Training Log Archive: ondrejpavluIn the 7 days ending Jun 14, 2016:
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Monday Jun 13, 2016 #
Note
Run warm up/down (Road/Trail) 12:00 [2] 2.0 km (6:00 / km) +30m 5:35 / km
shoes: Asics Gel-Kayano 22
Orienteering race (Road/Trail) 16:34 [5] *** 3.6 km (4:36 / km) +80m 4:09 / km
ahr:178 max:185 spiked:18/18c shoes: Asics Gel-Kayano 22
Map looked pretty straightforward but the course was quite tricky, struggled to read the map in the central bit. Again started fast, leading until 3 and then total blow up to 4. Still don't get the how/why of this mistake but 1:20 in a sprint is just way too much. Then another stupid mistake (read the bloody descriptions man, or at least map) to 9 - another 30'' gone. Quite demotivating but from then on managed to run nearly clean race (1x10' hesitation), time wise on par with Andrew Barnett and Shep, 2 minutes faster then Andy.
https://www.strava.com/activities/607876015
Sunday Jun 12, 2016 #
Run warm up/down (Trail) 17:30 [2] 3.0 km (5:50 / km) +25m 5:36 / km
shoes: Inov8 Rocklite 280 (yellow)
Orienteering race (Trail) 1:20:13 [5] **** 15.5 km (5:11 / km) +225m 4:50 / km
ahr:176 max:184 spiked:19/19c shoes: Inov8 Rocklite 280 (yellow)
Very runnable forest, sometimes low visibility and quite a lot of erosion details. The course itself was pretty dull, almost no route choices (straight was always right) but don't think course setter could have done much better in this terrain.
Started really good, still leading at 3, then dumb double mistake to 4 (2.5'), then another 30'' to 5, then got back into rhythm. Running quite conservatively, loosing some seconds on every split but no major mistakes. Lost two minutes on the long leg (14) by being too careful. And then final dumb mistake (probably saw myself in the finish already) to 18 (1') where I also almost mispunched.
Finished 5th, 8 mins behind Shep.
https://www.strava.com/activities/607876003
Saturday Jun 11, 2016 #
Run warm up/down (Trail) 10:28 [2] 1.7 km (6:09 / km) +51m 5:21 / km
shoes: Inov8 Rocklite 280 (yellow)
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)
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 #
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
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