Training Log Archive: ondrejpavluIn the 7 days ending Aug 2, 2016:
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Tuesday Aug 2, 2016 #
Note
After 8 weeks of training I can really feel massive improvements in my fitness. 5 weeks back I ran the same route with the same HR, but 18sec/km slower (and without heavy rain and not catching pokemons most of the way).
5 PM
Run long (Road) 1:30:48 [4] 21.8 km (4:10 / km) +236m 3:57 / km
ahr:158 max:174 shoes: New Balance 870v4
Wanted to get a midweek long run from work done early this week so ignored shit weather and went for it. Legs felt fresh (finally!) so ran in 4:10 tempo. Half sub 1:28 and feeling very strong. The last km in sub 4 pace in an absolutely brutal rain through desolated Darling Harbour was pretty special. God I love running in the rain :)
Monday Aug 1, 2016 #
6 PM
Run (Road) 48:55 [3] 11.0 km (4:27 / km) +49m 4:21 / km
ahr:144 max:168 shoes: New Balance 870v4
Easy recovery run around the CBD, finally caught Pikachu! Legs felt good
Sunday Jul 31, 2016 #
10 AM
Orienteering race 37:38 [4] *** 5.9 km (6:23 / km) +214m 5:24 / km
spiked:16/slept:8.0 weight:80.5kg shoes: Inov8 Rocklite 280 (yellow)
MetrO League 5 - Mulgoa - new map
By far the best (and technically most challenging) MetrO league I have run - a proper bush event. A very weird race for me though - pretty much either smashing a leg or screwing it like when I was 15...
2. - 1:30 - parallel mistake, ending on the SE car wreck
Then a very good race, from being 1:30 behind Brooner on 2., to being 1:30 ahead of him on 10.
11. - 1:20 - can't really explain this mistake but was 50m up north
13. - another minute, lost concentration (and lead), and stopped on the bare rocks midway...
16. - 30 sec mistake that just underlined my imbalanced performance today
Obviously need to spend more time on map but that's not quite a priority now...
By far the best (and technically most challenging) MetrO league I have run - a proper bush event. A very weird race for me though - pretty much either smashing a leg or screwing it like when I was 15...
2. - 1:30 - parallel mistake, ending on the SE car wreck
Then a very good race, from being 1:30 behind Brooner on 2., to being 1:30 ahead of him on 10.
11. - 1:20 - can't really explain this mistake but was 50m up north
13. - another minute, lost concentration (and lead), and stopped on the bare rocks midway...
16. - 30 sec mistake that just underlined my imbalanced performance today
Obviously need to spend more time on map but that's not quite a priority now...
11 AM
Run (Trail) 36:27 [2] 6.1 km (5:59 / km) +181m 5:12 / km
shoes: Inov8 Rocklite 280 (yellow)
longer cooldown after Metro League in the mapped area. Would have been a 100k week but on the way back I found a completely lost orienteer who asked me if I could walk her back to the assembly area... *karma increased*
Saturday Jul 30, 2016 #
10 AM
Run long (Trail) 2:34:24 [3] 27.5 km (5:37 / km) +707m 4:59 / km
ahr:145 max:174 shoes: Inov8 Race Ultra 290
Solo long run from Epping through LNCP all the way to UTS oval, then up along the Stingybark creek to Pacific Hwy, then back down through LC Bushland Park and finish at Milsons Point.
I guess the biggest success was dragging myself out of bed and actually going for a long run (started 1030am hehe). Was not enjoying it at all today, cost me a lot of mental power not to cut it short and actually sticking to the original plan. But despite how shit and slow I felt, I still made a lot of segment PRs which is a good sign I guess.
2l of water, no food.
I guess the biggest success was dragging myself out of bed and actually going for a long run (started 1030am hehe). Was not enjoying it at all today, cost me a lot of mental power not to cut it short and actually sticking to the original plan. But despite how shit and slow I felt, I still made a lot of segment PRs which is a good sign I guess.
2l of water, no food.
Thursday Jul 28, 2016 #
Run intervals (Road) 36:52 [5] 8.5 km (4:20 / km) +68m 4:10 / km
ahr:160 max:179 shoes: New Balance 870v4
Prince Alfred Park intervals
WU
6x1km w/ 250m recoveries (3:18, 22, 21, 20, 27, 24)
CD
Tired legs already at the beginning, totally wrecked legs at the end. Been a while since I felt like vomiting during training... But happy that I toughed it out and did not quit after the fifth rep
Rest day tomorrow.
WU
6x1km w/ 250m recoveries (3:18, 22, 21, 20, 27, 24)
CD
Tired legs already at the beginning, totally wrecked legs at the end. Been a while since I felt like vomiting during training... But happy that I toughed it out and did not quit after the fifth rep
Rest day tomorrow.
Wednesday Jul 27, 2016 #
6 PM
Run long (Road) 1:44:43 [3] 24.0 km (4:22 / km) +223m 4:10 / km
ahr:155 max:173 shoes: New Balance 870v4
Long commute run from work, this time around Iron Cove and Glebe Foreshore. Getting absolutely bored, not even Pokemons are helping anymore (and I have to report first little pokemon-related incident - overlooked probably the only root on the whole run just when I was catchin Venosaur ... a few tumbles later I got him so all good)
Luckily days are finally getting longer so will soon start running through Lane Cove NP...
Luckily days are finally getting longer so will soon start running through Lane Cove NP...