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Training Log Archive: ondrejpavlu

In the 7 days ending Jun 26, 2016:

activity	#	time	miles		km		+m
Run	7	6:46:31	45.98	(8:50)	74.0	(5:30)	1757
Bushwalking	1	2:27:00	5.22	(28:10)	8.4	(17:30)	314
Orienteering	1	36:51	3.85	(9:34)	6.2	(5:57)	185	23 /	23c	100%
Strength	1	20:00
Total	10	10:10:22	55.05		88.6		2256	23 /	23c	100%

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Sunday Jun 26, 2016 #

Event: Sydney MetrO League 4 - Darkes Common

10 AM

Run warm up/down (Road) 14:00 [2] 2.5 km (5:36 / km) +40m 5:11 / km
shoes: Inov8 Race Ultra 290

before/after Metro

11 AM

Orienteering (Trail) 36:51 [5] *** 6.2 km (5:57 / km) +185m 5:10 / km
ahr:165 max:175 spiked:23/23c shoes: Inov8 Race Ultra 290

Metro League Lapstone
Messed up the start and got there 30sec before I was meant to start, without descriptions etc... And it went from there with a plenty of mistakes
#1 wanted to play it safe but going through 19 was an overkill - 15'
#4 got lost in tracks and missed the one I wanted to take - 15'
#6 weird map in this area - went from right, followed the fence and ended up on the road way earlier than where I should have
#7 pretty sure this control was not placed right - but that does not excuse me massively overunning it - 40'
#10 going through that valley was very unnecessary (and slow) - 20'
#18 I must have run like 10 metres past it, did not see it in the green and then got pretty disoriented... 1'20'' just like that

solid course setting

1 PM

Run long (Trail) 1:55:47 [3] 16.9 km (6:51 / km) +790m 5:33 / km
ahr:154 max:170 shoes: Inov8 Race Ultra 290

Did not have enough after MetrO and also wanted to try some more Springwood trails. Faulconbridge down through Victory track to Perch Ponds and up Martins Lookout, then back down to Perch Ponds, up through Magdala Gully Track and back to our house. Absolutely flat out towards the end (no nutrition and only 1l of water) but those trails were fantastic - technical with great sceneries. Given the amount of creek crossings, must be awesome fun after rain...

Division 1 - Splits

Saturday Jun 25, 2016 #

12 PM

Bushwalking (Trail) 2:27:00 [1] 8.4 km (17:30 / km) +314m 14:45 / km
shoes: Inov8 Race Ultra 290

Wentworth Falls via Federation Pass with Barbora. Had some extra weight in my backpack

5 PM

Run (Road/Trail) 48:09 [3] 8.6 km (5:36 / km) +284m 4:48 / km
shoes: Inov8 Race Ultra 290

Running down into an unknown valley from Springwood at dusk time without a head torch was probably not my smartest idea... It had its poetry though and I eventually made it back up :)

Friday Jun 24, 2016 #

1 PM

Run (Road) 1:09:11 [3] 14.1 km (4:54 / km) +140m 4:40 / km
ahr:148 max:161

WFH today so went for a lunch run with Bart. Cruisy pace around Pyrmont wharves and Glebe foreshore. Windy as hell

Thursday Jun 23, 2016 #

1 PM

Run (Trail) 42:16 [3] 7.0 km (6:02 / km) +256m 5:06 / km
shoes: Inov8 Race Ultra 290

Easy lunch run in Lane Cove including 5 technical hills reps (approx. 30m up on steep, rocky 150m)

Wednesday Jun 22, 2016 #

6 PM

Run long (Road) 1:40:28 [3] 21.7 km (4:38 / km) +217m 4:25 / km
ahr:158 max:174 shoes: Asics Gel-Kayano 22

Long commute from work, managed to forget head torch again... Felt pretty good so added in Pyrmont wharves and pushed the tempo sub 4:20 towards the end. 1/2marathon in traffic in 1:38. Faster than the last time with lower HR. Getting fit again, happy days.

Tuesday Jun 21, 2016 #

7 PM

Strength 20:00 [3]

Soar throat a bit so decided to skip planned tempo and only did some strengthening at home...

Monday Jun 20, 2016 #

7 PM

Run warm up/down (Road) 16:40 [2] 3.2 km (5:12 / km) +30m 4:59 / km
shoes: Asics Gel-Kayano 22

Shaking off legs from the rogaine + 20 min stretching. Tired but nothing unexpected

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