Thursday Nov 30 |
 | Running warm up/down 45:17 [3] 10 km (4:32 / km) | |
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| Apsilimas pries manieza |
| Running intervals 52:38 [4] 8 km (6:35 / km) | |
| ahr:144 |
| Treniruote manieze, apsilimas 4 pagreitejimai ir 15x200m apie 33-32s pask 27.6s, po penkiu serijos atsitatymas 400m. |
Wednesday Nov 29 |
| Running 1:15:12 [3] 15 km (5:01 / km) | |
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| Pasilaiciu 18, ziedas, rygos, olimpic gym, seskine,spaudos rumai, karopliniskes, Tv bokstas ir tuo paciu marsrutu namo. Truputy pavargau, bet uztad jauciuosi padres gera treniruote. |
| Strenth 21:00 [2] | |
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| suoliukai |
Tuesday Nov 28 |
| Running warm up/down 44:17 [3] 10 km (4:26 / km) | |
| ahr:146 |
| Apsilimas prie manieza. |
| Running intervals 52:53 [5] 9.5 km (5:34 / km) | |
| ahr:151 max:185 |
| Terniruote manieze. Apsilimui 4x70m pagreitejimai. 6x1000m + atsistatymas 400m, greitis nebuvo ypatingai didelis taciau po 4seriju uzsirukstinimas buvo didelis ir greitis po truputy letejo.Atsistatymas 6min. (3.13; 3.12; 3.13; 3.14; 3;15; 3.16;3.10) |
| Running 19 [2] 3.5 km (5 / km) | |
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| Vakarine manksta su Laimiu |
| Strenth 10:00 [1] | |
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| suoliukai |
Monday Nov 27 |
| Running 1:10:39 [3] 15 km (4:43 / km) | |
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| Is pradziu 45min begom su Micha ir Jonu, tempas normalus, po 4.20. ir poto ramiai uzbaigiau su Apuoko chebra dar 35min, poto BFP |
| Strenth 30:00 [2] | |
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| BFP 20min suoliukai |
| Basketball 15:00 [1] | |
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Sunday Nov 26 |
| Running long 2:05:47 [3] 24.5 km (5:08 / km) | |
| ahr:144 |
| Ilgas letas begimas, is pradziu 50min begau vienas, poto prisijunge Marcius, Steina ir Robke. Savijauta nebloga bet ir begom letai. |
Saturday Nov 25 |
| Running 19:51 [2] 4 km (4:58 / km) | |
| ahr:132 (rest day) |
| Lengvas pasibegiojas. |
Friday Nov 24 |
| Running 31:31 [2] 7 km (4:30 / km) | |
| ahr:148 |
| Trumpas greitas begimas pries krepsini |
| Basketball 1:00:00 [2] | |
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Thursday Nov 23 |
| Running 1:21:16 [3] 16 km (5:05 / km) | |
| ahr:132 |
| Begimas su Jonu, Savijauta buvo nekokia, nes po pirties sunkiai begosi |
Wednesday Nov 22 |
| Running 1:03:49 [3] 13 km (4:55 / km) | |
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| Begimas su Jonu po sapiegine |
| Strenth 20:00 [2] | |
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| suoliukai |
| Swimming pool& Sauna 1:00:00 [1] | |
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| Rusiska pirtis su vantom |
Tuesday Nov 21 |
| Running warm up/down 45:48 [3] 10 km (4:35 / km) | |
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| Geras toks begimas apsilimui pries treniruote manieze |
| Running intervals 41:54 [4] 7.5 km (5:35 / km) | |
| ahr:143 |
| Treniruote manieze 10x300m pagreitejimai. Laikas apie 51-52s, atsistatymas 200m, po penkiu pagreitejimu atsistatymas 500m, paskutine atkarpa per 44s,po visos treniruotes atsistatymas 1.4km + BFP |
Monday Nov 20 |
| Running 17:00 [1] 3 km (5:40 / km) | |
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| Manksta su liutais :) |
| Running 1:11:08 [3] 15 km (4:45 / km) | |
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| Strenth 20:00 [2] | |
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| suoliukai |
| Basketball 30:00 [2] | |
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Sunday Nov 19 |
| Running long 1:50:45 [3] 21 km (5:16 / km) | |
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| Ilgas begimas, po Aukstagirio, Smelynes, Zemosios verzuvos. Buvo truputy nejauku begt vienam, bet ipratau :) |
Saturday Nov 18 |
| Running warm up/down 34:35 [2] 6 km (5:46 / km) | |
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| Apsilimas su Rasa ir Povilu |
| Running tempo 38:59 [4] 10 km (3:54 / km) | |
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| Tempinis begimas, pirmi 8km normaliu tempu ~4min/km. paskutiniai du jau pagal mane |
| Running warm up/down 33:22 [2] 6 km (5:34 / km) | |
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| Atistatymas, po intencyvios treniruotes. Po raumenu tempimo pratimai, BFP |
| Running 31:32 [2] 6 km (5:15 / km) | |
| ahr:133 |
| Vakare atstatomoji treniruote :) |
Friday Nov 17 |
| Running 1:10:00 [3] 15 km (4:40 / km) | |
| ahr:142 |
| Krosas, geras tempas gera chebra, nebloga savijauta |
Thursday Nov 16 |
| Running 17:12 [1] 3 km (5:44 / km) | |
| ahr:133 |
| Manksta rytine, per raumenu tempimo pratimai |
| Running warm up/down 51:26 [3] 10.5 km (4:54 / km) | |
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| Begimas pries greita treniruote |
| Running intervals 1:30:54 [4] 6 km (15:09 / km) | |
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| Greita treniruote manieze, 4 pagreitejimai apsilimui, 4x800m = ~2:30min, atsistatymas 400m, atsistatymas po 10min 1km, poto suoliukai BFP |
Wednesday Nov 15 |
| Running 1:02:55 [3] 13 km (4:50 / km) | |
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| Begimas vakare su laimiu iki Verkiu rumu :) |
Tuesday Nov 14 |
| Running warm up/down 41:52 [3] 9.5 km (4:24 / km) | |
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| Apsilimas pries treniruote |
| Running intervals 40:25 [4] 7 km (5:46 / km) | |
| ahr:144 max:182 |
| Greita treniruote (100+200+300+400)x3 poilsis po 200m |
| Running 20:48 [3] 4 km (5:12 / km) | |
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| vakare manksta :) |
Monday Nov 13 |
| Running 1:08:02 [3] 15 km (4:32 / km) | |
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| Krosas vingio parke :) BFP |
Sunday Nov 12 |
| Running (strength) 1:36:17 [3] 15 km (6:25 / km) | |
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| Lengvas begimas iki vingio parko+suoliukai+parbegimas namo (viskas viename) |
Saturday Nov 11 |
| Running long 2:26:48 [4] 30 km (4:54 / km) | |
| ahr:141 |
| Ilgas begimas (11km po 5.30+9po 5ir greiciau +5km po 4.10+5atsistatymas letai |
Friday Nov 10 |
| Running 17:29 [1] 3.3 km (5:18 / km) | |
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| Manksta |
| Running 1:10:16 [3] 15 km (4:41 / km) | |
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| Labai fainai pasibegiojau po naktiny Vilniu :) Geras greitis, gera savijauta :) po raumenu tempimo pratimai |
Thursday Nov 9 |
| Strenth 21:00 [2] | |
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| suoliukai 3 serijos + BFP |
| Running warm up/down 45:00 [3] 9.3 km (4:50 / km) | |
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| Apsilimas pries begima |
| Running intervals 45:00 [5] 8.5 km (5:18 / km) | |
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| Apsilimas 4 pagreitejimai + 3x1.5km (5.05+5.05+4.50) paskutinio pagreitejimo paskutiniai 500m greitai :) po atsistatymas |
Wednesday Nov 8 |
| Running 17:00 [1] 3.3 km (5:09 / km) | |
| ahr:134 |
| manksta |
| Running 1:02:18 [3] 13 km (4:48 / km) | |
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| Vakare begimas iki Belmonto, su Mode, Evelina,Giedrium, Laimiu, Jonu, Micha, Kilometrazas is lempos |
| Swimming pool& Sauna 30:00 [1] | |
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| Vakare po begimo visis susokom i sauna |
Tuesday Nov 7 |
| Running warm up/down 51:12 [2] 10 km (5:07 / km) | |
| ahr:142 |
| apsilimas lengvai+4pagreitejimai apsilimui |
| Running intervals 39:57 [4] 6 km (6:40 / km) | |
| ahr:146 |
| 10x200m po 33s atsistatymui 200m+po lengvai 15min |
| Running 17:00 [1] 3.3 km (5:09 / km) | |
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| Vakare manksta + BFP |
Monday Nov 6 |
| Running 1:07:33 [3] 14 km (4:50 / km) | |
| ahr:140 |
| krosas vingio parke, labai gera savijauta+BFP |
Sunday Nov 5 |
| Running long (easy) 1:52:00 [3] 22 km (5:05 / km) | |
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| Ilgas letas begimas |
Saturday Nov 4 |
| Running intervals 1:37:47 [4] 19.5 km (5:01 / km) | |
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| Apsilimas 20 min +5x5min bet greitejenciai + atsistatymas |
Friday Nov 3 |
| Running 1:06:12 [3] 13 km (5:06 / km) | |
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| Begimas |
| Basketball 50:00 [1] | |
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| Strenth 10:00 [1] | |
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| BFP |
Thursday Nov 2 |
| Strenth 36:04 [3] 3 km (12:01 / km) | |
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| Manksta + suoliukai |
| Running 1:08:10 [3] 14 km (4:52 / km) | |
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| 36mi trasa prienu sprinto zemelay, po dar 30min begimo |
Wednesday Nov 1 |
| Running warm up/down 39:58 [3] 8 km (5:00 / km) | |
| ahr:149 |
| apsilimas, begimas iki vingio parko |
| Running 21:18 [2] 4 km (5:20 / km) | |
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| Running intervals 1:11:38 [4] 13 km (5:31 / km) | |
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| 2km greitai, bet laisvai su pastanga, poto 11 pagretiejimu po 26s, po atsistatymas |