Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: vijurks

In the 7 days ending Feb 5, 2017:

activity

time

miles

Orienteering

5:20:00

27.03

(11:50)

43.5

(7:21)

15c

Running

3:34:30

20.51

(10:28)

33.0

(6:30)

350

Pilates

45:00

BFP(S&C)

30:00

Stretching

2:00

Total

10:11:30

47.53

76.5

350

15c

[1-5]

9:24:30

averages - sleep:7.1

2:24

0:00

» now

Sunday Feb 5, 2017 #

Orienteering (Duruskininkų miškas) 1:33:30 [4] *** 14.0 km (6:41 / km)
ahr:159 max:172 slept:9.0 shoes: Bold orange

Mass start in the hard hard snow as the guys started behind us and never cought up. after longer/shorter forkings ended up somewhere in the front of girls with Vesta and Deimante. It was nice to have someone to struggle together in the snow. Did couple of mistakes when couldnt sport SI unit in the vagues areas. It was fun.

It was good weekend - gained some power in legs, not so much intensity though as it was really heavy to run in cracking snow.

Saturday Feb 4, 2017 #

Orienteering (Kermusijos miskas) 1:35:30 [3] *** 12.0 km (7:58 / km)
ahr:154 max:172 slept:8.0

One man relay - started all together, so was a bit hard for first 3 controls. Then couldnt find/see one control as it was only poles with SI units, no control flags. It was a nice break, so was easier to keep on going. It was damn hard on the hard snow - impossible even to try run a bit faster, so was always stuck in struggling pace.

Orienteering (Durskininkai) 48:30 [4] ** 8.0 km (6:04 / km)
ahr:152 max:173 shoes: Kayano-Pink

Sprint relay in town - 2 people team, two courses each. First run was hard, but second felt better physically - maybe it was more technical. Pretty slippery too.
Sauna in the evening. Left achilles is a bit sensitive.

Friday Feb 3, 2017 #

Orienteering (Druskininkai) 1:22:30 [3] **** 9.5 km (8:41 / km)
ahr:154 max:171 15c shoes: Bold orange

Lt national team training camp. Night o. Difficult both technically and physically because of cracking hard ankle deep snow. Was pretty frustrating in the beginning, but later it got better. It was pretty annoying when one control already was collected so circled around the place for a while.

Thursday Feb 2, 2017 #

Running intervals 26:00 [5] 6.0 km (4:20 / km)
ahr:180 max:186 slept:8.0 shoes: Kayano-Pink

3x2km with 5' rec. Solo. Felt kind of slow, couple times felt like i was getting right rythm, but it didnt stay for long. Lungs were struggling, but at least did good workout for heart.

8.39 180-184
8.35 179-185
8.42 180-186

Running warm up/down (+rec) 37:00 [3] 5.7 km (6:29 / km)
shoes: Kayano-Pink

Wednesday Feb 1, 2017 #

Running hills (3 crosses) 1:02:30 [3] 9.0 km (6:57 / km) +350m 5:49 / km
ahr:146 max:172 slept:4.0 shoes: Kayano-Pink

5x3 crosses with Vesta. Was much more fun than to do it alone. Felt crap all day because too little sleep, so was glad I did it.

BFP(S&C) 30:00 [1]

3x core routine. I see improvement since I started to do it.

Stretching 1:00 [0]

Tuesday Jan 31, 2017 #

Running intervals (Maniezas) 9:00 [5] 2.8 km (3:13 / km)
max:207 slept:8.0 shoes: Asics Trainer- Blie

3x100-200-300-400 with ~200m rec (less after 100m, more after 300m and 400m). Started pretty vague with Vesta and Katia, but after 1st set Vesta started running her crazy pace and Katia dropped off several seconds. So was kind of solo session everyone struggling alone. Was pretty hard to keep right pace for each distance. Missed out one 200's as wasnt recovered after HHR which got me on the recovery. Normal HR max was 186. Had dual feeling as was really far behind Vesta, but still my splits were ok as for this winter. On the last 400s started to feel tired in legs (higher quads) what I think is a good sign what means that my lungs/heart is not the main factor which stops me.
Splits:
0.19-0.37-0.58-1.21
0.18--------0.57-1.21
0.18-0.38-1.00-1.23

Running warm up/down (+rec) 1:20:00 [3] 9.5 km (8:25 / km)
shoes: Kayano-Pink

Pilates 45:00 [0]

Stretching 1:00 [0]

Monday Jan 30, 2017 #

Note
slept:5.5 (rest day)

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