Training Log Archive: ondrejpavluIn the 7 days ending Jun 11, 2016:
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Saturday Jun 11, 2016 #
Event: Queen's Birthday QBIII
2 PM
Run warm up/down (Trail) 10:28 [2] 1.7 km (6:09 / km) +51m 5:21 / km
shoes: Inov8 Rocklite 280 (yellow)
Scenic warm up with Broondog, very heavy legs
3 PM
Orienteering race (Trail/sand) 37:50 [5] ***** 5.6 km (6:45 / km) +65m 6:23 / km
ahr:174 max:180 spiked:26/26c shoes: Inov8 Rocklite 280 (yellow)
QBIII - Middle
One of the best o-races I have ever run. Overgrown sand dunes just South of Coffs Harbour - very technical (many depressions, mounds, pits, fine terrain details...) and also hard to run in (sand, thick bits, high grass, fallen branches everywhere).
Started hard and without mistakes and caught up Brooner by two mins already at 4. He then started smashing it and took me a LOT of efforts to keep up with him. Around 8 finally got physically together and started bashing it head to head. Some pretty good splits and at 15 was only about 1 min behind Shep. Then started making stupid mistakes (looking for 16 in a thick bush when it was clearly in an open area), had to also tie my shoelaces twice (extremely frustrating), another big mistake to 21 where I also lost Brooner who then screwed up 22.
Finished 2nd, 6 minutes behind Shep.
https://www.strava.com/activities/607876000
One of the best o-races I have ever run. Overgrown sand dunes just South of Coffs Harbour - very technical (many depressions, mounds, pits, fine terrain details...) and also hard to run in (sand, thick bits, high grass, fallen branches everywhere).
Started hard and without mistakes and caught up Brooner by two mins already at 4. He then started smashing it and took me a LOT of efforts to keep up with him. Around 8 finally got physically together and started bashing it head to head. Some pretty good splits and at 15 was only about 1 min behind Shep. Then started making stupid mistakes (looking for 16 in a thick bush when it was clearly in an open area), had to also tie my shoelaces twice (extremely frustrating), another big mistake to 21 where I also lost Brooner who then screwed up 22.
Finished 2nd, 6 minutes behind Shep.
https://www.strava.com/activities/607876000
Wednesday Jun 8, 2016 #
6 PM
Run long (Road) 1:34:44 [3] 20.0 km (4:44 / km) +281m 4:26 / km
ahr:161 max:174 shoes: Asics Gel-Kayano 22
Long commute from Mq Park. Felt a lot better this week and ran the same route about 5 minutes faster. Knee all good (yes!), hammies getting a bit tight towards the end but still can observe significant improvements just a week after I started running again...
Not sure whats happening with Garmins but it's totally frozen and about 20 last activities just disappeared from history. Strava segments for this run lost nooo #firstworldproblems update: it is now synced. weird
Not sure whats happening with Garmins but it's totally frozen and about 20 last activities just disappeared from history. Strava segments for this run lost nooo #firstworldproblems update: it is now synced. weird
Tuesday Jun 7, 2016 #
12 PM
Run (Road) 44:00 [2] 8.1 km (5:26 / km) +40m 5:18 / km
ahr:148 max:166 shoes: Asics Gel-Kayano 22
Lunch run along Shrimptons creek to shake off legs from yesterday. First loop very easy with my colleague, second a bit faster, bumping into Chris and Shingo so joining them for about 1.5km.
(Garmins took about 800m to fetch a signal)
(Garmins took about 800m to fetch a signal)
Monday Jun 6, 2016 #
7 PM
Run tempo (Road) 51:20 [4] 12.2 km (4:12 / km) +25m 4:10 / km
ahr:168 max:183 shoes: Asics Gel-Kayano 22
Went for an easy run around the CBD, but at Darling Harbour decided to escape the crowds and head towards Pyrmont wharfs. Then speeded up a bit, then a bit more and ended up with 40' 10km (first km 4:12. last 3:48). Felt pretty good, knee hold up well. Missed these tempo runs!