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Training Log Archive: Cambas

In the 30 days ending Apr 30, 2007:

	activity	#	time	miles		km		+m
	Running+Orienteering	9	15:21:10	85.13	(10:49)	137.0	(6:43)	2340	146 /	186c	78%
	Running	13	13:34:34	76.18		122.6		2540
	Orienteering	4	3:50:02	21.88	(10:31)	35.22	(6:32)	485	76 /	96c	79%
	Cycling	2	1:32:17	17.4	(11.3/h)	28.0	(18.2/h)	95
	Morning jog	1	30:04	2.8	(10:45)	4.5	(6:41)	70
	Body Strength	1	17:43
	Total	23	35:05:50	203.39		327.32		5530	222 /	282c	78%
averages - sleep:7 rhr:56 weight:76.2kg

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Monday Apr 30, 2007 #

Running (Easy) 37:52 [3] 6.0 km (6:19 / km) +100m 5:50 / km
slept:8.5 weight:76kg shoes: Asics Trabuco

Easy run near home. Not so fresh as yesterday :)))

Sunday Apr 29, 2007 #

Running+Orienteering tempo (Paneriai. Long) 2:17:20 [4] ***** 15.1 km (9:06 / km) +570m 7:39 / km
ahr:158 max:182 spiked:10/19c slept:7.5 weight:76kg shoes: Tiger Old

Paneriai. Vilnius Long. Warmup 16' + o-course 10.1km/19ctr avg 167/max 182 1h47' + cooldown 13'. Very ineteresting course with many variants and many hills. My legs were fresh I felt very OK. But I was not prepared well to this course mentally and did 20' mistakes. The worst course of this year. I managed to run quite good at the end: from 11th control to the end my time was 2nd (thanks to Ramunchikas).

Saturday Apr 28, 2007 #

Running+Orienteering tempo (Relay in Pustalaukis) 1:08:50 [4] ***** 10.5 km (6:33 / km) +120m 6:12 / km
ahr:170 max:191 spiked:19/23c slept:5.0 weight:75.6kg shoes: Tiger Old

First leg in relay near Vilnius, Pustalaukis. Warmup 10'54" + o-course 7.0km/23ctr 47'55 (185 avg/ 191max)+ cooldown 10'02". My legs were very heavy and I didn't feel well all the race and I also did more than 3' mistakes (shame on me). Our team went quite OK and we catched 5th place.

Friday Apr 27, 2007 #

Note
slept:7.0 weight:75.4kg (rest day)

Thursday Apr 26, 2007 #

Running+Orienteering (10x100 double) 1:07:14 [3] **** 12.5 km (5:23 / km) +200m 4:59 / km
spiked:12/15c slept:7.0 weight:75.5kg shoes: Asics Trabuco

Kulautuva. O-training. Warmup 18' + o-course on easy speed with 10x100 double steps drills mostly on tracks 48'40". I did about 3'30" mistakes, mostly after drills.

Wednesday Apr 25, 2007 #

Running (Tree-strumps) 1:09:14 [3] 11.5 km (6:01 / km) +250m 5:26 / km
slept:6.75 weight:75.8kg shoes: Asics Trabuco

Job-Azuolynas-Job. Warmup 20'50" + Tree-strumps x600 10'55" + steadily hilly loop 27'59" + cooldown 9'28" with Ramunchikas. Quite hot and I was not feeling very well.

Tuesday Apr 24, 2007 #

Running (Short drills) 1:29:16 [3] 15.0 km (5:57 / km) +300m 5:25 / km
slept:6.75 weight:76.6kg shoes: Salomon Trail

Job-Panemune-Job. Easy run with Medeina's Masters + Short drills 10x12"/80" recovery + 1x series of jumpings. Masters were running hilly loops same time.

Monday Apr 23, 2007 #

Note
(rest day)

Sunday Apr 22, 2007 #

Running+Orienteering (LOOONG) 2:20:36 [3] ***** 14.6 km (9:38 / km) +500m 8:13 / km
ahr:149 max:170 spiked:19/25c shoes: Tiger Old

Paneriai. LTU long '05 course with Skyrma. Warmup 13'38" + 10.6k/25c course on easy pace with 9' mistakes 1:54'24" + cooldown 12'31". I was tired after yesterday's course and walking almost all hills. It was my old dream to run this course and it came out.

Saturday Apr 21, 2007 #

Running+Orienteering (LOOONG) 2:08:43 [4] ***** 19.9 km (6:28 / km) +450m 5:49 / km
spiked:23/27c slept:7.5 weight:75.9kg shoes: Asics Trabuco

Kaunas champs. Aukstadvaris. Paverkne. Warmup 21'15" + o-course 11.9k/27c 1:18'40" (2'30" mistakes) + cooldown with Pupsikas and Skyrma 28'38". It was hardest course of this season in Lithuania for me. I didn't make many or huge mistakes but I was very very tired at the end. It's little bit shame on me because few times I didn't realised where exactly I am in the map cause I was catching Skyrma's back.

C • pavarei ziurau neblogai.. :D k... 6

Thursday Apr 19, 2007 #

Running+Orienteering (Long) 1:45:03 [3] **** 18.7 km (5:37 / km) +80m 5:30 / km
ahr:148 max:168 spiked:15/19c shoes: Asics Trabuco

Job-Lampedziai-5.7k/19ctrs-cooldown-Home. Most interesting thing of this training was that I ran from Job to Lampedziai and from Lampedziai to Home with backpack with my stuff (~5kg) 60' + 30' o-course with 40" mistakes on marathon pace (avg 168/ max 178)+ 15' cooldown. My car was not working properly and I decided to run. O-Course was better than I excpected - some new places for controls, some new directions controls.

Wednesday Apr 18, 2007 #

Note
slept:6.75 weight:76.3kg

Running (Tree-strumps + fartlek) 1:08:35 [3] 11.5 km (5:58 / km) +250m 5:23 / km
ahr:160 max:195 shoes: Asics Trabuco

Job-Azuolynas-Job. Warmup 20' + 11'46" tree-strumps + fartlek (2' easier / 5' hard / 2' easier / 5' hard / 2' easier / 5' hard / 2' easier / 3' harder) + cooldown 10' with Ramunchikas. Ramunchikas ran same loop but steadily, his result was ~15" better.

Tuesday Apr 17, 2007 #

Cycling (Home-Job) 30:09 [1] 9.5 km (18.9 kph) +10m
slept:7.0 weight:76.9kg shoes: bike Kelly's Blade '04

Running (Short drills) 55:44 [3] 9.0 km (6:12 / km) +200m 5:34 / km

Job-Azuolynas-Job. 10x12"/50-60" recovery + 2 series of jumpings. Somehow evereything was done very easy..

Cycling 28:04 [1] 9.5 km (20.3 kph) +10m
shoes: bike Kelly's Blade '04

Job-Home.

Monday Apr 16, 2007 #

Note
slept:7.0 weight:76.3kg (rest day)

Legs are not fresh at all...

Sunday Apr 15, 2007 #

Running+Orienteering 1:57:56 [3] ***** 21.0 km (5:37 / km) +240m 5:19 / km
ahr:155 max:183 spiked:20/26c weight:76.4kg shoes: Tiger Old

Lakaja. Klajunas competition. WarmUp 22' + 10.65km/26cont 62'50"/avg 175/max 183 + cooldown 32'. Legs were wooden made and I did too much mistakes ~3'. 1. S.Krepsta 52'19; 2. M.Mazulis 53:00; 3. Skyrma 56'xx" ...18. Me 62'50"; 20. Tadas 63'xx". I coudn't to make my heart rate higher...

Saturday Apr 14, 2007 #

Running (Half-Long) 1:32:13 [3] 12.0 km (7:41 / km) +380m 6:38 / km
ahr:157 max:183 rhr:56 slept:8.5 weight:75.9kg shoes: Asics Trabuco

Shortened Romainiai Loop '06 with Simas. Talked about his training camp in Sweden and Berlyn's Half Marathon with 25.000 participiants... sounds really proudly. Todays feeling is better then last few days maybe my sore throut is over.

Friday Apr 13, 2007 #

Cycling 34:04 [1] 9.0 km (15.9 kph) +75m
weight:76.2kg (rest day)

Job-Azuolynas-Job. Very easy, just for fun.

Thursday Apr 12, 2007 #

Running+Orienteering 1:05:20 [3] **** 10.8 km (6:03 / km)
ahr:156 max:183 spiked:17/17c weight:76.4kg

All the day I had sore throat and maybe some higher temperature. But decided to go for an easy training to forest. Pazaislis. 1' wamup + 5.8k/17contr very easy course, I think I did totaly <=10sec mistakes, 32'/avg 167/max 183 + 32' cooldown with 2 series of jumpings. Beginning of the course was very demanding for me, I felt like with 15kg on my back, but last two controls were almost OK. I think I did good decision to do some training.

C • ankstyvas, kaip darbo diena. a... 3

Wednesday Apr 11, 2007 #

Note
slept:7.0 weight:75.6kg (rest day)

Easy week

Tuesday Apr 10, 2007 #

Running (morning jog) 12:26 [1] 1.5 km (8:17 / km) +50m 7:06 / km
ahr:136 max:164 slept:7.0 weight:76.2kg shoes: Asics Trabuco

Morning jog before relay

Running (Warm up for) 26:57 [3] 6.0 km (4:30 / km) +30m 4:23 / km
ahr:133 max:149 shoes: Tiger Old

Orienteering race 43:30 [5] ***** 7.92 km (5:30 / km) +115m 5:07 / km
spiked:16/21c shoes: Tiger Old

Klajunas relay. Lakaja. I ran second leg after Danielius and I did two big mistakes ~1.5' each and some little mistakes. Shit. Ramunchikas ran after me and he did great job and we were at 4th place just ~20 sec behind Apuokas. 1. Perkunas; 2. Sakas; 3. Apuokas; 4. Takas; 5. Azuolas; 6. Silas; 7. Medeina; 8. Dainava. My running form was OK but orienteering was quite bad second time in a row.

Monday Apr 9, 2007 #

Running (Easy long) 1:52:22 [2] 17.0 km (6:37 / km) +400m 5:55 / km
ahr:143 max:173 shoes: Asics Trabuco

Long run near home. I wanted to cycle but in such weather conditions... decided to run long run.

Sunday Apr 8, 2007 #

Running 13:12 [1] 1.5 km (8:48 / km) +10m 8:31 / km
shoes: Asics Trabuco

Morning jog around Jaunpils casstle were we stayed for one night.

Running (Warm up for) 23:58 [2]
shoes: Tiger Old

Warmup with Ramunchikas.

Orienteering race 47:08 [5] ***** 5.95 km (7:55 / km) +110m 7:15 / km
spiked:16/24c shoes: Tiger Old

Kurzemes Pavasaris. Dobele. Middle distance. I was feeling realy good and wanted to made very good race and to win. But I did 9'30" mistakes and was just 22nd... Maybe my hopes were too high and my concentration was on result but not on map and course... Shit! 1. Skyrma 37:52; 2. Krumins 39:00; 8. Ramuncikas 42:10; xx. Tadas 44:30; 22. Me 47:08.

Running (cooldown) 26:57 [3] 4.5 km (5:59 / km) +50m 5:40 / km
shoes: Tiger Old

Cooldown with Skyrma and Ramunchikas.

Saturday Apr 7, 2007 #

Event: Kurzemes Pavasaris

Running (Warm up for) 10:32 [1] 1.6 km (6:35 / km)
shoes: Tiger Old

Orienteering race (O-course) 1:34:25 [4] ***** 12.95 km (7:17 / km) +250m 6:39 / km
spiked:29/34c shoes: Tiger Old

Kuzremes pavasaris. Dobele. Quite interesting course 12.95km/34contr with 3-4min mistakes. 1. Krumins 1:22:56; 2. Marka 1:23:22; 3. Skyrma 1:28:23; 9. Me 1:34:25; 19. Tadas 1:40:28; 22. Ramuncikas 1:42:22. Ramuncikas and Me were after Metaxa party and ourselfes feeling was not too high before, during and after race...

Running (cooldown) 13:21 [1] 2.0 km (6:41 / km)
shoes: Asics Trabuco

Cool down with Skyrma and bottles pickingup from forest.

Friday Apr 6, 2007 #

Note
(rest day)

Thursday Apr 5, 2007 #

Running+Orienteering (Easy long) 1:30:08 [2] **** 13.9 km (6:29 / km) +180m 6:05 / km
spiked:11/15c slept:6.0 weight:76.2kg shoes: Asics Trabuco

Karmelava. 3' warmup + 6.9km/15controls o-course, very easy with few mistakes 50' + 37' long cooldown.

Wednesday Apr 4, 2007 #

Running (Tree-strumps) 1:08:34 [3] 10.5 km (6:32 / km) +250m 5:50 / km
ahr:151 max:186 shoes: Asics Trabuco

Job-Azuolynas-Job. 19' warmup + 11'42" easy tree-strumps (avg 152) + 29' fartlek (3' slow / 5' harder / 3' slow / 6' harder / 3' slow / 5' harder / 4' slow)+ 8' cooldown. I was not feeling very well all the day so this session was not too hard.

Tuesday Apr 3, 2007 #

Morning jog 30:04 [1] 4.5 km (6:41 / km) +70m 6:12 / km
ahr:135 max:156 shoes: Asics Trabuco

Urte is on vacation now so I could run longer morning jog.

Running (Short drills) 1:04:00 [3] 9.5 km (6:44 / km) +200m 6:06 / km
ahr:150 max:178 shoes: Asics Trabuco

Job-Azuolynas-Job. 10x12" uphill/60-70" recovery + 1xserie of jumpings.

Body Strength 17:43 [1]
ahr:104 max:146

Spring has come... so many people in the gym... I just couln't be there any longer.

Monday Apr 2, 2007 #

Note
slept:7.5 weight:78.4kg (rest day)

Sunday Apr 1, 2007 #

Running (Morning jog) 13:05 [1] 1.5 km (8:43 / km) +50m 7:29 / km
ahr:134 max:150 shoes: Asics Trabuco

Running (WarmUp for...) 16:16 [1] 2.0 km (8:08 / km) +20m 7:45 / km
ahr:126 max:141 shoes: Tiger Old

Orienteering race (Relay) 44:59 [5] ***** 8.4 km (5:21 / km) +10m 5:19 / km
ahr:175 max:183 spiked:15/17c shoes: Tiger Old

Kluoniskiai. First relay this year! I was not very quick especialy in the thirst half of the race but I did not make any big mistakes so I'm happy with my race (~1' of mistakes). 1. Sakas; 2. Apuokas; 3. Dainava; 4. Oriens; 5. Medeina; 6. Takas.

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