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Training Log Archive: Cambas

In the 31 days ending Dec 31, 2006:

	activity	#	time	miles		km		+m
	Running	15	13:35:21	87.43	(9:20)	140.7	(5:48)	1143	7 /	8c	87%
	Orienteering	5	5:49:55	23.36	(14:59)	37.6	(9:18)	830	67 /	101c	66%
	Cycling	2	5:32:00	35.42		57.0		625
	Running+Orienteering	2	5:20:00	31.07	(10:18)	50.0	(6:24)	910	19 /	23c	82%
	Hiking	1	3:55:00	10.87	(21:37)	17.5	(13:26)	630
	Body Strength	3	2:17:00
	Evening Recovery Run	1	26:00	2.49	(10:28)	4.0	(6:30)	90
	Morning jog	1	21:00	2.36	(8:54)	3.8	(5:32)	25
	Total Rest	3	3
	Total	23	37:16:19	193.0		310.6		4253	93 /	132c	70%
	[1-5]	20	37:16:16
averages - sleep:7.7 weight:80.3kg

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Sunday Dec 31, 2006 #

Running 36:00 [2] **** 4.0 km (9:00 / km) +45m 8:31 / km
spiked:7/8c shoes: Asics Trabuco

Paluse. Easy O-run with Tadas

Saturday Dec 30, 2006 #

Running race 51:30 [4] 11.6 km (4:26 / km) +70m 4:19 / km
ahr:172 max:189 shoes: Asics Trabuco

Vilnius 'New Year's' Run. Bad feeling in legs after 5km and in last 500m.

C • ech, 3 sekundėm mane aple... 2

Friday Dec 29, 2006 #

Cycling 3:08:00 [3] 57.0 km (18.2 kph) +625m
ahr:139 max:172

Paluse - 'Budakalnis' - Winter Sport Center - 1x"Ignalina Marathon Loop" - 'Budakalnis' - Paluse

Thursday Dec 28, 2006 #

Running+Orienteering 2:40:00 [3] ***** 24.0 km (6:40 / km) +585m 5:57 / km
ahr:150 max:183 spiked:12/15c shoes: Asics Trabuco

Paluse - Hilly tracks - 'Budakalnis' - O-course in Azusile - 1xBudakalnis hill imitation

Wednesday Dec 27, 2006 #

Running+Orienteering 2:40:00 [3] **** 26.0 km (6:09 / km) +325m 5:48 / km
ahr:143 max:191 spiked:7/8c

Paluse- 'Dringis' - 'Simoniskis' (6k/8 controls) - Ginuciai - Ladakalnis - Puziniskis-Paluse. Running + Orienteering+ Hiking with Vikingas, Styra and Agne

Tuesday Dec 26, 2006 #

Running 49:00 [2] 8.0 km (6:08 / km) +65m 5:53 / km
ahr:139 max:159 shoes: VJ Sarva

Paluse.Very easy run on tracks.

Monday Dec 25, 2006 #

Total Rest 1 [0]
slept:9.0 weight:80.5kg

Need some rest before tought week...

Sunday Dec 24, 2006 #

Running 1:45:00 [3] 19.0 km (5:32 / km) +175m 5:17 / km
ahr:149 slept:8.0

Easy long run with Simas

Saturday Dec 23, 2006 #

Running 29:20 [2] 5.5 km (5:20 / km) +75m 5:00 / km
ahr:153 max:171 slept:9.0 weight:80.5kg shoes: Asics Trabuco

Kleboniskis. Warm up with Ramunchikas for...

C • atsistatymas 3

Running tempo 22:01 [5] 5.0 km (4:24 / km) +75m 4:06 / km
ahr:185 max:190 shoes: Asics Trabuco

1x5km tempo. Not so good tempo but after ill it will be OK.

Orienteering 56:19 [3] *** 7.0 km (8:03 / km) +125m 7:23 / km
ahr:167 max:190 spiked:16/17c shoes: Asics Trabuco

7k/17controls OK Takas o-training. Easy with Ramunchikas, with some super-sprints to control to be the first at control :)) Heavy-heavy legs at the end of the course.

Friday Dec 22, 2006 #

Running 1:00:00 [2] 11.0 km (5:27 / km) +110m 5:12 / km
slept:8.0 weight:80.5kg shoes: Asics Trabuco

Easy run with Jemelia. Job-Azuolynas-Job.

Thursday Dec 21, 2006 #

Total Rest
slept:7.5

Almost OK feeling, but I was too long in job. So another rest :))

Wednesday Dec 20, 2006 #

Total Rest
slept:12.0 weight:80kg (sick)

Headache.

Tuesday Dec 19, 2006 #

Total Rest
slept:8.0 (sick)

rest

C • Sveik. 2

Monday Dec 18, 2006 #

Total Rest
slept:7.0 weight:80kg (rest day)

The wisest decision is to rest :))

Sunday Dec 17, 2006 #

Orienteering 2:00:00 [3] **** 10.0 km (12:00 / km) +80m 11:32 / km
ahr:149 max:171 spiked:36/43c slept:7.0 weight:80kg shoes: Asics Trabuco

Warm Up (8') + Putting on controls (13 controls, 37.5') + Course run 7k/30controls (74', 10min mistakes (5' an last control)). Wooden legs after yestardays hiking. Too many mistakes.

Note

Biggest week of the year!!!

Saturday Dec 16, 2006 #

Running 1:49:00 [3] 18.5 km (5:54 / km) +58m 5:48 / km
ahr:139 max:157 slept:8.0 weight:80kg shoes: Asics Trabuco

Easy long run. Kaliningrad Border (near Nida) - Pervalka (along bikes track)

Hiking 3:55:00 [1] 17.5 km (13:26 / km) +630m 11:23 / km
ahr:119 max:170 shoes: Asics Trabuco

Hiking. Pervalka-Dead Dunes-Juodkrante. Very nice views. Some photos: http://www.visitneringa.com/en/main/know/gallery?P...
http://www.nerija.lt/lt/foto/kopos.php
http://www.road.lt/keliautojai/Erikas/nuotraukos/1...
Many good emotions. Little bit tired at the end.

Friday Dec 15, 2006 #

Morning jog 21:00 [2] 3.8 km (5:32 / km) +25m 5:21 / km
ahr:140 max:161 slept:7.0 weight:80kg shoes: Asics Trabuco

Easy jog.

Running 24:00 [2] 4.0 km (6:00 / km) +30m 5:47 / km
ahr:142 max:167 shoes: Asics Trabuco

Warm up for..

Orienteering intervals 1:08:24 [4] ***** 9.1 km (7:31 / km) +353m 6:18 / km
ahr:181 max:192 spiked:15/17c shoes: Asics Trabuco

Juodkrante. It's allways fun to run here. 1996 World Cup W21B final course. Drills: 3 controls at high speed + 2 controls recovery. Allmost same time as Ramunchikas!!! Maybe his recovery were slower. ~2min of mistakes.

Running 14:00 [1] 2.0 km (7:00 / km)
ahr:140 max:148 shoes: Asics Trabuco

and Warm-down.

Evening Recovery Run 26:00 [1] 4.0 km (6:30 / km) +90m 5:51 / km
ahr:135 max:162 shoes: Asics Trabuco

Juodkrante. Evening recovery

C • 1min/km recovery:) 2

Thursday Dec 14, 2006 #

Total Rest
slept:7.5 weight:80kg (rest day)

Trip to Juodkrante.

Wednesday Dec 13, 2006 #

Running 1:05:00 [3] 10.0 km (6:30 / km) +70m 6:17 / km
ahr:146 max:189 slept:7.5 weight:79.5kg shoes: Asics Trabuco

Job-Stumbras-Azuolynas. Easy jog + 5x30" drills with Simas, Ramuncikas and Rasyte. Maybe too little drills but after injury it will be OK.

Tuesday Dec 12, 2006 #

Running (Paths/Trails) 34:00 [3] 6.0 km (5:40 / km) +60m 5:24 / km
ahr:143 max:173 slept:7.0 weight:79.5kg shoes: Asics Trabuco

Short run near home. Snowy-rainy weather brr...

Body Strength 38:00 [1]
ahr:116 max:154

Too many people in the gym, so I decided to skip some exercises.

Monday Dec 11, 2006 #

Total Rest 1 [0]
slept:7.0 (rest day)

Sunday Dec 10, 2006 #

Cycling long (Cycling with MTB bike) 2:24:00 [3]
ahr:154 max:177 slept:8.5 weight:80.5kg

I tried to make long session and to avoid problems with legs, the best choice was to cycle. So I did Long session.
Home-Girionys + 5.5k/14controls course (see below) + Girionys-Home with Simas. It was my longest cycling sesion ever (48.7km). Tired at the end.

Orienteering 42:00 [4] **** 5.5 km (7:38 / km) +167m 6:38 / km
ahr:172 max:185 14c shoes: Asics Trabuco

Club's o-sesion at Girionys. My legs were 'iron'-made after bike, just couldn't run up-hills... It was long time ago when I held any normal o-map in hands, my skills were pure, too little contact with map and compass.

Note

Second longest training week this year. Body strenght + cycling makes extra hours :)

Saturday Dec 9, 2006 #

Running (Easy run) 1:09:00 [2] 13.0 km (5:18 / km) +150m 5:01 / km
slept:7.0 weight:80.5kg shoes: Asics Trabuco

Morning. Yes!!! First run without any pain and weather was very beatiful, sun was shining in clouds free sky, temperature was +7-8 Degree of Celcius, lots of fishermen around Lampedziai lake... Everthing like in Spring...
Home-Romainiai-Around Lampedis Lake-Romainiai-Home. Just couldn't find my Heart Rate monitor anywhere :(

Orienteering 1:03:12 [3] *** 6.0 km (10:32 / km) +105m 9:41 / km
ahr:147 max:180 10c shoes: Asics Trabuco

Afternoon. Jadagoniai. Black-White mirror map with little part of Aero-Ortho-Photo. Took off controls from last weeks OK Takas Season Closing Course. It was too hard for me to understand Mirror map. Just cann't go right if map shows left. It was too dark at the end of course. Couldn't find a control near beavers dam, but saw three guys walking around and looking for something... Maybe guys took off control..or maybe beaver... or maybe it was too dark in very thick forest.

Friday Dec 8, 2006 #

Total Rest 1 [0]
slept:6.5 (injured)

As usualy Friday is day OFF :)

Thursday Dec 7, 2006 #

Running 1:00:00 [2] 10.0 km (6:00 / km) +50m 5:51 / km
ahr:141 max:159 slept:8.5 weight:80.5kg (injured) shoes: Asics Trabuco

Another very easy run. I felt better than yesterday. Heart rate was almost nomal. There was some little pain in the right calf, but very little.

Body Strength 54:00 [1]
ahr:114 max:161 weight:80kg (injured)

Upper Body Strenght before Zalgiris Game. We lost after second overtime... Shit happens...

C • stipriniesi? 4

Wednesday Dec 6, 2006 #

Running 45:00 [2] 7.0 km (6:26 / km) +50m 6:12 / km
ahr:147 max:172 slept:6.5 weight:81kg (injured) shoes: Asics Trabuco

Another easy test for my legs. It's better and better :) I should be back in busines next week. Intensity was low but Heart Rate was very hight. Maybe because of we gave some blood to Blood Center http://en.wikipedia.org/wiki/Blood_donation . It was our (Ramuncikas, Vilius and Me) Chrismas gift for somebody who needs blood.
It was my first Blood giving. I couldn't tell I was very OK on training, sometimes I wanted to sleep :). At home I went to bed earlier than usual...

Tuesday Dec 5, 2006 #

Running 12:30 [1] 2.0 km (6:15 / km)
ahr:151 max:169 slept:7.0 weight:81kg (injured) shoes: Asics Trabuco

Another run trying. Not so bad, not so bad. I believe I should run few weeks later. + some body strength indoor

Body Strength warm up/down 45:00 [1]
ahr:115 max:151 (injured)

Indoor Body Strenght training

Monday Dec 4, 2006 #

Running 30:00 [1] 4.1 km (7:19 / km) +60m 6:49 / km
ahr:127 max:154 slept:6.5 weight:80.5kg (injured) shoes: Asics Trabuco

Very easy. Tried to run after 11 days off because of right calf's sore. I will try to run some more in few days.

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