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Training Log Archive: ondrejpavlu

In the 7 days ending Jul 31, 2016:

	activity	#	time	miles		km		+m
	Run	7	7:30:38	57.1	(7:53)	91.9	(4:54)	1310
	Orienteering	1	37:38	3.67	(10:16)	5.9	(6:23)	214	16 /	0%
	Total	8	8:08:16	60.77	(8:02)	97.8	(5:00)	1524	16 /	0%
averages - sleep:8 weight:80.5kg

2:34

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Sunday Jul 31, 2016 #

Event: Sydney MetrO League 5 - Mulgoa

10 AM

Orienteering race 37:38 [4] *** 5.9 km (6:23 / km) +214m 5:24 / km
spiked:16/slept:8.0 weight:80.5kg shoes: Inov8 Rocklite 280 (yellow)

MetrO League 5 - Mulgoa - new map

By far the best (and technically most challenging) MetrO league I have run - a proper bush event. A very weird race for me though - pretty much either smashing a leg or screwing it like when I was 15...

2. - 1:30 - parallel mistake, ending on the SE car wreck
Then a very good race, from being 1:30 behind Brooner on 2., to being 1:30 ahead of him on 10.
11. - 1:20 - can't really explain this mistake but was 50m up north
13. - another minute, lost concentration (and lead), and stopped on the bare rocks midway...
16. - 30 sec mistake that just underlined my imbalanced performance today

Obviously need to spend more time on map but that's not quite a priority now...

11 AM

Run (Trail) 36:27 [2] 6.1 km (5:59 / km) +181m 5:12 / km
shoes: Inov8 Rocklite 280 (yellow)

longer cooldown after Metro League in the mapped area. Would have been a 100k week but on the way back I found a completely lost orienteer who asked me if I could walk her back to the assembly area... *karma increased*

Div 1 - Splits

Saturday Jul 30, 2016 #

10 AM

Run long (Trail) 2:34:24 [3] 27.5 km (5:37 / km) +707m 4:59 / km
ahr:145 max:174 shoes: Inov8 Race Ultra 290

Solo long run from Epping through LNCP all the way to UTS oval, then up along the Stingybark creek to Pacific Hwy, then back down through LC Bushland Park and finish at Milsons Point.

I guess the biggest success was dragging myself out of bed and actually going for a long run (started 1030am hehe). Was not enjoying it at all today, cost me a lot of mental power not to cut it short and actually sticking to the original plan. But despite how shit and slow I felt, I still made a lot of segment PRs which is a good sign I guess.

2l of water, no food.

Thursday Jul 28, 2016 #

Run intervals (Road) 36:52 [5] 8.5 km (4:20 / km) +68m 4:10 / km
ahr:160 max:179 shoes: New Balance 870v4

Prince Alfred Park intervals
WU
6x1km w/ 250m recoveries (3:18, 22, 21, 20, 27, 24)
CD

Tired legs already at the beginning, totally wrecked legs at the end. Been a while since I felt like vomiting during training... But happy that I toughed it out and did not quit after the fifth rep

Rest day tomorrow.

Wednesday Jul 27, 2016 #

6 PM

Run long (Road) 1:44:43 [3] 24.0 km (4:22 / km) +223m 4:10 / km
ahr:155 max:173 shoes: New Balance 870v4

Long commute run from work, this time around Iron Cove and Glebe Foreshore. Getting absolutely bored, not even Pokemons are helping anymore (and I have to report first little pokemon-related incident - overlooked probably the only root on the whole run just when I was catchin Venosaur ... a few tumbles later I got him so all good)

Luckily days are finally getting longer so will soon start running through Lane Cove NP...

Tuesday Jul 26, 2016 #

12 PM

Run (Road) 47:43 [2] 9.1 km (5:15 / km) +57m 5:05 / km
ahr:135 max:152 shoes: New Balance 870v4

easy recovery Shrimptons lunchie with da boss

Monday Jul 25, 2016 #

6 PM

Run warm up/down (Road) 25:00 [2] 4.7 km (5:19 / km) +40m 5:06 / km
shoes: New Balance 870v4

to Pyrmont bridge and from Quarrymans

7 PM

Run tempo (Road) 45:29 [4] 12.0 km (3:47 / km) +34m 3:44 / km
ahr:168 max:173 shoes: New Balance 870v4

12k tempo along Pyrmont and Glebe foreshore. Planned 3:50 tempo, end up with 3:47, very happy with that. Started with Bart who then dropped for a bit and continued with Brooner who joined soon before that, and finishing solo while guys went to Quarrymans to order me a 14% beer. True friendship! <3

3:47 is the pace I was gonna aim at C2S, might try and go a lot harder - definitely had the reserves today...

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