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Attackpoint - performance and training tools for orienteering athletes

Training Log: ondrejpavlu

In the last 7 days:

activity # timemileskm+m
  Run5 4:42:12 39.01(7:14) 62.78(4:30) 635
  Orienteering2 1:11:00 8.58(8:17) 13.81(5:09) 27830 /0%
  Total7 5:53:12 47.59(7:25) 76.59(4:37) 91330 /0%
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Sunday Jul 23 #

9 AM

Run warm up/down 48:20 [2] 9.3 km (5:12 / km) +170m 4:46 / km
ahr:141 shoes: Inov8 Race Ultra 290

Jog to Wynyard, then from Waringah up to Allambie Heights and after orienteering back down, to 4 Pines.
10 AM

Orienteering race 45:20 [4] 7.91 km (5:44 / km) +224m 5:01 / km
ahr:161 shoes: Inov8 Race Ultra 290

MetrO League #4 - Allambie Heights

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 #

10 AM

Run warm up/down 11:20 [2] 2.4 km (4:43 / km) +40m 4:22 / km
shoes: Asics GT-2000

11 AM

Orienteering race 25:40 [3] * 5.9 km (4:21 / km) +54m 4:10 / km
spiked:30/(injured) shoes: Asics GT-2000

Saturday Summer Series in Hyde Park

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 #

Note
(injured) (rest day)

Involuntary rest day - left hip solidly bruised from my somersault yesterday. will let it rest and hopefully back at it tomorrow. Otherwise legs feel fresh.

Thursday Jul 20 #

6 PM

Run tempo 2:05:22 [4] 29.38 km (4:16 / km) +97m 4:12 / km
ahr:150 max:159 shoes: Asics GT-2000

Warm up jog to Bart's - had a retard moment when I (not sure why) suddenly face planted in front of a bus stop. Full weight on salomon flask - survived. So did I. After I picked up Bart I had my second retard moment when I tripped over a root hidden in a dark spot - full somersault ending on a hard pavement - bloody fingers and palms, smashed my left hip and elbow. Seriously wtf.

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 #

12 PM

Run hills 49:00 [3] 10.0 km (4:54 / km) +296m 4:16 / km
shoes: Asics GT-2000

Lunch run with 5 reps on the hill from Browns hole to Kissing point. Originally wanted to do 10 reps on a different hill but that one was too technical and then I ran out of time...

Tuesday Jul 18 #

6 PM

Run intervals 48:10 [4] 11.7 km (4:07 / km) +32m 4:04 / km
shoes: New Balance Vazee Pace

Mona's fartlek around wharves (approx. 5.55km). 5k in 18:15 which would suggest I should be able to get well sub17 on 5k.

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