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Training Log Archive: vijurks

In the 7 days ending Apr 16, 2017:

activity

time

miles

Running

4:02:10

26.91

(9:00)

43.3

(5:36)

Orienteering

3:56:06

18.64

(12:40)

30.0

(7:52)

19c

Pilates

1:25:00

Gym

45:00

Stretching

1:00

Total

10:09:16

45.55

73.3

19c

[1-5]

8:43:16

averages - sleep:7

3:08

0:00

» now

Sunday Apr 16, 2017 #

Orienteering 1:28:00 [3] **** 12.5 km (7:02 / km)
ahr:158 max:173 slept:8.0 shoes: Bold orange

Long course on one of FIN-5 maps from the last year. Relevant to WMOC. Super boring - map nothing special, but worst part was the course - lots of running on easy parts and using roads. Its not scandinavia I remember.

Orienteering (Klamila) 1:40:00 [3] ***** 10.0 km (10:00 / km)
ahr:152 max:171 shoes: Bold orange

O-technique. Control picking-corridor-contours-white map-boulders only-removed objects-corridor. On control description it said 7km, but we suspected that corridor was not included.. Started in a nice 'moving' pace, navigation was pretty good in the beginning, small wobbles and I met Sandra. But soon dropped off as wanted my own navigation (and got a bit lost). struggled on countours only and while map. Only stones were also tricky and thats where basically I got empty legs and head. As the last bits were a bit technically easier, finished without big losses, but wasnt enjoying so much anymore..

Saturday Apr 15, 2017 #

Running (Klamila) 22:30 [3] 4.3 km (5:14 / km)
ahr:146 max:159

Evening jog with girls after loong day in the car. Body feels wrecked.

Friday Apr 14, 2017 #

Orienteering (Night o) 48:06 [4] **** 7.5 km (6:25 / km)
ahr:170 max:178 19c slept:6.0 shoes: Bold-Orange

Lt night champs. 7k. Felt shit all day, kind of dizzy and tired, not enough sleep is not good for me. Got a red bull on the way as was already getting sleepy, it helped. Ran in comfortable pace, so minimised mistakes, but still did some small loops and compass mistakes. Really enjoyed forest and solo run with no pressure, it was very good for following the compass too as it was nice open forest with good runnability. 4min after Sandra in 2nd

Running warm up/down 9:30 [3] 1.5 km (6:20 / km)
shoes: Bold-Orange

Thursday Apr 13, 2017 #

Pilates 40:00 [0]

More intense and more for legs/abs what in Deimantas class

Running (KP) 3:50 [3] 1.2 km (3:12 / km)
max:185 slept:7.0 shoes: Asics Trainer- Blie

6x200m with 200rec. With Vesta. As doing night-o tomorrow, took less than originally planned (10-12). HR got up - sleep deprivation is not good..

38-39-39-37-38-37

Running warm up/down (+rec, drills ) 1:00:00 [3] 9.5 km (6:19 / km)
ahr:147 shoes: Asics Trainer- Blie

Wednesday Apr 12, 2017 #

Running (VP) 50:40 [3] 9.3 km (5:27 / km)
ahr:142 max:163 slept:7.0 shoes: Kayano-Pink

With Kysulis, easy. It was nasty weather, didnt want to go for more

Tuesday Apr 11, 2017 #

Pilates 45:00 [0]

Running intervals (KP) 12:10 [5] 3.2 km (3:48 / km)
ahr:177 max:187 shoes: Kayano-Pink

4x800m with 400m rec. Goal was 3.45 pace. Nearly succeeded, skipped the 5th one as pace dropped on the 4th. It went relatively well, considering that Im not really recovered after weekend. HR kept well as well. Times:
3.01
3.01
3.02
3.07

Running warm up/down (+rec, drills ) 50:00 [3] 8.0 km (6:15 / km)
shoes: Kayano-Pink

Monday Apr 10, 2017 #

Running (Panerys) 33:30 [3] 6.3 km (5:19 / km)
ahr:147 max:167 shoes: Kayano-Pink

along river. Nice and warm, a bit windy

Gym (Body sculp) 45:00 [1]

Lower back is sore, so skipped some exercises.

Stretching 1:00 [0]

Lower back and hips damn sore, had some quality stretching, roll and sauna after.

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