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Training Log Archive: vijurks

In the 7 days ending Apr 9, 2017:

activity

time

miles

Running

4:18:45

27.22

(9:30)

43.8

(5:54)

Orienteering

1:56:53

9.32

(12:32)

15.0

(7:48)

Pilates

1:25:00

Gym

45:00

Stretching

1:00

Total

8:26:38

36.54

58.8

[1-5]

7:01:38

averages - sleep:6.8

1:47

0:00

» now

Sunday Apr 9, 2017 #

Orienteering race (Kurzemes pavasaris, Talsi) 1:17:13 [5] **** 9.6 km (8:03 / km)
ahr:172 max:183 2c slept:8.0 shoes: Bold-Orange

8.7km, 20kp. Long course. Body again didnt feel super great - kept 3rd gear on with short switches to 4th. Navigation was reasonable - had a bigger miss on 3rd, where lost direction and ended up in the wrong place on the slow, it took a while to relocate. Small misses here and there, a bit clumsy route choices/execution, but total time loss should be under 3 min. But was going pretty slow, didnt even tried to force move faster. Saw Emma J. on no.5, speed didnt seem to be anything impressive and kind of could hang on, but that sounded boring navigation-wise and didnt want to harm my body :)
~12.19, got beaten by Gabija in the finish by 2s.
Lower back very sore after the run. Left hamstring also not happy.
GSP with my routes

Running warm up/down 23:00 [3] 4.0 km (5:45 / km)
shoes: Kayano-Pink

Saturday Apr 8, 2017 #

Orienteering race (Talsi) 39:40 [5] 5.4 km (7:21 / km)
ahr:178 max:184 slept:6.0 shoes: Bold-Orange

Kuržemės pavasaris, WRE. Felt pretty heavy, it was hard moving in the greenish forest, uphills felt painfully as well. Didn't make super huge mistakes, but it was far from clean run. Did many small loops in control area, checked 3-4 parallel controls. Did one bigger miss on the 7th, when ended up in the midway to 8th, where lost around 1.5min, though it didn't feel so. Totally under 3min mistakes. Was 8min behind Johansson.
GPS

Running warm up/down 38:00 [3] 6.0 km (6:20 / km)
ahr:145 shoes: Bold-Orange

Friday Apr 7, 2017 #

Running (KS) 44:00 [3] 6.6 km (6:40 / km)
ahr:143 max:170 slept:6.0 shoes: Kayano-Pink

Easy round some flatter parts of karoliniskiu slaitas with Kysulis. Still trying to get sick..

Thursday Apr 6, 2017 #

Pilates 45:00 [0]

Running (KP) 59:15 [3] 10.0 km (5:56 / km)
ahr:154 max:179 slept:7.0 shoes: Asics Trainer- Blie

Drills + 6x100m(17-18s). 2nd day in a row body is trying to get sick. Yesterday skipped run as didnt feel super well after lunch, but today ignored body. Hr felt a bit too high and short intervals felt just enough.

Tuesday Apr 4, 2017 #

Pilates 40:00 [0]

Running intervals (KP) 11:30 [5] 3.0 km (3:50 / km)
max:189 shoes: Asics Trainer- Blie

2km + 5x200m. After 2km was 400m jog + coach chatting recovery. 200's had 200 jog recovery.
I was crippling all day long, so was not sure how it will go. Barely could do drills - it was some kind of limping. But once I started 2km, I felt ok, even easy. Of course after 800m I started to get tired and checked HR, it seemed a bit too high (189) and I slowed down, so in the end was pretty comfortable pace, even tried to finish last 200m. Time - 7.51. On 200m felt ok, still couldnt understand the pace (43-39). HR is a bit in a shock.

Running warm up/down (+rec) 56:00 [3] 9.2 km (6:05 / km)
shoes: Asics Trainer- Blie

+drills

Monday Apr 3, 2017 #

Running (Panerys) 27:00 [3] 5.0 km (5:24 / km)
ahr:150 max:163 shoes: Kayano-Pink

Easy jog. Really struggling to walk, especially down the stairs. Seems my quads forgot about the hills..

Gym 45:00 [2]
ahr:130 max:149

As wanted to run, skipped warm up part. Apparently its like intensity 2 according my hr.
A little bit of core after too.

Stretching 1:00 [3]

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