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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cambas

In the 7 days ending Apr 10, 2011:

activity # timemileskm+m
  Running5 2:53:15 15.84(10:56) 25.5(6:48)
  Running+Orienteering1 1:25:00 9.32(9:07) 15.0(5:40)25c
  Orienteering2 1:17:11 6.74(11:27) 10.85(7:07)45c
  Total6 5:35:26 31.91(10:31) 51.35(6:32)70c
averages - weight:81.9kg

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Sunday Apr 10, 2011 #

12 PM

Orienteering race 35:19 [5] *** 5.0 km (7:04 / km)
30c shoes: Tiger Jalas

Romainiai, new map (home arena). Kaunas's champs. Middle. H21

Problems from the start - there was no start control. Missed about 15" here, but Jemelia and Mantis J. missed much more and I met them at the first control. Went after them till 6th control, and then decided to go forward. Saw Mantis (he was much faster) sometimes in front, sometimes near till the middle of the course. Later he did some mistake and I went alone with Jadzikas, Hobitas and RimvydasA in a sight. Generally didn't feel great - legs heavy-weight and navigation was a little bit too slow, but home arena helped and I did no any big mistakes... Surprise, surprise - 2nd place.
P.S. It was more tough then I thought.
P.P.S. dumplings and beer party in our place after the race.

Running warm up/down 35:00 [1] 5.0 km (7:00 / km)
shoes: Asics Trainer XI

25' warm-up with Audrius and Skirma.
10' cool-down (run home)

Saturday Apr 9, 2011 #

11 AM

Orienteering race 41:52 [4] **** 5.85 km (7:09 / km)
15c shoes: Asics 1150

Krosna. Alytus champs, H35
Nice terrain, windy weather, sleepy and heavy-leg feeling. Too much mistakes - 3x1min + some small ones.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

10' warm-up
15' cool-down
8 PM

Running 30:00 [1] 4.0 km (7:30 / km)
shoes: Asics Trainer XI

Easy jog-hiking near home at late evening. Maybe will be better recovery?

Friday Apr 8, 2011 #

Note
(rest day)

Lack of sleep (met brother who came back from England).
Tired.

Thursday Apr 7, 2011 #

6 PM

Running+Orienteering 1:25:00 [3] *** 15.0 km (5:40 / km)
25c shoes: Asics Trainer XI

Easy jog Home-Lampėdžiai for warm-up 15.5'
Mass o-training in Lampėdžiai 6km/25ctrls/33'43". Tried to do some o-intervals at the beginning: 2ctrls at max tempo + 1ctrl at middle tempo. But the controls were too near each other and Ramunčikas was chasing me by 2' so after 9th control decided to run at competition speed as long as I can. Did few small wobbles and hesitations, totally missed up to 30sec. Felt some trouble in left calf on last two or three controls. Did some stretching after run - felt a little bit better.
Easy jog with Ramunčikas and Balčius for cool-down 20' and run home 16'.

Wednesday Apr 6, 2011 #

7 PM

Running 43:15 [3] 6.5 km (6:39 / km)
shoes: Asics Trainer XI

Short session near home. Same thing as yesterday just a little bit longer cool-down.
3xShamrocks for warm-up
(2:31; 2:54; 2:54)
3xShamrocks on middle tempo
(2:09; 2:28; 2:28)
3xShamrocks on competition tempo
(1:43!!!!; 2:04; 2:09)

Tuesday Apr 5, 2011 #

5 PM

Running 40:00 [3] 6.0 km (6:40 / km)
weight:81.9kg

Cultural evening. Short session near home before going to theater.
3xShamrocks for warm-up
(2:37; 246; 2:42)
3xShamrocks on middle tempo
(2:00; 2:26; 2:26)
3xShamrocks on max tempo
(1:53; 2:03.5; 2:12)

It will be tough next Sunday on these slopes because the new map will be hold somewhere not too far from my home.

Monday Apr 4, 2011 #

Note
(rest day)

Lack of time

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