Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ondrejpavlu

In the 31 days ending May 31, 2016:

	activity	#	time	miles		km		+m
	Bushwalking	3	13:20:00	31.69	(25:15)	51.0	(15:41)	2350
	Run	6	3:05:52	23.3	(7:59)	37.5	(4:57)	310
	Orienteering	1	30:41	3.91	(7:50)	6.3	(4:52)	52	28 /	28c	100%
	Total	10	16:56:33	58.91	(17:15)	94.8	(10:43)	2712	28 /	28c	100%
averages - sleep:7.5

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Monday May 30, 2016 #

7 PM

Run (Road) 38:13 [3] 8.7 km (4:24 / km) +81m 4:12 / km
ahr:168 max:178 slept:7.5 shoes: Asics Gel-Kayano 22

Checking out Vivid. Average HR of 168 on 4:23 average pace pretty much sums up my current fitness...

C • 30 day history 2

Finally done with my CPA foundations exams/PR application episode and can get back into running. YES! There is a 100km trail race in early October in sight and given my current fitness, I'd better start busting my ass :)

10 AM

Orienteering race (Road/Trail/Sand) 30:41 [5] ** 6.3 km (4:52 / km) +52m 4:41 / km
spiked:28/28c shoes: Inov8 Race Ultra 290

First proper o-race after a looong time. Combined with my general unfitness did not expect any magic. Plenty of mistakes and felt very rubbish, kinda glad I did not have my HRM...
1-20'' (learned my lesson that even light green is not suitable for running)
3-10'' (even white forest slow)
4-30'' (started to look for it way too early, very dumb mistake)
5-35'' (managed to run almost back to 3, don't ask me why, dunno, pretty pissed and felt like bailing from the race)
Luckily after that finally got into high punching rhythm and only lost low seconds on small hesitations (and slow run obviously).

Can't wait to QBIII for some proper bush orienteering!

11 AM

Run (Road/Trail/Sand) 41:20 [2] 5.4 km (7:39 / km) +30m 7:27 / km
shoes: Inov8 Race Ultra 290

CD with boys and then picked up about 15 controls - the area around 26 was really weird

Thursday May 19, 2016 #

7 PM

Run (Road) 26:52 [3] 6.1 km (4:24 / km) +68m 4:10 / km
shoes: Asics Gel-Kayano 22

Mrs Macquarie loop

Monday May 16, 2016 #

7 PM

Run (Road) 27:28 [3] 6.1 km (4:30 / km) +71m 4:15 / km
shoes: Asics Gel-Kayano 22

Mrs Macquarie loop

Thursday May 12, 2016 #

7 PM

Run (Road) 28:34 [3] 6.2 km (4:36 / km) +60m 4:24 / km
shoes: Asics Gel-Kayano 22

easy predinner jog to mrs macquarie chair. after a long time. some of the scratches and bruises on my feet still causing discomfort.

Sunday May 8, 2016 #

8 AM

Bushwalking 6:00:00 [1] 20.0 km (18:00 / km) +1000m 14:24 / km
shoes: Inov8 Race Ultra 290

Day 3: Katoomba and Wentworth Falls

Hike 1: Echo point - down Furber steps - up Giant stairway
Hike 2: Leura cascade carpark to under the waterfall and back up
Hike 3: Wentworth Falls - carpark to falls then down and under via National Pass and back to carpark

Full on day, gazillion of steps, mum absolutely blown away. Big success :)

Right foot still gives me hard time after my little accident in Josephine falls last week...

Saturday May 7, 2016 #

8 AM

Bushwalking 5:00:00 [1] 21.0 km (14:17 / km) +1000m 11:32 / km
shoes: Inov8 Race Ultra 290

Day 2: Blackheath

Govetts Leap - Evans Lookout - down to Grose Valley and back up through Rodriguez Pass, then to Pulpit Rock

Great to see the area again after Hounslow, this time not running and having enough time to look around

Friday May 6, 2016 #

9 AM

Bushwalking 2:20:00 [1] 10.0 km (14:00 / km) +350m 11:55 / km
shoes: Inov8 Race Ultra 290

Bushwalking weekend with mum, Day 1 - Jenolan Caves

Two cave tours and many additional walks about

Sunday May 1, 2016 #

7 AM

Run (Beach) 23:25 [3] 5.0 km (4:41 / km)

Quick morning barefoot tempo session along Mission Beach. Nice head-breeze on the way there, stinky hot on the way back.

1 PM

Note
(injured)

Little swimming accident at Josephine falls. Quite a bit of water and rather wild stream there. On the way back from a natural waterslide got dragged from the pool down the weir and through a bouldery cascade. After a short scramble and some 30 metres down the stream managed to climb out. Barbora was not impressed.

A few cuts and bruises on feet and lower legs some of which are still pretty sore three days after. Still, fucking lucky, could have ended up a lot worse.

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