Training Log Archive: ondrejpavluIn the 31 days ending Jul 31, 2017:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||
Monday Jul 31, 2017 #
Note
(rest day)
Sunday Jul 30, 2017 #
Run long 3:34:39 [3] 31.8 km (6:45 / km) +877m 5:56 / km
shoes: Inov8 Rocklite 280 (yellow v2)
If the track remains dry, it's gonna be super fast with around 6km of new boardwalk between Wattamolla and Bundeena. Quite irritating as it slowly becomes a highway - also because of the #weddingcakerock popularity and hundreds of weekend warriors blocking the way with their boom speakers and fancy outfits.
A bit tired towards the end - mainly because I haven't eaten anything the whole way but legs felt fresh. Smashing burgers and beers on backseats of a replacement bus from Cronulla felt like being on a high school trip lol.
Saturday Jul 29, 2017 #
Bushwalking 2:29:26 [1] 10.9 km (13:43 / km) +259m 12:15 / km
shoes: Under Armour Bandit 2
Friday Jul 28, 2017 #
Run 54:53 [3] 9.57 km (5:44 / km) +290m 4:59 / km
shoes: Asics GT-2000
Thursday Jul 27, 2017 #
Run hills 54:23 [3] 10.01 km (5:26 / km) +375m 4:35 / km
ahr:148 max:174 shoes: Asics GT-2000
Wednesday Jul 26, 2017 #
Run 30:22 [2] 6.33 km (4:48 / km) +63m 4:34 / km
ahr:143 shoes: Asics GT-2000
Tuesday Jul 25, 2017 #
Run tempo 1:07:31 [4] 16.53 km (4:05 / km) +41m 4:02 / km
ahr:153 max:180 shoes: NB Vazee Pace Elite
Monday Jul 24, 2017 #
Run tempo 51:02 [4] 12.5 km (4:05 / km) +41m 4:01 / km
ahr:157 shoes: Asics GT-2000
Sunday Jul 23, 2017 #
Run warm up/down 48:20 [2] 9.3 km (5:12 / km) +170m 4:46 / km
ahr:141 shoes: Inov8 Race Ultra 290
Orienteering race 45:20 [4] 7.91 km (5:44 / km) +224m 5:01 / km
ahr:161 shoes: Inov8 Race Ultra 290
Hip almost good but still wasn't giving it 100%. Unfortunately my head was more like 50% with almost 5 mins worth of major mistakes.
1 - I was aware I had to go careful, yet I still made a parallel mistake - 1 min
2 - Didn't see the small track so eventually decided to bush bash down to the fire trail. Slow going, should have run all the way around I think - 1 min
7 - really weird control description - 30 sec
10 - couldn't find the right trail so back tracked only to found out I was going right... - 1 min
15 - I was stupid enough to go straight - hit it well but still lost 1 min bashing through the thick scrub
It was enough to finish 2nd, 2 mins off Tobi but obviously not happy with my run. Fun running though.
Saturday Jul 22, 2017 #
Run warm up/down 11:20 [2] 2.4 km (4:43 / km) +40m 4:22 / km
shoes: Asics GT-2000
Orienteering race 25:40 [3] * 5.9 km (4:21 / km) +54m 4:10 / km
spiked:30/(injured) shoes: Asics GT-2000
Hip still really sore but couldn't miss this one. Obviously didn't hit the top speed (more like 3rd gear really), had a few suboptimal route choices and a 20sec mistake at the last control which was a bit strange (SI unit on the ground and flag not visible at all, tucked under elevated path next to a pool.
It was good fun and sometimes tricky - so many ooo garden beds and impassable fences, Duncan has done a great job mapping it. And also with course setting - I wouldn't believe it's possible to set a 6k course in Hyde Park...
Official time 24:40 (there was a deduction control to allow for road crossing.
Friday Jul 21, 2017 #
Note
(injured) (rest day)
Thursday Jul 20, 2017 #
Run tempo 2:05:22 [4] 29.38 km (4:16 / km) +97m 4:12 / km
ahr:150 max:159 shoes: Asics GT-2000
From there it went smooth and we did a 22k tempo @ 4:05 along Glebe foreshore, wharves, DH, Opera House and back to DH. Felt quite relaxed and HR was steady at 153-156 as we chatted throughout the whole run. I'm quite confident I would manage to maintain the pace for full marathon (approx. 2:53). My previously smashed hip was killing me towards the end though, hope it's nothing more serious...
Finished at K&B with a paddle. Great session, would be terrible to do this alone though...
Wednesday Jul 19, 2017 #
Run hills 49:00 [3] 10.0 km (4:54 / km) +296m 4:16 / km
shoes: Asics GT-2000
Tuesday Jul 18, 2017 #
Run intervals 48:10 [4] 11.7 km (4:07 / km) +32m 4:04 / km
shoes: New Balance Vazee Pace
Monday Jul 17, 2017 #
Run 13:13 [2] 2.74 km (4:49 / km) +30m 4:34 / km
(rest day) shoes: Asics GT-2000
Run 22:57 [2] 4.68 km (4:54 / km) +47m 4:40 / km
shoes: New Balance Vazee Pace
Sunday Jul 16, 2017 #
Note
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)
Run 3:18 [2] 0.72 km (4:34 / km)
shoes: Inov8 Rocklite 280 (yellow v2)
"I always go the extra (half) mile for a burger."
Saturday Jul 15, 2017 #
Run hills (grass) 32:08 [4] 7.39 km (4:21 / km) +160m 3:55 / km
ahr:154 shoes: Under Armour Bandit 2
Friday Jul 14, 2017 #
Run tempo 1:03:28 [4] 15.48 km (4:06 / km) +128m 3:56 / km
ahr:154
Thursday Jul 13, 2017 #
Run 51:21 [3] 10.73 km (4:47 / km) +225m 4:20 / km
ahr:152 shoes: Asics GT-2000
Wednesday Jul 12, 2017 #
Run intervals 35:23 [4] 8.7 km (4:04 / km) +72m 3:54 / km
ahr:158 max:176 shoes: New Balance Vazee Pace
3:27, 29, 27, 27, 23, 28
Undulating, wet. Easy run tomorrow for sure :)
Tuesday Jul 11, 2017 #
Run tempo 56:09 [4] 13.32 km (4:13 / km) +158m 3:59 / km
ahr:158 shoes: Asics GT-2000
Monday Jul 10, 2017 #
Run 57:02 [2] 12.01 km (4:45 / km) +99m 4:34 / km
shoes: Asics GT-2000
Sunday Jul 9, 2017 #
Run 24:38 [2] 5.01 km (4:55 / km) +40m 4:44 / km
shoes: Asics GT-2000
Saturday Jul 8, 2017 #
Run race (Trail/Beach) 2:37:53 [4] 34.6 km (4:34 / km) +783m 4:06 / km
ahr:162 shoes: Inov8 Race Ultra 290
Despite a very strong field (Vlad Shatrov, Brendan Davies, David Criniti etc.), I had pretty ballsy goals - top5 and getting close to 2:45.
Started with Glenn, winded through Raffertys and up towards the coast. Vlad was gone immediately and a small group of 5 with Glenn and Brendan was soon out of sight too - I didn't want to overcook it. Ran still at a very decent pace with Hamish Graham (lost about 1 minute going wrong way under the cliffs but quickly realised), didn't stop at the first aid station and onto Mine Beach. We couldn't see the guys ahead and thought they were absolutely pinning it and actually had a good laugh that we would definitely pick some of them later.
Shook off Hamish going up to Snapper point, then smashed the downhill (3:40km), refilled my flask at 20k aid station and back up towards Catherine Hill Bay. When I re-joined the out and back section, I got really confused as the other runners were massively cheering me up and saying I was 2nd, 5 min down on the leader (gotta love trail runners). I thought ok, they probably went wrong way early on, game on. I did the same 1.4km beach stretch 25 seconds faster on the way back.
The last 10km I was just trying to keep up the pace while struggling with my half filled flask that was empty with 5km to go... Hammered the last downhill and finished 2nd in 2:37:53. It was another 7+ minutes before Brendan finished - which was an absolute shocker for me.
Turned out it wasn't them but us who went wrong way and due to a dodgy course marking cut the course by almost 2km - I had no idea until I finished! At first I was really gutted but then found out that about 15 of the top20 guys, including Vlad, did the same and basically only the group around Brendan and Glenn who knew the course well went the right way. RD fairly decided to adjust the top results for prize giving so I was not top3 overall but still comfortably won the open category with some sweet prizes.
Highlights:
- 10min down on Vlad in a 35k race
- 2sec/km slower than Brendan (but I was over a minute faster in the last 10k)
- faster than David Criniti
(but I doubt any of them was actually full on racing it)
So I can almost run with the big guys! :) I can see massive improvements on uphills and my ability to accelerate on flats. Now back to work, further improve strength in hills and then I should be able to smash CC, probably looking at sub 2:30 time.
Note: Salomon flask in my hand (holder made from a buff) worked really well. Will do the same at Coastal Classic.
3x gel, 1.3l Tailwind
https://www.strava.com/activities/1072677789
Friday Jul 7, 2017 #
Run 23:18 [2] 4.84 km (4:49 / km) +44m 4:36 / km
shoes: Under Armour Bandit 2
Thursday Jul 6, 2017 #
Run 29:23 [2] 6.16 km (4:46 / km) +76m 4:29 / km
ahr:140 shoes: Asics GT-2000
Tuesday Jul 4, 2017 #
Run 1:02:20 [2] 13.8 km (4:31 / km) +78m 4:24 / km
ahr:144 shoes: Asics GT-2000
Monday Jul 3, 2017 #
Run 47:12 [2] 10.75 km (4:23 / km) +80m 4:14 / km
ahr:144 shoes: Asics GT-2000
Saturday Jul 1, 2017 #
Run tempo (Road) 1:29:30 [4] 21.65 km (4:08 / km) +18m 4:07 / km
ahr:156 shoes: Asics GT-2000
I reckon that with rested legs and proper fuelling, I'd go well sub3 already at this stage.
Bushwalking 2:00:00 [1] 9.0 km (13:20 / km) +200m 12:00 / km
shoes: Under Armour Bandit 2