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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: vijurks

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running4 3:46:22 24.05(9:25) 38.7(5:51)
  Orienteering3 2:54:19 13.24(13:10) 21.3(8:11)
  Pilates2 1:30:00
  Total7 8:10:41 37.28 60.0
  [1-5]6 6:40:41
averages - sleep:7.7

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Sunday Dec 10, 2017 #

Orienteering race (Antakalnis) 24:19 [4] ** 3.8 km (6:24 / km)
slept:9.0 shoes: Ice-Bug

Vilnius sprint- tour. After 1h working in the start I wasnt too enthusiastic about racing. Ran too long on the warm-up and sprinted last couple of minutes - apparently didnt need as there was a magical start Si unit. Felt ok in the forest (beginning), but once I hit urban area - I didnt change pace, so it felt slow. on the last part left foot started to give some annoying signs, so it was even less motivation. Didnt miss really - some hesitations. Felt tired in general and hesitated to move faster. Was really lazy to warm down, but met focus trail crew, so has happy with company for another 7k.

Running warm up/down 57:00 [3] 8.7 km (6:33 / km)
shoes: Ice-Bug

Saturday Dec 9, 2017 #

Orienteering intervals (Paneriai) 36:00 [4] 4.5 km (8:00 / km)
ahr:165 max:174 slept:8.0 shoes: Bold orange

3x1,5km kind of intervals with Vesta. More it was effort run. It was difficult to move in the terrain - up, down and map reading. The last section of session did on easy pace - and thats where navigation went really bad - typical slow running problem. HR was quite low- I suspect Im still tired...

Orienteering warm up/down 38:00 [3] 5.5 km (6:55 / km)
shoes: Bold orange

Friday Dec 8, 2017 #

Orienteering 1:16:00 [2] ***** 7.5 km (10:08 / km)
ahr:144 slept:7.0 shoes: Bold orange

Night-o corridor. Not sure how it was usefull orienteering wise - a lot of walking and stopping as was freaked out to get lost - map quality was shit and terrain + corridor + night made it difficult. Had some people around, but always stayed back and alone eventually. On the long no 4 was already loading the map, but then saw reflextion of control. Didnt find 4th last and messed up the next one so loaded the map on the phone, but guys cought me up, so i just followed.
One positive thing - that really followed my co pass and many times it worked better than reading map..

Thursday Dec 7, 2017 #

Running intervals (VP) 18:07 [5] 4.5 km (4:02 / km)
max:187 slept:7.0 shoes: Green-Asics

3x1.5km with 500m or so snail recovery. Suspect 2nd interval being slightly longer and it was also uphill. First interval felt super easy, 2nd was hard and the last one was ok again. Calves were still tight.


Running warm up/down (+rec) 50:00 [3] 7.5 km (6:40 / km)
ahr:154 shoes: Green-Asics

Wednesday Dec 6, 2017 #

Running (Commute to work) 49:00 [3] 8.5 km (5:46 / km)
slept:7.5 shoes: Ice-Bug

Run ro work as traffic was too bad even at 9am. Bag a bit heavy as tried to fit winter jacket and shoes..

Tuesday Dec 5, 2017 #

Pilates 45:00 [0]

Running (VP) 52:15 [3] 9.5 km (5:30 / km)
ahr:147 shoes: Green-Asics

With Rb girls. Felt ok for the first loop. Then staeted to feel tired. Calves still tight

Monday Dec 4, 2017 #

Pilates 45:00 [0]

+sauna. Calves very tight

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