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Attackpoint - performance and training tools for orienteering athletes

Training Log: ondrejpavlu

In the last 7 days:

activity # timemileskm+m
  Run5 2:31:57 20.26(7:30) 32.6(4:40) 364
  Orienteering2 1:17:06 9.63(8:00) 15.5(4:58) 29230 /30c100%
  Total7 3:49:03 29.89(7:40) 48.1(4:46) 65630 /30c100%
averages - weight:81.5kg
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Thursday May 25 #

12 PM

Run (Road/Trail) 43:44 [3] 8.1 km (5:24 / km) +243m 4:42 / km
shoes: Inov8 Race Ultra 290

Nice hilly trail loop in LCNP with Keelan. Did not feel like pushing the tempo so the young gun was out of my sight all the time!

Wednesday May 24 #

6 PM

Orienteering race (Road) 45:31 [4] * 9.8 km (4:39 / km) +263m 4:06 / km
ahr:170 spiked:30/30c shoes: Under Armour Bandit 2

World Orienteering Day night orienteering at Milsons Point (SSS score style)

Good fun. Legs were not quite up for it though and I did not set an ideal route around the start/finish area. Just a few small hesitations but nothing significant. Nearly ended in the harbour when I ran along the Kirribilli foreshore and was staring at the lighten up CBD lol.

Got the lot but finished 30 seconds over so 590 net.
7 PM

Run warm up/down (Road) 23:17 [2] 4.7 km (4:57 / km) +55m 4:41 / km
shoes: Under Armour Bandit 2

Jog back home.

Tuesday May 23 #

6 PM

Run (Road) 43:59 [4] 11.3 km (3:54 / km) +25m 3:51 / km
ahr:167 max:180 weight:81.5kg shoes: Asics GT-2000

WU + 8k tempo @3:44 + CD

Felt surprisingly good. Followed coach Bart's recommendation and took out insoles from my Asics which made the shoes a lot more aggressive, nice!

Think I have already got used to a bit higher cadence which definitely has positive effects on my running.

Sunday May 21 #

9 AM

Run warm up/down (Road) 21:21 [2] 4.1 km (5:12 / km) +12m 5:08 / km
shoes: Inov8 Race Ultra 290

Warm up from St Marys station to Wianamatta Regional Park. Was sweating booze and was still fairly tipsy... It hurt but good I've done it - felt a lot better during the MetrO.
10 AM

Orienteering race 31:35 [4] 5.7 km (5:32 / km) +29m 5:24 / km
shoes: Inov8 Race Ultra 290

MetrO League #2 - Wianamatta Regional Park

Had a massive night out on Friday and then another unexpected one last night. Got home like 3am drunk af and getting up 7am to make it to MetrO in time. So didn't really have high expectations.

I was an absolute mess, tripping all the time, hitting trees, fell into a muddy marsh, was not able to maintain straight direction so was zig zaging like a small kid, had to tie my shoe laces three times and felt like vomiting the whole course.

Biggest mistake - about 1:20 - was #16 where I hit #11 again (how?!) and then a few smaller ones - #3 (was too North), #8 (same), #9 (should have gone from right) - all about 10-20 seconds.

Yet I somehow managed to win by almost 4 minutes. I guess other guys made bigger mistakes. Overall, really good race for MetrO. The course setter really got 100% out of the map.
11 AM

Run warm up/down (Road) 19:36 [3] 4.4 km (4:27 / km) +29m 4:19 / km
shoes: Inov8 Race Ultra 290

Back to train station. Absolutely trashed.

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