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Training Log Archive: Elvis

In the 31 days ending Aug 31, 2011:

activity

time

miles

Running

17:24:32

121.15

(8:37)

194.97

(5:21)

1433

Orienteering

2:09:42

8.57

(15:08)

13.8

(9:24)

440

56 /

64c

87%

Total

19:34:14

129.72

(9:03)

208.77

(5:37)

1873

56 /

64c

87%

averages - sleep:8.1 weight:65.8kg

2:50

0:00

» now

Wednesday Aug 31, 2011 #

7 PM

Running 1:21:23 [2] 14.79 km (5:30 / km) +105m 5:19 / km
ahr:142 max:163 slept:7.5 shoes: Nike Air State Run

3 loops in VP. During first meters met Vidutė, so turned around and took half of loop with her, in opposite direction. After 1st loop once again turned around and took two loops in regular direction - clockwise.

Surprise after coming home - no water at all, even cold. WTF? Some neighbour must be doing something nasty, as before training there was water. Shit happens.

11 PM

Note

Only-hot water shower is bigger extreme than only-cold water shower...

C • Kaip pagalvoji, tai teisybę... 1

Tuesday Aug 30, 2011 #

6 PM

Orienteering race 39:19 [3] *** 3.6 km (10:55 / km) +220m 8:22 / km
ahr:167 max:181 spiked:11/12c slept:7.0 shoes: VJ Twister

O-Tuesday in Grioviai. Read map during the run more than usualy, ran to all hills. The only real mistake to 5th CP - from 4th CP didn't check direction with compass and took direction felt that should take - it was 90 degrees to the left. Checked direction when hit a fence. Some 3'30'' mistake. Made small route choice mistake to 11th - should have taken the bridge from the left, while went into nettles. Some 30'' mistake. Ran 4.46 km.

Route:

Sunday Aug 28, 2011 #

1 PM

Running 1:54:30 [2] 19.9 km (5:45 / km) +125m 5:35 / km
ahr:142 max:164 slept:12.5 shoes: Nike Air State Run

4 loops in VP. As police blocked entrance to VP because of some event in VP arena, had to drop the car near Statoil, so each loop became some 550m longer (because of freshments from the car), and last loop made shorted. Yesterday in evening, after sprint, felt a little bit tired and even felt some cold symptoms. Maybe because of that today couldn't get up early, didn't feel fresh, and last two loops was barely moving.

Saturday Aug 27, 2011 #

2 PM

Orienteering race 20:27 [5] *** 3.0 km (6:49 / km)
ahr:188 max:196 spiked:28/29c slept:10.0 shoes: Nike Air State Run

LTU champs, sprint, Alytus. Started more or less fluently. A little bit confused on 3rd CP when CP station didn't beep - lost some 5''. The only and quite fatal mistake made to 23rd CP - head was already burning, so near CP didn't read map properly, and while was running from the left of the building (as should), thought that running from the right. Relocated from next CP. 1'15'' mistake. Ran 4.01km in total.

Wednesday Aug 24, 2011 #

7 PM

Running 1:15:37 [3] 14.55 km (5:12 / km) +105m 5:01 / km
ahr:152 max:167 slept:7.5 shoes: Nike Air State Run

3 loops in VP.

Tuesday Aug 23, 2011 #

6 PM

Orienteering race 36:58 [3] *** 3.5 km (10:34 / km) +220m 8:02 / km
ahr:161 max:181 spiked:11/12c slept:7.5 shoes: VJ Twister

O-Tuesday in Sapieginė. It was tough on the hills. One mistake, but huge one - to 9th CP took wrong slope too left, and as was tired, somehow didn't understand that running through open area, not just regular trail through forest. 5' mistake. Ran 4.17km.

Route:

Saturday Aug 20, 2011 #

9 AM

Running 2:50:00 [3] 32.12 km (5:18 / km) +230m 5:07 / km
ahr:153 max:174 slept:7.0 weight:66kg shoes: Nike Air State Run

7 loops in VP, the last one - shorter (3.1km). Like usually, took proper nutrition after each loop. Temperature was quite low: +13C - thought it will be too cold to run without thermo t-shirt, but it wasn't. The 1st loop was mentally tough - the planned distance was killing me. From the 2nd it was easier (maybe because of warm up during 1st loop or because of nutrition - electrolytes). At the end of 5th it started to rain. Maybe the rain refreshed me or didn't want to catch cold, so increased the pace. The last small loop ran at the fastest pace - 4:55/km. It was perfect self-feeling all the distance (starting from 2nd loop), just felt small pain in right knee few loops, also couldn't believe that can force the pace during 6th loop. No problems with shins or thighs at all, no pre-cramp. Perfect - maybe cold weather affected positively. Just when was driving home, felt that muscles in shins are moving quite a lot. Burned 2339 kcal.

C • nuuu you give..:) 2

Thursday Aug 18, 2011 #

Note
(rest day)

Blackout.

C • Ką tai reiškia ? :) Na tas blackout. 2

Wednesday Aug 17, 2011 #

7 PM

Running 1:19:53 [2] 14.6 km (5:28 / km) +105m 5:17 / km
ahr:144 max:178 slept:7.5 shoes: Nike Air State Run

3 loops in VP. First two - with clubmate Giedrius J., discussing about HR watches with GPS function. At the end of 3rd loop felt completely physically empty.

Tuesday Aug 16, 2011 #

7 PM

Orienteering race 32:58 [3] *** 3.7 km (8:55 / km)
ahr:157 max:177 spiked:6/11c slept:7.5 shoes: VJ Twister

O-Tuesday in "Mickūnai railway station". Tough day at work, so knew that it will be very good or disaster. As held map in hands more that 1.5 months ago, it became a disaster. 3rd CP - problems with direction, 5th - the same, 6th - completely didn't understand the map, 7th - went to far running from the left, 10th - problems with direction and map understanding. From the splits see that made some 9' of mistakes. Hope next time it will be better. Ran 4.87km.

Route (now I understand what went wrong to 6th CP):

Saturday Aug 13, 2011 #

10 AM

Running 2:08:41 [3] 23.4 km (5:30 / km) +170m 5:18 / km
ahr:148 max:167 slept:8.5 weight:66kg shoes: Nike Air State Run

5 loops in VP, the last one - a little bit shorter. Once again very good weather for running - some +23C, no rain. Tested "Anticramp" pills - didn't feel any influence - shins were quite tired after the training. Burned 1700 kcal.

Wednesday Aug 10, 2011 #

7 PM

Running 1:14:44 [3] 14.58 km (5:08 / km) +105m 4:57 / km
ahr:152 max:169 slept:7.5 shoes: Nike Air State Run

3 loops in VP. The second half of second loop - under rain. Shins unexpectedly tired after the training.

Tuesday Aug 9, 2011 #

7 PM

Running warm up/down 13:57 [2] 2.56 km (5:27 / km) +25m 5:12 / km
ahr:147 max:157 slept:7.5 shoes: Nike Air State Run

VP, warm-up.

Running tempo 12:03 [5] 3.0 km (4:01 / km) +8m 3:58 / km
ahr:175 max:182 shoes: Nike Air State Run

Tempo run. Started some 3:20/km, but after 400m started loosing speed and was running some 4:00-4:10/km for remaining distance. Completely couldn't force the pace. Avg and max HR somehow too low.

8 PM

Running warm up/down 8:15 [1] 1.29 km (6:24 / km)
ahr:124 max:140 shoes: Nike Air State Run

Planned 1 loop in VP for cooldown, but as after few minutes rest started to run felt that heart too tired. Took another 10' rest and very easily ran directly to the car.

Saturday Aug 6, 2011 #

9 AM

Running 2:38:57 [2] 29.02 km (5:29 / km) +210m 5:17 / km
ahr:150 max:168 slept:9.0 weight:66kg shoes: Nike Air State Run

6 loops in VP, proper nutrition after each loop. Perfect weather for a training - started at some +18C, finished at some +23C. No sharpness from the beginning, so just took some convenient pace. After 4th loop started to feel small pain in thighs and right knee, but successfully not in shins. No precramp, perfect, shins less tired than after previous long runs. Burned 2106 kcal.

Wednesday Aug 3, 2011 #

7 PM

Running 1:09:06 [4] 14.58 km (4:44 / km) +105m 4:34 / km
ahr:165 max:184 slept:7.5 weight:65kg shoes: Nike Air State Run

3 loops in VP. Perfect weather for a training - some +18C. Started easily, but as felt very well, increased the pace to the fast one quite soon. As could keep the pace, decided to try make fastest 1st loop. Did it in 20'59'' (4:21/km) - 1' faster than previous best. Was recovering during first half of the second loop, but still made it quite not bad - 24'48''. The last one tried to make faster again - did it in 23'19''. I guess achieved new best time for 3 loops training.

Tuesday Aug 2, 2011 #

7 PM

Running 57:26 [3] 10.58 km (5:26 / km) +140m 5:05 / km
ahr:147 max:171 slept:7.5 shoes: Nike Air State Run

2 loops in Lazdynai map. Cool weather to run (some +20C).

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