Training Log Archive: ondrejpavluIn the 7 days ending Nov 7, 2015:
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Saturday Nov 7, 2015 #
9 AM
Run long (Sand/Trail) 2:05:00 [3] 16.44 km (7:36 / km) +250m 7:04 / km
shoes: Inov8 Race Ultra 290
I could have realised that after feeling really weak during the run yesterday (and after having 6 pretty strong beers), sand dunes reps might not be the best idea today...
Run in sand along the beach from Cronulla to the Boat Harbour and then 2x3 reps in the big dunes approx 1km further towards Kurnell. Felt like fainting after the first three already. Then run back and pushed through 3 more reps in the Wanda dunes (all the way up from the little lake) and then walk/run back to Cronulla. Trashed.
Seems I have somehow lost my leg strength in the last four weeks so if I want to enjoy the Red Bull Dune Dusters on 29th, program for the next three weeks is pretty clear: stairs, short and intense hills, jumping squads, lunges and shit like that.
Run in sand along the beach from Cronulla to the Boat Harbour and then 2x3 reps in the big dunes approx 1km further towards Kurnell. Felt like fainting after the first three already. Then run back and pushed through 3 more reps in the Wanda dunes (all the way up from the little lake) and then walk/run back to Cronulla. Trashed.
Seems I have somehow lost my leg strength in the last four weeks so if I want to enjoy the Red Bull Dune Dusters on 29th, program for the next three weeks is pretty clear: stairs, short and intense hills, jumping squads, lunges and shit like that.
C • Sand 2
Friday Nov 6, 2015 #
1 PM
Run (Road) 49:00 [3] 10.79 km (4:32 / km) +120m 4:18 / km
shoes: Asics Nimbus 16
Lunch run around the city. Felt fckin terrible, had to stop a few times to catch a breath. I blame the recent illness and hot&sticky pre storm weather. Hope I will soon get back to shape, this sucks.
Wednesday Nov 4, 2015 #
6 PM
Orienteering race (Road) 43:22 [5] 9.2 km (4:43 / km) +130m 4:24 / km
shoes: Asics Nimbus 16
First reasonable effort since the Hounslow Ultra. Was quite unlucky in the past weeks, first knee pain, then totally stiff back and sick for the last four days. Disgusting weather wasn't the best for my still slightly sore throat but I just needed to get out and clean my head.
I went 21-13-25-4-30-5-24-17-6-23-18-8-28-15-9-12-7-26-16-10-20-27-19-29-3-11-22-2, skipping 1 and 14, finishing with 570 points and 1:40 to spare.
Not the best way, but on another day it would be definitely good enough to get the lot in time. Made a few minor mistakes (namely 30sec by being a good guy and actually finding the SI device at 4, unlike two other guys who just ran past, saying not to bother as the flag is not there - not my style). Was really tired in the second half and could not force myself to push it harder and try to get at least one of the two controls I left out in my original plan.
Map was really random at some places and the course setter should avoid bits where scale does not allow to map surroundings properly.
I went 21-13-25-4-30-5-24-17-6-23-18-8-28-15-9-12-7-26-16-10-20-27-19-29-3-11-22-2, skipping 1 and 14, finishing with 570 points and 1:40 to spare.
Not the best way, but on another day it would be definitely good enough to get the lot in time. Made a few minor mistakes (namely 30sec by being a good guy and actually finding the SI device at 4, unlike two other guys who just ran past, saying not to bother as the flag is not there - not my style). Was really tired in the second half and could not force myself to push it harder and try to get at least one of the two controls I left out in my original plan.
Map was really random at some places and the course setter should avoid bits where scale does not allow to map surroundings properly.