Training Log Archive: ondrejpavluIn the 11 days ending Oct 2, 2017:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||
Monday Oct 2, 2017 #
Note
(rest day)
Sunday Oct 1, 2017 #
Run warm up/down 22:00 [1] 4.0 km (5:30 / km) +45m 5:12 / km
shoes: NB Vazee Pace Elite
Run intervals 1:12:30 [4] 18.05 km (4:01 / km) +65m 3:57 / km
ahr:155 shoes: NB Vazee Pace Elite
Didn't wear my SKINS™ and forgot to apply Vaseline™ - chaffed like a boss as a result. Ouch.
Saturday Sep 30, 2017 #
Run warm up/down 17:00 [1] 3.5 km (4:51 / km) +40m 4:36 / km
shoes: NB Vazee Pace Elite
Run race 17:39 [5] 5.0 km (3:32 / km)
ahr:171 max:177 shoes: NB Vazee Pace Elite
Run tempo 1:02:03 [4] 12.62 km (4:55 / km) +605m 3:58 / km
shoes: Asics GT-2000 4
Thursday Sep 28, 2017 #
Run tempo 1:31:00 [4] 21.1 km (4:19 / km)
shoes: Asics GT-2000 4
Some quick facts:
- I sweated 2.5l each run on average
- Ran all three sessions between 1:29-1:31 (I didn't know the pace), looks like I generally run slower on treadmil
- Not surprisingly, the most comfortable run was the one when I was dousing myself with cold water
- My core temperature increased by 2 degrees on average during each test run
Interesting experience but I'm glad it's done. I was over it like 5km in today. Three treadmill halfmarathons within one month are just a bit too much of boring running :)
Run warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics GT-2000 4
Wednesday Sep 27, 2017 #
Tennis 1:00:00 [1]
shoes: Asics GT-2000
Tuesday Sep 26, 2017 #
Run tempo 1:01:33 [4] 15.65 km (3:56 / km) +23m 3:54 / km
ahr:156 max:167 shoes: Asics GT-2000 4
Sunday Sep 24, 2017 #
Run 1:17:00 [2] 13.7 km (5:37 / km) +300m 5:04 / km
shoes: Inov8 Rocklite 280 (yellow v3)
- short course on a training map
- cool down
- revisiting the race area to make sense of the tricky final bit
- some more running/sight seeing/exploring
Orienteering 38:03 [4] ***** 6.14 km (6:12 / km) +183m 5:24 / km
spiked:28/28c shoes: Inov8 Rocklite 280 (yellow v3)
Easily one of the best middles I have run - great terrain, great course setting. Given this was my proper bush orienteering race no.2 this year, I had big respect. Started carefully but still managed 2x 30'' mistakes. Then got into a nice flow - loosing seconds on each control but no major mistakes over 15 seconds. I didn't manage to plan the long leg so just went straight and it eventuated in the smallest % time loss on best split. Probably because running speed was more significant factor on that leg.
Lost concentration right at the end (or just couldn't understand the extremely technical old gold mining area) and made 4x 20-30'' mistakes in a row on the last four controls. A bit frustrating but a LOT more time was lost in the area. On the positive note, I got to run through a 15m tunnel which was new and pretty damn cool!
Overall, very happy with my run - probably as good as it gets with the lack of orienteering practice in the recent years. Really enjoyed the race.
Finished 9th overall and 1st Stinger home. Over 7 minutes down on the winner whose time was quite phenomenal I think.
Saturday Sep 23, 2017 #
Run warm up/down 15:00 [1] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: NB Vazee Pace Elite
Orienteering race 16:53 [5] *** 3.9 km (4:20 / km) +20m 4:13 / km
spiked:27/27c shoes: NB Vazee Pace Elite
Not a good race for me:
- Tired legs from the long run on Thu and could not hit the top gear (more like 3rd gear actually). That was my decision though and I expected it so not too bothered
- A few silly mistakes, about 1:10 all up, most of them caused by my inability to read the fine detail at high speed - think this was the final decision point to sort out contact lenses
- Heat and extremely dry and dusty air, struggled to breath towards the end
Still, a decent effort - 13th overall and 2nd Stinger home (a few seconds down on Aidan)
First run with SIAC and absolutely loved it! With some more practice of "running close to controls" this may save even more time as I have actually "punched" a control that was not mine just by running next to it.