbFtSOTY-tYWIdHZAwtvzGyOgq37KxSEQgyFPC0/s1600/120107b+-+Artur%25C3%25B3wek.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzGVuPutNWkSoHrc-1oaBgtNvD_wA7ZDi1UjwCKJjruV1uXhmL7lssXSHOeB8ffqOQPwo1602DMp4U2BeEumFZZ_9UUf-ETnGtOjFvWbFtSOTY-tYWIdHZAwtvzGyOgq37KxSEQgyFPC0/s200/120107b+-+Artur%25C3%25B3wek.jpg" width="146" /></a>In orienteering not only your technical skills are needed, but also your ability to run fast in the forest. That's why on Sunday I did a physical training on a special cross-loop (~1,2km almost only in the forest and a lot of it in a green forest...). I did 7 such loops with various intensity.</div><div><br />
</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn491d9Bkf5UPyMv-7yQwFsmkUEEN9kWIA0oj8Lj3ZMAPkpeWvjfDPNdkrIVpgOYzP1AKlSQ6jEZBq-vTfeSGHkwA_3keFxre0Jq8Gsv0qClE-O2gZ9S4RDG3GaooVII7IunZVWiAcys4/s1600/120107c+-+Modrzew.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn491d9Bkf5UPyMv-7yQwFsmkUEEN9kWIA0oj8Lj3ZMAPkpeWvjfDPNdkrIVpgOYzP1AKlSQ6jEZBq-vTfeSGHkwA_3keFxre0Jq8Gsv0qClE-O2gZ9S4RDG3GaooVII7IunZVWiAcys4/s200/120107c+-+Modrzew.jpg" width="200" /></a>All in all, I feel that I made a great step forward in pursuing my goal on the right side of my blog.</div><div><br />
</div><div><br />
</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvhHUShXRipOgNvO-EUMCyrYTZdLSdN3O9qxk4T_QaDXws-6lxdASo-8Laf8eE9F929Yb95UdUGm_g2s_jdznkSP4-5_9fdVTZY2dN2e-Ew6hQ6LgOOXxDpukdjqNUgPqXFlXJXTDpgDg/s1600/120107d+-+%25C5%2581odzianka.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvhHUShXRipOgNvO-EUMCyrYTZdLSdN3O9qxk4T_QaDXws-6lxdASo-8Laf8eE9F929Yb95UdUGm_g2s_jdznkSP4-5_9fdVTZY2dN2e-Ew6hQ6LgOOXxDpukdjqNUgPqXFlXJXTDpgDg/s200/120107d+-+%25C5%2581odzianka.jpg" width="149" /></a>Plans for the coming week:</div><div>Monday - jogging</div>Tuesday - moderate pace<br />
<div>Wednesday - strength training</div><div>Thursday - track intervals</div><div>Friday - free</div><div>Saturday - jog</div><div>Sunday - 5km race and probably a post here (?) :)</div>Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com1tag:blogger.com,1999:blog-3631004208521660351.post-45541749909048546692012-01-05T21:48:00.003+01:002012-01-05T21:49:07.908+01:00Winter preparations - 1st partIt all began on 14th November. Well, began, but only on the paper...<br />
<div><br />
</div><div><a href="http://4.bp.blogspot.com/-OZORd0tbMX0/TwYLrwEx4UI/AAAAAAAACAQ/RXtXv0PJ6RU/s1600/111123+-+E1+%2528sprint%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="139" src="http://4.bp.blogspot.com/-OZORd0tbMX0/TwYLrwEx4UI/AAAAAAAACAQ/RXtXv0PJ6RU/s200/111123+-+E1+%2528sprint%2529.jpg" width="200" /></a><u>Week no. 1</u><br />
Illness and only 1 running session (8km).</div><div><br />
</div><div><u>Week no. 2</u><br />
Almost no training, but two starts: Warsaw at Night (3rd place) and Grand Prix of Łódź (5km - 18:53). Disastrous feeling...</div><div><br />
</div><div><a href="http://2.bp.blogspot.com/-MzVD9bMTURo/TwYLN_hsqEI/AAAAAAAAB_0/W-aIUrIaEFY/s1600/111203+-+Miko%25C5%2582ajkowe+ZnO%252C+Artur%25C3%25B3wek.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-MzVD9bMTURo/TwYLN_hsqEI/AAAAAAAAB_0/W-aIUrIaEFY/s200/111203+-+Miko%25C5%2582ajkowe+ZnO%252C+Artur%25C3%25B3wek.jpg" width="138" /></a><u>Week no. 3</u></div><div>The first week of REAL training, running every day. Started on Saturday in Christmas O-competition (middle distance) and took 2nd place.</div><div><br />
</div><div><u>Week no. 4</u></div><div>Everything went fine and we had a superb technical training session on Sunday.</div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-7p7R3cYE7RI/TwYL7DEEjOI/AAAAAAAACAc/aCYvcW4wqUk/s1600/111211+-+bez+dr%25C3%25B3g+%2528prowadzenie+co+3.+PK%2529%252C+Artur%25C3%25B3wek.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-7p7R3cYE7RI/TwYL7DEEjOI/AAAAAAAACAc/aCYvcW4wqUk/s200/111211+-+bez+dr%25C3%25B3g+%2528prowadzenie+co+3.+PK%2529%252C+Artur%25C3%25B3wek.jpg" width="168" /></a></div><div><u>Week no. 5</u></div><div>A tough training session on Monday (4x500m) and a test on Thursday (<b>1500m - 4:19,4</b>). On Friday to Zakopane.</div><div><br />
</div><div><u>Week no. 6</u></div><div>Training camp in Zakopane (more than <b>138km in 14,5h</b>). On Friday back to Łódź to celebrate Christmas with my family.</div><div><br />
<u>Week no. 7</u></div><div>The whole week in Jagniątków on a sports camp with my club and friends from Poland. Although I did more than <b>148km in almost 16h</b>, I am not completely satisfied with my training during that camp.</div><div><br />
</div><div><u>Week no. 8</u></div><div>It's right now. Fighting against a small illness and taking rest after the camps, but doing all the training sessions.</div><div><br />
</div><div><i>I hope everything's gonna start on the coming Monday!</i></div>Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com1tag:blogger.com,1999:blog-3631004208521660351.post-55631597927441468512011-12-25T09:06:00.001+01:002011-12-25T09:06:53.668+01:00Wind of changeAs promised, I updated the top and the right side of my blog yesterday.<br />
There is some new interesting information there:<br />
<ul><li>new motto</li>
<li>link to the website of my new Norwegian club - RAUMAR</li>
<li>updated section 'get to know me!'</li>
<li>new way to show my achievements</li>
<li>my Personal Bests from track, street and not only</li>
<li>the globe to see my O-journey</li>
<li>all Polish bloggers gathered in one place</li>
<li>'Follow me!' section - just do it!</li>
<li>statistics of total pageviews</li>
</ul><div>And that's all for now, I think:)</div><div><br />
</div><div><br />
</div><div>Recently I've found an interesting article (in Polish) on the Internet. It is about Ronnie O'Sullivan - one of the best snooker players in the world...</div><div><br />
</div><blockquote class="tr_bq">O'Sullivan nie miał łatwego dzieciństwa. Jego ojciec - Ronnie senior - został skazany na 18 lat pozbawienia wolności za zabójstwo czarnoskórego ochroniarza. Po tym zdarzeniu nastoletni O'Sullivan popadł w depresję. Wówczas zaczęły się jego problemy z alkoholem i narkotykami. Ronnie senior jeszcze przed rozpoczęciem kary więzienia poprosił Ray'a Reardona, by ten poprowadził dalej dobrze zapowiadającą się karierę syna. W młodości Ronnie junior nie przykładał się do nauki. Na pytanie, co było jego ulubionym przedmiotem w szkole, odpowiedział, iż nigdy nie koncentrował się na nauce i od zawsze wiedział, że jego sposobem na życie będzie snooker. W końcu zerwał ze szkołą i całymi dniami przesiadywał w klubach snookerowych.<br />
W 1994 roku w więzieniu znalazła się jego matka Maria (za malwersacje finansowe). Wówczas O'Sullivan musiał się zająć swoją młodszą siostrą Danielle i doglądać rodzinnych biznesów. Z początku nie udało mu się temu podołać - popadł w coraz większe uzależnienia spowodowane nasilającą się depresją. Ostatecznie jednak udało mu się wybrnąć z kłopotów i rozpocząć karierę snookerzysty.<br />
Od tego czasu został trzykrotnie Mistrzem Świata, był pięciokrotnie pierwszy na Światowej Liście Rankingowej, zdobył najszybszego breaka maksymalnego podczas Mistrzostw Świata, został jedynym zdobywcą 3 breaków maksymalnych podczas Mistrzostw Świata. Ponadto wygrał 24 turnieje rankingowe i 28 turniejów nierankingowych.</blockquote><br />
<div><b>21. You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.</b></div>Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-20178588789670300402011-12-20T11:30:00.000+01:002011-12-20T11:30:09.186+01:00Winter training and new Norwegian club<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD_4Ceks71eoLS6kEEdgDKIceoMtPYxVvRyPibwNIgRzNPIl5JCHHnPIAt5d7jL5Wc90SqOPn3LiFab10JwQbB-huo_s_OUidqPJvVn7x1Tzt9ls6YO7qv3Z3JDeZwrv1N2EwlNJC-sWw/s1600/DSC06474.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD_4Ceks71eoLS6kEEdgDKIceoMtPYxVvRyPibwNIgRzNPIl5JCHHnPIAt5d7jL5Wc90SqOPn3LiFab10JwQbB-huo_s_OUidqPJvVn7x1Tzt9ls6YO7qv3Z3JDeZwrv1N2EwlNJC-sWw/s200/DSC06474.JPG" width="200" /></a></div>Now I am staying in Zakopane on a winter training camp. It's already the 4th day of the camp and there are still 3 days left. Today we are having a rest day - just a morning jog, aquapark in a couple of minutes and then easy running, some speed-ups and strength exercises in the afternoon. I am coming back on 23th December in the late evening and on 26th December in the morning I am leaving for another sports camp - in Jagniątków.<br />
<br />
One more news: I am happy to be a member of a Norwegian club - <b><a href="http://raumar.net/" target="_blank">RAUMAR Orienteering</a></b>. I joined this club together with Agata, Natalia and Witek. I hope the cooperation will develop great in the future!<br />
<br />
<i>P.S. I promise to update my blog during the Christmas time, so watch out;)</i>Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-48097452828698121332011-11-01T20:24:00.000+01:002011-11-01T20:24:51.689+01:00He was better.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMMz55UQ5MiWuihbwCZ2KuhntWyoQw8CfDKQHKyB8DGEduCeEcllaHZIRyR4DBPn7MVg5I0nI4bcNpPT9RQE196iH3UiLZN-MDARFQoh67xG0b0zeowkM02wGazzLTG3Iej56K6XlK5-U/s1600/111023a+-+long+%2528mapa+nr+1%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMMz55UQ5MiWuihbwCZ2KuhntWyoQw8CfDKQHKyB8DGEduCeEcllaHZIRyR4DBPn7MVg5I0nI4bcNpPT9RQE196iH3UiLZN-MDARFQoh67xG0b0zeowkM02wGazzLTG3Iej56K6XlK5-U/s200/111023a+-+long+%2528mapa+nr+1%2529.jpg" width="200" /></a></div>My mental state and physical shape were really good. I wanted to win the competition and I did my best! However, I lost the battle by 15 seconds. It's not that little. Obviously, I <u>could</u> have avoided making a huge mistake to the 12th control (1min), I <u>could</u> have avoided hesitations to the controls no. 14, 19, I <u>could</u> have kept the direction to the 21st control more precisely, I <u>could</u> have taken a better route choice to the 25th control, I <u>could</u>....... but I <b>didn't</b>!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOSdHJJJmHQQfMdbg7lENz0VhhZKx1q0_xxYqg9uijP-jlpE2mG5iRe_LLbozk9SwFdXQfSK3Te1IAknFDkeC5GVrQMo4RI0Osqzl_1GGpFl5axB9hyphenhyphenbF_Dc-12s8ZZY34GzPeSYa9jiU/s1600/111023b+-+long+%2528mapa+nr+2%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOSdHJJJmHQQfMdbg7lENz0VhhZKx1q0_xxYqg9uijP-jlpE2mG5iRe_LLbozk9SwFdXQfSK3Te1IAknFDkeC5GVrQMo4RI0Osqzl_1GGpFl5axB9hyphenhyphenbF_Dc-12s8ZZY34GzPeSYa9jiU/s200/111023b+-+long+%2528mapa+nr+2%2529.jpg" width="200" /></a></div>And in sport (orienteering, especially) the winner is not the one who <u>could</u>, but the one who <b>did</b>!<br />
<br />
All in all, I am very satisfied:<br />
that I didn't hesitate to run fast,<br />
that I took the challenge,<br />
that I wasn't afraid of losing,<br />
that I proved myself I'm able to compete on such a high level as he is.Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-78274505816659790672011-10-20T21:31:00.000+02:002011-10-20T21:31:05.430+02:00Asphalt fever!Last two weekends I took part in 3 street races. I love this kind of competition and it's really nice that I found some time for it this autumn.<br />
<br />
<u>Uniejów, 10km</u><br />
It was my second 10km street race <i>(first one: more than a year ago in Gdańsk, running with fever, just after a training break, finishing with the time of 35:43)</i>. I had two goals to pursue: beat the time of 35mins and beat Pasza.<br />
As soon as I reached the competition centre, I heard that there would be some pacemakers on the course - the fastest one to run 10km in 35:00. It was just wonderful news for me, because I felt almost sure that I would have no problems reaching my first aim then.<br />
During the first 6 kilometres I felt like if it was just jogging <i>(3:36, 3:32, 3:26, 3:24, 3:37, 3:30)</i>. Then, Pasza decided to leave the pacemaker, so did I. We ran together the next 3 kilometres <i>(3:27, 3:28, 3:20)</i>. I had known I might have had problems winning the race with him on the last metres, so I decided to start my finish right now - I succeeded in keeping great pace on the last km <i>(under 3:00)</i> and finished with the time of <b>34:20 </b>(some 9 seconds ahead of Pasza).<br />
After the race I realised that I could have run the first 9 kilometres much faster, because my heart rate was pretty low - 174/186 and I pushed really hard only on the last kilometre. All in all, I was extremely satisfied with that performance!;)<br />
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<u>Poznań, 10km</u><br />
The course consisted of 2 loops of about 5,4km. That's why the distance was not exactly 10km - it was 10,85km. Firstly, my goal was to finish the race as fast as possible, but my goal changed during the course, but first things first...<br />
I managed to start calmly and thought that the pace of the two girls (leading the women competition at that moment) would be OK for me. The first 3km in <i>3:28, 3:30, 3:28</i> was a good start, but then I felt it was too slow for me. I jumped to the next group of about 5-7 men, but it turned out to be too slow as well! Unfortunately, I had to run the next whole 7 kilometres alone...<br />
After km no. 9 <i>(3:24, 3:23, 3:25, 3:23, 3:22, 3:24) </i>my goal changed - I wanted to beat 34mins for 10km. I managed to run the last kilometre in <i>3:11</i> and my time was <b>33:58</b>. Mission accomplished;)<br />
During the last 850 metres of the race I just jogged in the pace of 3:33/km (it may sound strange, but it really felt like jogging after sprinting for the last metres of 'my own 10km race').<br />
This race was much harder for me than the one in Uniejów due to two reasons:<br />
- a more difficult course (steep uphills on the 1st and 6th km);<br />
- the fact that I had no pacemaker (not even a single runner to run with) for the last 7 kilometres.<br />
My maximum HR was pretty surprising for me - 183. Interesting...<br />
To sum it up, great day and new personal best!<br />
<br />
<u>Poznań, (half)marathon</u><br />
On Sunday my dad ran the 12. Poznań Marathon. The course included 2 loops, so I decided to help him on the last one. Before the start I advised him to run with the pacemakers for 3:45 (his previous PB was 3:54). The weather was just perfect and I was sure he could do it.<br />
I waited for him on the 20th km. I was really happy when I saw his funny POLSKA cap just behind the pacemakers. It was a really good sign. There were so many people there that I had difficulty in joining him! After each 5km there was a refreshment point and I grabbed a lot of cups with water and Powerade for him. It made the run much easier for him. Just after crossing the '38km' sign he wanted me to push the tempo. So now it was me who was his own pacemaker. Thanks to this long finish we managed to gain almost 2mins over his previous pacemakers and he reached the finish line with the time of <b>3:43:16</b> (3:41:58 netto)!<br />
Personally, I ran more than 22km in 1:55 (5:13/km) and I must admit that it surely was my 'fastest' run for 22km in my life. By 'fastest' I mean that the time passed so quickly during the race that it was just amazing! There were 9 music bands on the course, a lot of spectators shouting and whistling, clapping their hands, a lot of people running with us - the atmosphere that I will never forget:)<br />
<b><span class="Apple-style-span" style="font-size: large;">Congratulations, Daddy!</span></b><br />
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In three days the last race of the season is going to take place - Polish Championships in superlong. I have never felt so well before this competition. The last preparations went just wonderful. I feel that I am ready, fresh and hungry. The only thing that interests me is to reach the <u>gold medal</u>. It's my last championship race as a junior, so I will do my best to end my junior career in the best possible way. Hope the competition's going to be tight! ;-)Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-5051257931650833342011-10-07T22:39:00.000+02:002011-10-07T22:39:39.171+02:00Passion - that's what you need.A lot happened since the last post. Only one thing is common for the past weeks: the fact that my shape sucks.<br />
<br />
However, I even managed to become the Polish Champion in night orienteering for the second time in a row. My race was far from perfect - more than 10 minutes lost to 'superman'.<br />
I did even reach another medal - bronze in the long distance race. I lacked the appropriate motivation and my only goal was to finish the race. It's no fun getting medals in a way like this. Fortunately, I am coming to the elite class in less than 3 months and I can't wait to get a real thrashing;) To be honest, Dominik's silver medal was much more important for me than my own one! You REALLY deserved it:)<br />
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A week before that I got the honour to run the last leg of the winning club relay during Polish Club Champs. The whole job was done on the first 6 legs and I just had to collect all the controls. Done.<br />
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Last week I got the opportunity to join my first camp with the Polish National (elite) Team in Switzerland. The trainings were really nice and I had a lot of fun with the map in my hand. As far as the Saturday's World Cup middle distance race is concerned, I got to know where the leaders are and that I am extremely far from that point. Great and useful experience!<br />
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As you see from the beginning of my post, I succeeded in getting some good results lately - even if my shape was awful. But...<br />
- Is the whole fun only in the results you achieve?<br />
- Isn't it actually the passion that make you happy?<br />
- Do you prefer having tremendous numbers of medals or enjoying your everyday training and lifestyle?<br />
<br />
The answers seem to be quite obvious. For me.Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-54576690282893762312011-09-10T17:02:00.000+02:002011-09-10T17:02:34.738+02:00BACTI-STOPAlmost 2 years ago Wojtek Kowalski wrote about <a href="http://wojciechkowalski.blogspot.com/2010/01/worst-prizes-of-2009.html">the worst prizes in 2009</a>.<br />
In August I took part in Hungaria Kupa 2011 in Morahalom. For winning this 5-day competition in M20 class I won...<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia8KnQ7F8fRRKnJPrpsYr4Q5YChm8w2u6ipNitoqp2EvbxSewwGvXJfWi3UBSDxT30rxnEUvfueSL-cj1hK4pGnuZlHKubwwx7ImgANpjVTbKc1QleQ55yLTsd7Kbz7ZNMcVmYaN5LDeM/s1600/DSCN3110.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia8KnQ7F8fRRKnJPrpsYr4Q5YChm8w2u6ipNitoqp2EvbxSewwGvXJfWi3UBSDxT30rxnEUvfueSL-cj1hK4pGnuZlHKubwwx7ImgANpjVTbKc1QleQ55yLTsd7Kbz7ZNMcVmYaN5LDeM/s320/DSCN3110.JPG" width="240" /></a></div><br />
Probably, it's not the worst prize, but <b>the funniest one</b> I've ever got;-)<br />
Fortunately, it was not the only one. It was placed in an original <i>Media Markt</i> bag - full of <i>Knorr</i> seasonings and ready meals. Intriguing combination!<br />
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Now it's all about preparing for the Polish Champs in night orienteering and regaining the shape. We'll see how it works already on Thursday in Austria, where the <a href="http://jec2011.at/">Junior European Cup</a> is going to be held.<br />
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CU in Grotniki tonight!Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-60274276995790468722011-08-05T11:17:00.001+02:002011-08-05T11:22:44.902+02:00Quick catching up!<u>Short JWOC 2011 summary (individual races)</u><br />
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I analysed my races precisely, counted my mistakes and got to know that if I had technically superb races, I would have achieved following places:<br />
sprint - 5th<br />
long - 5th<br />
middle - 7th.<br />
So my physical shape wasn't enough for the medals. Was it because of my preparations? Was it due to my little illness during JWOC? Hard to say right now...<br />
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<u>Media</u><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiukcH1x0AVrzpaPUiFwlPayk2pJkHwbFxste6cNU_x20zwhxKI4F1wccvwMdaSmUtzMru0Tn8u1Y04P6swyCAmIGICUn5NR9PiOcm4MDYWGzyxRguFckfLNUySvXIgB-halOBxMEQxpxo/s1600/b.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiukcH1x0AVrzpaPUiFwlPayk2pJkHwbFxste6cNU_x20zwhxKI4F1wccvwMdaSmUtzMru0Tn8u1Y04P6swyCAmIGICUn5NR9PiOcm4MDYWGzyxRguFckfLNUySvXIgB-halOBxMEQxpxo/s200/b.jpg" width="200" /></a></div>Thanks to achieving gold medal in relay I was able to be interviewed on <a href="http://www.tvp.pl/lodz/informacja/sport/wideo/18072011/4920032">TVP3</a> (during sports news, live!) and on <a href="http://www.sendspace.com/file/m0ir9c">Radio Łódź</a>. Moreover, I was invited by the mayor of the city of Łódź, Hanna Zdanowska. It was a very nice meeting and I was really happy to see such a big interest in our discipline!<br />
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<u>Slovak Karst Cup 2011</u><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSINGXFN-hHPWS3uKuEbaEsUNXTKTMpxSMAgDltcn0wyFCCtbxA9zbtZAUhgUtDisvTzzbsTWlPygOIK1KRAgxLtiDXm_IbI2j9iWRMWp4c8u_ASlXsuEs54IzJymduxayAiVUWUySw2g/s1600/110729+-+Karst+Cup+E2+%2528sprint%2529.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="145" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSINGXFN-hHPWS3uKuEbaEsUNXTKTMpxSMAgDltcn0wyFCCtbxA9zbtZAUhgUtDisvTzzbsTWlPygOIK1KRAgxLtiDXm_IbI2j9iWRMWp4c8u_ASlXsuEs54IzJymduxayAiVUWUySw2g/s200/110729+-+Karst+Cup+E2+%2528sprint%2529.jpg" width="200" /></a>I decided to run in M20, because the elite courses were a bit too long as for my holiday shape. And that was a really good choice:)<br />
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I managed to win the first 2 stages. The 2nd one was a sprint distance in Roznava, which was pretty interesting. I've never seen such a good GPS signal in a city sprint! On the 3rd day I had a really good race, but... lost the victory by 23 seconds.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgHupTMsRTqSwWF55ITMqIzDrv38AM50A5xpygpkowujKI50ebP-fRG8rydNP2BZkAwHHTNZ_CS12ioeBq-SaiMUKVH7yvEuwiUVZ9SYq6HZ4c9AZxRzj5R72WqMj8siMPNwFrF3xXgFI/s1600/110731+-+Karst+Cup+E4+%2528handicup%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgHupTMsRTqSwWF55ITMqIzDrv38AM50A5xpygpkowujKI50ebP-fRG8rydNP2BZkAwHHTNZ_CS12ioeBq-SaiMUKVH7yvEuwiUVZ9SYq6HZ4c9AZxRzj5R72WqMj8siMPNwFrF3xXgFI/s200/110731+-+Karst+Cup+E4+%2528handicup%2529.jpg" width="200" /></a>The last stage was a chasing start. I was let out into the forest only 1'07 ahead of the Czech runner, Vit Braveny. I saw that the first leg s an easy, long one. So I decided to push really hard and won the split by 35 seconds! Unfortunately, I made an enormous mistake at the 5th control (100 seconds spent in the circle!) and was almost sure he would catch me. But he didn't and I could win the competition with quite a big time margin - 2'23. First of the holiday goals achieved!Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-43512777550048323132011-07-24T12:53:00.000+02:002011-07-24T12:53:13.517+02:00ERRATA notki poprzedniejJak to często bywa przy takim szczegółowym wymienianiu nazwisk, zapomina się o niektórych. Mi do głowy przyszły dwie takie osoby:<br />
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<b>Jerzy Woźniak</b>, z którym spędziłem wiele zimowych (i nie tylko) dni na obozach kondycyjnych i technicznych. Dziękuję za zaangażowanie i ogromny wkład pracy w rozwój młodzieży z woj. łódzkiego!<br />
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<b>Sławek Cygler</b>, który zupełnie bezinteresownie i za własne pieniądze pojechał z nami na jeden z obozów przygotowawczych w Rumi i rozstawiał nam punkty. Za to bardzo dziękuję!<br />
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To już chyba byłoby na tyle podziękowań i myślę, że już od kolejnej notki wracamy do języka angielskiego:)Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-65673225162176287012011-07-12T00:45:00.002+02:002011-07-12T00:59:00.116+02:00Junior World Champions!I had <strike>the race</strike> the day of my life!<br />
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8 lipca 2011r. był zdecydowanie najpiękniejszym dniem w moim życiu. Przez niecałe 6 lat mojej przygody z biegiem na orientację zacięcie trenowałem, marząc o medalu z międzynarodowej imprezy rangi mistrzowskiej. Wielu osobom się to udawało, jednakże mi zawsze czegoś brakowało... Talentu, umiejętności, szczęścia? Momentami nawet nie próbowałem ukrywać mojej sportowej złości, bo szans otrzymałem naprawdę wiele. Startowałem dwukrotnie w Mistrzostwach Europy Juniorów oraz trzykrotnie (wliczając niedawno zakończone zawody) w Mistrzostwach Świata Juniorów. Piątkowy bieg sztafetowy był moim 15. (i zarazem ostatnim!) startem w juniorskiej karierze podczas imprezy tej rangi. Teraz - analizując na spokojnie moje juniorskie poczynania - jestem niezwykle wdzięczny <b>Bogu</b>, że właśnie w ten sposób rozplanował moje dotychczasowe sportowe życie. Jakże smakuje taki medal! Zdobyty, można by rzec, rzutem na taśmę. Wieńczący moją ciężka i uporczywą niemal 6-letnią pracę. Moja piątkowa radość była najprawdziwsza, najszczersza i nieznająca żadnych granic. Przez chwilę poczułem się naprawdę wielki. Ale jak bardzo byłbym mały bez Was... kibiców. Cóż to byłoby za szczęście, gdybym nie miał się nim z kim podzielić? A będąc kilka dni temu wśród wiwatujących, krzyczących, skaczących, płaczących ze szczęścia rodaków, a przede wszystkim, miłośników tego pięknego sportu, miałem wrażenie, jakbyście cieszyli się nawet bardziej ode mnie. To takie piękne! Dziękuję!<br />
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Medal dostałem niestety tylko jeden i bardzo żałuję, bo medalistów jest o wiele, wiele więcej. Tu i teraz pragnę podziękować tym, którzy mieli naprawdę olbrzymi wkład w odniesiony przeze mnie sukces.<br />
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Ten sukces nie był zasługą 3 chłopców, lecz całej 16-osobowej kadry młodzieżowców, dlatego chcę bardzo podziękować:<br />
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<b>Piotrkowi Parfianowiczowi</b> - za przezwyciężenie ogromnej presji, pokonanie samego siebie oraz walkę do samego końca. Chwile spędzone z Tobą w oczekiwaniu na Oleja zapamiętam do końca życia!<br />
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<b>Michałowi Olejnikowi</b> - za te wszystkie lata wspólnych treningów, obozów, wyjazdów. Za te wszystkie porażki i zwycięstwa, które przeżywaliśmy razem podczas naszych sportowych zmagań. Za to, że wybiegłeś z lasu pierwszy, niezwyciężony! To Ty dałeś nam ten medal!<br />
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trenerowi kadry młodzieżowców <b>Andrzejowi Olechowi</b> - za otoczenie nas wspaniałą opieką podczas Mistrzostw Świata. Za wyrozumiałość i nieustanną wiarę w nasze możliwości. Za te łzy wzruszenia podczas ostatniego zebrania. Takich chwil się nie zapomina!<br />
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fizjoterapeucie kadry młodzieżowców <b>Pawłowi Zimoniowi</b> - za bardzo ciężką pracę podczas całych Mistrzostw. Za wiele cennych uwag oraz wprowadzanie dobrej atmosfery dzięki niezwykle radosnemu usposobieniu. Twój nocny skok do fontanny z pewnością przejdzie do historii!<br />
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asystentowi trenera kadry młodzieżowców <b>Przemkowi Patejko</b> - za bardzo profesjonalne podejście, spokój i opanowanie, o które nie tak łatwo na imprezie tej rangi.<br />
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psycholog kadry młodzieżowców <b>Katarzynie Jaroni</b> - za poważną rozmowę tuż przed Mistrzostwami, która bardzo rozjaśniła mój umysł i ułatwiła walkę na trasach. Za wiele słów otuchy i bycie z nami w tych najtrudniejszych, stresujących, przedstartowych momentach. Bo <i>"w życiu nie chodzi o to, by złapać zajączka, ale by gonić go"</i>.<br />
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<b>Natalii Ewiak</b> - za bycie ze mną w tych wspaniałych, jak i w tych złych momentach. Na dobre i na złe. Za znoszenie moich narzekań i ciągłe podnoszenie na duchu. Za to, że byłaś, jesteś i będziesz!<br />
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całej polskiej reprezentacji na JWOC 2011: <b>Paulinie Faron</b>, <b>Ani Morawskiej</b>, <b>Paulinie Kołodziej</b>, <b>Joli Kołosińskiej</b>, <b>Dominice Kulczyckiej</b>, <b>Mikołajowi Dutkowskiemu</b>, <b>Robertowi Niewiedziale</b>, <b>Markowi Wojnowiczowi</b> - za stworzenie zgranej ekipy, mimo wielu drobnych niesnasek i sporów. Koniec końców okazaliśmy się wspaniałym teamem, który osiągnął ten niebywały sukces!<br />
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Podczas mojego fenomenalnego biegu na 2. zmianie naszej złotej sztafety czułem, jakbym właśnie wykorzystywał całą moją wiedzę, całe moje doświadczenie, wszystkie moje umiejętności zdobyte przez te kilka lat ambitnej pracy. Dlatego chcę tak bardzo podziękować:<br />
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<b>Patrycji Dworniak</b> - za to, że namówiłaś mnie na wyjazd do Przesieki w sierpniu 2005r. na obóz Sportowe Wakacje. To tam rozpocząłem najpiękniejszą przygodę mojego życia!<br />
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<b>Małgorzacie Paszyńskiej</b> - za prowadzenie mnie przez moje młodzieńcze życie. Za bycie mi podporą, za nieustanny uśmiech goszczący na Pani twarzy. Za to, że mogłem zawsze na Panią liczyć i zwrócić się z każdym problemem. Nie tylko matematycznym!<br />
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<b>Krzysztofowi Lewandowskiemu</b> - za nauczenie mnie pokory i pokazanie, jakim trzeba być w życiu człowiekiem. Za uświadomienie mi, że zgoda buduje, a niezgoda rujnuje. Podziwiam, jak wielką pasją jest dla Pana nasz łódzki klub i niejednokrotnie już czerpałem z tego inspirację!<br />
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<b>Łukaszowi Zawodnikowi</b> - za bycie moim pierwszym nauczycielem biegu na orientację. Za wiele godzin wspólnych wakacyjnych treningów. Za poświęcanie mi czasu, który przecież mogłeś lepiej spożytkować na swój sportowy rozwój. Cenię Cię, jak mało kogo!<br />
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<b>Jackowi Morawskiemu</b> - za bycie moim pierwszym sportowym idolem. Za wiele bardzo cennych wskazówek i uwag zaczerpniętych z własnych doświadczeń. Za ogromne zaangażowanie w nasze przygotowania techniczne do JWOC 2011. Jesteś jedyny w swoim rodzaju!<br />
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<b>Kubie Zielińskiemu</b> - za te wszystkie wspólne treningi w parku na Zdrowiu. Za te wszystkie sztafety, w których wspólnie walczyliśmy. Za niekończące się rozmowy o biegu na orientację. Takim partnerem treningowym mogę się tylko poszczycić!<br />
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<b>Agacie Porzycz</b> - za dostrzeżenie mojego talentu i danie mi szansy wyjazdu na obóz kadrowy na Węgry w październiku 2006 roku. Za ogromne zaufanie, którym zostałem obdarzony, wyjeżdżając na JWOC 2008 do Szwecji jako 17-latek. Za wiele lat wspólnej pracy, które zaowocowały spełnieniem moich marzeń!<br />
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<b>Piotrowi Paszyńskiemu</b> - za to, że poświęciłeś szmat czasu, aby trenować grupkę pracowitych ludzi z Łodzi. Za to, że godzinami zastanawiałeś się, jakby to najlepiej przygotować nas do najważniejszych zawodów. Za to, że zawsze we mnie wierzyłeś, mimo moich załamań i kłopotów. Za te łzy wylane mi na ramieniu po NASZYM piątkowym zwycięstwie - w ten sposób udowodniłeś, jak bardzo Ci zależało. To wszystko nie sen... dzięki Tobie!<br />
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Mistrzostwa Świata to jednak nie tylko trasy biegu na orientację, to również to wszystko, co dzieje się wtedy w naszych głowach. Podczas tego sezonu, jak i minionych Mistrzostw miałem kilka chwil zwątpienia, wiele momentów załamania, utraty motywacji. Wtedy pojawiali się oni... przyjaciele! Bardzo dziękuję:<br />
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<b>Łukaszowi Charubie</b> - za bycie ze mną w najtrudniejszych dla mnie momentach tego sezonu. W chwilach, gdy wydawało mi się, że wszystko już stracone. Za powtarzanie mi, jakim zawodnikiem powinienem być. Za motywowanie mnie. Za służenie mi dobrym słowem. Za podarowanie mi cudownej kartki, która towarzyszyła mi przez całe Mistrzostwa: <i>"Jeśli uczynimy wszystko, co w naszej mocy, Bóg uczyni resztę"</i>. Uczynił. Dziękuję!<br />
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<b>Dominikowi Chudzikowi</b> - za wielką wiarę w moje możliwości, chwilami wręcz przesadną, która jednak bardzo pomagała w trudnych chwilach. Za to, że staliśmy się świetnymi kumplami, których rajcuje jedno i to samo - BnO. Za to, że zawsze możemy pogadać o tym, co nas gryzie, co nam się podobało, co nas zawiodło. Zrobię wszystko, co w mojej mocy, byś powalczył na przyszłorocznym JWOCu!<br />
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<b>Alicji Ewiak</b> - za odwiedzanie nas podczas JWOC 2011 i swobodne rozmowy, które pomagały zapomnieć na chwilę o wszystkich stresach związanych ze startami. Za to, że chyba coraz lepiej się dogadujemy. I niech tak już pozostanie!<br />
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<b>Agacie Stankiewicz</b> - za wszystkie chwile wspólnych radości i smutków. Za to, że zawsze mogę z Tobą o wszystkim pogadać, wyżalić się, poradzić... Za to Twoje niezwykle radosne usposobienie, które powinno wywoływać uśmiech na ustach każdego!<br />
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<b>Karolinie Hanuszkiewicz</b> - za uśmiech, śmiech i radosną minkę. Za to, że umiałaś pocieszyć i zrozumieć nawet wtedy, gdy inni nie rozumieli. A mnie przecież czasem niełatwo zrozumieć!<br />
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<b>Witkowi Jasińskiemu</b> - za to, że jesteś takim moim młodszym bratem. Za jedne z najszczerszych gratulacji, które otrzymałem. Czuję i wierzę, że już za rok to ja będę się przed Tobą kłaniał!<br />
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Nie sposób wymienić wszystkich, dlatego już po raz n-ty pragnę podziękować wszystkich <b>kibicom</b>, którzy byli obecni na Mistrzostwach i zdzierali gardła, abyśmy zyskali te kilka sekund i zajęli jak najwyższe pozycje. Naprawdę dzięki Wam mogliśmy odczuć, że nie jesteśmy sami. Byliśmy uskrzydleni tymi wszystkimi pozytywnymi emocjami, oklaskami, uśmiechami. Tak bardzo się cieszę, że udało mi się za to odwdzięczyć w najlepszy z możliwych sposobów! Bo naprawdę bardzo na to zasługiwaliście!<br />
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Nie zapominam również o tych, którzy śledzili nasze zmagania z odległych zakątków kraju i emocjonowali się podobnie, jak ci obecni na miejscu. Dziękuję za wszystkie wiadomości z gratulacjami i jakże miłymi słowami. To Wy sprawiliście, że ten dzień był dla mnie tak wyjątkowy!<br />
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Na zakończenie chciałbym zawiesić choćby taki wirtualny medal na szyi wszystkich wspomnianych wcześniej osób. Bez Was mojego sukcesu by nie było. Tak bardzo DZIĘKUJĘ!Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com1tag:blogger.com,1999:blog-3631004208521660351.post-27997064265780641522011-05-29T21:29:00.001+02:002011-05-29T21:31:05.458+02:00How to screw up a sprint distance?I had known this <strong>gate</strong> perfectly before the competition - thanks to JWOC 2011 trainings. I had even talked with Olej several times, whether the map would be corrected or the gate would be closed during the competition.<br />
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None of them. (You silly boy, it's Poland...)<br />
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During the race it was very hard to see on the map, if this gate was crossable. What's more, the 10th control was situated just some 3m behind it and I was sure (judging from the map) it was placed exactly in this passage. I was wrong. I should have checked control descriptions first, but it doesn't really matter.<br />
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After the race I decided to go to the judges and admit my disqualification. I don't want to win like this. It's no fun at all. I only regret losing important points for my club. I am really sorry.<br />
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You say <em>I should have been disqualified</em>.<br />
<em>Of course, you are right. I ran through a forbidden area</em> - I reply. And add - <em>why was the map wrong in this area?</em><br />
You say <em>the map was right, the gate should have been closed and not crossable.</em><br />
I answer - <em>Why was the gate actually opened in the terrain? Judging from the map it should have been closed...</em><br />
<u>And what do you say right now?</u><br />
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That's how a wonderful sprint in a really demanding terrain was screwed up.Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com0tag:blogger.com,1999:blog-3631004208521660351.post-66606157879532143332011-05-18T23:09:00.001+02:002011-05-18T23:10:24.689+02:00One second mistake is still not good enough!Last weekend I took part in JWOC 2011 <strong>qualification races</strong> in Rumia.<br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhmsG4tNjnV18qg6Hpx1k3xZipvUODmyUhMNsBR531XWqlmUvWCpOEw5X0ygkDM_zI-kuSGrbm-QPdqLNqCDz61m_Ix4AdceoY5CoBcVeCxi76jyAdIzhksueTJg22vcwjLG3DSPynfY/s1600/110514+-+eliminacje+JWOC+%2528middle%2529%252C+Rumia.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="182px" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhmsG4tNjnV18qg6Hpx1k3xZipvUODmyUhMNsBR531XWqlmUvWCpOEw5X0ygkDM_zI-kuSGrbm-QPdqLNqCDz61m_Ix4AdceoY5CoBcVeCxi76jyAdIzhksueTJg22vcwjLG3DSPynfY/s200/110514+-+eliminacje+JWOC+%2528middle%2529%252C+Rumia.jpg" width="200px" /></a>On Saturday a very fast <u>middle</u> distance race waited for us. We had all expected the course to include a lot of controls in green areas. How wrong we had been! The course was really fast and the forest offered great visibility and runnability. Just after the race I was very satisfied and thought that the maximum time loss to the winner could equal 1 minute. However, Olej's shape was just unbelievable and I lost as much as 1:28! Having analysed the whole race deeply, I realized it was not such a brilliant performance (1'07 of mistake), but a really good one.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikqp5ZlN3cgBdyOOx5bBmDB42tP2UPUOYtUaDmIC7emqFpAmc3pudNQWoE6a4OxvnkqSkBq_o7mzDqF2OTzRQsy8YZXqYnTOvTjcFyz7kJELnqdx9pwFcGyLFfKYSMJVGBulOtC9FobkE/s1600/110515+-+eliminacje+JWOC+%2528klasyk%2529%252C+Rumia.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="153px" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikqp5ZlN3cgBdyOOx5bBmDB42tP2UPUOYtUaDmIC7emqFpAmc3pudNQWoE6a4OxvnkqSkBq_o7mzDqF2OTzRQsy8YZXqYnTOvTjcFyz7kJELnqdx9pwFcGyLFfKYSMJVGBulOtC9FobkE/s200/110515+-+eliminacje+JWOC+%2528klasyk%2529%252C+Rumia.jpg" width="200px" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">On Sunday we ran <u>long</u> distance race on the same map. I had a really good flow throughout the whole course. I understood the terrain perfectly and chose wise route choices (apart from control no. 3, where I lost as much as 40 seconds!). I could have run faster by 2'20 (summing all my mistakes) and the time lost to Olej was 2'40. The lead was out of reach that day, too...</div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><em>Is my shape not good enough?</em></div><em>Is it possible for me to improve so much?</em><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">We'll see.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">All in all, I am very satisfied with my performance at the weekend. My O-technique in this terrain is close to perfect, which is a great prediction for July!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>I can't wait to compete in the coming Polish Club Championships;)Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com1tag:blogger.com,1999:blog-3631004208521660351.post-27604165508594918882011-05-08T17:43:00.001+02:002011-05-08T17:44:14.737+02:005000mTo get the opportunity to qualify for JWOC 2011 I had to run 5000m under 16:30.<br />
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Today - at 11:30 - I started my heat with Olej and Pasza (who was one of our great pacemakers). We followed him during the odd kilometres. The other one was Gadu, who was the leader of the 2nd and 4th km.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiun2L1TpcPvLNC3ekbRpAZsKiLaMjqn-u2dTkzr2r4uc-55RCO9rUVnfub9nDp-xrsprjxzVbulCYX-ARQlY4chiutnnNtLXHFA-gIIJzoSK9GWkuc7xgtArMTGw4XsDhU0uH2bMnIxgo/s1600/DSC_5427.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132px" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiun2L1TpcPvLNC3ekbRpAZsKiLaMjqn-u2dTkzr2r4uc-55RCO9rUVnfub9nDp-xrsprjxzVbulCYX-ARQlY4chiutnnNtLXHFA-gIIJzoSK9GWkuc7xgtArMTGw4XsDhU0uH2bMnIxgo/s200/DSC_5427.JPG" width="200px" /></a></div>My km splits were: 3:18, 3:15, 3:21, 3:12, 3:04 (the last 400m in 1:07). Altogether they made quite a nice time of <strong>16:10</strong> (exactly 3:14/km). My heart rate - 181/187.<br />
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After my race I also helped Witek during his last kilometer and he managed to beat <em>Jan Limit's</em> time by 14 seconds:)<br />
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I am very satisfied with the whole morning spent on the track!Podziohttp://www.blogger.com/profile/07507819150425364858noreply@blogger.com6