Training Log Archive: ondrejpavluIn the 7 days ending Aug 14, 2016:
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Sunday Aug 14, 2016 #
Event: City to Surf
7 AM
Run 8:00 [1] 1.0 km (8:00 / km)
shoes: New Balance 870v4
C2S WU
8 AM
Run race (Road) 53:03 [5] 14.0 km (3:47 / km) +200m 3:32 / km
ahr:174 max:181 slept:8.0 weight:81kg shoes: New Balance 870v4
City2Surf - 53:03
Got to the start quite last minute and did not want to jump the whole field so stayed at the back of the red start. Bad decision. The first 1.5km I was just zig zaging between people which cost me a good 30sec on pace and a lot of physical and mental powers that I missed later on. Pounding it from Rushcutters (5k in 18:05) and then felt very lazy up the heartbreak hill (that was pretty disappointing). The ondulations from there was a one big mental struggle as I was convinced I won't make it sub52 anyway (probably would have, had I really pushed it - Bart was 40sec faster on that bit).
But anyway it was a cracking day, weather couldn't have been better and I cannot expect miracles on a 14k road race when training for a 100km trail race :)
Got to the start quite last minute and did not want to jump the whole field so stayed at the back of the red start. Bad decision. The first 1.5km I was just zig zaging between people which cost me a good 30sec on pace and a lot of physical and mental powers that I missed later on. Pounding it from Rushcutters (5k in 18:05) and then felt very lazy up the heartbreak hill (that was pretty disappointing). The ondulations from there was a one big mental struggle as I was convinced I won't make it sub52 anyway (probably would have, had I really pushed it - Bart was 40sec faster on that bit).
But anyway it was a cracking day, weather couldn't have been better and I cannot expect miracles on a 14k road race when training for a 100km trail race :)
11 AM
Run (Road/Trail) 1:03:51 [3] 11.5 km (5:33 / km) +151m 5:13 / km
ahr:143 shoes: New Balance 870v4
Cool down pub run with Brooner and Bart - one beer at Beach Road Hotel, 2 beers and a burger at some Irish pub at Bondi Junction and then via CP to Redfern with Bart to have two more beers at Lord Raglan Hotel. Pretty smashed when I got home.
Awesome day out.
Awesome day out.
Saturday Aug 13, 2016 #
4 PM
Run (Road/Trail) 35:56 [2] 5.5 km (6:32 / km) +32m 6:21 / km
shoes: New Balance 870v4
City2Surf warm up - stretching, dynamic stretching and 5 sprint offs
Friday Aug 12, 2016 #
12 PM
Run (Road) 40:00 [2] 8.5 km (4:42 / km) +45m 4:35 / km
ahr:145 max:152 shoes: Asics Gel-Kayano 22
Easy Shrimptons lunchie with Keelan
Tuesday Aug 9, 2016 #
2 PM
Run (Road) 46:21 [2] 10.0 km (4:38 / km) +66m 4:29 / km
ahr:143 max:153 slept:7.5 weight:81.5kg shoes: New Balance 870v4
easy shrimptons lunchie. hip still a bit sore
Monday Aug 8, 2016 #
Note
weight:81kg (rest day)
Muscles feel good after yesterday's efforts; right hip, elbow and left knee a bit sore from the somersault yesterday. Decided to cook up a storm and eat some chocolate instead of an evening run.
Rest week after five big-ish weeks and also in a lead up to City2Surf.
Rest week after five big-ish weeks and also in a lead up to City2Surf.