Wednesday Oct 31 |
 | Note | |
| (rest day) |
| don't feel good.. |
Tuesday Oct 30 |
| Note | |
| (rest day) |
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Monday Oct 29 |
| Strenth/stretch warm up/down 15:00 [2] | |
| slept:7.0 |
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| Strenth/stretch 2:00 [5] | |
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| 73 push-ups |
| Strenth/stretch 2:00 [5] | |
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| 80 sit-ups |
| Running warm up/down 10:00 [3]2 km (5:00 / km) | |
| shoes: Nike Air Pegasus |
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| Running race 9:48 [5]3 km (3:16 / km) vdot: 60.2 | |
| shoes: Nike Air Pegasus |
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| Swimming 15:00 [3] | |
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Sunday Oct 28 |
| Swimming 15:00 [3] | |
| (rest day) |
| 2100 |
Saturday Oct 27 |
| Note | |
| slept:7.0 (rest day) |
| hmm |
Friday Oct 26 |
| Running 28:22 [3]5.5 km (5:09 / km) | |
| slept:7.0 weight:76.7kg (rest day) shoes: Nike Air Pegasus |
| got lazy.. |
| Strenth/stretch 12:00 [2] | |
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| not so good after yesterday |
Thursday Oct 25 |
| Strenth/stretch 20:00 [3] | |
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| 10' of cycling and few exercises on upper body. |
| Swimming 20:00 [3] | |
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| unfortunately no chance to take part in night O 2nd tour. |
Wednesday Oct 24 |
| Running 31:38 [3]6 km (5:16 / km) | |
| slept:7.0 weight:76kg shoes: Nike Air Pegasus |
| to VP and back |
| Running tempo 15:20 [5]4.4 km (3:29 / km) | |
| shoes: Nike Air Pegasus |
| vzliotke up and back in VP |
| Strenth/stretch 10:00 [3] | |
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Tuesday Oct 23 |
| Swimming 25:00 [2] | |
| slept:7.0 (rest day) |
| lazy swim after dinner |
Monday Oct 22 |
| Running (night) 39:27 [3]8 km (4:56 / km) | |
| slept:7.0 weight:76.7kg shoes: Nike Air Pegasus |
| need some extra work on headlamp |
| Strenth/stretch 12:00 [3] | |
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Sunday Oct 21 |
| Morning run 27:45 [3]5.5 km (5:03 / km) | |
| slept:8.0 weight:75kg (rest day) shoes: Nike Air Pegasus |
| tried to run slow (because didn't feel good at all) but pace is automatically high after this week. |
| Strenth/stretch 12:00 [3] | |
| |
| some more push-ups and sit-ups. will have another PT test in a week or two. |
Saturday Oct 20 |
| Running warm up/down 20:00 [3]4 km (5:00 / km) | |
| slept:8.0 shoes: VJ Tw |
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| Strenth/stretch 5:00 [2] | |
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| Orienteering race (night) 51:49 [5]*** 7 km (7:24 / km) | |
| spiked:23/27c shoes: VJ Tw |
| LTU night O champs.
very easy course, would call it night sprint :) still did ~3-4' of mistakes. most of mistakes in last third, when I felt i was doing not bad and automatically put some pressure on myself..
was only small step (2') from 6th place on the podium which would be something very special in my O career.. :D
route |
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| C • Tai kur tavo splitai AP? 2 |
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V21,V20 - Splits |
Friday Oct 19 |
| Running 28:00 [3]5.5 km (5:05 / km) | |
| slept:7.0 weight:76.6kg (rest day) shoes: VJ Tw |
| 21.00 unusually late evening run with a head lamp |
| Strenth/stretch 10:00 [3] | |
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Thursday Oct 18 |
| Swimming 21:00 [3] | |
| slept:7.0 (rest day) |
| half of muscles are wooden.. |
Wednesday Oct 17 |
| Strenth/stretch warm up/down 10:00 [2] | |
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| Strenth/stretch (Push-ups) 2:00 [5] | |
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| 63
:-/ very disappointing result.. |
| Strenth/stretch (sit-ups) 2:00 [5] | |
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| 73
also nothing good... |
| Running warm up/down 15:00 [3]3 km (5:00 / km) | |
| shoes: Nike Air Pegasus |
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| Running race 9:45 [5]3 km (3:15 / km) vdot: 60.6 | |
| shoes: Nike Air Pegasus |
| more or less.. |
| Orienteering race (night) 1:01:35 [4]**** 8 km (7:42 / km) | |
| 14c weight:75.6kg shoes: VJ Tw |
| nice training course, it would be difficult even in a day light...
many mistakes.. feel tired..
thanx to Valdas, Rasa & Kristina.
route |
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MV21 - Splits |
Tuesday Oct 16 |
| Morning run 30:00 [2]5.5 km (5:27 / km) | |
| slept:7.0 weight:76.7kg (rest day) shoes: VJ Tw |
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| Strenth/stretch 8:00 [2] | |
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Monday Oct 15 |
| Swimming 20:00 [3] | |
| slept:8.0 (rest day) |
| good end of a day. |
Sunday Oct 14 |
| Running warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| shoes: Jalas Black FLX |
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| Strenth/stretch 5:00 [2] | |
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| Orienteering race 42:50 [4]**** 5.8 km (7:23 / km) | |
| spiked:14/18c slept:8.0 shoes: Jalas Black FLX |
| felt sleepy heavy and overall not good.. ran slow and with even more mistakes than yesterday.. |
| Swimming 15:00 [3] | |
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| after a long brake. hope it will help me to recover.. double sauna.. |
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H21E - Splits |
Saturday Oct 13 |
| Note | |
| slept:9.0 weight:77kg |
| easy week, we'll see how it goes this weekend.. |
| Running warm up/down 12:00 [3]2 km (6:00 / km) | |
| shoes: Jalas Black FLX |
| short and intensive, lack of time.. |
| Orienteering race 1:16:27 [4]**** 12.4 km (6:10 / km) | |
| spiked:19/23c shoes: Jalas Black FLX |
| ran like old man, ~4-5' of mistakes.. 20th place - not really bad. |
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|
H21E - Splits |
Friday Oct 12 |
| Running 30:00 [2]5.5 km (5:27 / km) | |
| slept:6.0 weight:77kg shoes: Nike Air Pegasus |
| feel totally bad... |
| Strenth/stretch 10:00 [2] | |
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Thursday Oct 11 |
| Orienteering race 18:45 [5]** 3 km (6:15 / km) | |
| spiked:18/20c slept:7.0 shoes: Nike Air Pegasus |
| VLN O thursday - last tour.nice race on 5000 scale map. it looks like was first today and in the whole season.. participated in all races.
something was mentioned about night O in VLN . have to use my new lamp :D |
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| C • maladiec 2 |
| Running warm up/down 10:00 [3]2 km (5:00 / km) | |
| shoes: Nike Air Pegasus |
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| Strenth/stretch 5:00 [1] | |
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Wednesday Oct 10 |
| Running 30:00 [3]5.5 km (5:27 / km) | |
| slept:7.0 shoes: Nike Air Pegasus |
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| Strenth/stretch 10:00 [3] | |
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Tuesday Oct 9 |
| Morning run 30:00 [3]5.5 km (5:27 / km) | |
| slept:7.0 weight:77kg shoes: Nike Air Pegasus |
| with a lamp. amount of light helps to wake up :D |
| Strenth/stretch 10:00 [2] | |
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Monday Oct 8 |
| Note | |
| slept:7.0 (rest day) |
| couldn't find time.. |
Sunday Oct 7 |
| Morning run 27:20 [3]5.5 km (4:58 / km) | |
| slept:8.0 weight:75kg (rest day) shoes: Nike Air Pegasus |
| feel tired from early morning :) ran quickly, because of the rain,, |
| Strenth/stretch 10:00 [2] | |
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Saturday Oct 6 |
| Running 39:00 [3]8 km (4:52 / km) | |
| slept:8.0 weight:76.3kg |
| 8.30 AM |
| Strenth/stretch 10:00 [2] | |
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| Running warm up/down 10:00 [3]2 km (5:00 / km) | |
| shoes: Jalas Black FLX |
| first test of a lamp.. everything looks fine. |
| Orienteering race (night) 51:00 [5]**** 4.7 km (10:51 / km) | |
| spiked:6/12c shoes: Jalas Black FLX |
| 21.45 night O event. mass start. no sequence for picking CP.
started quickly, everybody was still standing and planning. changed my mind running into 31 and ran to 32nd :) miscounted roads ~2' mistake.. and my new lamp shut off! tried to turn it on after few secs and it worked.. overheating I guess. so, had to run full speed from that moment on. and it didn't help for my orienteering at all..
took 31 without problems. big mistake ~5' on 36 - was looking too much to the right..and lamp kept shutting off.
no problems with 43,41 (was running at full speed and lamp shot of couple times :)).~1' on 38-was too low. no problems with 40 and 39. leaving 39 met all the gang going into the CP. as it appeared later, we had the same CPs left and i was ~30" in front at that moment.. took wrong direction and met them after they took a CP. 20" a night means nothing.. took 37 all together and I tried to leave them on the way to 35. bad direction again ~3' mistake and injured eye didn't help at all.. 34 ~1' in CP area and OK with 33. Lost ~2' to all the gang.. ~12' of mistakes.
anyways, nice race.
and lamp didn't shut off at the end, lower battery could be reason. |
| Orienteering 50:00 [2]4 km (12:30 / km) | |
| shoes: Jalas Black FLX |
| after couple sips of cacao and some crazy green 'tooth paste', removed 7 controls together with Edvardas (had to take 6 and caused many problems with the 7th.. :-/). did couple small mistakes even though took controls second time.. felt damn exhausted at the end.. lamp shot off only once.. probably needed some time to start working.. |
Friday Oct 5 |
| Note | |
| slept:7.5 (rest day) |
| deserved some rest :D
hope to have my new HID lamp ready by tomorrows evening..
and opportunity to test it: if somebody is interested in night O this saturday night, let me know.. |
Thursday Oct 4 |
| Orienteering race (day/night) 55:08 [4]**** 6.1 km (9:02 / km) | |
| spiked:16/21c shoes: Jalas Black FLX |
| Vilnius O Thursday. arrived late, was almost dark, took a lamp with me.
used it from the middle of the course.. many good emotions even though it was raining. was ~5' better than Skyrma :D
my route |
| Strenth/stretch 5:00 [2] | |
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| short warm up run before the course and some stretching after. |
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H21A - Splits |
Wednesday Oct 3 |
| Running 47:05 [3]10.5 km (4:29 / km) | |
| slept:7.0 weight:76.5kg shoes: Nike Air Pegasus |
| the same thing again.felt not bad. met few guys running slowly with skiing sticks: they were looking for a snow.. unfortunately heavy rain yesterday melted it all down :D
2 loops: 10.47;10.20 |
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| C • o gal grybu prisiede? 2 |
| Strenth/stretch 10:00 [2] | |
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| felt a bit easier doing exercises as well. |
Tuesday Oct 2 |
| Running 45:55 [3]10.5 km (4:22 / km) | |
| slept:6.0 weight:76.6kg shoes: Nike Air Pegasus |
| ran the same thing as yesterday - 2 koralu loops: 10.40 and second one pushed a bit harder - 9.11
muscles doesn't feel fresh.really heavy rain during 2nd loop.. |
| Strenth/stretch 10:00 [2] | |
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Monday Oct 1 |
| Running 45:36 [3]10.5 km (4:21 / km) | |
| slept:7.0 weight:76.6kg shoes: Nike Air Pegasus |
| morning loop + 2x koralu 8-loop: 10.20; 9.40 second lap was much easier..
it appears beer and junk food during weekend doesn't help for running.. :D |
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| C • keista 1 |
| Strenth/stretch 10:00 [2] | |
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