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Training Log Archive: ondrejpavlu

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Run5 5:12:42 43.25(7:14) 69.6(4:30) 558
  Total5 5:12:42 43.25(7:14) 69.6(4:30) 558
averages - sleep:8.3 weight:80.9kg

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Saturday Sep 24, 2016 #

12 PM

Run (Trail) 1:29:20 [3] 20.0 km (4:28 / km) +155m 4:18 / km
ahr:156 max:174 slept:9.0 weight:80.8kg

Originally planned to do the Cooks River parkrun but got to bed 1am, tipsy and really did not feel like it in the morning. So bailed and eventually kicked myself out to do a longish run on CP trails.

Started with the outer trail loop in approx. 4:10'/km tempo then eased out to 4:30ish and did three shorter inner loops.

Probably the first really hot run. Feeling good though.

Friday Sep 23, 2016 #

3 PM

Run intervals (Road) 45:28 [4] 11.3 km (4:01 / km) +29m 3:58 / km
ahr:160 max:179 slept:8.25 weight:80.8kg shoes: New Balance 870v4

WFH today so did sunny Pyrmont wharves intervals.

2x4 wharves (600-800m with about 30'' jog offs until HR <150)

Feeling good and fast despite pretty strong headwind.

HRM was throwing some heart attack numbers (200+) on two occasions, interestingly enough both of them when passing Hard Rock Cafe in DH - coincidence?

Wednesday Sep 21, 2016 #

5 PM

Run (Road/Trail) 1:18:20 [3] 15.1 km (5:11 / km) +276m 4:45 / km
ahr:146 max:176 slept:8.0 weight:81kg shoes: Inov8 Race Ultra 290

Sleepy, sluggish day finished with a sleepy, sluggish run from Mq Park via LCNP trails, Chatswood Golf Course up to Artarmon and then via St Leonards to Wollstonecraft where I just could not find motivation to run any further.

I've put some efforts to the climb from golf course to the Pacific highway and stole three CRs on the way...

Tuesday Sep 20, 2016 #

12 PM

Run (Road) 47:07 [2] 10.0 km (4:43 / km) +75m 4:32 / km
ahr:143 slept:7.5 weight:81kg shoes: Asics Gel-Kayano 22

Easy Shrimpy lunchie with Keelan

Monday Sep 19, 2016 #

7 PM

Run tempo (Road) 52:27 [4] 13.2 km (3:58 / km) +23m 3:56 / km
ahr:162 max:175 slept:8.5 weight:81kg shoes: New Balance 870v4

1k warm up
10k fast tempo (37:02)
2k cool down

Wanted to sweat out Monday with a tempo run but had no target pace in mind. Legs were flying at the beginning so tried to maintain the tempo. Loosing steam in the last three km but manageable (although running on a pretty high HR - 172-175) and finishing probably in a new 10km PB.

Might do a Park run comeback on Saturday to see how fast I can get on 5km :)

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