Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Elvis

In the 30 days ending Sep 30, 2010:

activity

time

miles

Running

10:30:18

65.8

(9:35)

105.89

(5:57)

380

10 /

10c

100%

Orienteering

2:48:38

11.06

(15:15)

17.8

(9:28)

115

51 /

72c

70%

Total

13:18:56

76.86

(10:24)

123.69

(6:28)

495

61 /

82c

74%

averages - sleep:7.9

4:21

0:00

» now

Thursday Sep 30, 2010 #

Note
slept:8.5 (rest day)

Sushi and some beer after work and I'm not capable for any training. Maybe tomorrow.

Tuesday Sep 28, 2010 #

6 PM

Running race 24:39 [3] *** 2.3 km (10:43 / km) +165m 7:53 / km
ahr:171 max:188 spiked:10/10c slept:7.0 shoes: VJ Twister

Last O-Tuesday in Kalnų parkas. Short, but quite hilly course. The most difficult part was when after climbing to 3rd CP became so tired, that while running to 4th caught huge "pump", which was so painful, that couldn't run at all. Just after 6th CP pain disappeared and could run again. Checking results see that made some route choice mistakes, but nevermind. Took 3rd place in overall, because Alfredas didn't want to take some prize place and skipped last two events.

Sunday Sep 26, 2010 #

11 AM

Running 1:16:11 [3] 15.0 km (5:05 / km) +45m 5:00 / km
ahr:155 max:180 slept:10.0 shoes: Nike Air State Run

3 loops in VP.

Thursday Sep 23, 2010 #

7 PM

Orienteering race 45:35 [3] *** 4.3 km (10:36 / km)
ahr:158 max:183 spiked:7/18c slept:7.5 shoes: VJ Twister

It was very sunny day and could allow myself participate in O-Thursday, so made an exception, came back home for clothing and went to Turniškės. Started in a hurry, because of possible appearance of the dusk. Could run fast at any terrain, body felt perfect, but couldn't orienteer at all - felt completely wrong direction compared to compass, didn't understand the map, etc. So invented new type of orienteering - "horrible" one. 12' of mistakes, almost to every CP. Should have taken the rest...

C • the same problems today..... 20

Wednesday Sep 22, 2010 #

8 PM

Running (tempo) 22:36 [4] 5.0 km (4:31 / km) +15m 4:27 / km
ahr:165 max:180 slept:6.5 shoes: Nike Air State Run

First loop in VP, started faster than usually because it was a little bit cold. Then saw that took decent pace, so continued. Marathon increased my speed capabilities a bit. Very low HR for such pace.

Running 27:14 [3] 5.0 km (5:27 / km) +15m 5:22 / km
ahr:153 max:162 shoes: Nike Air State Run

Second loop in VP, easily. Didn't see any purpose for third loop. Don't know what training plan for autumn and winter now should take and even why to train ?

C • Kaip tai WHY? 10

Tuesday Sep 21, 2010 #

6 PM

Orienteering race 28:00 [2] *** 2.6 km (10:46 / km) +115m 8:49 / km
ahr:177 max:189 spiked:13/15c slept:7.5 shoes: VJ Twister

O-Tuesday in Žemieji Paneriai. Sprint scale, so ran slowly, but tried to orienteer very carefully. Did almost clean race, just made 2x 20'' garbage mistakes in CP areas.

Monday Sep 20, 2010 #

7 PM

Running 29:31 [2] 5.1 km (5:47 / km)
ahr:142 max:159 slept:7.5 shoes: Nike Air State Run

Didn't plan any training, but couldn't reject Gytė's offer for a training. Easily in Lazdynai map.

Sunday Sep 19, 2010 #

12 PM

Running 35:30 [2] 6.0 km (5:55 / km) +50m 5:41 / km
ahr:152 max:172 slept:11.0 shoes: Nike Air State Run

1 loop in Lazdynai map.

Tuesday Sep 14, 2010 #

7 PM

Running race 26:16 [3] 2.6 km (10:06 / km)
ahr:161 max:183 slept:8.0 shoes: VJ Twister

Too many emotions after Sunday and legs felt quite ok, so couldn't stop myself from going to O-Tuesdays. Short course in Keramika map, 1:5000 scale. Don't like unregular scales, so started making mistakes from beginning. 2nd CP - 20'', from 2nd started to run to 4th - 20'', 7th CP - went too left, didn't find required trail - 3'30'', 11th CP - 20'', 12th CP - 15''. Total: ~5', too much for such short course. No problems with running, just wasn't easy to run to few hills.

Sunday Sep 12, 2010 #

11 AM

Running race (marathon) 4:21:02 [3] 42.19 km (6:11 / km)
ahr:161 max:189 slept:7.5 shoes: Nike Air State Run

Vilnius marathon. Had two plans: main - complete, optional - get into 4 hours. The start was promissing - started fast, was seeing Algirdas Striūka some 20-30 meters in front all the time. In the middle of the loop forced pace a little bit and caught him. First loop (10.55km) completed with him, time was about 51:30. After some 3km in second could not keep such pace, so let Algirdas go. In the end of second loop started feel cramp issues. Second loop finished right behind Marius Astrauskas, and the time was around 1:46:40. In the beginning of the third started feel weakness, so first time walked a little bit, it started to be very tough to run, because cramp caught both legs. Somehow reached refreshment point after 2km, so it refreshed me a little bit. In the middle of third loop (25km) took proper nutrition (energy gell + water + energy drink + banana), so it kept me going, but started short and later longer walking sessions because of cramp in both legs, also felt pain in left knee and in appendicitis zone. Third loop finished in some 2:56:XX. The last loop became "survival show". Every step was painful even walking (because of cramp), so after 1st km in the loop started to walk a lot of. Just before 1st km a leader for 4 hours running past me by, but couldn't do anything about that - have had power, but legs were completely dead and painful. Somehow reached the finish, properly running only the last 2km. Burned 3746 kcal during the race.
Overall: happy that finished the race, but very angry with my legs. Now basketball players should win a bronze, to compensate this sorrow :)

C • Super 17

Thursday Sep 9, 2010 #

7 PM

Running 16:06 [3] 3.1 km (5:12 / km)
ahr:158 max:184 slept:7.5 shoes: Nike Air State Run

Home - to Pilaitės pr. - home.

C • Nežinau ar tiki prietarais,... 3

Wednesday Sep 8, 2010 #

7 PM

Running 32:52 [3] 6.0 km (5:29 / km) +50m 5:16 / km
ahr:152 max:174 slept:7.5 shoes: Nike Air State Run

Today felt better and stronger then yesterday, so it was easier to run. 1 loop in Lazdynai map. Still not perfect self-feeling, but at least much much better then last week.

Tuesday Sep 7, 2010 #

6 PM

Orienteering race 33:26 [2] *** 3.9 km (8:34 / km)
ahr:160 max:188 spiked:10/14c slept:8.0 shoes: VJ Twister

O-Tuesday in Aukštieji Paneriai. Somehow felt weak second day in a row. Still something wrong is happening with me, don't know what to suspect now. Poor running, poor orienteering - 6'30'' of mistakes on 4 CPs.

Sunday Sep 5, 2010 #

12 PM

Orienteering race 1:01:37 [3] *** 7.0 km (8:48 / km)
ahr:182 max:205 spiked:21/25c slept:8.0 shoes: VJ Twister

Lithuanian Clubs relay, second Ažuolas team, first leg. Quite good race, 4'15'' of mistakes, almost all - in first part.

Friday Sep 3, 2010 #

7 PM

Running 1:04:00 [3] 11.3 km (5:40 / km) +40m 5:34 / km
ahr:152 max:170 slept:7.5 shoes: Nike Air State Run

Home - Žvėrynas - VP bridge - home. Something wrong with self-feeling again - started feel pain in the chest, back and neck after some 7' of running, but this time it was moderate, so ran, even suffering a little bit. Very low HR rates - was running at 135-145, which was very very low for me, at such pace. Near VP made 2' rest brake, before running back, so running back felt better. Only the hill back made average HR higher. Suspect many cups of coffee during work week for such bad self-feeling today.

Thursday Sep 2, 2010 #

Note
slept:9.0 (rest day)

Rain in the evening, so decided to avoid a risk to get cold, so stayed at home.

Wednesday Sep 1, 2010 #

7 PM

Running 14:21 [2] 2.3 km (6:14 / km)
ahr:151 max:166 slept:6.5 shoes: Nike Air State Run

Felt very weak from the morning, but after work tried to make a training. From home to Laisvės pr. 7' of running and got "pump" after very long time. Walked for a two minutes and tried to run again. Another 4' and saw that suffering completely - huge pain in the chest, etc. Turned around and walked home, after some time tried to run again for a few minutes - no way could run.

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