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Training Log Archive: vosvos

In the 7 days ending Dec 24, 2006:

activity

time

miles

Running

3:33:42

22.8

(9:22)

36.7

(5:49)

Orienteering

2:45:10

8.2

(20:08)

13.2

(12:31)

8 /

16c

50%

Mountaineering

2:00:00

Strength

45:00

Cycling

29:20

5.11

(5:45)

8.22

(3:34)

Total

9:33:12

36.11

58.12

8 /

16c

50%

averages - sleep:8 rhr:47 weight:70.1kg

3:25

0:00

» now

Sunday Dec 24, 2006 #

Running warm up/down 1:06:00 [3] 11.0 km (6:00 / km)
shoes: Asics (Gel-Mojave)

Running from home to night-o course S/F place (Bukčiai) and back home. Had some pain in the right knee on my way back (cold bath applied).

Orienteering (night-o) 1:39:02 [3] *** 7.2 km (13:45 / km)
spiked:8/16c shoes: Asics (Gel-Mojave)

Had a plan to fit in one hour. Then i was running to the finish i thought that my time will be ~1:25, and was a little bit astonished then looked at my chronometer (that was in my pocket). So my time is quite worse than Robertas. But i haven't got DSQ:) (even if it was just training). I was fortunate to accidently find one marker that was displaced by someone (~100m). Now i'm ready for a supper at Christmas Eve:)
my route

Saturday Dec 23, 2006 #

Strength 45:00 [3]
weight:70.1kg

Gym. Sauna after training.

Friday Dec 22, 2006 #

Running 25:00 [2] 4.2 km (5:57 / km)
shoes: Asics (Gel-Mojave)

Don't have time for a planned night-o session, so just short run with a dog.

Thursday Dec 21, 2006 #

Running warm up/down 10:00 [2] 1.7 km (5:53 / km)
ahr:136 max:147 rhr:48 slept:8.0 shoes: Asics (Gel-Mojave)

Running intervals (8x800) 46:00 [4] 7.0 km (6:34 / km)
max:187 shoes: Asics (Gel-Mojave)

Speed: 800m/(3:00-3:20). Running HR: ~175bpm.
Slow walking between intervals until HR drops below 120bpm (2-3min).

Cycling 29:20 [2] 8.22 km (3:34 / km)

Mountaineering 2:00:00 [2]

It seems to me that things that formerly been physically tough now becomes fairly easy. Previous experience leads to more rational usage of equipment.

Wednesday Dec 20, 2006 #

Note
rhr:45 slept:8.0 (rest day)

Haven't found a moment for training (bad excuse) and still feel tiredness in my legs.

C • panasu, kad tu dar neprisitaik... 5

Tuesday Dec 19, 2006 #

Running (road/trail) 53:00 [3] 10.0 km (5:18 / km)
ahr:159 max:176 slept:8.0 shoes: Asics (Gel-Mojave)

Legs were heavy, had some pain in the quads (consequences of yesterdays hilly course).

Monday Dec 18, 2006 #

Running warm up/down 7:01 [2] 1.4 km (5:01 / km)
shoes: Asics (Gel-Mojave)

Orienteering (night) 1:06:08 [3] *** 6.0 km (11:01 / km)
shoes: Asics (Gel-Mojave)

Running my own course (not the way i was placing markers). First run after sickness, but i felt fairly good.
my route
splits

Running warm up/down 6:41 [2] 1.4 km (4:46 / km)
shoes: Asics (Gel-Mojave)

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