Sunday Dec 16 |
 | Orienteering 1:27:02 [2]**** 9 km (9:40 / km) +200m 8:42 / km | |
| spiked:15/19c shoes: Asics Nimbus (Old) |
| Girionys. Setting controls for o-course club's training together with Audrius Smilgius first 2/3 and Rasyte last 1/3. Back was hurting after yesterday's test and Head was hurting after yesterday's meet with university friend... |
Saturday Dec 15 |
| Running warm up/down 11:03 [2]2 km (5:32 / km) +55m 4:51 / km | |
| ahr:139 max:162 shoes: Asics Nimbus (Old) |
| Kacergine. Warmup for toughest training of the month. |
| Running race 1:29:48 [5]20 km (4:29 / km) +420m 4:04 / km | |
| ahr:176 max:191 shoes: Asics Nimbus (Old) |
| Kacergine. 4x5km Test run with Ramunchikas. After 10km and 15km was pit stop for rasberry tea (~60-90sec). The plan was to run each loop better then before. The last one was very tough. Ramunchikas did the same job ~60sec better.
Loops:
1 23'03" avg 168/ max 181
2 22'45" avg 175/ max 184
3 22'17" avg 178/ max 187
4 21'38" avg 182/ max 191
Feel like raped right now... |
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| C • Pizdec 11 |
| Running warm up/down 14:30 [3]2 km (7:15 / km) +35m 6:40 / km | |
| ahr:147 max:165 shoes: Asics Nimbus (Old) |
| Cool down with too high heart rate:(( |
Friday Dec 14 |
| Note | |
| (rest day) |
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Thursday Dec 13 |
| Running 1:24:50 [3]16 km (5:18 / km) +155m 5:03 / km | |
| ahr:146 max:185 shoes: Asics Nimbus (Old) |
| A-P-A. Easy semi-long run with Jemelia and Medeina's Masters with one drill uphill (not planned, just for fun, but it raised max heart rate). Later sauna with 300-400m in swimming pool. |
Wednesday Dec 12 |
| Orienteering 49:50 [4]***** 7.7 km (6:28 / km) +170m 5:50 / km | |
| ahr:178 max:188 spiked:13/25c shoes: Asics Nimbus (Old) |
| Kacergine. Night training with mass start. Total count of runners were 8!!! Was not easy to keep pace with Gipas Vytas, Henrikas, Ramunchikas and Gipas Marijonas. Did many little mistakes total ~4.5-5min (too much running and to little watching at map). Somehow it was very good training.
Course: http://picasaweb.google.com/Caplikas/NightTraining... |
| Running 29:47 [3]5 km (5:57 / km) +105m 5:23 / km | |
| ahr:148 max:173 shoes: Asics Nimbus (Old) |
| After course some more pure running with strong guys Marijonas, Ramunchikas and Henrikas. |
Tuesday Dec 11 |
| Orienteering 1:36:36 [1]***** 9 km (10:44 / km) +170m 9:48 / km | |
| ahr:127 max:163 spiked:16/25c shoes: Asics Nimbus (Old) |
| Kacergine. Putting controls for Night Training. Few places were very slippery and I'm not sure about right places of controls:( |
Monday Dec 10 |
| Note | |
| (rest day) |
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| C • brendis 5 |