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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grafaz

In the 31 days ending Aug 31, 2008:

activity # timemileskm+m
  cycling10 10:35:13 316.65(2:00) 509.6(1:15) 1655
  Orienteering8 6:15:48 70.19(5:21) 112.96(3:20) 88344 /60c73%
  Running11 5:17:33 40.64(7:49) 65.4(4:51) 494
  MTBO3 4:01:56 51.95(4:39) 83.6(2:54) 1017
  Strenth/stretch6 45:00
  Total22 26:55:30 479.43 771.56 404944 /60c73%

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Sunday Aug 31, 2008 #

Orienteering race 50:05 [5] *** 6.56 km (7:38 / km) +160m 6:48 / km
ahr:180 max:188 spiked:15/20c shoes: IceBug

Lietuvos cempionatas, finalas Pavistycio miskas 6.5km 20KP. Kadangi i finala patekau paskutiniu numeriu, startuoti teko pradzioje, miskas darbinis, pilnas dilgeliu, tad kaifas buvo nenutrukstamas. Skirtingai nei vakar, begosi geriau, nors ir isvakarese gerai pabujojom :) Klaidu pridariau ~4-5', didziausias ant 8 ir 9KP. Ivertinus komplikuota pasiruosima ir prasta pasirodyma kvalifikacijoje, 14 vieta esu patenkintas.

Running warm up/down 14:14 [3] 2.8 km (5:05 / km)
ahr:148 max:166 shoes: IceBug

Apsilimas

Saturday Aug 30, 2008 #

Orienteering race 37:05 [5] 5.1 km (7:16 / km) +140m 6:24 / km
ahr:178 max:187 spiked:15/19c shoes: IceBug

Lietuvos cempionatas, kvalifikacija, vidutine trasa - Vistytis, 5.1km, 19KP. Prabegau prastai, visai nesibego ir dar pridariu galybe klaidu, o didziausia ant 7KP. Kadangi begau silpnesniame pogrupyje patekau i finala paskutiniu numeriu. Klaidu ~4'

Running 16:07 [3] 3.0 km (5:22 / km) +45m 5:00 / km
ahr:148 max:168 shoes: IceBug

Apsilimas.

Friday Aug 29, 2008 #

Note
(rest day)

Thursday Aug 28, 2008 #

Orienteering 46:53 [3] 55.0 km (51 / km) +320m 50 / km
shoes: IceBug

Vilniaus ketvirtadieniai, Zalieji ezerai. 5,5km 19KP. Tradisiskai ~4-5' klaidu.

Running 16:00 [3] 3.0 km (5:20 / km)
shoes: IceBug

Apsilimas pries trasa su Aidu.

Wednesday Aug 27, 2008 #

Orienteering 57:56 [3] 20.0 km (2:54 / km) +125m 2:49 / km
ahr:121 max:152 shoes: Specialized Stumpjumper 2007

Namai-Zalieji ir atgal.

Tuesday Aug 26, 2008 #

Running warm up/down 15:28 [3] 3.0 km (5:09 / km)
ahr:150 max:162 shoes: IceBug

Apsilimas pries trasa

Orienteering race 45:59 [5] *** 6.5 km (7:04 / km)
ahr:174 max:183 spiked:14/21c shoes: IceBug

Vilniaus antradieniai, Mazeikiu miskas. Begau visu greiciu, tad klaidu nepavyko isvengti, priskaiciavau ~4'30".

Monday Aug 25, 2008 #

cycling 1:00:06 [3] 20.0 km (3:00 / km) +180m 2:53 / km
ahr:135 max:160 shoes: Specialized Stumpjumper 2007

Namai - Zalieji ezerai -namai.

Sunday Aug 24, 2008 #

Note
(rest day)

Jauciu kaip ateina lytine abstrakcija.
C • :) 3

Saturday Aug 23, 2008 #

Running 5:00 [3] 0.8 km (6:15 / km)
shoes: Asics Nimbus 9

Nepavyko prasibegti, skauda keli.

Friday Aug 22, 2008 #

Running 1:52:00 [2] 28.0 km (4:00 / km) +300m 3:48 / km
ahr:112 max:159 shoes: Specialized Stumpjumper 2007

Namai - Zalieji ezerai - namai.

Thursday Aug 21, 2008 #

Running warm up/down 15:16 [3] 3.0 km (5:05 / km)
ahr:119 max:135 shoes: IceBug

Apsilimas pries trasa.

Running 43:10 [3] 6.0 km (7:12 / km) +54m 6:53 / km
ahr:165 max:178 shoes: IceBug

OS Ketvirtadieniai, Medziakalnis, disq - nenusipiesiau vieno KP.

Wednesday Aug 20, 2008 #

cycling warm up/down 44:21 [3] 12.0 km (3:42 / km) +30m 3:39 / km
ahr:126 max:148 shoes: Specialized Stumpjumper 2007

Iki MTBO treciadieniu starto vietos ir atgal su Petru ir Regiu.

cycling race 1:17:10 [4] 16.0 km (4:49 / km) +190m 4:33 / km
ahr:151 max:168 shoes: Specialized Stumpjumper 2007

OSKD treciadieniai.

Tuesday Aug 19, 2008 #

cycling 1:05:04 [3] 20.0 km (3:15 / km) +160m 3:08 / km
ahr:121 max:149 shoes: Specialized Stumpjumper 2007

Jauciuosi dar neatsigaves po savaitgalio, truputi skauda achila, tad nutariau lengvai pasivazineti iki Zaliuju ir atgal.

Monday Aug 18, 2008 #

Note
(rest day)

Sunday Aug 17, 2008 #

Running warm up/down 8:14 [3] 1.8 km (4:34 / km)
shoes: Salomon XA Pro

Apsilimas.

Orienteering race 46:40 [4] 7.4 km (6:18 / km) +118m 5:50 / km
ahr:165 max:177 shoes: Salomon XA Pro

Visaginas 3x4, III diena. Jegu begti nebuvo visai, tad begau perdaug saves neprievartaudamas, bet klaidu isvengti nepavyko, ypac pradzioje kur reikejo buti atidesniam.

Saturday Aug 16, 2008 #

Running warm up/down 14:39 [3] 3.0 km (4:53 / km)
ahr:140 max:159 shoes: 07 Olway Tiger FLX

Apsilimas pries starta

Orienteering race 34:01 [5] 4.4 km (7:44 / km) +20m 7:34 / km
ahr:175 max:184 shoes: 07 Olway Tiger FLX

Visaginas 3x4, II diena I trasa. Pridariau galybe klaidu. ~4-5'

Orienteering race 17:44 [5] 3.0 km (5:55 / km)
ahr:176 max:184 shoes: Asics Nimbus 9

Visaginas 3x4, II diena II trasa, sprintas varzybu centre. Disq, nes pasiemiau dubli nedabeges savo KP :/.Trasa siap patiko, truksta atidumo ir susikaupimo.

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics Nimbus 9

Apsilimas pries sprinta.

Friday Aug 15, 2008 #

Running warm up/down 19:20 [3] *** 3.5 km (5:31 / km)
ahr:150 max:170 shoes: 07 Olway Tiger FLX

Apsilimas pries starta.

Orienteering race 39:25 [5] 5.0 km (7:53 / km)
ahr:174 max:187 shoes: 07 Olway Tiger FLX

Visaginas 3x4, I diena. Disq, pusiaukeleje nusiemiau nes nutryne kulnus.

Tuesday Aug 12, 2008 #

Strenth/stretch 10:00 [3]

Tradiciskai, manksta, tempimo pratimai, keleta prisitraukimu ir lygiagretes 3x10.

Running 33:05 [3] 6.5 km (5:05 / km) +95m 4:45 / km
ahr:140 max:159 shoes: Asics Nimbus 9

Seskines ratukas. Sianiena pabandziau prasibegti ir ivertinti kelio bukle, begasi keistai, jauciasi dviracio efektas, nes kojos kilnojasi kazkaip neiprastai. Apie tai nesenai skaiciau attackpoint'o forume, tad galiu tik paliudyti, kad vazinejimas vien dviraciu paskui itakoja begimo technika, na bet pabegiojus pora dieneliu manau viskas turetu susitvarkyti. Ar kelis sugijo ar ne taip ir liko neaisku, begant jauciasi kad kazkas lyg ne taip, lyg ir neskauda, bet abejones dar neapleidzia. Sekancia treniruote darysiu intervalus, va tada viskas ir paaiskes...

Monday Aug 11, 2008 #

Note
(rest day)

Uzsitarnautas poilsis :)

Sunday Aug 10, 2008 #

cycling warm up/down 15:01 [3] 5.2 km (2:53 / km) +10m 2:52 / km
ahr:129 max:148 shoes: Specialized Stumpjumper 2007

Apsilimas

MTBO race 1:19:30 [4] 34.0 km (2:20 / km) +226m 2:16 / km
ahr:161 max:176 shoes: Specialized Stumpjumper 2007

MBTO Briedis III diena. Po dvieju dienu savijauta nekokia, kojos gumines ir viska skauda. Jau pradzioje padariau klaida, pradejau vaziuoti is 1KP i 3KP, ko pasekoje man tai kainavo ~3'30", veliau dideliu klaidu pavyko isvengti, bet jegu vaziuoti nebuvo visai.

Strenth/stretch 5:00 [3]

Manksta ir tempimo pratimai.

Saturday Aug 9, 2008 #

cycling warm up/down 9:19 [3] 1.8 km (5:11 / km)
ahr:123 max:155 shoes: Specialized Stumpjumper 2007

Trumpas apsilimas.

MTBO race 1:43:58 [5] 31.8 km (3:16 / km) +388m 3:05 / km
ahr:170 max:181 shoes: Specialized Stumpjumper 2007

MBTO Briedis II diena. Antra diena jau minosi zymiai sunkiau, padariau keleta prastu marsrutu pasirinkimu, plius pabaigoje susimasiau KP kilpoje ir surinkau juos ne ta tvarka, gerai kad greitai susipratau ir surinkau teisingai.

Strenth/stretch 5:00 [3]

Manksta ir tempimo pratimai pries starta.

Friday Aug 8, 2008 #

cycling warm up/down 22:35 [3] 8.6 km (2:38 / km) +40m 2:34 / km
ahr:144 max:158 shoes: Specialized Stumpjumper 2007

Apsilimas

Strenth/stretch 5:00 [3]

Manksta pries trasa

MTBO 58:28 [5] 17.8 km (3:17 / km) +403m 2:57 / km
ahr:178 max:185 shoes: Specialized Stumpjumper 2007

MTBO Briedis 2008 I diena.
Turbut geriausias pasirodymas mano MTBO istorijoje, turbut del to kad jau visa savaite nieko rimto nedariau ir buvau pakankamai pailsejes. Tiesa klaidu isvengti nepavyko, ju pridariau 2-3'.
Rezultatai cia.

Thursday Aug 7, 2008 #

Strenth/stretch 10:00 [3]
(injured)

Tempimo pratimai ir lygiagretes 3x10.

cycling 57:37 [3] 21.9 km (2:38 / km) +135m 2:33 / km
ahr:137 max:160 shoes: Specialized Stumpjumper 2007

Link Zaliuju ir atgal.

Wednesday Aug 6, 2008 #

Note
(injured) (rest day)

Siandiena einant jau nebesijaucia skausmo, na bet dar nerizikuosiu begti.

Tuesday Aug 5, 2008 #

Note
(injured) (rest day)

Monday Aug 4, 2008 #

cycling 44:48 [3] 14.9 km (3:00 / km) +160m 2:51 / km
ahr:128 max:168 (injured) shoes: Specialized Stumpjumper 2007

Trumpai pasivazinejau su Kyska ir Giedriumi kol nepradejo leisti padanga, teko anksciau baigti pasivazinejima :(.

Strenth/stretch 10:00 [3]

Trumpa manksta ir lygiagretes 3x10.

Sunday Aug 3, 2008 #

cycling 1:53:06 [3] 38.2 km (2:58 / km) +345m 2:50 / km
ahr:137 max:166 (injured) shoes: Specialized Stumpjumper 2007

Namai-Zalieji ezerai - centras -namai.

Saturday Aug 2, 2008 #

Note
(injured)

Bandziau begti, bet po keletos metru nusprendziau kad geriau to nedaryti.

Friday Aug 1, 2008 #

cycling 2:06:06 [3] 351.0 km (22 / km) +405m 21 / km
ahr:117 max:162 shoes: Specialized Stumpjumper 2007

Su Kyska tuda siuda po Sapiegine.

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