Sunday Dec 23 |
 | Running warm up/down 22:58 [2]3.8 km (6:03 / km) | |
| ahr:131 max:154 shoes: Asics Nimbus (Old) |
| Panemune. Easy warmup with Simas and Rasyte before: |
| Running race 43:54 [4]11.6 km (3:47 / km) vdot: 56.0 | |
| ahr:176 max:185 shoes: Asics Nimbus (Old) |
| Kaunas's New Year run. Panemune. 2x5.8 loops on asphalt. Heartrate shows - i was not working at max attemt. Thanks to V.B. for cooperation and speed support:)) |
| |
| C • impressive improvement 3 |
| Running+Orienteering 52:06 [3]8.5 km (6:08 / km) | |
| ahr:143 max:161 shoes: Asics Nimbus (Old) |
| Cooldown with Simas and Danielsonas 14' + o-course 3.8km/13ctrls with same company 25'21" + cooldown to cars 12'. |
Saturday Dec 22 |
| Running 46:04 [3]7 km (6:35 / km) +300m 5:25 / km | |
| ahr:152 max:185 shoes: Asics Nimbus (Old) |
| J-A-J. Easy running + 10x ski-imitations uphill to Azuolynas slope (~25m ascent) + easy recovery. |
Friday Dec 21 |
| Note | |
| (rest day) |
| |
Thursday Dec 20 |
| Running 1:37:02 [2]17 km (5:42 / km) +170m 5:26 / km | |
| ahr:137 max:163 shoes: Asics Nimbus (Old) |
| J-P-J. Easy semi-long run with only-the-lonely Medeina's Master - Mantas Juozulevicius. |
Wednesday Dec 19 |
| Orienteering 1:10:00 [4]***** 7.7 km (9:05 / km) | |
| ahr:159 max:180 spiked:18/21c shoes: Asics Nimbus (Old) |
| Grionys. Night o-course 7.7km/21ctrls. There was five men at start line this time: Vytas Gipas, Marijonas Gipas, Henrikas, Jemele and me. Jemele and me were fighting for Guinness bear can. So this training was not easy from the start. After 2/3 of course Henrikas and Jemelia were ~3-4mins ahead of me and Gipas's family were injuried a little bit and canceled their course. But on the way to 17th control I met Jemelia who's headlamp was dead and we jogged the last part of the course with my headlamp. No winner of Guinness for today... Total: 48' of tough run (4' mistakes) and 22' of easy jogging (2' mistakes). |
Tuesday Dec 18 |
| Running 1:26:55 [3]17 km (5:07 / km) | |
| ahr:150 max:188 shoes: Asics Nimbus (Old) |
| J-P-J. It was very easy steady running with Jemelia and Medeina's Masters. But it was one little problem - we had just two properly working headlamps. After a while Marijonas Gipas (with one of headlamps) started run little bit harder and I desided not let him go alone. This little bit harder run became to 8km/32:30 tough run. No planned jumpings after that:((
Will see how Marijonas improve his technical skills, phisical skills are MUCH better then last year. |
Monday Dec 17 |
| Note | |
| (rest day) |
| |