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Training Log Archive: vosvos

In the 30 days ending Jun 30, 2007:

	activity	#	time	miles		km		+m
	Running	17	18:25:00	97.67		157.19
	Orienteering	10	10:45:21	39.17		63.03		570	83 /	113c	73%
	Cycling	5	7:13:14	97.25	(4:27)	156.51	(2:46)
	Strength&Stretch	2	1:30:00
	Stretch	2	10:00
	Total	21	38:03:35	234.09		376.73		570	83 /	113c	73%
averages - sleep:7.9 rhr:48 weight:66.5kg

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Saturday Jun 30, 2007 #

Note

Tired after 4 hours of working with a chain saw (forest cleaning).

Friday Jun 29, 2007 #

Running 47:00 [3] 9.4 km (5:00 / km)
rhr:48 shoes: Asics (Gel-Mojave)

Thursday Jun 28, 2007 #

Note
rhr:54 slept:9.0 weight:66kg (rest day)

Wednesday Jun 27, 2007 #

Running 1:06:00 [4] 14.2 km (4:39 / km)
rhr:47 shoes: Asics (Gel-Mojave)

10' warm up, then 3*12' with 5' recovery jog, 10' warm down. Pace: (3:44, 4:00, 4:00).

Running (soccer) 1:20:00 [3]
shoes: Puma

International match. Joint Team of Lebanese men and Lithuanian women won over Lithuanian men team.

C • What a shame! :) 8

Tuesday Jun 26, 2007 #

Running 40:00 [2] 7.7 km (5:12 / km)
shoes: Asics (Gel-Mojave)

Monday Jun 25, 2007 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics (Gel-Mojave)

Orienteering intervals 50:00 [4] ***
rhr:48 slept:7.5 shoes: Asics (Gel-Mojave)

Antaviliai - Shilas. O-pursuit with Valdas and Tomas. Running the same leg with 15" delay.

Sunday Jun 24, 2007 #

Running warm up/down (walk/jog) 20:00 [1] 2.6 km (7:42 / km)
rhr:47 slept:7.5 shoes: Asics (Gel-Mojave)

Home - Karoliniskės. It was really hard to start moving today...

Running long 2:10:00 [3] 24.8 km (5:15 / km)
shoes: Asics (Gel-Mojave)

Started running with Gedas from Karoliniskes. Gedas slowed down from Bieliūnai and i started pushing harder and ran alone. Ran to Karveliskės ant then turned back to Vilnius. Met Gedas at Platiniskės (he was running a shorter loop) and ran away from him once again.
My route.

C • lengvai.. 3

C • zuriu begt pradejote is mano k... 4

Saturday Jun 23, 2007 #

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
rhr:45 slept:9.0 shoes: Asics (Gel-Mojave)

Orienteering race 20:39 [5] *** 3.4 km (6:04 / km)
spiked:14/15c shoes: Asics (Gel-Mojave)

Vingio parkas. Olympic day sprint. Mistakes ~40".
My route.

Running 11:00 [3] 1.99 km (5:32 / km)
shoes: Asics (Gel-Mojave)

Olympic mile run. Beer x2 for recovery while watching 10km run.

H21 - Splits

Friday Jun 22, 2007 #

Note
slept:8.5 (rest day)

Thursday Jun 21, 2007 #

Note
rhr:54 slept:8.0

Will take it easy today...

Cycling 1:10:16 [3] 32.09 km (2:11 / km)
shoes: Merida Matts TFS 100

Home - Baniskės - home. Beer x3 for recovery....

C • is kaskienuoto logo: 2

Orienteering 50:08 [3] *** 7.9 km (6:21 / km)
spiked:20/24c shoes: Asics (Gel-Mojave)

Baniskes. Started very easy and pushed a bit at the end. Mistakes ~2'.
My route.

H21A - Splits

Wednesday Jun 20, 2007 #

Running 50:00 [3] 9.6 km (5:12 / km)
shoes: Puma

Running (soccer) 1:20:00 [3]
shoes: Puma

Tuesday Jun 19, 2007 #

Running 48:00 [4] 9.5 km (5:03 / km)
shoes: Asics (Gel-Mojave)

10' warm up, then 6*3' with 2' recovery jog, 10' warm down. Feel some ankle pain after cycling (both legs).

Cycling 44:24 [3] 15.88 km (2:48 / km)
shoes: Merida Matts TFS 100

Home - Grioviai - home.

Orienteering 1:07:03 [3] 6.5 km (10:19 / km)
shoes: Asics (Gel-Mojave)

Grioviai. It was raining and running in this terrain without spikes was complicated. Mistakes ~7:30.
My route.

Monday Jun 18, 2007 #

Note
(rest day)

Planning to run all day:)

Sunday Jun 17, 2007 #

Cycling 40:00 [3] 14.0 km (2:51 / km)
shoes: Merida Matts TFS 100

Home - Aukštagiris.

Cycling race (MTB) 1:49:30 [5] 41.13 km (2:40 / km)
slept:6.0 shoes: Merida Matts TFS 100

Vilnius MTB marathon, Aukstagiris. Regardless of yesterday party during the race i felt quite strong. Everything went too good: race was going to the end i felt good and was overtaking my opponents:) - and then the tire has punctured (~7km before finish). It took me ~8' to change spare tube. So my official time is ~1:57 (33rd place).

Cycling 43:42 [2] 13.43 km (3:15 / km)
shoes: Merida Matts TFS 100

Aukštagiris - home.

Saturday Jun 16, 2007 #

Note

Friends wedding party. Can't call it a rest day, because of lack of sleep and Vodka consumption.

Friday Jun 15, 2007 #

Note
rhr:51 slept:9.0 (rest day)

Thursday Jun 14, 2007 #

Running (morning jog) 25:00 [1] 3.5 km (7:09 / km)
rhr:46 slept:8.0 shoes: Puma

My back and right knee hurts.

Stretch 5:00 [2]

Cycling 1:14:44 [3] 24.7 km (3:02 / km)
shoes: Merida Matts TFS 100

Home - Pagubė - Kryžiokai.

Orienteering 1:13:32 [3] 6.2 km (11:52 / km)
spiked:15/22c shoes: Asics (Gel-Mojave)

Pagubė. Tried to run very slowly, however sweat was running down my body in rivers. Orienteering was also poor.
My route.

H21A - Splits

Wednesday Jun 13, 2007 #

Running (easy) 57:00 [2] 10.0 km (5:42 / km)
max:159 rhr:48 slept:6.5 shoes: Asics (Gel-Mojave)

Running (soccer) 1:30:00 [3]
shoes: Asics (Gel-Mojave)

Soccer in the rain. No girls were playing this time and the game was a bit more aggressive. I strained my back once again. Felt tired during the game. Finally i fell off the bike while driving back home (sudden turn on the slippery asphalt road). Changing MTB and road bikes is dangerous. Bruises on the right leg and arm. It looks like nothing is broken. Lucky me.

Tuesday Jun 12, 2007 #

Running 1:01:00 [4] 12.5 km (4:53 / km)
rhr:45 slept:7.5 weight:67kg shoes: Asics (Gel-Mojave)

10' warm up, then 12' fast, 5' jog, then 3*6' fast, 3' jog recovery between reps, 10' warm down.

Monday Jun 11, 2007 #

Running 41:00 [3] 8.0 km (5:08 / km)
shoes: Asics (Gel-Mojave)

Stretch 5:00 [3]

Sunday Jun 10, 2007 #

Orienteering race 1:26:38 [4] 7.86 km (11:01 / km) +170m 9:57 / km
shoes: Asics (Gel-Mojave)

LTU champ relay. Bad start: mistakes on the first three control points. And finally terrible mistake on 14th control point (lost ~17min). I was controlling situation until i almost reached this point, but then something has happened and i lost confidence and concentration and could not relocate anymore. Total mistakes ~30min.
My route.

My performance in LTU champs was really poor this year. But i am planning to train more and be competitive next year:)

Saturday Jun 9, 2007 #

Orienteering race 2:28:53 [4] 15.57 km (9:34 / km) +400m 8:28 / km
shoes: Asics (Gel-Mojave)

LTU champ (long). Mistakes ~20min. Huge mistake on 16th CP (10min).
My route.

Friday Jun 8, 2007 #

Note
(rest day)

Today is my friends "bachelor party". Not the best kind of party before LTU champ long;)

Thursday Jun 7, 2007 #

Running 29:00 [2] 5.5 km (5:16 / km)
shoes: Asics (Gel-Mojave)

Strength&Stretch 40:00 [3]

Cycling 50:38 [3] 15.28 km (3:19 / km)
shoes: Merida Matts TFS 100

Home - Gudeliai - home.

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Asics (Gel-Mojave)

Orienteering 1:09:14 [3] *** 6.7 km (10:20 / km)
spiked:19/20c shoes: Asics (Gel-Mojave)

Gudeliai. There was one obvious route (11-12KP), but i decided that it's not MTBO and ran threw forest. Had to cross motocross course, was a bit disturbed by it and ran out of map for a few minutes. Almost no mistakes - only bad route choices. It's becoming not so interesting to run the same maps with the same controlpoints.
My route.

C • jo... tie patys KP azarto neke... 1

H21A - Splits

Wednesday Jun 6, 2007 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics (Gel-Mojave)

Running intervals (8x800m) 40:00 [4] 6.4 km (6:15 / km)
max:189 shoes: Asics (Gel-Mojave)

Adapting to hot weather +30°C. 8x800m with ~2min recovery (heart rate drops to 115-125bpm). Time: ~2:50-2:55.

Tuesday Jun 5, 2007 #

Strength&Stretch 50:00 [3]

My back still hurts a bit, but it's getting better.

Running 1:10:00 [3] 13.5 km (5:11 / km)
shoes: Asics (Gel-Mojave)

Three loops in VP with Gedas.

Monday Jun 4, 2007 #

Note
slept:8.5 (rest day)

Sunday Jun 3, 2007 #

Running warm up/down 5:00 [2]
shoes: Asics (Gel-Mojave)

Orienteering race 37:51 [3] **** 4.6 km (8:14 / km)
spiked:15/18c shoes: Asics (Gel-Mojave)

Palšinis. LTU championship H21B final. No big mistakes - total ~2'40". "Медлено но уверено". Positive experience.

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics (Gel-Mojave)

Warm down with Valdas and Vytas.
My route.

B final - Splits

Saturday Jun 2, 2007 #

Running warm up/down 7:00 [2]
shoes: Asics (Gel-Mojave)

My back feels better today. The best treatment was - Hot Capsicum Patch.

Orienteering race 41:23 [3] **** 4.3 km (9:37 / km)
14c shoes: Asics (Gel-Mojave)

Petroškų miškas. LTU championship middle qualification. Mistakes ~7min.
My route.

Friday Jun 1, 2007 #

Note
(rest day)

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