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Training Log Archive: Elvis

In the 31 days ending Aug 31, 2008:

	activity	#	time	miles		km		+m
	kayaking	1	7:30:00
	Running	8	6:25:38	46.63	(8:16)	75.05	(5:08)	8
	Orienteering	6	5:01:31	19.39	(15:33)	31.2	(9:40)	150	12 /	17c	70%
	Football	1	1:52:00
	Cycling	2	1:32:28	18.13	(11.8/h)	29.18	(18.9/h)
	Pull-ups	2	30
	Total	16	22:22:07	84.15		135.43		158	12 /	17c	70%
averages - sleep:6.8

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Saturday Aug 30, 2008 #

kayaking 7:30:00 [4]
slept:8.0

Kayaking in river Verknė with co-workers, it was tough but wasn't tired, except my arms. Swimming in the lake and sauna after that.

Friday Aug 29, 2008 #

Running 19:19 [3] 3.75 km (5:09 / km)
ahr:154 max:172 slept:5.5 shoes: Nike Air State Run

Home - half loop in VP. Made training because needed to get "burning roof" back.

Running tempo 12:36 [5] 3.15 km (4:00 / km) +8m 3:57 / km
ahr:184 max:192 shoes: Nike Air State Run

Encouraged by vosvos made first real tempo training in VP, running at his suggested loop. First 600m - at 3:30/km, later ran at 95% because was afraid that won't make it. A little bit tough, but I made it.

Running 12:36 [3] 2.3 km (5:29 / km)
ahr:160 max:170 shoes: Nike Air State Run

VP - home, easily.

Thursday Aug 28, 2008 #

Orienteering race 38:56 [4] 4.0 km (9:44 / km) +150m 8:12 / km
ahr:175 max:195 slept:6.5 shoes: VJ Lop (New)

O-Thursday in Zalieji Ezerai. "Like a beast" (c) Liuba - hills were peace of cake for me, also ran all the course very concentrated - 1'20'' mistake to first CP and 1'10'' on some other two. Some pictures, my route.

Two wins from two possible in one week, the best result in mass Orienteering so far I guess.

Tuesday Aug 26, 2008 #

Orienteering race 41:17 [3] *** 4.8 km (8:36 / km)
ahr:178 max:192 spiked:12/17c slept:7.0 shoes: VJ Lop (New)

O-Tuesday in Mazeikiu forest. Axiom: there should be at least one very stupid mistake. And it was - to the last control the it was clear, that path should be taken, but my head was already tired... 4' of mistakes total, my route.

Monday Aug 25, 2008 #

Cycling 24:31 [2] 7.08 km (17.3 kph)
slept:6.0 shoes: NASRM (bicycle)

A little bit around home.

Pull-ups 15 [3]

Tried the place near KS, recommended by vosvos. Made only 7, thought that would make more, training needed I guess.

Friday Aug 22, 2008 #

Running 41:52 [3] 8.15 km (5:08 / km)
ahr:153 max:169 slept:6.5 shoes: Nike Air State Run

Home - 1 loop in VP - home, with one rest brake in the middle of the course to take pull-ups. Quite uneasy, maybe because yesterday also have had quite good training.

Pull-ups 15 [2]

Made 5. Utterly don't remember when the last time made pull-ups - maybe it was 3-5 years ago while was living in University students' dormitory. But it was quite easy to pull-up, as during 7 last months lost 20kg of weight.

Thursday Aug 21, 2008 #

Cycling 1:07:57 [3] 22.1 km (19.5 kph)
shoes: NASRM (bicycle)

Home - Medziakalnis - home. Avg 19.52 km/h, max 43.96 km/h, in the first part - against the wind, with weak legs.

Orienteering race 30:31 [3] 3.6 km (8:29 / km)
ahr:172 max:190 slept:7.25 shoes: VJ Lop (New)

O-Thursday in Medziakalnis. Legs felt very good, counting bycicle ride to event center. Tried not to force the pace, but couldn't avoid mistakes. My route.

Tuesday Aug 19, 2008 #

Orienteering race 48:48 [3] 4.2 km (11:37 / km)
ahr:155 max:191 slept:6.5 shoes: VJ Lop (New)

O-Tuesday in Gudeliai. Once again again I can say - I don't like this map. The beginning was not easy because of rubbed sore legs - every second step was painful. After several CPs it was easier, but started to make mistakes. On the way to 8th CP was caught by Diana and hooked her for fun. It was never so easy before to do that - it was so easy just to run, not looking at the map, on the next control she made mistake and our courses torn apart. Then finished course with Ezys. After course took a dip in Salote lake. My route.
Overall: recovered after Visaginas, just sored legs kept me from better running. Orienteering like during Visaginas middle course - poor. Will check orienteering in Medziakalnis on Thursday - can anyone give a lift ?

Sunday Aug 17, 2008 #

Orienteering race (middle) 1:23:22 [3] 7.2 km (11:35 / km)
ahr:154 max:187 slept:7.0 shoes: VJ Lop (New)

The last day in Visaginas, middle event. My VP Lop shoes already rubbed sore my legs a little bit, so it was not easy to run, also I felt the previous day's effect - legs were tired. Quite unsuccessful race, made a lot of mistakes on a lot of CPs - at least 16'. After first third of the course was already tired because of the heat, so it was salvation for me to jump into some lake after half of the course. At the end of the course was running quite slow, but it was good, that still have had enough motivation to complete the course.

Saturday Aug 16, 2008 #

Orienteering race (long sprint) 37:40 [5] 4.4 km (8:34 / km)
ahr:184 max:198 slept:4.0 shoes: VJ Lop (New)

After quite sleepless night (heavy rain and thunder in event center) took sprint near Visaginas. 3' of mistakes in the first 88% of the course, and 2' mistake on the third-last control, 5' total. Was sad about that 2' mistake, and was angry because of withdrawn results - 58th CP was wrong laid. Satisfied with form - first 20min was running like mad beaver, and could keep under other two participants' from elite group backs, just later my "batteries" settled down.

Orienteering race (sprint) 20:57 [5] 3.0 km (6:59 / km)
ahr:188 max:197 shoes: VJ Lop (New)

Second sprint in Visaginas, now real sprint, the first one was like short-middle event. The best race in my orienteerer career from result perspective, only 15'' of mistakes on the first two controls, and maybe some wrong route choices, which I don't count to mistakes. Also couldn't believe, that after first sprint my legs and myself felt very good, hills were no problem to me, so could run at top speed.

Friday Aug 15, 2008 #

Note
slept:8.5 (rest day)

Woke up and felt the effect of Wednesday's football - felt like beaten. Later - trip to Visaginas and sticking around in event center.

Wednesday Aug 13, 2008 #

Running warm up/down 27:00 [3] 5.4 km (5:00 / km)
slept:6.0 shoes: VJ Lop (New)

Home - VP arena - home.

Football 1:52:00 [3]
ahr:140 max:193 shoes: VJ Lop (New)

Football in VP. Me, Giedrius, Giega, Gabija, Laimonas, Ignas, Paulius, vs Tomas, Sandra, Kysulis, walka, Vilius, Liuba, Kestutis (shame on me - still can't remember names and don't know who is who - thanks for vosvos for clarification). My team won 10:6. The game have had some casualties - Kysulis was serious injured (but will recover until mariage :)).

Monday Aug 11, 2008 #

Running 1:11:45 [3] 13.2 km (5:26 / km)
ahr:166 max:185 slept:7.0 shoes: Nike Air State Run

Home - 2 loops in VP - home. First loop with walka, Kysulis, Vidute and J.U. Once again it was very easy to run with the company.

Friday Aug 8, 2008 #

Running 49:26 [3] 9.8 km (5:03 / km)
ahr:166 max:178 slept:6.5 shoes: Nike Air State Run

Home - 1 longer loop in VP - home. Ran with Diana, walka and Giedre. Was impresed by walka's new haircut. Overall it was somehow uneasy to run with them, even we weren't running faster than I usually, somehow found power to complete training. Don't remember when the last time was tired after training, like today.

Wednesday Aug 6, 2008 #

Running 38:58 [4] 8.15 km (4:47 / km)
ahr:164 max:179 slept:6.5 shoes: Nike Air State Run

Home - 1 loop in VP - home. At almost full throttle, but it was quite easy, self-feeling perfect.

Monday Aug 4, 2008 #

Running 1:07:13 [4] 13.0 km (5:10 / km)
ahr:165 max:180 slept:6.5 shoes: Nike Air State Run

Home - 2 loops in VP - home. Initial plan was to run fast one loop, but in the middle of the first loop met Giedre and Diana, so turned around and completed additional one loop with them. Somehow it is easier to run with the company. Felt very well during the training.

Saturday Aug 2, 2008 #

Running (afternoon) 44:53 [2] 8.15 km (5:30 / km)
ahr:158 max:175 slept:9.5 shoes: Nike Air State Run

Home - 1 loop in VP - home. Something went wrong from the beginning - even before running felt very good, felt that legs weren't fresh, and have had no power to push the pace. After 13' felt pain in the chest, for next 11' tried to run slower, but even at 140 HR it wasn't better. So then made 2' walking rest brake, and then it was better.

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