Training Log Archive: ondrejpavluIn the 7 days ending Dec 8, 2016:
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Thursday Dec 8, 2016 #
7 PM
Run (Road) 29:00 [3] 6.1 km (4:45 / km) +95m 4:25 / km
ahr:153 shoes: Under Armour Bandit 2
sweaty mrs macquarie chair loop
Wednesday Dec 7, 2016 #
5 PM
Run (Road) 29:24 [3] 5.8 km (5:04 / km) +98m 4:40 / km
ahr:152 shoes: New Balance Vazee Pace
Long warm up to SSS from Epping. Regretted the decision after just 2km, legs were not running
6 PM
Orienteering race (Road/Trail) 45:29 [5] ** 9.5 km (4:47 / km) +235m 4:16 / km
ahr:174 max:184 spiked:30/30c shoes: New Balance Vazee Pace
SSS#10 - Carlingford
Great course setting with plenty of options - haven't seen two same routes among the top guys. It took me a long time to figure it out and still was not sure with it at the time I started but ended up being probably the best route after Glenn's (although quite different to everyone else).
Legs felt a lot better than during the warm up but was still struggling uphills a big time. Also did a few stupid mistakes (like totally overrunning 30 or thinking I'm leaving 22 when I was actually leaving 8, also the out and back on tiny overgrown track to 16 was super slow).
Ended up with 590 in 45:29, 1:20 behind Steve which I'm actually pretty happy with.
Great course setting with plenty of options - haven't seen two same routes among the top guys. It took me a long time to figure it out and still was not sure with it at the time I started but ended up being probably the best route after Glenn's (although quite different to everyone else).
Legs felt a lot better than during the warm up but was still struggling uphills a big time. Also did a few stupid mistakes (like totally overrunning 30 or thinking I'm leaving 22 when I was actually leaving 8, also the out and back on tiny overgrown track to 16 was super slow).
Ended up with 590 in 45:29, 1:20 behind Steve which I'm actually pretty happy with.
7 PM
Run (Road) 8:41 [3] 1.6 km (5:26 / km) +60m 4:34 / km
shoes: New Balance Vazee Pace
Cool down to Carlingford train station
Tuesday Dec 6, 2016 #
6 PM
Run (Trail) 58:47 [3] 11.6 km (5:04 / km) +210m 4:39 / km
ahr:164 max:171 shoes: Inov8 Race Ultra 290
Trail commute via LCNP, weir and up via Ferndale park to Artarmon. Hot and unbelievable humid - did I bring the KL weather back to Sydney or what was that? Lane Cove was more like a tropical rainforest, incredibly wet, misty, goannas jumping from everywhere... This with the accumulated tiredness and sleep deprivation meant my HR was through the roof and it took a lot of efforts to move at a reasonable pace.
Friday Dec 2, 2016 #
6 AM
Run tempo (Treadmill) 39:59 [4] 10.0 km (4:00 / km)
slept:7.0 shoes: Under Armour Bandit 2
9k tempo at 3:50min/km pace on a treadmill watching EPL.