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Training Log: ondrejpavlu

In the last 7 days:

activity # timemileskm+m
  Run6 5:34:39 42.87(7:48) 69.0(4:51) 687
  Orienteering1 44:10 6.12(7:13) 9.85(4:29) 240
  Swimming1 17:00 0.31(54:43) 0.5(34:00)
  Strength1 15:00
  Total8 6:50:49 49.31 79.35 927
averages - sleep:8.5 weight:82.8kg
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TuWeThFrSaSuMo

Sunday Jan 22 #

Note
(rest day)

Saturday Jan 21 #

12 PM

Run long (Road/Grass) 2:25:38 [3] 30.55 km (4:46 / km) +280m 4:33 / km
ahr:148 slept:9.0 weight:82.7kg shoes: Under Armour Bandit 2

Dead boring solo long run in CP, but it served its purpose well. Felt good throughout the whole run, ankle gave little to no grief, legs strong, HR reasonable, energy levels good, despite having only about 0.5l of water. Now that I feel confident again, I can start taking it easy and resting before the Cradle. Less than two weeks to go!
5 PM

Swimming 17:00 [3] 0.5 km (34:00 / km)

Shaking off legs

Friday Jan 20 #

Note

Think the two week bootcamp worked really well for my body. Going from stiff, hurting ankle and lazy body back to a reasonable shape. HR is dropping with each run and I feel much more comfortable running fast/long. Will do a final test this weekend, 25-30km at around 5min/km looping around CP and then will start tapering for Cradle.

So I guess my only concern is how will the ankle deal with the technical, uneaven terrain of the Overland track, especially all the roots towards the end. Will have to literally wrap it in layers of tape...
12 PM

Run intervals (Road) 53:48 [4] 12.56 km (4:17 / km) +50m 4:12 / km
ahr:164 slept:8.0 weight:83kg shoes: New Balance Vazee Pace

Mona's fartlek with Mounty.

(2x90sec, 4x60sec, 4x30sec, 4x15sec with a slower tempo recovery of the same time between each repetition) - covered approx. 5.5km during the 20min fartlek.

Strong rain and low 20s. Absolutely loved it.

Thursday Jan 19 #

6 PM

Run (Road/Grass) 40:07 [3] 9.02 km (4:27 / km) +68m 4:17 / km
ahr:152 max:181 shoes: Asics Gel-Kayano 22

2k wu
3x (15 crunches, 20 side crunches, 25 push ups, 10 triceps push ups, 1min elevated plank, 1km hard-ish, 1km float)
1k cd

Strength 15:00 [3]

Wednesday Jan 18 #

5 PM

Run warm up/down (Road) 27:33 [2] 5.33 km (5:10 / km) +59m 4:54 / km
ahr:144 shoes: Under Armour Bandit 2

warm up to SSS from St Leonards
6 PM

Orienteering race (Road) 44:10 [4] 9.85 km (4:29 / km) +240m 4:00 / km
ahr:171 max:185 shoes: Under Armour Bandit 2

SSS #16 - Mosman

This was meant to be the final test of my ankle - a successful one - so I will no longer whinge with an injured box ticked. That said, I was really taking it easy on downhills and stairs, avoiding hard impacts and struggling with uphills due to a lack of fitness so I didn't real hit the top gear yesterday.

At least I ran a relatively clean race with the only mistake being around 30 seconds on #23 - didn't see the control as I ran past it and ended up looking for it in that little bushy area thinking that's where the end of the path was.

Had a similar route choice as Steve, deliberately avoiding contours, running all the way up along the east end of the map and then cleaning everything (except from #7 on the way back).

Steve won with the only 600 of the day, I was surprisingly fastest of the 590 runners.
7 PM

Run warm up/down (Road) 28:05 [2] 4.07 km (6:54 / km) +180m 5:39 / km
ahr:141 shoes: Under Armour Bandit 2

slooow cool down with Bart after SSS to Milsons Point

Tuesday Jan 17 #

12 PM

Run (Road) 39:28 [2] 7.47 km (5:17 / km) +50m 5:07 / km
ahr:150 (injured) shoes: Under Armour Bandit 2

Recovery lunch jog with Chris. 38 degrees :-!

The ankle is still a bit puffy and some minor swelling occurs after every run but it definitely gets better with every day. Running on an uneven surface is still a big challenge.

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