Saturday Mar 31 |
 | Running (morning jog) 13:26 [1]1.5 km (8:57 / km) +50m 7:41 / km | |
| ahr:134 max:155 slept:8.5 shoes: Asics Trabuco |
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| Running (Warp up for..) 26:11 [1]4 km (6:33 / km) +30m 6:19 / km | |
| ahr:130 max:153 shoes: Asics Trabuco |
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| Orienteering race (O-competition) 1:07:41 [5]***** 10.95 km (6:11 / km) +190m 5:41 / km | |
| ahr:182 max:188 spiked:19/22c shoes: Tiger Old |
| Veisiejai. Klepociai. First long o-course of this season. Not as much mistakes (~2') as I was prepared for. Good course with many green in the middle part and not so ineteresting last part ofthe course. 1. J.V.Gvildys 67'; 2. D.Stulgys 73'; 3. V.Beliunas 73'; 4. S.Ramoska 73'; 6. Ramuncikas 77' |
| Running (cooldown) 17:28 [1]3 km (5:49 / km) +40m 5:28 / km | |
| ahr:136 max:148 shoes: Asics Trabuco |
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Friday Mar 30 |
| Note | |
| rhr:56 slept:7.0 weight:75.8kg (rest day) |
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Thursday Mar 29 |
| Morning jog 12:47 [1]1.5 km (8:31 / km) +50m 7:18 / km | |
| ahr:125 max:150 rhr:57 slept:7.0 weight:75.8kg shoes: Adidas TR X |
| Easy morning jog |
| Running (easy long) 1:41:31 [2]19 km (5:21 / km) +180m 5:06 / km | |
| shoes: Adidas TR X |
| Sport School-Azuolynas-Panemune-Azuolynas-Sport School. Very easy long run with Medeina's Masters. Somehow I was tired last 15'. Will rest tommorow. |
Wednesday Mar 28 |
| Running (tree-strumps) 1:18:23 [3]12.5 km (6:16 / km) +330m 5:32 / km | |
| ahr:166 max:192 slept:7.0 weight:76.4kg shoes: Adidas TR X |
| WareHouse-Azuolynas-Warehouse. Tought training with Ramuncikas. Long warmup 30' + 11' tree-strumps (avg 170) + 29' hilly loop (avg 182 / max 192 / asc 230) + 8' cooldown. Very high heart rate mybe of high outside temperature? |
Tuesday Mar 27 |
| Note | |
| slept:7.0 weight:77.1kg |
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| Running 51:13 [3]7.5 km (6:50 / km) +200m 6:02 / km | |
| shoes: Adidas TR X |
| Warehouse-Azuolynas-Warehouse. Easy run + 10x20double steps uphill (12-13") + 2 series of jumpings x15 double steps. Not fresh legs at all. Maybe it's too hot for me ~16 degrees... |
Monday Mar 26 |
| Note | |
| slept:7.0 weight:77.1kg (rest day) |
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Sunday Mar 25 |
| Running+Orienteering (Long) 1:59:07 [3]**** 16.4 km (7:16 / km) +400m 6:28 / km | |
| ahr:148 max:150 spiked:24/27c slept:7.0 weight:76.1kg shoes: Adidas TR X |
| Kacergine. Putting controls for club's and club's mates training. Course 9.4km/27ctrl (1h22'47") + 7km(36'20") running with Ramuncikas. Grilled sausages cooked on fire after training :)) |
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| C • tave galima karunuot Istvermes... 2 |
Saturday Mar 24 |
| Running+Orienteering (Long warmup/down + compet) 1:45:14 [4]***** | |
| ahr:159 max:192 spiked:15/19c slept:7.0 weight:76.5kg |
| B.Voke. O-competition. Long warmup (27'23" / avg 137) + middle distance (6.3k / 19c / 44'25" / avg185/ max192) + long warmdown (33'11" / avg 142). Good performance for first start of the season (~90-100" of mistakes). Ineteresting course, good weather, many good old seen friends. Very fine. |
Friday Mar 23 |
| Note | |
| slept:7.0 weight:76.8kg (rest day) |
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Thursday Mar 22 |
| Note | |
| slept:7.0 weight:76.8kg |
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| Running (Long run) 1:36:55 [2]17 km (5:42 / km) +175m 5:25 / km | |
| ahr:146 max:172 |
| Easy long run with Medeina's Masters. Job-Azuolynas-Job. Nothing special. Just running on paths. |
Wednesday Mar 21 |
| Note | |
| slept:6.5 weight:76.9kg |
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| Running 1:05:05 [3]9.0 mi (7:14 / mi) +250m 4:08 / km | |
| shoes: Adidas TR X |
| Job-Azuolynas-Job. 19' warmup + 600xtree-strumps (11') + quite hilly section (26'/asc 200m) + warmdown. I took it quite easy, because I was afraid for my shin, but everytihing went allright. My heart-rate monitor was not working so don't know my heart's rate. |
Tuesday Mar 20 |
| Morning jog 21:26 [1]3.1 km (6:55 / km) +55m 6:21 / km | |
| ahr:130 max:149 rhr:51 slept:7.0 weight:77.2kg shoes: Adidas TR X |
| Easy morning run. I don't have to carry Urte to school today and I decided to make easy morning jog. Sleepy... My shin was OK, I think I'm recovered now. |
| Running 1:02:23 [2]9.5 km (6:34 / km) +145m 6:06 / km | |
| ahr:149 max:179 shoes: Adidas TR X |
| Job-Azuolynas-Job. Long warmup + 8x35"/35" on 3km speed + 1 very easy series(long jump; knee-to-chest; right leg; left leg; goose). Some trouble in right shin at the end - I walked back last 5'. |
Monday Mar 19 |
| Note | |
| slept:7.0 (injured) (rest day) |
| Sauna in the evening |
Sunday Mar 18 |
| Cycling 25:15 [1]8.5 km (2:58 / km) +80m 2:50 / km | |
| ahr:134 max:163 slept:8.0 weight:78.2kg (injured) shoes: bike Kelly's Blade '04 |
| Pakarkle-Vilkija-Pakarkle. Warming up for club's training. |
| Running 11:02 [1]2 km (5:31 / km) | |
| ahr:132 max:146 (injured) shoes: Asics Trabuco |
| Extra warmup for club's training. |
| Orienteering 1:01:37 [3]**** 7.7 km (8:00 / km) +200m 7:05 / km | |
| ahr:161 max:181 spiked:16/20c (injured) shoes: Asics Trabuco |
| Pakarkle, 7.7k/20controls. Too much mistakes (~6'). I need to work with map as much as possible. My shin was almost OK today. Just little discomfort on warm-up section. |
Saturday Mar 17 |
| Running 27:17 [1]4.5 km (6:04 / km) +60m 5:41 / km | |
| ahr:133 max:150 slept:8.5 weight:77.7kg (injured) shoes: Asics Trabuco |
| 11:08. Easy run near home. Watching my shin. First 15' were quite bad, but then legs warmedup and it became almost OK. |
| Orienteering 1:29:49 [1]**** 8 km (11:14 / km) +200m 9:59 / km | |
| ahr:132 max:164 spiked:13/20c (injured) shoes: Asics Trabuco |
| Putting controls for club's training with Ramunchikas in Pakarkle. Almost walking. First 25' were bad for my shin, later I felt more comfortable. |
Friday Mar 16 |
| Note | |
| slept:7.0 weight:76.4kg (injured) (rest day) |
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Thursday Mar 15 |
| Note | |
| slept:7.0 weight:76.7kg (injured) |
| My shin is better today, I can normaly walk. Should I go for easy run or for cycle? That is the question. |
| Running (Easy) 1:20:08 [2]14.8 km (5:25 / km) +95m 5:15 / km | |
| ahr:142 max:169 (injured) shoes: Asics Trabuco |
| Molas-Panemune-Bridge (24' for very easy warmup before run). Bridge-around Panemune 1.5 loop-Molas with Medeina's Masters easy. I was testing my shin. Resume: not OK, but no so bad. I can't train on full power but at least can make easy sessions. It's sounds OK for me. By the way.. my ass is hurt after few rides on bike :) |
Wednesday Mar 14 |
| Cycling 31:09 [1]9.8 km (3:11 / km) | |
| ahr:129 max:150 slept:7.0 weight:77.5kg (injured) shoes: bike Kelly's Blade '04 |
| 08:03. Elementary School of Romainiai (Urte's School) - Job. Easy cycling. |
| Cycling 1:02:21 [1]18 km (3:28 / km) +115m 3:21 / km | |
| ahr:124 max:160 (injured) |
| 18:13. Job-Parodos-Azuolynas-KTU-Panemune-Around and back same way. Quite dark at the end. |
Tuesday Mar 13 |
| Note | |
| slept:7.0 weight:78kg (injured) |
| My shin is worse today, so it's a rest day for my legs. |
| Body Strength 48:30 [1] | |
| slept:7.0 weight:78kg (injured) |
| Upper body training in Grizlis gym. |
Monday Mar 12 |
| Cycling 54:06 [1]14.5 km (3:44 / km) +75m 3:38 / km | |
| ahr:115 max:146 rhr:58 slept:8.0 weight:77.6kg (injured) |
| My right shin still hurt, so decided not to run today. I took my bike and made an easy ride. I baught used bike about two months ago and it was first time with this toy (everything is new for me, brakes, bike's size and etc.). |
Sunday Mar 11 |
| Running+Orienteering 2:59:56 [2]**** 30.3 km (5:56 / km) +175m 5:46 / km | |
| ahr:148 max:168 spiked:13/16c slept:8.0 weight:76.9kg shoes: Asics Trabuco |
| Long run with Simas. Home - Kacergine - Zapyskis - Kluoniskis for long warmup (99'/avg147) + Club's training, O-course (8.5km/16 cntrs/67'/avg149) + easy cooldown (13'/avg145). My legs felt rubber-made after 2h10min, later I had problems with right leg so I made shortcut in o-course and skiped two controls :(. |
Saturday Mar 10 |
| Running 1:41:30 [4]21.5 km (4:43 / km) +150m 4:34 / km | |
| ahr:161 max:194 slept:6.0 weight:77.5kg shoes: Asics Trabuco |
| 9:15. Darius-Girenas run. 7.5km warmup with Simas and Ramunchikas + 7km Tempo run (1. Gudaitis 22:16; 2. Krepsta 22:18; 6. Simanskas 24:14; 9. Me 25:34) + 7km cooldown with Simas, Ramunchikas, Boga and Moteriske. I started little bit slower then I usualy do, so my legs were quite fresh at the end. Simas called us to play basketball after run... |
| Basketball (Basketball) 51:48 [3] | |
| ahr:171 max:188 |
| 12:20 Easy basketball playing with young o-friends. Felt tired after 25', then I was working on defence mostly. I'm lazy man :( Little problems with my right shin. |
Friday Mar 9 |
| Note | |
| slept:6.5 weight:77.1kg (rest day) |
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Thursday Mar 8 |
| Running (Long run) 1:23:31 [3]14.7 km (5:41 / km) +130m 5:26 / km | |
| ahr:152 max:172 slept:6.5 weight:77.5kg shoes: Asics Trabuco |
| Home-Romainiai-Nevezis/Nemunas-around Lampedziai lake-Monika-Home. Started very easy but felt well so decided to run little bit harder at the end. Hard to run uphills and downhills couse not fresh feeling in upper legs. |
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| C • easy week is easy week... :D 3 |
Wednesday Mar 7 |
| Running (Tree-strumps) 1:06:08 [2]9 km (7:21 / km) +130m 6:51 / km | |
| ahr:141 max:174 slept:7.0 weight:77.6kg shoes: Asics Trabuco |
| Azuolynas. Very very easy run + 600 x Tree-strumps + 3x17" uphill. Easy week is easy week. |
Tuesday Mar 6 |
| Running (Short drills) 51:30 [2]6.8 km (7:34 / km) +120m 6:58 / km | |
| ahr:148 max:177 slept:7.0 weight:77.9kg shoes: Asics Trabuco |
| Romainiai. Warmup incuding 2k Test (10"47') + 10x10" drills uphill (asc 5m) + 1 series (long jumps; knee-to-chest; right foot; left foot; goose) + cooldown. |
| Body Strength 27:50 [1] | |
| ahr:101 max:134 |
| Easy upper body training in 'Grizlis'. |
Monday Mar 5 |
| Note | |
| slept:8.5 weight:77.7kg (rest day) |
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Sunday Mar 4 |
| Running+Orienteering 1:16:04 [1]** 9 km (8:27 / km) +220m 7:32 / km | |
| ahr:140 max:168 spiked:9/11c slept:6.0 weight:77.8kg shoes: VJ Sarva |
| Jiesia. Short O-session with map on slippery an icy terrain. I'm not a spider-man so decided to cancel run with map after 2km/36' :) + Some easy jog on asphalt 7km/40'. |
Saturday Mar 3 |
| Running (Long run) 1:42:24 [2]19 km (5:23 / km) +185m 5:08 / km | |
| ahr:148 max:178 slept:8.0 weight:78.6kg shoes: Asics Trabuco |
| 11:00. Kleboniskis. Viadukas-Murava-Viadukas. Esy long run with Medeeina's gang. |
| Running intervals 1:26:52 [4]14.2 km (6:07 / km) +360m 5:26 / km | |
| ahr:159 max:188 shoes: VJ Sarva |
| 15:45. Romainiai. Hard afternoon training with Ramuncikas. Included: 2km Test (8'46"); 3km Test (17'08"); Mound of Versvai (3'37"). Other parts - warmups and cooldowns. Tired at the end. This training's name - Spring Has Come :)) |
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| C • neperdaug? 4 |
Friday Mar 2 |
| Note | |
| slept:6.75 weight:77.9kg (rest day) |
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Thursday Mar 1 |
| Running (Long run) 1:42:22 [2]17 km (6:01 / km) +130m 5:48 / km | |
| ahr:141 max:178 slept:7.0 weight:77.9kg shoes: Asics Trabuco |
| Zaliakalnis-Kleboniskis-Zaliakalnis. Easy long run with Audrius Smilgius. Met Kalvis with his dog in Kleboniskis:) Talked about Portugal. Am I in good shape now or not??? That is the question after this run. Running conditions were very good at most parts and it was at flat area... And my speed was low... vey very low. Maybe it's OK for easy-long??? |