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Training Log Archive: ondrejpavlu

In the 7 days ending Jul 16, 2017:

activity

time

miles

Run

7:27:52

57.86

(7:44)

93.12

(4:49)

1507

Total

7:27:52

57.86

(7:44)

93.12

(4:49)

1507

2:32

0:00

» now

Sunday Jul 16, 2017 #

Event: NSW 2017 State League #9 - Long

Note

Backing up Rafferty's with 90k+ week and some solid sessions. Body coping well, apart from slight muscle tiredness (expected). Very happy with that.

C • Careful mate 5

10 AM

Run long (Trail) 2:29:03 [3] 24.77 km (6:01 / km) +665m 5:18 / km
ahr:144 shoes: Inov8 Rocklite 280 (yellow v2)

Long run with Brooner - Hornsby to Fish ponds, then GNW via Thornleigh to Brown's waterhole then up Terry's Creek to Epping. Went wrong way like 4 times but eventually made it hah. Cruisy pace which was greatly appreciated by my tired legs.

1 PM

Run 3:18 [2] 0.72 km (4:34 / km)
shoes: Inov8 Rocklite 280 (yellow v2)

Got to Akasha brewing for our post run reward only to find out the burger stall only accepted cash which I didn't have. So had to run to the nearest ATM...

"I always go the extra (half) mile for a burger."

Saturday Jul 15, 2017 #

Event: NSW State League #8 - Barraba Lane, Quorrobolong

12 PM

Run hills (grass) 32:08 [4] 7.39 km (4:21 / km) +160m 3:55 / km
ahr:154 shoes: Under Armour Bandit 2

Hills fartlek in Moore park - around the AFL field in tempo and then sprint up the hill, jog down. Planned to do 10 laps (would be about 25 minutes) but I ran out of stamina and bailed after five. Long run tomorrow and a rest day on Monday.

Friday Jul 14, 2017 #

11 AM

Run tempo 1:03:28 [4] 15.48 km (4:06 / km) +128m 3:56 / km
ahr:154

Lunch run with Bart with approx 5.5k tempo (around the Blackwattle bay) @ half mara tempo. Tired legs so took some efforts to maintain the pace. Double Milk Stout was an appropriate reward.

Thursday Jul 13, 2017 #

1 PM

Run 51:21 [3] 10.73 km (4:47 / km) +225m 4:20 / km
ahr:152 shoes: Asics GT-2000

Easier run via Mrs Macq, Moo stairs, Rushcutters, Double bay, Edgecliff.

Wednesday Jul 12, 2017 #

5 PM

Run intervals 35:23 [4] 8.7 km (4:04 / km) +72m 3:54 / km
ahr:158 max:176 shoes: New Balance Vazee Pace

6x1km @ 10k pace with 60-80sec recovery jogs

3:27, 29, 27, 27, 23, 28

Undulating, wet. Easy run tomorrow for sure :)

Tuesday Jul 11, 2017 #

5 PM

Run tempo 56:09 [4] 13.32 km (4:13 / km) +158m 3:59 / km
ahr:158 shoes: Asics GT-2000

Planned a slower, shorter tempo. But the first km at 3:45 felt quite easy so decided to continue. After 8k at this pace, the Cook St hill in Glebe caught my attention so I did five reps on it. Decent session on tired legs.

Monday Jul 10, 2017 #

1 PM

Run 57:02 [2] 12.01 km (4:45 / km) +99m 4:34 / km
shoes: Asics GT-2000

Easy lunchie with Andy. Legs still pretty tired...

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