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Training Log Archive: Cambas

In the 31 days ending May 31, 2008:

activity # timemileskm+m
  Orienteering12 15:04:11 82.15(11:00) 132.2(6:50) 500125 /229c54%
  Running16 14:15:07 80.96 130.3 1285
  Running+Orienteering3 4:18:36 26.72(9:41) 43.0(6:01)36 /44c81%
  Cycling2 58:27 12.43(12.8/h) 20.0(20.5/h)
  Total25 34:36:21 202.26 325.5 1785161 /273c58%
averages - weight:77kg

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Saturday May 31, 2008 #

Note
(rest day)

Friday May 30, 2008 #

Orienteering 2:10:59 [3] 20.2 km (6:29 / km) +500m 5:46 / km
shoes: Asics Nimbus 7 (new one)

Romainiai. 5.5k Flat Loop + 3k Hilly Loop + 5.5k Flat Loop + 3k Hilly Loop. Was waiting for Rmunchikas who will join me any time... but he missed the training.

Thursday May 29, 2008 #

Orienteering 56:25 [3] ***** 7.0 km (8:04 / km)
19c shoes: Asics Nimbus 7 (new one)

Kulautuva. 7.0k/19xtrls/ M 1:15.000. Did about 14 minutes of mistakes. Need magnifing glass.
Route: http://www.trails.lt/runs/961?format=svg

Wednesday May 28, 2008 #

Running warm up/down 28:46 [1] 5.0 km (5:45 / km) +120m 5:08 / km
shoes: Asics Nimbus 7 (new one)

Kacergine. Warmup with Vilius and Jemelia

Running race 19:57 [5] 5.0 km (3:59 / km) +120m 3:34 / km
shoes: Asics Nimbus 7 (new one)

Kacergine. 5k Test. P.B.

Running warm up/down 30:27 [1] 5.0 km (6:05 / km) +120m 5:26 / km
shoes: Asics Nimbus 7 (new one)

Cooldown with Vilius

Tuesday May 27, 2008 #

Note
(rest day)

Monday May 26, 2008 #

Orienteering 2:06:44 [2] 23.0 km (5:31 / km)
shoes: Asics Nimbus 7 (new one)

J-A-P-A-J. Very easy long running on flat roads and paths with Vilius.

Sunday May 25, 2008 #

Orienteering 1:39:10 [3] **** 10.0 km (9:55 / km)
ahr:150 max:169 24c shoes: Asics Nimbus 7 (new one)

Jadagoniai. 10km o-course with Jemelia. Wrong map scale on the map. Written 1:15.000 but it was 1:10.000.

Saturday May 24, 2008 #

Running warm up/down 26:20 [2] 5.0 km (5:16 / km)
ahr:140 shoes: Tiger Old

Warmup

Orienteering race 24:37 [5] *** 4.6 km (5:21 / km)
ahr:180 max:185 spiked:7/10c shoes: Tiger Old

Viljia. KASP cup. Easy technically course 4.6k/10ctrls. Did few mistakes for 10seconds.
Route

Running warm up/down 44:20 [1] 7.5 km (5:55 / km)
ahr:126 shoes: Tiger Old

Cooldown with Ramunchikas.

Friday May 23, 2008 #

Note
(rest day)

Thursday May 22, 2008 #

Running+Orienteering 1:05:30 [3] *** 10.0 km (6:33 / km)
ahr:154 max:175 spiked:15/17c shoes: Asics Nimbus 7 (new one)

Murava. No warmup - o-course 6.8k/17ctrls 45'34" (avg 165) - cooldown 20'.
Route

Wednesday May 21, 2008 #

Running 1:30:20 [3] 14.0 km (6:27 / km) +350m 5:44 / km
ahr:146 max:187 shoes: Asics Nimbus 7 (new one)

Romainiai. Warmup with Jemelia and Simas, later continued with Jemelia. Tough training.
Very easy warmup (incl. flat loop) 46' - 4x5' with 3' recovery (first 3 were on hilly terrain and the last one on flat) - cooldown 14'. The plan was to run 5x5' but the first one and the third one were too tough and I was not able to continue proper session...

Tuesday May 20, 2008 #

Running 1:27:53 [2] 12.7 km (6:55 / km) +200m 6:25 / km
shoes: Asics Nimbus 7 (new one)

J-A-J. Very easy training with Jemelia and Vilius. Warmup 36' - 5x13" uphill - easy run 14' - 5x8" uphill - 3.5' easy run - 1 serie of running school - cooldown 19'.
Legs are heavey after weekend.

Monday May 19, 2008 #

Note
(rest day)

Sunday May 18, 2008 #

Running warm up/down 14:00 [1] 2.0 km (7:00 / km)
shoes: VJ Twister

Warmup 14 - no cooldown (Ramunchikas was hurry to job).

Orienteering race 48:21 [4] **** 7.0 km (6:54 / km)
spiked:14/18c shoes: VJ Twister

VILKAMUSIAI. Chasing start. Was not feeling very good. But ran ok first 6 controls. Later crossed both eyes with pine thorns and the rest part of the course run like at night.. with some mistakes and low speed. Total ~3min of mistales.

Saturday May 17, 2008 #

Running warm up/down 32:00 [1] 5.0 km (6:24 / km)
shoes: VJ Twister

Warmup 14' - cooldown 18'.

Orienteering race 1:12:51 [5] ***** 11.0 km (6:37 / km)
spiked:16/21c shoes: VJ Twister

LAUMENA. Guess it was the best start this year. Did little bit too much mistakes (>3min) but first half was pushing myself on good speed. Later was tired. Don't remember how reached the finish.

Route

Friday May 16, 2008 #

Event: Vilnius 2008
 

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)
shoes: VJ Twister

Warmup 14' - Cooldown 26' With Skyrma and Pupsikas.

Orienteering race 29:40 [5] ***** 4.1 km (7:14 / km)
spiked:20/24c shoes: VJ Twister

KERAMIKA. Felt OK phisically but did too much mistakes.. total >3.5min. Missunderstood the map on some places.. maybe too much details.

Thursday May 15, 2008 #

Note
(rest day)

Running+Orienteering 37:15 [3] **** 5.8 km (6:25 / km)
ahr:149 max:175 spiked:14/18c shoes: Asics Nimbus 7 (new one)

Smiltynai. Warmup with Jemelia 13' - o-course 3.8k/18ctrls/M 1:7500 23'35" on middle tempo (avg 163)- no cooldown. 80-90sec mistakes.

Wednesday May 14, 2008 #

Running 1:34:48 [3] 15.5 km (6:07 / km)
ahr:140 max:175 shoes: Asics Nimbus 7 (new one)

J-A-J. Semi long training with Mantas and Jemelia. Long warmup 63' - 8x8" uphill with 60" recovery + 1serie of running school - cooldown 15'.

Tuesday May 13, 2008 #

Running 1:18:00 [1] 11.0 km (7:05 / km) +300m 6:14 / km
ahr:130 max:159 shoes: Asics Nimbus 7 (new one)

Kacergine. 11k loop with Audrius and Vilius. Was lack of motivation to run alone for some more...

Monday May 12, 2008 #

Note
(rest day)

Sunday May 11, 2008 #

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Tiger Old

Warmup before the race.

Orienteering race 1:44:40 [4] ***** 13.6 km (7:42 / km)
ahr:171 max:183 28c shoes: Tiger Old

Baltic Championships. Was the first man in the forest. Really interesting and enjoyable course, with tough forest and with very fast forest, with hills and with very flat terrain. Very fun.
C • KLAUSIMELIS 2

Saturday May 10, 2008 #

Note
(rest day)

Friday May 9, 2008 #

Running 44:23 [3] 7.0 km (6:20 / km) +75m 6:01 / km
ahr:142 max:158 shoes: Asics Nimbus 7 (new one)

Easy evening jogging near home. incl Romainiai Flat Loop 32'33". Tired after yesterday.

Thursday May 8, 2008 #

Running+Orienteering 2:35:51 [3] *** 27.2 km (5:44 / km)
ahr:143 max:166 spiked:7/9c weight:77kg shoes: Asics Nimbus 7 (new one)

J-Panemune-Girionys-Panemune-Job. Somehow miscounted real distance form job to Girionys. Did extra 6km... Was late to start and ran just half of the course (~3km/9ctrls/24' - half of controls missing)...
It was the longest session this season.

Wednesday May 7, 2008 #

Running 1:03:20 [1] 8.8 km (7:12 / km)
ahr:127 (rest day) shoes: Asics Nimbus 7 (new one)

Enjoyable jog in Azuolynas.
Someday Ramunchikas said 'Nobody can run so slowly'
I can :))

Tuesday May 6, 2008 #

Cycling 33:36 [1] 10.0 km (17.9 kph)
(rest day) shoes: bike Kelly's Blade '04

Home-Job. Legs are tired...

Monday May 5, 2008 #

Orienteering race 1:47:30 [4] ***** 15.0 km (7:10 / km)
ahr:172 max:183 spiked:22/28c (injured) shoes: Tiger Old

Selection to EOC. Long race. 15k/28ctrls. Did about 4-5min mistakes. Was not recovered well after yesterday so was not pushing at max speed. Felt really tired after some 10km.
Legs were almost OK.
Route

Sunday May 4, 2008 #

Running 20:46 [1] 3.8 km (5:28 / km)
ahr:128 (injured) shoes: Asics Nimbus 7 (new one)

Morning jog with SImas in Latvija. Left les still hurts.

Running warm up/down 29:09 [1] 5.0 km (5:50 / km)
ahr:128 shoes: Asics Nimbus 7 (new one)

Warmup 22' and cooldown 6'

Orienteering race 41:28 [5] ***** 6.4 km (6:29 / km)
ahr:180 max:185 spiked:17/22c (injured) shoes: Tiger Old

Selection to EOC. Liepaja. 6.4k/22ctrls. Did about 2mins mistakes. Was running slowly downhills.

Saturday May 3, 2008 #

Running 27:43 [3] 4.5 km (6:10 / km)
ahr:121 (injured) (rest day) shoes: Asics Nimbus 7 (new one)

Easy jog with Simas in Latvija. Legs are stiff. Left one hurts.

Friday May 2, 2008 #

Running 31:31 [1] 5.0 km (6:18 / km)
ahr:126 (injured) (rest day) shoes: Asics Nimbus 7 (new one)

Easy, eavning jog in Azuolynas.

Cycling 24:51 [1] 10.0 km (24.1 kph)
ahr:123 shoes: bike Kelly's Blade '04

Thursday May 1, 2008 #

Running warm up/down 41:24 [1]
ahr:123 (injured) shoes: Asics Nimbus 7 (new one)

22' warmup - 19' cooldown.

Orienteering race 18:31 [5] ***** 3.8 km (4:52 / km)
ahr:181 max:191 spiked:14/17c (injured) shoes: Asics Nimbus 7 (new one)

Moletai. Selection to EOC. 3.8k/17ctlrs M1:4.000. Did good technical run but couldn't run max speed on downhills. Total ~20sec mistakes. After 5th contol leg was hurt.

Orienteering 43:15 [4] **** 6.5 km (6:39 / km)
ahr:163 max:174 spiked:15/18c (injured) shoes: Asics Nimbus 7 (new one)

Kleboniskis. Evening run with map. It should be recovery run but met Kestunas and together with him were running on higher heart rate...

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