Training Log Archive: ondrejpavluIn the 7 days ending Dec 17, 2015:
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Thursday Dec 17, 2015 #
Run intervals (Road) 23:06 [4] 6.0 km (3:51 / km) +100m 3:33 / km
shoes: Asics Nimbus 16
3x2km around Mrs. Macquarie Chair (7:32, 7:51, 7:43). Legs quite tired from yesterday and hot, but felt I would have been able to do another one or two intervals.
First intervals with a heart rate monitor after like 12 years. Interesting to see the change of my max hearth rate - back then I was easily over 190, the highest today was 179.
First intervals with a heart rate monitor after like 12 years. Interesting to see the change of my max hearth rate - back then I was easily over 190, the highest today was 179.
Run warm up/down (Road) 15:00 [2] 3.0 km (5:00 / km) +100m 4:17 / km
shoes: Asics Nimbus 16
Wednesday Dec 16, 2015 #
5 PM
Orienteering race (Road/Trail) 42:53 [5] 8.77 km (4:53 / km) +276m 4:13 / km
shoes: Asics Nimbus 15
SSS in Gladesville. First hard run after a long time. Put some efforts into it and finally got the lot in time (42:53).
Still, I made two major mistakes and a couple of small ones - lost nearly a minute at 19 (what was I thinking going along the shore which was slippery as hell even when walking very carefully?!), 40'' at 8, thanks to an unmapped little path and 20'' to 24, not reading the map properly, then 5-10'' at 22, 17, 15, 21.
Otherwise happy with the tempo - sub 4 in all flat areas. Generous course, some tricky controls, good fun!
Still, I made two major mistakes and a couple of small ones - lost nearly a minute at 19 (what was I thinking going along the shore which was slippery as hell even when walking very carefully?!), 40'' at 8, thanks to an unmapped little path and 20'' to 24, not reading the map properly, then 5-10'' at 22, 17, 15, 21.
Otherwise happy with the tempo - sub 4 in all flat areas. Generous course, some tricky controls, good fun!
Monday Dec 14, 2015 #
6 PM
Run hills (Road/Trail) 40:00 [3] 8.3 km (4:49 / km) +212m 4:16 / km
shoes: Asics Nimbus 15
Moore Park hills in a newly adopted style of sets - 5 continuous hills reps pushing it hard up and then bombing down instead of easy run down. Did two sets with 1km regeneration in between. Originally wanted to do three sets but legs quite tired after the two which reminded my I should not go too hard on a first proper session after two weeks on antibiotics...
btw, pretty fit looking guy was doing exactly the same thing which only reassured me that it is probably a good thing :)
btw, pretty fit looking guy was doing exactly the same thing which only reassured me that it is probably a good thing :)
Sunday Dec 13, 2015 #
5 PM
Run (Road/Trail) 43:53 [3] 9.38 km (4:41 / km) +126m 4:23 / km
shoes: Asics Nimbus 15
Through Sydney Park to Bart's place. Tried to get in a few of the small hills in the park - such great place for fartleks!
Saturday Dec 12, 2015 #
8 AM
Run long (Trail) 2:15:11 [3] 23.0 km (5:53 / km) +487m 5:19 / km
shoes: Inov8 Race Ultra 290
GNW from Epping to Hunters Hill with Bart (and then from Town Hall back home). Nice run, easy pace, apparently Bart was still processing his dinner so he was not keen on running faster... :)
I should do this route more often, 95%+ trail and there is bus going to Town Hall right from the Boronia Park - convenient!
Finished with antibiotics yesterday, hope to get back into shape soon... Oh, and the first run with my new Garmins!
I should do this route more often, 95%+ trail and there is bus going to Town Hall right from the Boronia Park - convenient!
Finished with antibiotics yesterday, hope to get back into shape soon... Oh, and the first run with my new Garmins!