Sunday Mar 2 |
 | Running warm up/down 18:20 [1]3 km (6:07 / km) | |
| shoes: Asics Nimbus 7 (new one) |
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| Orienteering race 1:09:15 [5]***** 10.3 km (6:43 / km) +230m 6:03 / km | |
| spiked:20/30c shoes: Tiger Old |
| B.Voke. Interesting competition with mass-start (all men at one line and same course). At 4.6km/14th control point was the maps changing: for top 15 extra 5.7km, for 16-30 extra 3.1km and no more course for 31-... places at this pont. I did one big mistake on the 3rd control and some small mistakes till 11th control. At this control was not sure for my capacibility for top-15 at chanching point. But later things were better with less errors... |
| Running warm up/down 36:00 [1]5 km (7:12 / km) | |
| shoes: Asics Nimbus 7 (new one) |
| Recovery run with Skyrma, Jemelia, Mantas and Vascho. |
Saturday Mar 1 |
| Running+Orienteering 33:20 [3]***** 5 km (6:40 / km) +55m 6:19 / km | |
| spiked:14/15c shoes: Asics Nimbus (Old) |
| 11:00 A.M. Romainiai. O-training with Ramunchikas, Skyrma and Audrius. Warmup (my house->start) 5'50" - o-course (2004 years Kaunas sprint Champs) 2.9km/15ctrls 16'28"- cooldown 11'. Ran course on middle tempo with ~10sec mistakes. Heartrate monitor is not working, probably should change battery... |
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| C • skyrma 3 |
| Orienteering 51:05 [4]***** 5.5 km (9:17 / km) +220m 7:44 / km | |
| spiked:14/19c shoes: Tiger Old |
| Jiesia (12:20A.M.). O-training with Ramunchikas, Skyrma, Jemelia and Mantas. Mass start training on old map but with steep and slippery slopes. Did few big mistakes, total about 4-5mins. First half ran it on competition speed, later felt tired and ran it on moderate speed.
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| Running 31:50 [1]5 km (6:22 / km) +50m 6:04 / km | |
| shoes: Asics Nimbus 7 (new one) |
| 20:00. Felt some tiredness in legs and decided to go out for recovery run wich was missing after last training due to bad weather and friends were hurry to ther business. Very easy running near home. |
Friday Feb 29 |
| Note | |
| (rest day) |
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Thursday Feb 28 |
| Running 1:35:50 [2]17.5 km (5:29 / km) +180m 5:12 / km | |
| ahr:142 max:175 shoes: Asics Nimbus 7 (new one) |
| J-A-J. Easy running with Jemelia and Medeina's Masters. Legs weren't very fresh. |
Wednesday Feb 27 |
| Running 52:25 [3]9.5 km (5:31 / km) +100m 5:14 / km | |
| ahr:147 max:180 shoes: Asics Nimbus 7 (new one) |
| A-J-A. This time I was alone... Warmup 18' - some kind of fartlek (1'-2'-3'-2'-1'-2' on long competition pace with 1.5' recovery run) - cooldown to gym 3' - cooldown after gym 9'. |
| Body Strength 26:35 [1] | |
| ahr:119 max:155 |
| Upper body training. Ribs felt almost OK after >4 weeks:)) |
Tuesday Feb 26 |
| Running 1:15:58 [3]11.5 km (6:36 / km) +250m 5:57 / km | |
| ahr:141 max:175 weight:78.5kg shoes: Asics Nimbus 7 (new one) |
| J-A-J. Training with Jemelia. Warmup 32' - Short drills 10x8-10" uphill with 120-140" recovery run - Cooldown 22'. |
Monday Feb 25 |
| Note | |
| (rest day) |
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