Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ondrejpavlu

In the 7 days ending Aug 27, 2016:

activity # timemileskm+m
  Run3 4:00:15 30.63(7:51) 49.3(4:52) 550
  Orienteering2 31:04 4.78(6:30) 7.7(4:02) 65
  Total5 4:31:19 35.42(7:40) 57.0(4:46) 615
averages - sleep:7.5 weight:79.8kg

» now

Saturday Aug 27, 2016 #

9 AM

Run (Road) 1:25:00 [2] 17.2 km (4:57 / km) +150m 4:44 / km
ahr:145 shoes: New Balance 870v4

Quite a lot of running before, between and after the sprints:
4.5km to Bart's in the morning
2km warm up and picking up controls after 1st sprint
7.7km from the 1st sprint to Revesby to meet the others for a quick lunch
3km cool down after the 2nd sprint to Revesby train station
10 AM

Orienteering race (Road/Trail) 15:50 [5] 4.0 km (3:58 / km) +30m 3:49 / km
ahr:177 max:182 shoes: New Balance 870v4

NSW Sprint Champs, race 1 - Garrison Point

Dead flat, fast and easy course ... and yet I managed to make two massive mistakes. Despite a slight absinth hangover, the speed was not a problem at all, averaging 3:45/km in the first 2km, 8 best splits and leading at the 10th control. Then a very stupid 30 sec mistake on the way to 13 - overrunning the bridge (was reading ahead and thought I need to turn left after the little creek, well not). On the 19th 18 sec behind the lead and 4sec to 2nd when did my second 30 sec mistake - overrunning 20 - did not see the power line... This should really not be happening and a lack of orienteering practice is not an excuse.

2 PM

Orienteering race (Road/Trail) 15:14 [5] 3.7 km (4:07 / km) +35m 3:56 / km
ahr:175 max:180 shoes: New Balance 870v4

NSW Sprint champs, race 2 - WSU Bankstown campus

Legs not so fresh anymore, tiredness from the last night kicked in and I also had ran like 17km before I started the sprint. Struggled to read the map in full speed (mostly the yellowgreen/ yellow - so got caught a couple of times by oob) and did a lot of smaller mistakes

#5 - 10 sec - first wanted to go from right then hesitated if I can (seemed like oob) and then rather ran from left
#8 - 14 sec - went from right into the garden beds so had to reverse
#13 - 20 sec - the same as 5 - again hesitated and as I was still not sure, ran from right, avoiding the quicker but confusing bit
#16 - 20 sec - lost a contact with the map here - punched an additional control and then got confused by a control without an SI unit and punched it manually (wtf me)
#21 - 8 sec - underlining my performance by punching yet another additional control in the cnaopy close to 20

Very meh performance in both sprints. I have to re-learn when to slow down to be able to read a map properly...

Thursday Aug 25, 2016 #

5 PM

Run long (Road/Trail) 1:42:21 [3] 21.1 km (4:51 / km) +335m 4:30 / km
ahr:149 max:171 slept:7.5 weight:79.8kg shoes: Asics Gel-Kayano 22

Long commute, changed things a bit and ran via Lane Cove and North Sydney. Wanted to spend more time on trails but forgot a head torch and they were pretty wet anyway (my yellow Kayanos are not yellow anymore).

A few new boardwalks between the bakery and Blackman reserve

Legs still not quite fresh but getting there

Wednesday Aug 24, 2016 #

(rest day)

Rainy/rest/lazy day

Tuesday Aug 23, 2016 #

12 PM

Run (Road) 52:54 [2] 11.0 km (4:49 / km) +65m 4:40 / km
ahr:139 shoes: Asics Gel-Kayano 22

Easy Shrimptons lunchie with Chris.

« Earlier | Later »