Sunday Sep 30 |
 | Running+Orienteering 1:09:04 [4]***** 12 km (5:45 / km) +240m 5:14 / km | |
| ahr:155 max:189 spiked:17/19c shoes: Tiger Old |
| Alytus. Vidzgiris. Warmup 30' - o-course 6.6km/19ctrls 39:04/avg 178 - no cooldown. 75" mistakes. |
Saturday Sep 29 |
| Running (Hills) 2:04:00 [3]17 km (7:18 / km) +810m 5:53 / km | |
| shoes: Asics Nimbus (Old) |
| Home-Romainiai-Home. Lazy-hilly training with Audrius and Ramunchikas. |
Friday Sep 28 |
| Note | |
| (rest day) |
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Thursday Sep 27 |
| Orienteering 28:53 [4]**** 5.1 km (5:40 / km) +50m 5:24 / km | |
| spiked:14/17c shoes: Asics Nimbus (Old) |
| Lampedziai. No warmup - o-course 5.1km/17ctrls - no cooldown. <2mins mistakes. |
Wednesday Sep 26 |
| Note | |
| (rest day) |
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Tuesday Sep 25 |
| Running 1:39:45 [1]17.5 km (5:42 / km) | |
| shoes: Asics Nimbus (Old) |
| J-A-Panemune-A-J. Easy-lazy-semi-long run with Medeina's masters. Legs are not fresh. |
Monday Sep 24 |
| Note | |
| (rest day) |
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Sunday Sep 23 |
| Note | |
| (rest day) |
| |
Saturday Sep 22 |
| Orienteering race 2:40:40 [5]***** 22.5 km (7:08 / km) +800m 6:04 / km | |
| ahr:178 max:188 spiked:33/38c shoes: VJ Twister |
| Stripeikiai. LTU ultra long. No warmup - o-course 22.5km/38 controls - no cooldown. Interesting and chalanging course with little bit too much mistakes, total ~6-7mins. Last 30mins was totally exhaust and dreamed about food and beverage. |
Friday Sep 21 |
| Note | |
| (rest day) |
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Thursday Sep 20 |
| Orienteering 40:53 [3]**** 6.2 km (6:36 / km) +55m 6:19 / km | |
| ahr:163 max:176 spiked:12/16c shoes: Asics Nimbus (Old) |
| Kleboniskis. Orientyras. No warmup - o-course 6.2k/16ctrls on marathon pace - no cooldown. Little bit too much mistakes for that forest, total about 4min. Two controls were in wrong places :( |
Wednesday Sep 19 |
| Running (fartlek) 1:15:33 [3]14 km (5:24 / km) +165m 5:06 / km | |
| ahr:144 max:187 shoes: Asics Nimbus (Old) |
| J-A-J. Last good training before LTU Ultra Long with Ramunchikas, Simas and Rasyte. Warmup 29' - 2x(4:00 on ultra long tempo with 6:30 recovery run) - 5x(1:30 interval with 0:30 recovery run) - cooldown 16'. |
Tuesday Sep 18 |
| Running 1:30:20 [2]17 km (5:19 / km) +130m 5:07 / km | |
| ahr:145 max:165 shoes: Asics Nimbus (Old) |
| J-A-KTU-Panemune-KTU-A-J. Easy long run with Medeina's Masters. Not good feeling at all. |
Monday Sep 17 |
| Note | |
| (rest day) |
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Sunday Sep 16 |
| Running+Orienteering 1:20:40 [4]***** 9.4 km (8:35 / km) +400m 7:05 / km | |
| ahr:164 max:183 spiked:6/14c shoes: Nike Winter ACG |
| Skersabaliai. 'Zalgiris' cup or smtg. Warmup 16' - o-course 6.4km/14ctrls 64'30" - no cooldown. First three controls were with small mistakes, total 60-80 sec, but later evething turned to nightmare with no understanding anything in this course... made ~10' mistakes with low speed at the second part of the course. Pure performance but quit good hill training:)) |
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|
H21 - Splits |
Saturday Sep 15 |
| Running 2:02:37 [3]21 km (5:50 / km) +525m 5:11 / km | |
| shoes: Asics Nimbus (Old) |
| Kacergine. Loop'06 (>69') + 2x5km (27'43"; 25'39"). Good long training with Ramunchikas and Simas. |
Friday Sep 14 |
| Running 30:21 [1]4.5 km (6:45 / km) | |
| ahr:125 max:150 shoes: Asics Nimbus (Old) |
| Warmup 17' and cooldown 13' for... |
| Running race 23:41 [5]6.35 km (3:44 / km) +35m 3:38 / km vdot: 54.9 | |
| ahr:184 max:188 shoes: Asics Nimbus (Old) |
| Lithuanian Armed Forces Cross Country Championship. Panemune 6.35km. 1. Simas 21:21; 2. Ciapas 21:41; 3. Sulcas 22:06 xx. Ramuncikas 23:32; yy. Me 23:41; zz. Moteriske 25:18; Maniakas 28:58. 2nd place between teams. Little bit slower at the beginning but quite tough at the end. |
Thursday Sep 13 |
| Note | |
| (rest day) |
| Programmers daaay!!! CONGRATULATIONS!!! |
Wednesday Sep 12 |
| Running (Kacergine Loop'06) 1:05:23 [3]11 km (5:57 / km) +275m 5:17 / km | |
| ahr:155 max:178 shoes: Asics Nimbus (Old) |
| Kacergine. Loop'06 with Simas, Ramunchikas, Vilius and Rasyte at middle tempo. Good training despite not very well feeling and some soreness in back. |
Tuesday Sep 11 |
| Running 1:04:26 [2]10 km (6:27 / km) +120m 6:05 / km | |
| shoes: Asics Nimbus (Old) |
| J-A-J. Easy jog with 6x(50-60)" intervals with 60" recovery. After 6th interval felt some strange cramps in my back. Legs were not sorring too much but after 35' I felt tired. |
Monday Sep 10 |
| Running 36:29 [1]6 km (6:05 / km) +60m 5:47 / km | |
| ahr:140 max:176 shoes: Asics Nimbus (Old) |
| J-A-J. Very easy running with sore legs with 3x(50-60") intervals on competition speed. |
Sunday Sep 9 |
| Running 38:02 [1]6 km (6:20 / km) +65m 6:01 / km | |
| ahr:133 max:153 shoes: Asics Nimbus (Old) |
| Easy-recovery run with Simas near home. It's strange to run on post-marathon day but I felt quite good. |
Saturday Sep 8 |
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| Event: Vilnius marathon
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| Running race 3:03:21 [4]42.2 km (4:21 / km) vdot: 52.4 | |
| ahr:164 max:191 shoes: Asics Nimbus (Old) |
| Vilnius marathon. No warmup - 42.195m course - no cooldown. First half 1.32:19 and second half 1.31:02. It was much easier that I've expected and with better result. Ran with Edvardas and Audrius most of the course.In the last km I saw few dudes 200-300m ahead and decided to fight for better placement. So last km was 3'33" (about 15m descent) and the others km was 4'10"-4'35". Very good training. |
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| C • oba! 3 |
Friday Sep 7 |
| Note | |
| (rest day) |
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| C • gogo marathon :) 4 |
Thursday Sep 6 |
| Orienteering 22:10 [3]***** 4 km (5:32 / km) | |
| spiked:15/18c shoes: Asics Nimbus (Old) |
| Romainiai. No warmup - O-course 4.0km/18ctrls - no cooldown. Ran on marathon pace and did ~60sec mistakes - too much for forest being 300m from my home. |
Wednesday Sep 5 |
| Running 1:18:02 [2]14 km (5:34 / km) +180m 5:14 / km | |
| shoes: Asics Nimbus (Old) |
| J-A-J. It should be a rest day... but Ramunchikas called me and we decided to do something like training. Easy run with two 75-80% intervalls ~3'30". First one: 174avg/184max (hilly part) and second one: 167avg/170max (flat part). Also tested my new Asics socks. Andrius would say: They are goooot... |
Tuesday Sep 4 |
| Running 1:37:04 [2]17.7 km (5:29 / km) +210m 5:11 / km | |
| ahr:145 max:177 shoes: Asics Nimbus (Old) |
| J-Panemune-Job. Lazy run with Medeina's Masters. |
Monday Sep 3 |
| Note | |
| (rest day) |
| Easy week before tough weekend. |
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| C • rambling 2 |
Sunday Sep 2 |
| Morning jog 11:27 [1]2 km (5:44 / km) | |
| shoes: Asics Nimbus (Old) |
| Druskininkai. Morning jog to bakery for fresh coffee-cakes. Met Grafaz, Tomas and Edvardas eating coffee-cakes allready:)) Legs were wooden. |
| Running+Orienteering 1:14:25 [4]***** 14 km (5:19 / km) | |
| spiked:19/23c shoes: Nike Winter ACG |
| Druskininkai. Klubu Taure (Clubs Cup). Warmup 22'40" - o-course 7.6km/23ctrls/38'05" - cooldown with Ramunchikas and Mantelis 13'40". I was late to my start for 30sec and did few mistakes in the beggining... Was angry on myself for that but last part of course was almost OK with good speed. Our club showed very good result and was 3rd. Total mistakes ~2-2.5min. Course heart rate: 185avg/203max. |
Saturday Sep 1 |
| Running+Orienteering 56:51 [4]***** 10 km (5:41 / km) | |
| spiked:16/16c shoes: Nike Winter ACG |
| Druskininkai. Sprint qual. Warmup 22'10" - o-course 3.7km/16ctrls/18'21" - cooldown with Skyrma and Ramunchikas 16'20". Mistakeless run with just 4-5 bad route-choises (~40sec total). 10th place in my heat. Legs were little bit heavy. |
| Running+Orienteering 47:00 [4]***** 8 km (5:52 / km) | |
| spiked:13/18c shoes: Asics Nimbus (Old) |
| Druskininkai. Sprint Final. Warmup 13'20" - o-course 3.8km/18ctrls/19'35" - cooldown with Ramunchikas 13'45". I felt better this time but did few mistakes (~70sec total). 25th place. I was doing my best but I was just too slow to compete with strong runners. Race's heart rate: 185avg/191max. |