Sunday Dec 17 |
 | Orienteering 2:00:00 [3]**** 10 km (12:00 / km) +80m 11:32 / km | |
| ahr:149 max:171 spiked:36/43c slept:7.0 weight:80kg shoes: Asics Trabuco |
| Warm Up (8') + Putting on controls (13 controls, 37.5') + Course run 7k/30controls (74', 10min mistakes (5' an last control)). Wooden legs after yestardays hiking. Too many mistakes. |
| Note | |
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| Biggest week of the year!!! |
Saturday Dec 16 |
| Running 1:49:00 [3]18.5 km (5:54 / km) +58m 5:48 / km | |
| ahr:139 max:157 slept:8.0 weight:80kg shoes: Asics Trabuco |
| Easy long run. Kaliningrad Border (near Nida) - Pervalka (along bikes track) |
| Hiking 3:55:00 [1]17.5 km (13:26 / km) +630m 11:23 / km | |
| ahr:119 max:170 shoes: Asics Trabuco |
| Hiking. Pervalka-Dead Dunes-Juodkrante. Very nice views. Some photos: http://www.visitneringa.com/en/main/know/gallery?P...
http://www.nerija.lt/lt/foto/kopos.php
http://www.road.lt/keliautojai/Erikas/nuotraukos/1...
Many good emotions. Little bit tired at the end. |
Friday Dec 15 |
| Morning jog 21:00 [2]3.8 km (5:32 / km) +25m 5:21 / km | |
| ahr:140 max:161 slept:7.0 weight:80kg shoes: Asics Trabuco |
| Easy jog. |
| Running 24:00 [2]4 km (6:00 / km) +30m 5:47 / km | |
| ahr:142 max:167 shoes: Asics Trabuco |
| Warm up for.. |
| Orienteering intervals 1:08:24 [4]***** 9.1 km (7:31 / km) +353m 6:18 / km | |
| ahr:181 max:192 spiked:15/17c shoes: Asics Trabuco |
| Juodkrante. It's allways fun to run here. 1996 World Cup W21B final course. Drills: 3 controls at high speed + 2 controls recovery. Allmost same time as Ramunchikas!!! Maybe his recovery were slower. ~2min of mistakes. |
| Running 14:00 [1]2 km (7:00 / km) | |
| ahr:140 max:148 shoes: Asics Trabuco |
| and Warm-down. |
| Evening Recovery Run 26:00 [1]4 km (6:30 / km) +90m 5:51 / km | |
| ahr:135 max:162 shoes: Asics Trabuco |
| Juodkrante. Evening recovery
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| C • 1min/km recovery:) 2 |
Thursday Dec 14 |
| Total Rest | |
| slept:7.5 weight:80kg (rest day) |
| Trip to Juodkrante. |
Wednesday Dec 13 |
| Running 1:05:00 [3]10 km (6:30 / km) +70m 6:17 / km | |
| ahr:146 max:189 slept:7.5 weight:79.5kg shoes: Asics Trabuco |
| Job-Stumbras-Azuolynas. Easy jog + 5x30" drills with Simas, Ramuncikas and Rasyte. Maybe too little drills but after injury it will be OK. |
Tuesday Dec 12 |
| Running (Paths/Trails) 34:00 [3]6 km (5:40 / km) +60m 5:24 / km | |
| ahr:143 max:173 slept:7.0 weight:79.5kg shoes: Asics Trabuco |
| Short run near home. Snowy-rainy weather brr... |
| Body Strength 38:00 [1] | |
| ahr:116 max:154 |
| Too many people in the gym, so I decided to skip some exercises. |
Monday Dec 11 |
| Total Rest 1 [0] | |
| slept:7.0 (rest day) |
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