Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grafaz

In the 31 days ending Mar 31, 2010:

activity	#	time	miles		km		+m
Running	12	6:57:35	46.6	(8:58)	75.0	(5:34)	325
Skiing	6	5:55:41	44.49	(8:00)	71.6	(4:58)	480
cycling	2	5:15:00	43.5	(7:15)	70.0	(4:30)	660
Orienteering	3	2:19:15	11.99	(11:37)	19.3	(7:13)	82	24 /	37c	64%
Strenth/stretch	4	28:00
Total	20	20:55:31	146.58		235.9		1547	24 /	37c	64%

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Wednesday Mar 31, 2010 #

cycling 2:00:00 [3] 30.0 km (4:00 / km) +300m 3:49 / km
shoes: Specialized Stumpjumper 2007

Nice evening ride with Walka, Vidute and Edvardas trough Markuciai, Puckoriai, Belmontas and Sapiegine. No HR as watch battery died.

Tuesday Mar 30, 2010 #

Running warm up/down 8:48 [3] 1.5 km (5:52 / km)
ahr:132 max:150

Warm up/down before and after o course.

Orienteering 38:51 [3] 4.6 km (8:27 / km) +42m 8:05 / km
ahr:151 max:162

O-Tuesdays in Vingis park, though that when will run slowly will avoid mistakes, but was so wrong, because several times messed CP picking order and was not able to keep direction all the time. Anyway, was fun to run with map again.

Monday Mar 29, 2010 #

Running 35:35 [3] 6.0 km (5:56 / km) +50m 5:42 / km
ahr:132 max:145 shoes: Asics Kayano 13

Home - VP - home, somehow hard to run after yesterday's ride.

Strenth/stretch 7:00 [3]

Sunday Mar 28, 2010 #

cycling 3:15:00 [3] 40.0 km (4:53 / km) +360m 4:40 / km
ahr:117 max:158 shoes: Specialized Stumpjumper 2007

First bike ride this year around Vilnius suburbs with strong girls Zaibs, Vijurks, Kyska and Neringija, was tough to keep up with them, but somehow survived :) Thanks girls for being so gentle to me :D

Thursday Mar 25, 2010 #

Running 35:36 [3] 6.5 km (5:29 / km) +25m 5:22 / km
ahr:140 max:149 shoes: Asics Kayano 13

Home -VP home

Strenth/stretch 7:00 [3]

Tuesday Mar 23, 2010 #

Running 33:50 [3] 6.5 km (5:12 / km) +25m 5:06 / km
ahr:150 max:163 shoes: Asics Kayano 13

Home - VP - home

Strenth/stretch 7:00 [3]

Sunday Mar 21, 2010 #

Running 35:11 [3] 6.5 km (5:25 / km) +25m 5:19 / km
ahr:151 max:164 shoes: Asics Kayano 13

Strenth/stretch 7:00 [3]

Friday Mar 19, 2010 #

5 PM

Running 35:25 [3] 6.5 km (5:27 / km) +25m 5:21 / km
ahr:143 max:156 shoes: Asics Kayano 13

Home -VP - home, somehow was not so easy to run :/.

Thursday Mar 18, 2010 #

Note
(rest day)

Wednesday Mar 17, 2010 #

Skiing 42:10 [3] 9.0 km (4:41 / km) +45m 4:34 / km
ahr:144 max:166 shoes: Madshus skate

Skiing in VP, ideal conditions for skiing, lot of fresh snow, probably last skiing this season..

Tuesday Mar 16, 2010 #

Running 40:04 [3] 7.0 km (5:43 / km) +30m 5:36 / km
ahr:133 max:142 shoes: Asics Kayano 13

Home - VP - home. Nice evening, lot of new snow.

Monday Mar 15, 2010 #

Note
(rest day)

Sunday Mar 14, 2010 #

11 AM

Skiing (Aukstagiris) 1:40:41 [3] 19.1 km (5:16 / km) +240m 4:58 / km
ahr:146 max:167 shoes: Madshus skate

Snaiges ski trip in Aukstagiris. Did 12km and 7km loop together with Kysulis.

Saturday Mar 13, 2010 #

Orienteering race 47:52 [4] *** 7.0 km (6:50 / km) +40m 6:39 / km
ahr:172 max:179 spiked:15/19c shoes: Fischer RCS Carbonite

Zemaitijos championship, short middle distance. Did mistake ~30" on the way to first KP, started looking for KP to early. Later did several wrong route choices and was falling all the time, somehow legs was not able to hold me :). Very glad to come here after not being in LT champ that was held in same place.

Skiing warm up/down 45:00 [3] 8.0 km (5:38 / km)
ahr:137 max:152 shoes: Fischer RCS Carbonite

Warm up and cool down.

Friday Mar 12, 2010 #

Orienteering race 15:22 [4] 2.1 km (7:19 / km)
8c shoes: Fischer RCS Carbonite

Zemaitijos SKI-O championship, Telsiai. Relays two man (me and Henrikas) relays, 4x2x2x4 km. Was skiing 2 and 4 leg . Was unable to read map from beginning, so followed Pupsikas and Valdas direction for the first two KP, later started more less understand map and finished course without big mistakes.

C • NEMELUOK! :) 4

Orienteering race 25:51 [4] 4.1 km (6:18 / km)
shoes: Fischer RCS Carbonite

Relays 4 leg, started without big mistakes till 4KP, where got lost and few minutes was trying to understand where I'm, luckily saw Regis skiing in right direction and after that managed to find where I'm :). Rest of the course finished without big mistakes.

Orienteering race 11:19 [4] *** 1.5 km (7:33 / km)
spiked:9/10c shoes: Fischer RCS Carbonite

Zemaitijos championship, super sprint. Did it without big mistakes, only spent 10-15" searching for KP device at KP 7.

Skiing 40:00 [3] 7.0 km (5:43 / km)
shoes: Fischer RCS Carbonite

Warm up/cool down.

Thursday Mar 11, 2010 #

Skiing 1:21:50 [3] 16.0 km (5:07 / km)
ahr:149 max:163 shoes: Fischer RCS Carbonite

Skiing on Kaunas "sea" with big gang of orienteerers from Kaunas and Vilnius. Very nice day, good company and 100% satisfaction.

Wednesday Mar 10, 2010 #

6 PM

Running (VP) 37:06 [3] 7.1 km (5:14 / km) +40m 5:05 / km
ahr:150 max:162 shoes: Asics Kayano 13

VP loop on a bit higher pace.

Monday Mar 8, 2010 #

6 PM

Running 41:30 [3] 7.7 km (5:23 / km) +40m 5:15 / km
ahr:140 max:151 shoes: Asics Kayano 13

VP loop with Vidute.

Friday Mar 5, 2010 #

Note
(rest day)

Thursday Mar 4, 2010 #

6 PM

Running 37:50 [3] 6.6 km (5:44 / km) +20m 5:39 / km
ahr:135 shoes: Asics Kayano 13

Easy run with from home to VP and back.

Wednesday Mar 3, 2010 #

6 PM

Skiing 46:00 [3] 12.5 km (3:41 / km) +195m 3:25 / km
ahr:146 max:167 shoes: Fischer RCS Carbonite

3 loops in Rokanktiskes.

Tuesday Mar 2, 2010 #

6 PM

Running 38:20 [3] 6.6 km (5:48 / km) +25m 5:42 / km
ahr:129 max:148

VP together with Kyska and Edvardas.

Monday Mar 1, 2010 #

6 PM

Running (VP) 38:20 [3] 6.5 km (5:54 / km) +20m 5:48 / km
ahr:133 max:152 shoes: Asics Kayano 13

Slow run in VP with Kyska and bunch of other os lovers.

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