Training Log Archive: ondrejpavluIn the 7 days ending Feb 18, 2016:
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Thursday Feb 18, 2016 #
7 PM
Run intervals (Road) 37:14 [5] 8.3 km (4:29 / km) +62m 4:19 / km
shoes: Asics Gel-Kayano 22
10x450m w/ 300m recoveries in Prince Alfred Park. Averaging 1:21-1:27 with fastest 400m in 1:11 (with small hill). Good to see I still have some speed in my legs...
Wednesday Feb 17, 2016 #
6 PM
Orienteering race (Road) 42:38 [5] 10.05 km (4:15 / km) +143m 3:58 / km
shoes: Asics Gel-Kayano 22
SSS Glebe
Got there last minute (classic) so did not have much time to plan the route. Which is usually ok but this time I screwed it big time, made way too many twists, unnecessary turns, extra hills, and distance-wise ran like 500m more than all the other guys. Also crossed Bridge Road which was apparently OOB - not that I would gain anything by that route choice - but that's already my second OOB fail in 8 races or so. Looks like I'm the bad boy of SSS.
Apart from poor route choice, did a few minor mistakes (wrong turn to 18 after I met Brooner; few sec at 4 and 20 sec by turning right too early to 11), otherwise really happy with the tempo and how I felt throughout the whole race. 10km in 42' with a gazillion of road crossings, stairs etc is not bad at all.
HIGHLIGHT OF THE DAY: Bart with short hair (sexy boy!)
Got there last minute (classic) so did not have much time to plan the route. Which is usually ok but this time I screwed it big time, made way too many twists, unnecessary turns, extra hills, and distance-wise ran like 500m more than all the other guys. Also crossed Bridge Road which was apparently OOB - not that I would gain anything by that route choice - but that's already my second OOB fail in 8 races or so. Looks like I'm the bad boy of SSS.
Apart from poor route choice, did a few minor mistakes (wrong turn to 18 after I met Brooner; few sec at 4 and 20 sec by turning right too early to 11), otherwise really happy with the tempo and how I felt throughout the whole race. 10km in 42' with a gazillion of road crossings, stairs etc is not bad at all.
HIGHLIGHT OF THE DAY: Bart with short hair (sexy boy!)
7 PM
Run warm up/down (Road) 22:10 [3] 4.2 km (5:17 / km) +90m 4:46 / km
shoes: Asics Gel-Kayano 22
to Glebe and back
Monday Feb 15, 2016 #
5 PM
Run tempo (Road/Trail) 54:07 [4] 10.9 km (4:58 / km) +180m 4:35 / km
shoes: Inov8 Race Ultra 290
Commute from Mq Park to Artarmon. Was running late for a dinner with Barbora so had to run it in tempo...
Sunday Feb 14, 2016 #
7 PM
Run tempo (Road) 36:59 [4] 8.7 km (4:15 / km) +105m 4:01 / km
shoes: Asics Nimbus 16
WU + 5k undulating tempo (19:40) in Botanic Gardens/Mrs Macquarie chair + CD, trying to find an open florist at 7pm (Coles saved me). Felt good!
Saturday Feb 13, 2016 #
8 AM
Run long (Road/Trail) 2:28:57 [3] 25.2 km (5:55 / km) +661m 5:14 / km
shoes: Inov8 Race Ultra 290
Run with Andy, Brooner and Bart (what a turnout!) from North SYdney to Manly via Middle Head. Pretty hot, but felt stronger than usual on the last cycle path stretch to Manly. Finished - as usual - with ocean swim, icy poles and beers (and a burger for a change). Nice!