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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ondrejpavlu

In the 7 days ending Feb 25, 2016:

activity # timemileskm+m
  Run2 2:21:00 14.85(9:30) 23.9(5:54) 420
  Orienteering1 45:50 6.15(7:27) 9.9(4:38) 21430c
  Total2 3:06:50 21.0(8:54) 33.8(5:32) 63430c

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Wednesday Feb 24, 2016 #

6 PM

Orienteering race (Road/Trail) 45:50 [5] ** 9.9 km (4:38 / km) +214m 4:11 / km
ahr:172 max:184 30c shoes: Asics Gel-Kayano 22

SSS Denistone

Legs were not as fresh as I would expect after four days without running (this new job/CPA exams thing is a madness - my mileage in the coming two months will be very low :(

Anyway, relatively hilly area with pretty straightforward route choice. The only decision today was whether to get number 4 which was a good 1km extra for just 10 points. Many skipped, I got it (and the lot) but had to push it REALLY hard towards the end to be sub 46 minutes and thus not loosing more points than gained. Finished absolutely trashed in 45:50 pretty much sprinting from the last control...

Run warm up/down (Road) 29:00 [3] 6.0 km (4:50 / km) +50m 4:38 / km
ahr:149 shoes: Asics Gel-Kayano 22

From Mq Park to Denistone and then an interval instead of cool down when last minute chasing a train back to the city

Friday Feb 19, 2016 #

6 PM

Run long (Trail) 1:52:00 [3] 17.9 km (6:15 / km) +370m 5:40 / km
shoes: Inov8 Race Ultra 290

Long-ish Friday after work run with Andy, Brooner and Bart (again, what a turnout!) from Thornleigh all the way through Lane Cove NP valley down to Chatswood GC and then up Ferndale Park to Artarmon where I finished while gents continued to Flat Rock Beer Cafe (shame on me).

Pretty sweaty session, legs initially a bit heavy after yesterday intervals but it got better towards the end.

Finished the day with traditionally delicious Chur burger. YUM!

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