Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: vijurks

In the 7 days ending Jan 25, 2018:

activity

time

miles

Running

4:25:00

26.91

(9:51)

43.3

(6:07)

SKIING!!!

3:01:30

18.64

(9:44)

30.0

(6:03)

BFP(S&C)

50:00

Biking

30:30

Orienteering

22:47

2.49

(9:10)

4.0

(5:42)

Total

9:09:47

48.03

77.3

averages - sleep:7.2

1:53

0:00

» now

Thursday Jan 25, 2018 #

Running intervals (Maniezas) 22:50 [5] 6.0 km (3:48 / km)
ahr:176 max:186 slept:7.0 shoes: Trainer 2018

6x1km with 400w rec (4.10-5.20). With Indre. Felt okayish, but from 3rd or so got into pattern where kept pace for the first 3 loops at 45 avg and the last two would drop dramatically. Good effort on the last 200m to keep up with Indre - made a nice negative split. Foot was ok. Loud-scary breathing.
3.48 -.3.48 - 3.47 -. 3.49 - 3.49 -.3.46

C • Oho. 1

Running warm up/down (+rec, drills 2s) 1:00:00 [2] 7.5 km (8:00 / km)
shoes: Trainer 2018

Wednesday Jan 24, 2018 #

Running (VP) 28:00 [3] 5.0 km (5:36 / km)
slept:6.5 shoes: Green-Asics

Pre-skiing running with RB

SKIING!!! (VP) 46:00 [3] 9.0 km (5:07 / km)
ahr:145 max:171 shoes: Fisheriai

With Neringa. Was dropping behind. Blaming un-waxed skies. Feet felt a bit tight, but not too bad.

Tuesday Jan 23, 2018 #

Running (Maniezas) 9:50 [5] 3.0 km (3:17 / km)
max:184 slept:6.5 shoes: Asics Trainer- Blie

10x300m with 300m rec (3.15-3.45). The most postive thing - my foot kept up well and didnt give any signs! But my heart didnt like this intensity - HR tried to go up after first two, so dropped pace 1-2sec and it was fine again. But itfelt hard running a bit slower - just the wrong stride.
A good stretch after.
59-58-1.01-1.00-1.00-59-1.00-1.00-56.

Running warm up/down (+ rec and drills 2s) 1:16:00 [3] 10.0 km (7:36 / km)
ahr:143 shoes: Asics Trainer- Blie

BFP(S&C) 20:00 [1]

2 sets of back-side-abs

Monday Jan 22, 2018 #

SKIING!!! (VP) 59:00 [3] 10.5 km (5:37 / km)
ahr:137 slept:7.0 shoes: Fisheriai

With Zaibs. The nicest track in Vilnius ive ever skiied! Legs and foot felt a bit sore to start, but after 10-15 min got better

Sunday Jan 21, 2018 #

Orienteering (Jaruzale) 22:47 [4] 4.0 km (5:42 / km)
ahr:171 max:179 slept:8.0 shoes: Ice-Bug

Vilnius sprint tour. Felt weird to try to run fast in so much snow. Didnt really miss anything, maybe couple of wrong route choices but nothing major - speed was low enough so i could read everything.

Running 31:00 [3] 5.5 km (5:38 / km)
ahr:147 shoes: Ice-Bug

Longer cool-down with Vida

Saturday Jan 20, 2018 #

Running (Verkiai) 37:20 [3] 6.3 km (5:56 / km)
ahr:152 max:164 slept:8.0 shoes: Asics Fuji

Easy jog with Zaibs.a lot of nasty snow

SKIING!!! (Verkiai - Z. Ezerai) 1:16:30 [3] 10.5 km (7:17 / km)
ahr:147 max:169 shoes: Fisheriai

The first 10min were painfull in various places in legs-feet. But then it got better and felt pretty easy and nice. I was surprised how easy arms felt - even though was working fair bit.

Friday Jan 19, 2018 #

Biking (Impuls) 30:30 [3]
ahr:138 max:159

Taking easy another day. Some cardio on the bike. Tried to keep hr around 150, but it was tough. Foot feels kind of ok. a good stretch and some core after

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

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