Friday Feb 29 |
 | Note | |
| (rest day) |
| |
Thursday Feb 28 |
| Running 1:35:50 [2]17.5 km (5:29 / km) +180m 5:12 / km | |
| ahr:142 max:175 shoes: Asics Nimbus 7 (new one) |
| J-A-J. Easy running with Jemelia and Medeina's Masters. Legs weren't very fresh. |
Wednesday Feb 27 |
| Running 52:25 [3]9.5 km (5:31 / km) +100m 5:14 / km | |
| ahr:147 max:180 shoes: Asics Nimbus 7 (new one) |
| A-J-A. This time I was alone... Warmup 18' - some kind of fartlek (1'-2'-3'-2'-1'-2' on long competition pace with 1.5' recovery run) - cooldown to gym 3' - cooldown after gym 9'. |
| Body Strength 26:35 [1] | |
| ahr:119 max:155 |
| Upper body training. Ribs felt almost OK after >4 weeks:)) |
Tuesday Feb 26 |
| Running 1:15:58 [3]11.5 km (6:36 / km) +250m 5:57 / km | |
| ahr:141 max:175 weight:78.5kg shoes: Asics Nimbus 7 (new one) |
| J-A-J. Training with Jemelia. Warmup 32' - Short drills 10x8-10" uphill with 120-140" recovery run - Cooldown 22'. |
Monday Feb 25 |
| Note | |
| (rest day) |
| |
Sunday Feb 24 |
| Orienteering 2:01:15 [3]***** 14 km (8:40 / km) +250m 7:57 / km | |
| ahr:145 max:175 spiked:22/31c shoes: Nike Winter ACG |
| Ziezmariai. Club's training. Hanging controls for 4.2k/17ctrls course 47' for warmup - 4.1k/14ctrls on middle tempo 36' (wanted to run on competition pace but did too much mistakes in the begining and somehow lost motivation, also legs were not very fresh)- cooldown 37'. Managed to hang one control in wrong place:(((( Hanged it in right place on cooldownd but it was too late. |
Saturday Feb 23 |
| Orienteering 1:34:45 [4]***** 14 km (6:46 / km) +300m 6:07 / km | |
| ahr:154 max:193 spiked:19/26c shoes: Asics Nimbus (Old) |
| Arlaviskes. Interesting training with Skyrma, Jemelia, SImas, Henrikas and Mantas. We have planned 4 seperate 1.3-2.3km with 6-7ctrls courses. Two of them were with forking and the last two were simple orienteering. For warmup we hanged controls on one of these 4 courses. After warmup we ran these courses (competition speed): 3 of them with mass start and the last one interval start, every 10 seconds. For recovery between finish and next start we had 4-5min run-off time (counting from firs finisher) with some pushups.
Warmup (hanging controls and later running on paths) 34'.
- 1st mass start (1.3km/6ctrls) 8'18", 6th place, avg 173
- 2nd mass start (2.2km/7ctrls) 11'26", 4th place, avg 180
- 3rd mass start (2.3km/7ctrls) 12'25", 4th place, avg 179
- handicap (2.0km/6ctrls) 15'00", 3rd place, avg 180
Cooldown on paths 12'30".
Simas, Henrikas and Jemelia were much better then Skyrma, Mantas and me.
1st http://picasaweb.google.lt/Caplikas/TrainingMaps/p...
2nd http://picasaweb.google.lt/Caplikas/TrainingMaps/p...
3rd http://picasaweb.google.lt/Caplikas/TrainingMaps/p...
4th http://picasaweb.google.lt/Caplikas/TrainingMaps/p...
 |
Friday Feb 22 |
| Note | |
| (rest day) |
| |
Thursday Feb 21 |
| Running 1:35:08 [3]17.5 km (5:26 / km) +150m 5:13 / km | |
| ahr:145 max:182 shoes: Asics Nimbus 7 (new one) |
| J-P-J. Training with Jemelia and Medeina's Masters. Varied running from almost walking to moderate speed with one 300-400m uphill run on competition speed (just for fun). Heart rate little bit to high for this kind of training. Will rest tommorow. |
Wednesday Feb 20 |
| Running 47:25 [3]7.5 km (6:19 / km) +50m 6:07 / km | |
| ahr:151 max:183 shoes: Asics Nimbus 7 (new one) |
| J-A-J. Training with big bang: Simas, Jemelia, Henrikas, Mantas and Gedukas. Warmup 16' - stump-jumps 10' - Cooldown to Body Strength gym 10' - Colldown after Body Strength 10'. At last legs were more or less fresh (Looong recovery after Druskininkai Camp). |
| Body Strength 24:43 [1] | |
| ahr:125 max:153 |
| Ribs still painfull so not 100% exercises were done. |
Tuesday Feb 19 |
| Running 1:18:28 [2]14 km (5:36 / km) +150m 5:19 / km | |
| ahr:140 max:171 shoes: Asics Nimbus (Old) |
| J-Panemune-J. Easy running with Jemelia. Later met Simas who's back in Lithuania and talked about his training in Portugal and so on... |
Monday Feb 18 |
| Running 1:28:10 [2]15 km (5:53 / km) +150m 5:36 / km | |
| ahr:137 max:165 shoes: Asics Nimbus (Old) |
| Romainiai. Very easy running with Jemelia. Flat Loop + flat part of big Loop. Somehow legs aren't fresh. |
Sunday Feb 17 |
| Running 2:05:34 [3]20 km (6:17 / km) +580m 5:29 / km | |
| ahr:144 max:176 shoes: Asics Nimbus (Old) |
| Kalvarijos. 2x10k run with Skyrma on his training loop. Very beautiful landscape. The thirst loop on 65' and second one on 59'50". Will be back some day for training with map. |
Saturday Feb 16 |
| Running 1:25:03 [4]16 km (5:19 / km) +150m 5:05 / km | |
| ahr:151 max:189 shoes: Asics Nimbus (Old) |
| Kleboniskis. Tough training with Jemelia and Ramunchikas on roads. Warmup 30' - 2km tempo 7'25" - recovery 4'13" - 3km tempo 12'08" - recovery 4'46" - 2km tempo 7'25" - Cooldown 18'. Somehow pace on 3km loop was very low maybe of some snow... or maybe I'm too slow |
Friday Feb 15 |
| Note | |
| (rest day) |
| |
Thursday Feb 14 |
| Running 1:20:30 [3]15.2 km (5:18 / km) +180m 5:00 / km | |
| ahr:141 max:169 weight:79.1kg shoes: Asics Nimbus (Old) |
| J-P-J. Easy to moderate run with Medeina's Masters. Shorter as usual. |
Wednesday Feb 13 |
| Running 1:02:05 [3]8.5 km (7:18 / km) +80m 6:59 / km | |
| ahr:146 max:163 shoes: Asics Nimbus (Old) |
| Home-Romainiai-Home. Warmup 6' - Flat loop 33'40" - some stump-jumps 8' - cooldown 12'. First half of training was painless but later ribs said about themseves... |
Tuesday Feb 12 |
| Note | |
| (rest day) |
| Ribs are better but still hurts. |
Monday Feb 11 |
| Note | |
| (rest day) |
| Dead man... |
Sunday Feb 10 |
| Orienteering 2:11:03 [4]***** 19.2 km (6:50 / km) +340m 6:16 / km | |
| spiked:21/27c shoes: Nike Winter ACG |
| Noskunai. O-course 19.2km/27ctrls. After some mistake (wrong map scale) it was very long course... Tried to do my best, but after sixth control my ribs started hurt, on some places was not able run... somehow after 15th control felt better again but the last part of course was with wooden legs, aching ribs and almost walking. Did 5-6min mistakes and lost to Pupsikas again. |
Saturday Feb 9 |
| Running+Orienteering 57:48 [3]***** 7.3 km (7:55 / km) +200m 6:58 / km | |
| ahr:166 max:185 spiked:9/16c shoes: Nike Winter ACG |
| Petroskos. Morning training. 6.3k/16ctrls. Warmup 6'40" - o-course - no cool down. First eight controls (~3km) competition speed, later moderate speed. Did few big mistakes total about 8-9mins. Too much still. Lost to Pupsikas. |
| Running+Orienteering 1:04:25 [4]***** 10.3 km (6:15 / km) +180m 5:45 / km | |
| ahr:162 max:186 spiked:12/15c shoes: Nike Winter ACG |
| Petroskos. Afternoon training. Warmup 10'40" o-course 6.3km/15ctrls - cooldown 12'40". Tried to run whole course competiotion speed, but legs where heavy ant stomach was full of food so speed was not as high as I hope. 2-3min mistakes. |
Friday Feb 8 |
| Running+Orienteering 1:11:00 [3]***** 9 km (7:53 / km) +110m 7:26 / km | |
| spiked:2/18c shoes: Asics Nimbus (Old) |
| Druskininkai. Night-o 8.2km/18ctrs. Warmup 2'40" - o-course 68'30" - cooldown 2'30". What the f... just 2controls without mistake!! From first to seventh control (~22mins) was running moderate-higher speed, later very easy. |
Thursday Feb 7 |
| Note | |
| (rest day) |
| |
Wednesday Feb 6 |
| Running 46:20 [3]7 km (6:37 / km) +50m 6:23 / km | |
| ahr:145 max:183 shoes: Asics Trabuco |
| J-A-J. Easy jog 17' + 11' stump-jumps + easy jog to gym hall 9' + easy jog after 9': |
| Body Strength 26:00 [1] | |
| ahr:123 max:152 |
| |
Tuesday Feb 5 |
| Running 1:42:03 [2]17.5 km (5:50 / km) +180m 5:33 / km | |
| ahr:140 max:169 shoes: Asics Trabuco |
| J-P-J. Easy running with Medeina's masters + 0.7xserie of jumpings (some of exercises can't be done because of painfull ribs). |
Monday Feb 4 |
| Note | |
| (rest day) |
| |
Sunday Feb 3 |
| Running+Orienteering 1:18:01 [3]10 km (7:48 / km) +150m 7:15 / km | |
| ahr:148 max:171 spiked:14/18c shoes: Asics Trabuco |
| Grabuciskes. Warmup 15' + o-course 62'. Decided to run strange style: one leg very easy, next leg competition speed, third leg moderate speed with less watching at the map. Map: http://picasaweb.google.lt/Caplikas/TrainingMaps/p... |
Saturday Feb 2 |
| Running 2:13:00 [3]20 km (6:39 / km) +360m 6:06 / km | |
| ahr:146 max:190 shoes: Asics Nimbus (Old) |
| Romainiai. Long training with Ramunchikas Flat Loop + Hilly Loop without last 2 hills. 60' very easy jogging (avg 135) Loop + 57' (avg 159) ascending speed from easy to moderate and tough last uphill + cooldon 15'. |
Friday Feb 1 |
| Note | |
| (rest day) |
| |