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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: vijurks

In the 7 days ending Jan 28:

activity # timemileskm+m
  Orienteering3 4:06:30 21.75(11:20) 35.0(7:03)
  Running3 3:16:40 19.57(10:03) 31.5(6:15)
  SKIING!!!2 1:45:00 12.12(8:40) 19.5(5:23)
  BFP(S&C)1 20:00
  Total7 9:28:10 53.44 86.0
averages - sleep:6.7

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Sunday Jan 28 #

Orienteering (SmiltynÄ—) 1:37:30 [3] **** 14.5 km (6:43 / km)
ahr:150 slept:7.0 shoes: Bold orange

Long easy. Again problems with reading-seeing stuff on the map as it was 1:15000. Did several stilly mistakes. Got tired after 1h, but had to push a bit especially in the end as had to hurry to the ferry.

Saturday Jan 27 #

10 AM

Orienteering (Klaipeda) 1:57:00 [3] ***** 15.0 km (7:48 / km)
ahr:149 max:176 slept:6.0 shoes: Bold orange

Technical​ o session - no vegetation and just several tracks, corridor and some sections faster. Pretty messy as way to many brown lines and not so much stuff in reality. Had problems reading map especially in the corridor, so had some really slow sections.
3 PM

Orienteering (Klaipeda) 32:00 [4] ** 5.5 km (5:49 / km)
ahr:162 shoes: Aisics GEL

Sprint relay - 2,2 + 1,7. After a good lunch map the first leg was pretty sleepy. Kept behind girls, sometimes went out to the front and did some minor misses. 2nd leg was a bit easier as there were less people around and a bit slower.

Thursday Jan 25 #

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

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

Wednesday Jan 24 #

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 #

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 #

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

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