Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ondrejpavlu

In the 7 days ending Oct 5, 2017:

activity

time

miles

Run

5:01:00

41.44

(7:16)

66.69

(4:31)

813

Orienteering

41:35

6.08

(6:50)

9.78

(4:15)

144

30 /

30c

100%

Total

5:42:35

47.52

(7:13)

76.47

(4:29)

957

30 /

30c

100%

1:36

0:00

» now

Thursday Oct 5, 2017 #

7 PM

Run 39:40 [2] 8.21 km (4:50 / km)
shoes: NB Fresh Foam Zante v2

easy on grass, testing new shoes (marathon candidates)

Wednesday Oct 4, 2017 #

Event: 27th Sydney Summer Series - Leichardt

6 PM

Orienteering race 41:35 [4] * 9.78 km (4:15 / km) +144m 3:58 / km
ahr:168 spiked:30/30c shoes: Asics GT-2000 4

Sydney Summer Series #1 - Annandale

Wednesday evening routine is back yay!

Got there last minute (thanks MQ park traffic) and was saved by good man Bart who sent me a photo of the map so could spend at least a few minutes on the bus planning it. Still, I came up with a very poor route choice (400m longer than Steve's and extra 30m vert) and then managed to do quite a few small mistakes and hesitations - I really struggled to read the map, especially in the second half as it was getting dark (at least it made me to finally book an appt with optometrist for contact lenses fit...).

600 in 41:32, 8 sec behind Steve

C • Contact lenses 3

7 PM

Run 27:00 [2] 5.2 km (5:12 / km) +30m 5:03 / km
shoes: Asics GT-2000 4

From Rozelle to SSS, then back home

Tuesday Oct 3, 2017 #

7 PM

Run 43:08 [3] 10.11 km (4:16 / km) +28m 4:13 / km
ahr:150 shoes: Asics GT-2000 4

Originally wanted to do something fast but then realised SSS is on tomorrow and I really shouldn't do back to back hard sessions now. So just did an easy-ish 10k focusing on my running form - mid foot strike, 180spm (feels almost natural now), breathing... Interestingly, my HR was pretty much constant throughout the whole run.

Monday Oct 2, 2017 #

Note
(rest day)

Great three full on days of hiking, running, table tennis, boozing etc. in Batemans Bay. Needed a day off running, also to allow my chafed balls and thighs to heal...

Sunday Oct 1, 2017 #

4 PM

Run warm up/down 22:00 [1] 4.0 km (5:30 / km) +45m 5:12 / km
shoes: NB Vazee Pace Elite

warm up along the Batemans bay shore with my friends (they pulled out after 3k pfff)

5 PM

Run intervals 1:12:30 [4] 18.05 km (4:01 / km) +65m 3:57 / km
ahr:155 shoes: NB Vazee Pace Elite

3x5km @ MRP w/ 1km recoveries between Batemans Bay and Denhams beach. Hard work after a boozy night. Melb mara in two weeks so if I want to go anywhere near 2:45, I need to start resting, no alcohol and proper stretching.

Didn't wear my SKINS™ and forgot to apply Vaseline™ - chaffed like a boss as a result. Ouch.

C • No alcohol for 2 weeks? 2

Saturday Sep 30, 2017 #

7 AM

Run warm up/down 17:00 [1] 3.5 km (4:51 / km) +40m 4:36 / km
shoes: NB Vazee Pace Elite

8 AM

Run race 17:39 [5] 5.0 km (3:32 / km)
ahr:171 max:177 shoes: NB Vazee Pace Elite

Batemans Bay park run. Wanted to go sub17, but I wasn't particularly fresh (long drive form Sydney and beers the night before) and it was terribly windy. First km was ok then I slowly died and got even overtaken by one dude towards the end. Finished in 17:39.

2 PM

Run tempo 1:02:03 [4] 12.62 km (4:55 / km) +605m 3:58 / km
shoes: Asics GT-2000 4

Couldn't resist and half way through a bushwalk in Murramurrang NP (from Pebbly Beach) with friends gave Barbora our backpack and went for a trail tempo. Nice undulating trails and decent effort up Mt Durras (1.3km/280m climb). Very dehydrated towards the end.

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