Training Archive: CambasIn the 7 days ending 2008-02-24:
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| M | T | W | H | F | S | S | |||||||
Sunday Feb 24 | ||
| Orienteering 2:01:15 [3]***** 14 km (8:40 / km) +250m 7:57 / km | |
| ahr:145 max:175 spiked:22/31c shoes: Nike Winter ACG | ||
| Ziezmariai. Club's training. Hanging controls for 4.2k/17ctrls course 47' for warmup - 4.1k/14ctrls on middle tempo 36' (wanted to run on competition pace but did too much mistakes in the begining and somehow lost motivation, also legs were not very fresh)- cooldown 37'. Managed to hang one control in wrong place:(((( Hanged it in right place on cooldownd but it was too late. | ||
Saturday Feb 23 | ||
| Orienteering 1:34:45 [4]***** 14 km (6:46 / km) +300m 6:07 / km | |
| ahr:154 max:193 spiked:19/26c shoes: Asics Nimbus (Old) | ||
| Arlaviskes. Interesting training with Skyrma, Jemelia, SImas, Henrikas and Mantas. We have planned 4 seperate 1.3-2.3km with 6-7ctrls courses. Two of them were with forking and the last two were simple orienteering. For warmup we hanged controls on one of these 4 courses. After warmup we ran these courses (competition speed): 3 of them with mass start and the last one interval start, every 10 seconds. For recovery between finish and next start we had 4-5min run-off time (counting from firs finisher) with some pushups.
Warmup (hanging controls and later running on paths) 34'. - 1st mass start (1.3km/6ctrls) 8'18", 6th place, avg 173 - 2nd mass start (2.2km/7ctrls) 11'26", 4th place, avg 180 - 3rd mass start (2.3km/7ctrls) 12'25", 4th place, avg 179 - handicap (2.0km/6ctrls) 15'00", 3rd place, avg 180 Cooldown on paths 12'30". Simas, Henrikas and Jemelia were much better then Skyrma, Mantas and me. 1st http://picasaweb.google.lt/Caplikas/TrainingMaps/p... 2nd http://picasaweb.google.lt/Caplikas/TrainingMaps/p... 3rd http://picasaweb.google.lt/Caplikas/TrainingMaps/p... 4th http://picasaweb.google.lt/Caplikas/TrainingMaps/p...  | ||
Friday Feb 22 | ||
| Note | |
| (rest day) | ||
Thursday Feb 21 | ||
| Running 1:35:08 [3]17.5 km (5:26 / km) +150m 5:13 / km | |
| ahr:145 max:182 shoes: Asics Nimbus 7 (new one) | ||
| J-P-J. Training with Jemelia and Medeina's Masters. Varied running from almost walking to moderate speed with one 300-400m uphill run on competition speed (just for fun). Heart rate little bit to high for this kind of training. Will rest tommorow. | ||
Wednesday Feb 20 | ||
| Running 47:25 [3]7.5 km (6:19 / km) +50m 6:07 / km | |
| ahr:151 max:183 shoes: Asics Nimbus 7 (new one) | ||
| J-A-J. Training with big bang: Simas, Jemelia, Henrikas, Mantas and Gedukas. Warmup 16' - stump-jumps 10' - Cooldown to Body Strength gym 10' - Colldown after Body Strength 10'. At last legs were more or less fresh (Looong recovery after Druskininkai Camp). | ||
| Body Strength 24:43 [1] | |
| ahr:125 max:153 | ||
| Ribs still painfull so not 100% exercises were done. | ||
Tuesday Feb 19 | ||
| Running 1:18:28 [2]14 km (5:36 / km) +150m 5:19 / km | |
| ahr:140 max:171 shoes: Asics Nimbus (Old) | ||
| J-Panemune-J. Easy running with Jemelia. Later met Simas who's back in Lithuania and talked about his training in Portugal and so on... | ||
Monday Feb 18 | ||
| Running 1:28:10 [2]15 km (5:53 / km) +150m 5:36 / km | |
| ahr:137 max:165 shoes: Asics Nimbus (Old) | ||
| Romainiai. Very easy running with Jemelia. Flat Loop + flat part of big Loop. Somehow legs aren't fresh. | ||