Training Log Archive: ondrejpavlu

Lunch jog with a spontaneous CR thievery effort - successfully claimed two and managed 1.5km in about 4:52 in the process, not bad on an undulating loop, after three hard sessions in a row.

Event: Sydney Summer Series #26 & Final - Lane Cove
 

SSS #26 - Lane Cove

This was pretty epic. Think I had a really good route - first bush, then eastern controls, than along the Pacific Highway (boring) to north west, then golf course and down to Woodford Bay and finish. However, the following things have happened:

- #8 from the bridge I saw light and a flag at the tunnel entry so I did not bother checking map or descriptions and went down. Turned out the control was at the top. 40 seconds gone
- #28 it was already so dark on trails I could not read the map properly and was hesitating where to go. 20 seconds gone
- #25 fun creek crossing, water was up to my waist lol
- #17 getting too dark to read the map even in an open area - 15 seconds
- On the way down I slipped and enjoyed an absolutely phenomenal 40meter toboggan ride on my ass down the steep grass slope before I stopped at a path
- #12 ran past it, did not see it, not even on map. too dark. 20 points gone
- Woodford Bay loop - already too dark to read the map, I had to stop under streetlights to see where I go and what am I looking for. Easily a minute all up.

Ended with 540 and 2 min late so 520 net. Andy 540. I reckon 560 was easily manageable for me today, had I started earlier and was not caught up in pitch dark for the last 10 min.

Most importantly it feels like legs are running again!

Attempt at Mona's fartlek, but legs were pretty heavy and 32 degrees did not help. Only managed about 5.15km...

10x Woolloomooloo stairs
3x Loftus road hill
5x Woolloomooloo stairs

Felt almost surprisingly ok. Did not have time to do more but definitely want to keep increasing the amount of reps.

Easy leg loosener in CP.

Milsons Point to Manly with Bart and Mounty and then solo around North Head. Bart found a few nasty long stairs around Mosman which made our usual route a lot more interesting (or painful?) and then also did two detours on the way from Spit.

I didn't feel great and the 10k North Head loop was not very joyful, mainly due to the heat and how it's all exposed. Think it was like 10 degrees hotter than on any other run in the last month.

Happy that I can finally log some reasonably long run, but not impressed with my fitness.

From Manly back to Spit with Barbora and another friend. Awesome day out!

12k progressive tempo 4:10 --> 3:30 + 4k cool down

Felt pretty good, knee a bit hurting at the beginning but faded away.