Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: balcius

In the 30 days ending Sep 30, 2011:

activity

time

miles

Running

11:14:18

70.88

(9:31)

114.07

(5:55)

Orienteering

9:44:10

38.02

(15:22)

61.18

(9:33)

58 /

193c

30%

Gym

1:00:00

Total

21:58:28

108.9

175.25

58 /

193c

30%

averages - sleep:7.8

1:45

0:00

» now

Thursday Sep 29, 2011 #

Note
slept:9.0 (rest day)

I missed the Omass event in Vilnius. I was lazy and legs were still stiff after yesterdays fastwerk with Cambas. After reading Katashunis blog I feel sorry about that.

C • Jep, trasa buvo gera, techn... 2

Wednesday Sep 28, 2011 #

6 PM

Running warm up/down 32:14 [3] 5.03 km (6:25 / km)
slept:8.0 shoes: Asics Gel Nimbus 11

Running tempo 24:53 [5] 5.03 km (4:57 / km)
shoes: Asics Gel Nimbus 11

Kačerginė. Tough session with Cambas

5k loop, split into 3 legs:
- 2k + 3min rest;
- 1k + 3min rest;
- 2k, on max speed
(8:30; 4:53; 11:32) total 24:53
0.5k for cool-down 5'

Most probably too fast on the first lap and later I had problems with thighs. I feel that I can cope with this loop in the in much higher gear.

Tuesday Sep 27, 2011 #

6 PM

Running 1:08:00 [3] 11.5 km (5:55 / km)
slept:9.0 shoes: Asics Gel Nimbus 11

Around Lampedziai with Mr. Cambas. Legs were a bit stiff but pace was OK. I sleep more lately it feels way better.

Monday Sep 26, 2011 #

Note
slept:9.0 (rest day)

Sunday Sep 25, 2011 #

10 AM

Running 1:32:00 [3] 16.0 km (5:45 / km)
slept:9.0 shoes: Asics Gel Nimbus 11

Vigiai: along the gravel roads. It was quite good training with well pace keeping. Sleeping and sauna helped a lot. I need more rest.

Saturday Sep 24, 2011 #

12 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
slept:10.0 shoes: VJ Bold

Orienteering race 1:07:00 [3] *** 7.8 km (8:35 / km)
spiked:3/24c shoes: Asics Gel Nimbus 11

Alytaus Taure: started slowly some hesitations on the 1st control 30 sec, later things were quite OK, 5th control too slow, mistake on the 7th control 1 min., bad route choice to the 18th 3 mins, Teisius and Jemelia caught me on the 18th, together with their excellent mind mistake on the 21st 1 min. Technically the track was not difficult nevertheless I concentration on direction and position keeping. I wanted to do a mistake free race to build up self confidence before the Lithuanian Cup. In general it worked out well. I can run faster but I need more rest.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: VJ Bold

Friday Sep 23, 2011 #

Note
slept:9.0 (rest day)

Thursday Sep 22, 2011 #

6 PM

Running warm up/down 5:00 [3] 0.7 km (7:09 / km)
slept:8.0 shoes: Icebug OMM spirit olx

Orienteering 55:00 [3] *** 5.5 km (10:00 / km)
spiked:20/29c shoes: Icebug OMM spirit olx

O-mass in Turniskes, Vilnius. The begining was OK started with Simas saw him in the first 6 controls. Somehow managed to skip 7th control went straight to the 8th and later the mistakes started. 10th went too high, 11th missed the control and ran to the other pit, 13 th looking for hill control was in the pit. It continued all the way the 15 th control later things inproved but legs were so heavy and it started to get dark so I skipped part of track. Forest was weird I fell down like 5 times. Once again cannot concentrate after work for O events. At the moment legs feel tired and it is difficult to run esp offroad.

Wednesday Sep 21, 2011 #

Note
slept:9.0 (rest day)

I feel tired sofa food and tv. 1 beer:)

Tuesday Sep 20, 2011 #

5 PM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
slept:6.0 shoes: Icebug OMM spirit olx

Orienteering 56:45 [3] **** 4.0 km (14:11 / km)
ahr:173 max:197 spiked:20/23c shoes: Icebug OMM spirit olx

Orientyras in Zemieji Paneriai. Total distance 5.9 km. I could not concentrate at all from the 1 st control went to 22 nd, running was terrible, hesitate on every control despite the fact that was doing everything more or less OK. Mistake on the 22nd once again in the end. Eventually forgot to take the result from the referee and therefore I am not on the score sheet. Terrible. Looking forward for holiday from work and sport.

Monday Sep 19, 2011 #

Note
slept:6.0 (rest day)

Sunday Sep 18, 2011 #

Note
slept:8.0 (rest day)

Unplanned - drilling holes with Vaidas. Later off to arena to watch the finals.

Saturday Sep 17, 2011 #

11 AM

Running warm up/down 13:12 [3] 2.0 km (6:36 / km)
slept:7.0 shoes: Icebug OMM spirit olx

Orienteering 1:32:00 [3] *** 12.5 km (7:22 / km)
spiked:2/20c shoes: Icebug OMM spirit olx

Naravai with Cambas. Not really fresh after a night out. The beginning was shaky especially when it came to the direction issues. later things improved. But anyway no speed at all. It is difficult to move for me:) Though less mistakes on the map. Good training though I expected it to be shorter.

Friday Sep 16, 2011 #

Note
slept:7.5 (rest day)

Thursday Sep 15, 2011 #

6 PM

Orienteering 53:31 [3] *** 5.3 km (10:06 / km)
spiked:3/18c slept:7.0 shoes: Icebug OMM spirit olx

Mass O event in Alytus, Gecialaukis tricky forest but the track was not that interesting. Nevertheless 1 st control was taken shaky with a lot of hesitations 30 sec mistake, 3rd control was not found at all but I was trying to find it for about 10 mins prolems with direction on the way (at the finish I got to know that it was placed incorrectly), after 4th control decided to speed on the competition pace, things went quite well but on the way to the 11th control spine started to ache - too much exercises at the gym. I slowed down and made mistake on the 11th control I was looking for control 10 meters away from the necessary micro. Later things were OK despite the fact that 15 th control was gone so additional 2 mins. Conclusion once again quite difficult to concentrate for the Oevent after work day.

C • Zhwerius tu Balciau. Tiek v... 2

7 PM

Running warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: Icebug OMM spirit olx

Wednesday Sep 14, 2011 #

5 PM

Running warm up/down 9:00 [3] 1.8 km (5:00 / km)
shoes: Asics Gel Nimbus 11

Home - Kauno Grudai through huge rain with ice.

Gym 1:00:00 [3]

Running warm up/down 21:00 [3] 3.3 km (6:22 / km)
slept:7.0 shoes: Asics Gel Nimbus 11

Around Azuolynas with Mariukas. Easy easy easy.

Tuesday Sep 13, 2011 #

6 PM

Running 1:09:00 [3] 11.5 km (6:00 / km)
slept:8.0 shoes: Asics Gel Nimbus 11

Around Lampedziai with Cambas. I was supposed to to do uphill drills but legs were just too heavy for that.

Monday Sep 12, 2011 #

Note
slept:6.0 (rest day)

Legs feel very very tired.

Sunday Sep 11, 2011 #

10 AM

Running (Stretching) 40:53 [3] 7.1 km (5:45 / km)
ahr:161 max:191 slept:10.0 shoes: Asics Gel Nimbus 11

Home - Along the Nemunas to Akropolis - Home.

4 PM

Running 6:17 [3] 1.0 km (6:17 / km)
shoes: Icebug OMM spirit olx

Orienteering 58:16 [3] *** 7.58 km (7:41 / km)
spiked:2/18c shoes: Icebug OMM spirit olx

Jono Vileisio Cup Meskapieviu quarry map. I was so angry on myself that decided to work additionally on orienteering skills. I was not running fast but tried to concentrate on reading the map on the difficult terrian. Moreover tried to do as much offroad as possible.

Saturday Sep 10, 2011 #

12 PM

Running warm up/down (Stretching) 7 [3] 1.0 km (7 / km)
shoes: VJ Bold

Orienteering race 1:32:05 [5] ***** 9.0 km (10:14 / km)
ahr:177 max:206 spiked:2/18c shoes: VJ Bold

Lithuanian Champ Very Long Distance: I ran 9 km track: once again 10 min. on the first control - I sorted out the safe way to pick it up but still decided to go straight through the greens and other shit. Later tried to concentrate read the map and things improved. Stupid mistake on the 13 th control I had to stop and adjust my direction but I was too confident about myself... Later the controls were gathered in good manner of course tracks were helpful but no stamina to run fast especially on the offroad stages. A total amount of mistakes 13 minutes.

Friday Sep 9, 2011 #

Note
slept:6.0 (rest day)

Thursday Sep 8, 2011 #

6 PM

Running warm up/down 7:42 [3] 1.33 km (5:47 / km)
slept:4.0 shoes: Icebug OMM spirit olx

Orienteering 1:00:33 [3] *** 5.5 km (11:01 / km)
spiked:3/22c shoes: Icebug OMM spirit olx

Orientyras in Vilnius. Ran track with Simas. Mistake on the 1st control later a loop on the way to 11th and mistake on 18 th. Forest was shitty so not much running but quite technical - a very good training before Saturdays competition.

Wednesday Sep 7, 2011 #

Note
slept:9.0 (rest day)

Tuesday Sep 6, 2011 #

6 PM

Running long 1:35:00 [3] 16.0 km (5:56 / km)
ahr:144 max:170 slept:7.5 shoes: Asics Gel Nimbus 11

From Romainiai around Lampedziai on easy with Mr. Cambas. At first it was Ok but at the end of the session legs started to feel stiff and back was giving signals that it started to feel tired.

Monday Sep 5, 2011 #

Note
slept:7.0 (rest day)

I was planning to go to the gym with Mariukas but basketball, sofa and dinner changed my plans radically.

Sunday Sep 4, 2011 #

2 PM

Running warm up/down (stretching) 20:00 [3] 3.38 km (5:55 / km)
slept:9.5 shoes: Asics Gel Nimbus 11

Running intervals 40:00 [4] 6.7 km (5:58 / km)
shoes: Asics Gel Nimbus 11

Tempo tempo 3 times a kilometer 4.19; 4.08; 4.10 and 1 time. 500 m 1.52. The dog was too tired to finidh with me. Difficult and hot.

Saturday Sep 3, 2011 #

2 PM

Running long (Stretching) 1:23:00 [3] 14.0 km (5:56 / km)
slept:9.0 shoes: Asics Gel Nimbus 11

Vigiai roads with Simba. Some of the parts were offroad through the ploughed fields. Sauna in the evening:)

Friday Sep 2, 2011 #

Note
slept:7.0 (rest day)

Thursday Sep 1, 2011 #

5 PM

Running 10:00 [3] 1.5 km (6:40 / km)
shoes: Icebug OMM spirit olx

Orienteering 49:00 [3] *** 4.0 km (12:15 / km)
spiked:3/21c slept:7.0 shoes: Icebug OMM spirit olx

Romainiai O-event: I started too fast I suppose, got confused on the 2 nd control, small mistake on the 3rd, could not keep up with my starting pace when the hills started and a mistake on the 9th control quite big one - 5 mins. Later on a very easy pace with small drills. After the mistakes and lack of tempo my self confidence dropped dramatically. I could not pick up even the most simple controls.

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