Training Log Archive: ondrejpavluIn the 7 days ending Nov 2, 2016:
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Wednesday Nov 2, 2016 #
6 PM
Orienteering race (Road/Trail) 47:09 [5] ** 9.6 km (4:55 / km) +252m 4:20 / km
ahr:174 max:180 spiked:30/shoes: Asics Gel-Kayano 22
SSS #5 - Lane Cove North
Great course, with decent trail bits and lots of hills. Got the lot, but was 2:09 late. A few small hesitations, the biggest probably when I overran the tiny trail down to the gully towards #19.
The course was definitely clearable but I just don't have the legs now. I was running at decent pace the whole race, but the highest gear is simply not there. Surprisingly though, I could have won (unlike Andy/Steve I was stubborn and went for the lot) but got busted by the Epping Road traffic lights at the very end and lost perhaps 15 seconds which cost me 10 points.
The good news is that all of my post 100k niggles are pretty much gone.
Great course, with decent trail bits and lots of hills. Got the lot, but was 2:09 late. A few small hesitations, the biggest probably when I overran the tiny trail down to the gully towards #19.
The course was definitely clearable but I just don't have the legs now. I was running at decent pace the whole race, but the highest gear is simply not there. Surprisingly though, I could have won (unlike Andy/Steve I was stubborn and went for the lot) but got busted by the Epping Road traffic lights at the very end and lost perhaps 15 seconds which cost me 10 points.
The good news is that all of my post 100k niggles are pretty much gone.
Tuesday Nov 1, 2016 #
7 PM
Run intervals (Road) 29:26 [4] 7.2 km (4:05 / km) +75m 3:53 / km
ahr:166 max:183 shoes: New Balance 870v4
Got home after Melbourne Cup beers at work and decided I wanna do something fast. Did 10x 400m w/200m recoveries (approx. 1:20-25'/55') on the undulating loop in Prince Alfred Park. Legs a bit rusty, HR off the charts and towards the end some of the beers nearly ended up on grass, but great to run fast again (after like a month!)
Sunday Oct 30, 2016 #
1 PM
Strength 20:00 [3]
Core and upper body
Run (Road) 34:15 [3] 7.5 km (4:34 / km) +104m 4:16 / km
shoes: New Balance 870v4
Mrs. Macquarie loop (+ to and from the pool) with one fast km (3:12) to test the hip. No issues so guess I can gradually get back to normal training. Looks like I will finally run SSS!
2 PM
Swimming 30:00 [3] 1.0 km (30:00 / km)
Changing styles every 100m - breaststroke, backstroke, freestyle. I don't want to repeat myself but I need to take a few swimming lessons...
Saturday Oct 29, 2016 #
4 PM
Run (Road) 46:51 [3] 10.5 km (4:28 / km) +58m 4:21 / km
ahr:159 max:172 weight:81.5kg (injured) shoes: Asics Gel-Kayano 22
Hip is almost good, fitness not so much. HR high and sweating buckets at 4:10-20 (I can partly blame very sticky weather). Started to feel the hip a little bit around 9km so slowed down.
Thursday Oct 27, 2016 #
1 PM
Run (Grass) 19:00 [2] 4.0 km (4:45 / km) +30m 4:35 / km
(injured) shoes: New Balance 870v4
Lunch jog, hip is really getting better. But still need to take it easy, no need to screw it again...
Strength 20:00 [3]
Core and upper body strength