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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: vijurks

In the 7 days ending Sep 3:

activity # timemileskm+m
  Orienteering3 3:06:12 15.04(12:23) 24.2(7:42)58c
  Running3 1:42:45 9.76(10:32) 15.7(6:33)
  Pilates2 1:30:00
  Total5 6:18:57 24.79 39.958c
  [1-5]4 4:48:57
averages - sleep:7.3

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Sunday Sep 3 #

Orienteering race (Telšiai) 1:28:03 [5] *** 12.7 km (6:56 / km)
ahr:173 max:180 23c shoes: Bold orange

LT long. 11.2km, 23kp. The course was more like very long middle than the real long - lots of shortish technical legs and only 2-3 longer legs with some route choices that were in the 2nd part, so technical beginning with fresh head and long legs with more running wasnt very good planning for LT long champs (opposite would be more interesting). In the beginning was brave to go straight (which wasnt very optimal sometimes - 4th), but later tried to go on the roads more. Didnt really miss the controls - mostly wasted time in bad route choices and made smth stupid in the middle of the leg:
14th - decided explore some green and by avoiding it ended up arriving to control from opposite direction than I planned
15th - again explored green in the middle of the leg - good i checked compass
19th - stuck in the green too much as went on the left instead using muddy path on the right.
21st - again decided going straight through green was better than use the path on the right
22nd - this time was clever taking path, but unfortunately it was the wrong one..
Totally think it was close to 4min mistakes. Lost totally 8.15 to Gabija. Body felt pretty good, but never felt im on the highest gear - in some places had to hold be back as HR wanted to play up a bit. Right quad a bit playful as well - didnt cause problems during the run, but after it felt nasty and kind of cramping. Didnt feel like I gave it all - got tired, but not as exhausted like after Baltics or WOC longs. HR average/max was also rather low.
Kind of happy with the weekend - was nice to feel speed in the legs after such disappointing previous weekend.
GPS
Splits

Running warm up/down 25:00 [3] 2.2 km (11:22 / km)
ahr:136 shoes: Bold orange

Saturday Sep 2 #

Orienteering race (Telšiai) 38:24 [5] *** 5.5 km (6:59 / km)
ahr:179 max:184 15c slept:8.0 shoes: Bold orange

LT relay champs, OK Ąžuolas - Kastė, Tatiana, me. Kaste had pretty shit first leg with one big mistake and was already 3-4min after the main pack. Tatiana didnt do very well neither - didnt seem she had a big mistakes, so did barely 2min than Kaste and was running in Agne P. level.. So went out 3min behind podium in 4th, knowing Sandra is chasing me not so much behind, so the highest gear was on from the beginning. Navigation and speed were pretty good till no6, where I did the only real mistake of the course. On the way to no5 saw Migle from Fortuna on the path and somehow my mind decided i should take a straight route, even though the most optimal and safest was to go on the left using paths and vegetation boundaries. So going straight wasnt so smooth - early on noticed Im going a bit more to the right (vegetation pretty nasty there). Then several minutes black out in the green till i shifted to the left where my control was. Totally made close to 3min mistake and double distance than the leg.. From there it was the highest gear again - impressed my ex-coach E.V. on the long leg by the speed as I managed to keep him behind :) Body felt ok - seems extra rest this week was a good decision. Right quad was ok too. I was ~2:30 behind Dvorianskaja, what i think was pretty good considering she is fast and didnt miss. It was pity that we were just over 1min behind Dainava and 1.5min Sakas that both were on podium - if i would be more clever on the 6th control, the game in the end would have been much more interesting :)
GPS
Results

Running warm up/down 29:00 [3] 5.0 km (5:48 / km)
ahr:145

Thursday Aug 31 #

Pilates 45:00 [0]

Wednesday Aug 30 #

Running (VP) 48:45 [3] 8.5 km (5:44 / km)
ahr:144 max:167 slept:7.0 shoes: Green-Asics

With Kysulis off road around VP - was surprised its possible to do 90% trail with little people.

Tuesday Aug 29 #

Pilates 45:00 [0]

Orienteering (Gudeliai) 59:45 [3] *** 6.0 km (9:58 / km)
ahr:149 max:213 20c slept:7.0 shoes: Inov-8 X-TALON

Masinės 4.8km, 20c. Not sure if it was good to out to the forest - even before I knew its gonna be more leg testing than orienteering. Navigated messy - lots of small errors, did one big mistake - map really needs to be updated. Quad was quite tight in the beginning but after it warmed up , was quite ok - at least while running easy and on the soft ground. Also HR didnt like such pace change - from easy run uphill and walking to dead standing, so several times went up.

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