Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Elvis

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+m
	Orienteering	11	10:10:37	37.67	(16:12)	60.63	(10:04)	370	130 /	152c	85%
	Running	5	2:39:12	16.12		25.94		115
	Cycling	1	54:01	10.31	(11.5/h)	16.6	(18.4/h)
	Total	16	13:43:50	64.11		103.18		485	130 /	152c	85%
averages - sleep:7.6

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Thursday May 29, 2008 #

Orienteering race 46:28 [4] *** 5.0 km (9:18 / km)
ahr:176 max:193 spiked:7/13c slept:8.0 shoes: VJ Lop (New)

Started quite fast, but until 11th CP made just small mistakes in CPs zones - 2'10'' total. On 12th CP made very huge one - 1'50'' - have been caught by parallel swamps. Total 4' of mistakes, still too much. My route.

Tuesday May 27, 2008 #

Orienteering race 51:12 [3] *** 6.6 km (7:45 / km)
ahr:176 max:190 spiked:7/15c slept:7.0 shoes: VJ Lop (New)

O-Tuesday in Tapeliai. Felt good, but as knew that Hobitas and vosvos wil run in my group (bastards, they are stealing points from me), didn't force the pace, ran steadily. Made too many small mistakes - 4' total, some because of bad course print quality (couldn't understand where the 4th CP was even looking to control description, in CPs zones have had properly check control descriptions and the map etc.), overall orienteering after one week and using 1:15000 map was not bad. Also my brain took very good rest during competition, and I adored all those marshes (I guess after today I completed "howto pass every possible marsh" course). My route.

Sunday May 25, 2008 #

Event: EOC 2008

Running (afternoon) 41:22 [4] 7.8 km (5:18 / km)
ahr:163 max:184 slept:10.0 shoes: Nike Air State Run

In VP. Decided to run only one loop, and this time backwards (climbing first). Good self-feeling, was running faster that usual and at lower heart rate and it was so good to have enough sleep on weekend after three weeks' break.

Saturday May 24, 2008 #

Running hills 4:55 [3] 0.14 km (33:54 / km) +115m 6:50 / km
ahr:179 max:188 slept:11.0 shoes: Nike Air State Run

Ran to Hanner skyscraper's 31th floor. As for first time, result is not bad. From 8th floor started to climb steadily instead of running (was hoping to run few floors more).

Running 11:00 [3] 1.8 km (6:07 / km)
shoes: Nike Air State Run

Hanner - home.

Thursday May 22, 2008 #

Running warm up/down 27:00 [3] 4.6 km (5:52 / km)
ahr:150 max:170 slept:7.0 shoes: Nike Air State Run

Home - VP - small loop in VP - home.

Running (staircase) 10:00 [3]
ahr:157 max:175 shoes: Nike Air State Run

As being lazy decided to skip O-Thursday in Burbishkes and instead of that made small staircase training near Zvėrynas walk bridge (a small preparation for Saturday's run to Hanner skyscraper). 15 times up and down staircase.

Tuesday May 20, 2008 #

Orienteering race 43:52 [4] *** 6.0 km (7:19 / km)
ahr:175 max:187 spiked:12/15c slept:8.0 shoes: VJ Lop (New)

O-Tuesday in Vismaliukai. Fresh legs, quite good race, some small mistakes, 1'10'' total. Just after 5th CP started to loose speed, as it was not easy for heart to work. First time ever outrunned miinde and Ezys, not bad. vosvos and Vunderis still are tough nuts to crack. My route.

C • Mazas pastebejimas. Data ne... 2

Sunday May 18, 2008 #

Orienteering race 55:41 [3] *** 5.66 km (9:50 / km) +80m 9:11 / km
ahr:167 max:190 spiked:15/17c slept:7.0 shoes: VJ Lop (New)

Vilnius 2008, third and the last day, pursuit race. First time tried such format and liked it. It was marvelous, that recovery for legs was quite successful and today legs were quite fresh again. Leaving 4th CP saw Linas' back 100m ahead once, but made a huge mistake to 5th CP - crossed forest 45 degrees to the right of the planned route, lost 5' on this CP. Other orienteering went well, just made 1' mistake on 6th CP, when trusted some girl's orienteering capabilities. On 9th CP almost caught Linas, and saw his back 200m ahead while running through cutting to 11th CP, but was tired and lost him.
I congratulate myself for completion of that long 4 days' OS-marathon.

Saturday May 17, 2008 #

Orienteering 1:28:14 [3] *** 8.1 km (10:54 / km) +190m 9:45 / km
ahr:167 max:193 spiked:17/18c slept:8.0 shoes: VJ Lop (New)

Vilnius 2008, second day, long in H21S. Made only one mistake - to third CP, 2' (found required hill but couldn't find trench), so orienteering was very good, like last weeks, but got tired already to 7th CP, so to 8th CP walked by foot. Later started to run again, especially after 9th CP, which was also refreshment point.
Consumed 1342 kcal during the race.

Friday May 16, 2008 #

Event: Vilnius 2008

Orienteering race 30:19 [4] *** 3.67 km (8:16 / km) +100m 7:16 / km
ahr:186 max:200 spiked:19/20c slept:7.5 shoes: VJ Lop (New)

First day of Vilnius 2008 event, forest sprint. Ran almost perfect race, made only one 30'' mistake on 14th CP because was a little bit tired already. Got only 4 minutes from several high class runners and outrunned Vunderis. So maybe yesterday was just bad day :)

C • Na, sveikinu zinoma, bet Vu... 4

Thursday May 15, 2008 #

Orienteering race 1:14:59 [2] 4.6 km (16:18 / km)
ahr:155 max:201 slept:7.0 shoes: VJ Lop (New)

O-Thursday in Dvarčionys. Complete failure in my "home" forest. To the 1st CP caught Vunderis and Ezys, ten rided with them for next 2CP, almost killed myself (HR 201). To 4CP they both went too low, but I went too high. 6' mistake and competition was ended for me (Ezys won this duel, as Vunderis made 4' mistake). To the next CP cramp caught my left leg and after that made just an easy training with many mistakes (was brushing forest near 8th CP, and to 9th CP turned map around by 180 degress, after that completed the course by foot).
My pathetic run.

Tuesday May 13, 2008 #

Running warm up/down 23:10 [3] 3.8 km (6:06 / km)
shoes: VJ Lop (New)

Home - KS - home.

Orienteering race 54:55 [3] *** 4.1 km (13:24 / km)
ahr:164 max:179 spiked:15/15c slept:6.5 shoes: VJ Lop (New)

O-Tuesday in Karoliniskių slaitas. Ran easily, climbed hills steady, as knew, that can't show good result and tried to save strength for the long O-Weekend. As ran easily, made no mistakes, just could use better route choices. My route.

Sunday May 11, 2008 #

Note
slept:5.5 (rest day)

10,5 hours of work in Baltic Championship event center.

Saturday May 10, 2008 #

Note
slept:5.5 (rest day)

15 hours of work in Baltic Championship event center. Feel a little bit tired. One day more to go.

Friday May 9, 2008 #

Cycling 54:01 [4] 16.6 km (18.4 kph)
shoes: Nike Air State Run

Cycling to Baltic Championship event centre in Lyglaukiai and back. It was very tough task to climb that main hill through Milda's street.

Thursday May 8, 2008 #

Orienteering race 43:09 [4] *** 6.0 km (7:12 / km)
ahr:183 max:196 spiked:13/13c slept:7.0 shoes: VJ Lop (New)

O-Thursday in Aukstoji Verzuva. Was crossing marshes humming new Charlotte Perrelli - Hero song . Good race, no mistakes, just not sure about one route choice. My route.

C • sveikinu 5

Tuesday May 6, 2008 #

Orienteering race 37:51 [5] *** 4.1 km (9:14 / km)
ahr:186 max:202 spiked:14/15c slept:7.0 shoes: VJ Lop (New)

O-Thursday in Baltoji Vokė. Felt very good before race. Ran almost perfect race, made only few small mistakes (45'' total), so my orienteering and physical form is improving bit a bit. My route.

Orienteering 1:00:19 [1] *** 3.0 km (20:06 / km)
ahr:147 max:179 spiked:11/11c shoes: VJ Lop (New)

Instead of cool down collected half of O-Thursday CPs.

Saturday May 3, 2008 #

Running 41:45 [3] 7.8 km (5:21 / km)
ahr:170 max:194 slept:9.0 shoes: Nike Air State Run

One loop in VP, at constant pace, quite easily. Added some speed only to last meters.

Thursday May 1, 2008 #

Orienteering race 23:38 [5] 3.8 km (6:13 / km)
ahr:193 max:205 slept:8.0 shoes: Nike Air State Run

Lithuanian sprint selection race for European and Baltic championships. Few very small mistakes, 35'' total. Ran at full throttle (once again MHR record), so couldn't make better. Satisfied with result.
My route.

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