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Training Log Archive: Grafaz

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  Running21 21:30:13 152.58(8:27) 245.56(5:15) 1461
  Skiing3 3:05:37 25.12(7:23) 40.43(4:35) 474
  Inline skating2 2:35:14 21.25(7:18) 34.2(4:32) 95
  Strenth/stretch7 1:07:00
  Total22 28:18:04 198.96 320.19 2030

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Wednesday Dec 31, 2008 #

Running 1:16:00 [3] 12.0 km (6:20 / km)
shoes: Asics Nimbus 9

Su Vikingu ir Ruta prasibegome is Paluses iki Ignalinos stadiono, ten 5x400 atkarpos ir atgal i Paluse.

Tuesday Dec 30, 2008 #

Note
(rest day)

Nutariau geriau pailseti.

Monday Dec 29, 2008 #

Running 1:13:18 [3] 13.5 km (5:26 / km) +85m 5:16 / km
shoes: Asics Nimbus 9

Namai-VP-namai, i pabaiga pasijauciau visiskai issekes, laikas pailseti.

Strenth/stretch 10:00 [3]

Manksta.

Sunday Dec 28, 2008 #

Running warm up/down 16:58 [3] 3.4 km (4:59 / km)
shoes: Asics Nimbus 9

Apsilimas pries varzybas kartu su Valdu.

Skiing race 1:03:21 [5] 15.0 km (4:13 / km) +153m 4:01 / km
shoes: Fischer RCR

LC vidutine 9.7km, 23KP. Iki 19KP ciuoziau be dideliu klaidu, veliau paspartinus tempa perkaitau ir vietoje 19KP nuciuoziau i 1KP, o veliau dar prasokau ir 20KP. Viso ~4' klaidu.

Skiing warm up/down 18:28 [3] 4.0 km (4:37 / km)
shoes: Fischer RCR

Pasislidinejome po trasos su Edvardu ir Gedu.

Saturday Dec 27, 2008 #

Running warm up/down 15:10 [3] 3.0 km (5:03 / km)
shoes: Asics Nimbus 9

Apsilimas prie LC sprinta.

Skiing race 26:48 [5] 3.43 km (7:49 / km) +100m 6:49 / km
shoes: Fischer RCR

LC sprintas 3.4 km 11KP, pradzioje pridariau begale klaidu, paskui isivaziavau. Viso ~4' klaidu.

Skiing warm up/down 14:00 [3] 3.0 km (4:40 / km)
shoes: Fischer RCR

Po varzybu su Edvardu ir Gedu dar pasislidinejome.

Friday Dec 26, 2008 #

Skiing 1:03:00 [3] 15.0 km (4:12 / km) +221m 3:55 / km
shoes: Fischer RCR

Sio sezono pirmas pasislidinejimas Otepaa slidinejimo trasoje.

Thursday Dec 25, 2008 #

Running 57:24 [3] 12.3 km (4:40 / km) +15m 4:38 / km
shoes: Asics Nimbus 9

Namai-Berciunai-namai su Lota, nuostabus oras, sauleta diena ir sniegas aplink.

Note

Sveikinu visus su Sv. Kaledom!

Wednesday Dec 24, 2008 #

Note
(rest day)

Tuesday Dec 23, 2008 #

Running intervals 43:13 [4] 8.0 km (5:24 / km) +90m 5:07 / km
ahr:155 max:184 shoes: Asics Nimbus 9

Apsilimas, pagreitejimai 6x1', atsistatymas.

Strenth/stretch 7:00 [3]

Manksta pries pagreitejimus.

Monday Dec 22, 2008 #

Note
(rest day)

Sunday Dec 21, 2008 #

Running 2:06:40 [3] 24.0 km (5:17 / km) +350m 4:55 / km
ahr:150 max:175 shoes: IceBug

Ravai su Hobitu, Vyc ir Vikingu.

Saturday Dec 20, 2008 #

Running warm up/down 21:24 [3] 4.0 km (5:21 / km) +5m 5:19 / km
ahr:142 max:157

Apsilimas VP.

Inline skating 1:27:27 [4] 18.2 km (4:48 / km) +25m 4:46 / km
ahr:161 max:172 shoes: Roleriai

Su Vosvos'u VP.

Friday Dec 19, 2008 #

Running 1:44:04 [3] 18.4 km (5:39 / km) +110m 5:29 / km
ahr:147 max:163 shoes: Asics Nimbus 9

Namai - VP tiesioji su Fortunieciais :) - namai, siandiena begti dar prasciau, ciuozykla vienu zodziu.

Strenth/stretch 10:00 [3]

Manskta VP ir namuose, tempimo pratimai, biski presui.

Thursday Dec 18, 2008 #

Running 1:05:00 [3] 12.4 km (5:15 / km) +85m 5:04 / km
ahr:142 max:154 shoes: Asics Kayano 13

Namai - VP - namai. Begimas su praslydimais.

Strenth/stretch 5:00 [3]

Tempimo pratimai, kazkaip nebuvo jegu ka rimciau daryti.

Wednesday Dec 17, 2008 #

Note
(rest day)

Recovery after party...

Tuesday Dec 16, 2008 #

Note
(rest day)

Naujametinis kompanijos balius.

Monday Dec 15, 2008 #

Running 1:31:19 [3] 18.46 km (4:57 / km) +136m 4:46 / km
ahr:145 max:160 shoes: Asics Kayano 13

Namai - 2xVP ratuka - namai.

Strenth/stretch 10:00 [3]

Manksta, tempimo pratimai.

Sunday Dec 14, 2008 #

Running 25:31 [3] 5.0 km (5:06 / km) +25m 4:59 / km
ahr:143 max:152 shoes: Asics Nimbus 9

Apsilimui VP ratukas

Inline skating 1:07:47 [3] 16.0 km (4:14 / km) +70m 4:09 / km
ahr:158 max:172 shoes: Roleriai

VP.

Saturday Dec 13, 2008 #

Running 2:00:41 [3] 23.0 km (5:15 / km) +175m 5:03 / km
ahr:151 max:166 shoes: Asics Kayano 13

Namai-3xVP ratukai -namai.

Friday Dec 12, 2008 #

Running 19:34 [3] 4.0 km (4:54 / km)
ahr:153 max:165 shoes: Asics Nimbus 9

Geriau tiek negu nieko.

Thursday Dec 11, 2008 #

Running 57:42 [3] 12.0 km (4:49 / km) +50m 4:43 / km
ahr:155 max:167 shoes: Asics Nimbus 9

Kaip ir vakar, iki Seurasaari ir atgal.

Wednesday Dec 10, 2008 #

Running tempo 54:32 [4] 12.0 km (4:33 / km) +50m 4:27 / km
ahr:162 max:175 shoes: Asics Nimbus 9

Iki Seurasaari salos ir atgal.

Monday Dec 8, 2008 #

Running 53:07 [3] 11.0 km (4:50 / km) +60m 4:42 / km
ahr:154 max:165 shoes: Asics Nimbus 9

Radau visai saunu ratuka sailia viesbucio, tai ir pabegiojau cia pat.
C • ir vel?! 4

Strenth/stretch 10:00 [3]

Tempimo pratimai, truputis preso ir atsispaudimu.

Sunday Dec 7, 2008 #

Running 1:45:34 [3] 18.0 km (5:52 / km) +90m 5:43 / km
ahr:143 max:163 shoes: Asics Nimbus 9

Analytine ilga treniruote "Savaites komentarai" Bukciuose su Pupsiku, Skyrma ir Vosvos.

Friday Dec 5, 2008 #

Running 30:00 [3] 6.0 km (5:00 / km) +20m 4:55 / km
ahr:140 max:154 shoes: Asics Nimbus 9

Lengvai.

Thursday Dec 4, 2008 #

Running 1:07:52 [3] 13.0 km (5:13 / km) +105m 5:01 / km
ahr:152 max:170 shoes: Asics Nimbus 9

Namai -VP ratukas - namai.

Strenth/stretch 15:00 [3]

Manksta ir tempimo pratimai po 10' begimo ir grizus. Lygiagretes, pratimai presui, bandziau nepersistengti. Biatlono sezonas prasidejo, ukrainieciai stebina, o Bjorndalenui nesiseka.
C • Individual'as 2

Wednesday Dec 3, 2008 #

Note
(rest day)

Griztu namo.

Tuesday Dec 2, 2008 #

Note
(rest day)

C • Teisingai... reikia saugoti... 2

Monday Dec 1, 2008 #

Running 1:05:10 [3] 12.1 km (5:23 / km) +10m 5:22 / km
ahr:145 max:154 shoes: Asics Nimbus 9

Pagal pakrante.

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