Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: balcius

In the 31 days ending May 31, 2011:

activity

time

miles

Running

13:08:20

72.55

(10:52)

116.76

(6:45)

Orienteering

5:41:51

29.29

(11:40)

47.14

(7:15)

14 /

75c

18%

Cycling

2:04:00

21.75

(5:42)

35.0

(3:33)

Football

20:00

Total

21:14:11

123.59

198.9

14 /

75c

18%

averages - sleep:7.6

2:10

0:00

» now

Tuesday May 31, 2011 #

6 PM

Running warm up/down (stretching) 20:00 [3] 3.47 km (5:46 / km)
ahr:150 max:207 shoes: Asics Gel Nimbus 11

Running tempo 10:00 [4] 2.0 km (5:00 / km)
shoes: Asics Gel Nimbus 11

30/30x7

Running 23:08 [3] 3.77 km (6:08 / km)
shoes: Asics Gel Nimbus 11

Monday May 30, 2011 #

Note
slept:3.0 (rest day)

home sweet home

Friday May 27, 2011 #

3 PM

Running warm up/down (Stretching) 15:00 [2] 2.0 km (7:30 / km)
shoes: Asics Gel Nimbus 11

Running hills 45:00 [3] 5.0 km (9:00 / km)
slept:8.0 shoes: Asics Gel Nimbus 11

4 times up the hill elevation 300 metres. Terrain easier that previous hills less moss more stone, fewer swamps. First two uphills were difficult the rest were more or less OK. A refreshing shower under the waterfall in the fjord.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Gel Nimbus 11

Thursday May 26, 2011 #

5 PM

Running (Stretching) 43:30 [4] 6.16 km (7:04 / km)
slept:7.0 shoes: Asics Gel Nimbus 11

Warm up through asphalt and several uphills through Norwegean moss. later 10 x 30/30 sec mostly asphalt with several uphills.

Running warm up/down 7:11 [2] 1.0 km (7:11 / km)
shoes: Asics Gel Nimbus 11

Wednesday May 25, 2011 #

11 AM

Running 1:02:13 [3] 9.2 km (6:46 / km)
slept:6.0 shoes: Asics Gel Nimbus 11

Warm up on the asphalt and then set off along the fjord in offroad. The moss are very soft, full of extremely cold water.Ran approx. 5 mins until the rocks started came back on asphalt and took some short offroad. It runs more or less OK but yesterdays vodka and beer kept the pulse quite high.

Tuesday May 24, 2011 #

Note
slept:5.0 (rest day)

Slaughtering fish till 2 a.m.

C • kaip kliovas? 3

Monday May 23, 2011 #

6 PM

Running warm up/down (Strectching) 15:00 [3] 2.77 km (5:25 / km)
slept:6.0 shoes: Asics Gel Nimbus 11

Running 36:00 [3] 4.63 km (7:46 / km)
shoes: Asics Gel Nimbus 11

A training in Ebersfjord. Warm up on asphalt felt quite good until I started going up the hill. Elevetion 200 m but soft moss, snow makes things difficult . Came back on asphalt took some offroad but still feel tired. Running is not pleasant.

Sunday May 22, 2011 #

Note
slept:3.0 (rest day)

Driving to Norway

Saturday May 21, 2011 #

Note
slept:4.0

Driving to Norway

Friday May 20, 2011 #

6 AM

Running 48:00 [3] 8.2 km (5:51 / km)
slept:7.0 shoes: Asics Gel Nimbus 11

Aleksotas - along the Nemunas to railway bridge. So difficult as if I have not been training at all.

Thursday May 19, 2011 #

5 PM

Running warm up/down 12:48 [3] 2.26 km (5:40 / km)
shoes: Lafuma M Stedge II

Orienteering 49:21 [3] *** 6.9 km (7:09 / km)
spiked:2/21c shoes: Lafuma M Stedge II

Mass O event in Margava. The first half was OK some small garbage in the control region but then a 2" mistake on the way to control No. 10. The direction keeping failed again. Very difficult in the middle part of the track two controls I was barely running. Later 30 sec mistake on the 20th control. Orienteering is improving but physical shape is going down.

Running warm up/down 5:00 [1] 0.6 mi (8:20 / mi)
shoes: Lafuma M Stedge II

Tuesday May 17, 2011 #

Note
(rest day)

Lazy and a bit tired.

Monday May 16, 2011 #

6 PM

Cycling 27:00 [3] 8.0 km (3:23 / km)
shoes: Asics Gel Nimbus 11

Aleksotas - Kaniukai

Running (Jumps) 57:00 [3] 8.0 km (7:08 / km)
slept:9.0 shoes: Asics Gel Nimbus 11

Around Kaniukai with couple steep hills. The feeling is good but legs are not as fresh as I would like.

7 PM

Cycling 37:00 [3] 10.0 km (3:42 / km)
shoes: Asics Gel Nimbus 11

Kaniukai - Aleksotas

Sunday May 15, 2011 #

Note
(rest day)

Saturday May 14, 2011 #

1 PM

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

C • ačiū 2

Orienteering race 57:57 [5] **** 8.8 km (6:35 / km)
spiked:4/20c slept:11.0 shoes: Icebug OMM spirit olx

Very interesting map and running was good. Small mistake on 2 nd control a 1", band route selection to control No.4 1", mistake on control No. 5 3", bad route selection on control No. 12 2", mistake on No 14 1". In total quite happy with the performance on difficult terrain but the result is not satisfying at all.

2 PM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Icebug OMM spirit olx

3 times up the hill with Cambas. Checking the controls were mistakes were made.

C • : 3

Friday May 13, 2011 #

Note
(rest day)

Thursday May 12, 2011 #

5 PM

Running warm up/down 9:25 [3] 1.8 km (5:14 / km)
shoes: Lafuma M Stedge II

Orienteering 58:31 [2] 8.84 km (6:37 / km)
shoes: Lafuma M Stedge II

Mass O event in Gailiunai, Vilnius. Forest was clean and good for fast running. Mistake of 2" mins. on second control. Simas caught me up and we ran together. I went in front and he behind me checking the mistakes I was making and giving advices. It was very interesting and useful. Runnning is still difficult most probably arrived at some down period.

Wednesday May 11, 2011 #

Note
(rest day)

Trip to Ventspils

Tuesday May 10, 2011 #

6 PM

Cycling 30:00 [3] 8.5 km (3:32 / km)
shoes: Asics Gel Nimbus 11

Aleksotas - Romainiai

Running (Stretching) 1:10:00 [3] 11.5 km (6:05 / km)
shoes: Asics Gel Nimbus 11

Around Lampedziai with Mr. Cambas. Legs stiff and tired.

Cycling 30:00 [3] 8.5 km (3:32 / km)
shoes: Asics Gel Nimbus 11

Romainiai - Aleksotas

Monday May 9, 2011 #

Note
(rest day)

Sunday May 8, 2011 #

10 AM

Running warm up/down (stretching) 15:00 [3] 1.0 km (15:00 / km)
slept:7.0 shoes: Icebug OMM spirit olx

Orienteering race 53:01 [5] *** 7.86 km (6:45 / km)
spiked:4/17c slept:7.0 shoes: Icebug OMM spirit olx

The result is not impressive but I am happy with the result. It ran OK, orienteering was pretty much OK. I managed to control the speed and reading of the map. The competition showed the week points: first of all O skills, speed and speed stamina. I thougth I can run faster for a longer time. Maybe I should change training methods?

C • Normaliai sulakstei visai, ... 2

11 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Icebug OMM spirit olx

Saturday May 7, 2011 #

11 AM

Running warm up/down (Stretching) 15:00 [2] 2.0 km (7:30 / km)
shoes: Icebug OMM spirit olx

Orienteering race 1:21:51 [4] ***** 10.85 km (7:33 / km)
spiked:4/17c shoes: Icebug OMM spirit olx

Very interesting terrain and good track. I started well made mistake on the 3rd control misread the number though arrived very well at th control. In general no huge mistakes, sometimes lost the direction and made additional loops. Not enough speed. Very very steep hills are not my favourite.

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
slept:10.0 shoes: Icebug OMM spirit olx

Friday May 6, 2011 #

6 PM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Icebug OMM spirit olx

Orienteering 41:10 [2] 3.9 km (10:33 / km)
shoes: Icebug OMM spirit olx

Extra ordinary steep hills near Vilnius. I was walking 2/3 of the track with 8 minutes mistakes. Met Laukaitis on the way. On the flat surface managed to run away from him 2". No more drinking before the competition.

Thursday May 5, 2011 #

Note
(rest day)

Wednesday May 4, 2011 #

6 PM

Running (Stretching) 1:11:00 [3] 10.0 km (7:06 / km)
shoes: Asics Gel Nimbus 11

Easy jog with Mr. Cambas.

Tuesday May 3, 2011 #

5 PM

Running warm up/down 22:41 [2] 3.41 km (6:39 / km)
slept:8.0 shoes: Asics Gel Nimbus 11

Mickevicius valley hills with Cambas

Running tempo 9:32 [4] 1.8 km (5:18 / km)
shoes: Asics Gel Nimbus 11

8x30/30. Cambas made 10 drills I felt that my heart will go out so decided to make longer cool down.

Running warm up/down (Stretching) 21:53 [3] 3.43 km (6:23 / km)
shoes: Asics Gel Nimbus 11

Monday May 2, 2011 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Lafuma M Stedge II

A bit of orienteering with a map in Kleboniskis and then off road.

4 PM

Running warm up/down (Stretching) 15:00 [2] 2.0 km (7:30 / km)
slept:9.0 shoes: Lafuma M Stedge II

Football 20:00 [3]
shoes: Lafuma M Stedge II

Sunday May 1, 2011 #

7 PM

Running (Stretching/Jumps) 58:59 [3] 9.5 km (6:13 / km)
slept:12.0 shoes: Asics Gel Nimbus 11

A training session in Vigiai. First warm up on gravel and stretching.Later put on some speed and ran offroad around the lake while reading some old map. Feels OK

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