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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Elvis

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running6 6:39:13 39.33(10:09) 63.3(6:18) 490
  Orienteering8 6:01:50 30.04(12:03) 48.35(7:29) 1360103 /123c83%
  Skiing1 1:38:05 10.54(9:18) 16.96(5:47) 390
  Total15 14:19:08 79.91(10:45) 128.61(6:41) 2240103 /123c83%
averages - sleep:8.2 weight:66kg

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Tuesday Apr 30, 2013 #

6 PM

Orienteering race 34:41 [4] *** 4.63 km (7:29 / km) +225m 6:02 / km
ahr:172 max:202 spiked:14/14c slept:7.0 shoes: VJ Irock (2012)

O-Tuesday in Belmontas. B course, 4.1km. No mistakes, just maybe could do two CPs some 30'' cleaner. To 10th was already really dying because of massive climbing during the course.

The route:

Sunday Apr 28, 2013 #

1 PM

Orienteering race 1:07:24 [3] *** 8.7 km (7:45 / km) +200m 6:57 / km
ahr:166 max:187 spiked:12/17c slept:9.0 shoes: VJ Irock (2012)

Kaunas champs, long, B course (the same as for masters 35&40), 7.4km, 1:15000 scale. 1st CP took more or less OK, 2nd CP - 15'' hesitation, 3rd - 1' mistake - lack of map reading, as took it too left, 4th - the pinnacle of the race - 2'30'' mistake - didn't notice perfect route, took it directly and got caught on parallel features. Later it was much better, until 13th CP - 45'' mistake - went too right, 16th - 30'' route choice mistake while attacking the CP. 5' of mistakes in total - as for 1:15000 scale - not a bad race.

The route:

Thursday Apr 25, 2013 #

8 PM

Running 59:36 [3] 10.62 km (5:37 / km) +70m 5:26 / km
ahr:146 max:171 slept:7.0 shoes: Asics GT-2170

2 loops in VP. No snow = faster speeds instantly.

Tuesday Apr 23, 2013 #

7 PM

Orienteering race 39:34 [3] *** 4.85 km (8:09 / km) +285m 6:18 / km
ahr:162 max:178 spiked:13/15c slept:7.0 shoes: VJ Irock (2012)

O-Tuesday in Aukštieji Paneriai, North part, B course, 4.3km. Never competed in this part, so took it easily and steady. Made another decent race, just lacked concentration in 3rd CP area, as didn't read map properly and made a small loop around - 1', also hesitaded in 13th CP area - 30'', so 1'30'' of mistakes in total.

The route:

Sunday Apr 21, 2013 #

10 AM

Orienteering race 1:03:08 [3] *** 8.81 km (7:10 / km) +160m 6:34 / km
ahr:167 max:205 spiked:14/16c slept:8.0 shoes: VJ Irock (2012)

J. Vileišis cup, 2nd day, prolonged middle, 21A, 6.6km. Made another very good race, just two errors: 30'' near 4th CP and 30'' near 8th CP, 1' in total. It was good that legs were fresher than expected. Somehow avoided a disaster - from 11th somehow planned a route to 13th CP, but didn't understand that in the middle of the red line is 12th CP, was lucky that nearby there were more 21A runners, so they took a turn right near 12th CP and then I saw the CP on the map.

The route:

Saturday Apr 20, 2013 #

3 PM

Orienteering race 53:54 [4] *** 7.72 km (6:59 / km) +170m 6:17 / km
ahr:179 max:206 spiked:16/18c slept:9.5 shoes: VJ Irock (2012)

J. Vileišis Cup, WRE, middle, 21E, 6.6km. Made a very good race for the start of the season - 1' mistake to 4th - didn't check direction properly and went too left, another 30'' direction error on route to 9th - went too left. 1'30'' in total. Couldn't get into the map until 3rd CP - didn't see paths, so was lucky that didn't make any flops here.

The route:

Thursday Apr 18, 2013 #

6 PM

Orienteering race 30:22 [4] *** 5.62 km (5:24 / km) +30m 5:16 / km
ahr:177 max:189 spiked:11/12c slept:7.0 shoes: VJ Irock (2012)

As needed more orienteering training before the weekend, participated in O-Thursday in Karačiūnai. B course, 5.1km. As expected - made a 50'' mistake to 4th CP - always can't find those pits in that area, everything else went flawlessly, as the course and the map weren't difficult. What surprised - felt strong for running and pushed a decent pace.

The route:

C • Vietove 2

Tuesday Apr 16, 2013 #

6 PM

Orienteering race 34:48 [3] *** 3.68 km (9:27 / km) +190m 7:31 / km
ahr:173 max:213 spiked:11/14c slept:7.0 shoes: VJ Irock (2012)

O-Tuesday in Lazdynai, B course, 3.1km. As for second time with a map this season made a very good race - 1st 30'' mistake to 6th CP - problems with direction from 5th CP - somehow didn't follow planed route, then 1'30'' mistake to 12th CP - a bit outdated map in the area, so messed up in the green and hesitated for some time in CP zone, should have taken the route over top of the hill. 30'' mistake to 13th - just after 12th forgot to look at the map properly and take the right route. 2'30'' of mistakes and ran to all hills - a promissing result before the weekend.

Max HR don't look real - the belt slipped few times during the run.

The route:

C • 21A 9

Saturday Apr 13, 2013 #

1 PM

Running 1:08:43 [2] 10.41 km (6:36 / km) +70m 6:23 / km
ahr:143 max:197 slept:11.0 shoes: Nike Air State Run

2 loops in VP. From the first meters felt that body is completely empty after work week, just like previous two Saturdays, legs were tired and there was no power to run at all. During 1st loop thought to withdraw, but in the end of the loop felt a little bit better, so took another loop.

Thursday Apr 11, 2013 #

9 PM

Running 1:04:54 [3] 10.43 km (6:13 / km) +70m 6:01 / km
ahr:141 max:167 slept:7.0 shoes: Nike Air State Run

2 loops in VP. Even pushed on VP straight, the result still poor, as was slow on other snowy parts.
C • ko tu taip vėlai bėgioji? 2

Tuesday Apr 9, 2013 #

6 PM

Orienteering race 37:59 [2] *** 4.34 km (8:45 / km) +100m 7:51 / km
ahr:154 max:177 spiked:12/17c slept:7.0 shoes: VJ Irock (2012)

O-Tuesday in Keramika, V21B course, 3.7km. Some 50cm of snow in the forest and it became running in paths - not much of orienteering. Some 1'15'' of mistakes while choosing wrong paths or routes and 45'' - real mistake to 5th CP.

The route:

Sunday Apr 7, 2013 #

3 PM

Skiing (skating) 1:38:05 [3] 16.96 km (5:47 / km) +390m 5:11 / km
ahr:145 max:173 slept:11.0 shoes: Fischer RC1 Skate

Rokantiškės, 6 loops. Nice sunny weather, quite good conditions - heaps of snow, good glide in shadows and poor on sunny places. During 1st long downhill caught two bunnies - 1st time didn't expect that on sun skiis would slow down so drastically, next time didn't catch track properly. In the last loop achieved record max speed so far in Rokantiškės - 1'45''/km.

Saturday Apr 6, 2013 #

2 PM

Running 1:07:14 [2] 10.43 km (6:27 / km) +70m 6:14 / km
ahr:152 max:200 slept:11.0 weight:66kg shoes: Nike Air State Run

Felt very tired in the morning, so doubted about the training, but somehow managed to go for it. 2 loops in VP, slowly, on melting snow.

Thursday Apr 4, 2013 #

7 PM

Running 1:04:39 [2] 10.42 km (6:12 / km) +70m 6:00 / km
ahr:154 max:188 slept:7.0 shoes: Nike Air State Run

2 loops in VP.

Tuesday Apr 2, 2013 #

7 PM

Running 1:14:07 [2] 10.99 km (6:45 / km) +140m 6:20 / km
ahr:146 max:173 slept:7.5 shoes: Nike Air State Run

No car = no O-Tuesday. 2 loops in Lazdynai forest, new heaps of snow. Today felt much better than on Saturday, though result doesn't reflect that.

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