Training Log Archive: ondrejpavluIn the 7 days ending Nov 13, 2016:
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Sunday Nov 13, 2016 #
3 PM
Swimming (Prince Alfred Pool) 14:00 [3] 0.5 km (28:00 / km)
4 PM
Strength 20:00 [3]
Upper body
Friday Nov 11, 2016 #
5 PM
Run long (Road/Trail) 2:07:00 [3] 21.9 km (5:48 / km) +430m 5:17 / km
shoes: New Balance 870v4
Exploring some new trails around Middle Harbour with Andy. From St Leonards through trails around Flat Rock Gully, Northbridge, Middle Cove and Castlecove. Lots of hills and legs rather weak. Hot stormy weather, was sweating buckets.
Big fan of Friday eve long runs. Managed to do a solid 2hr run with almost another hour of daylight to spare.
Big fan of Friday eve long runs. Managed to do a solid 2hr run with almost another hour of daylight to spare.
C • Nice! 13
Thursday Nov 10, 2016 #
6 PM
Run (Road) 30:00 [2] 6.2 km (4:50 / km) +60m 4:37 / km
shoes: Asics Gel-Kayano 22
Shaking off legs from yesterday
Wednesday Nov 9, 2016 #
5 PM
Run (Road) 33:00 [2] 7.0 km (4:43 / km) +98m 4:24 / km
ahr:145 shoes: New Balance 870v4
From work to SSS and then CD to Meadowbank station. I have not been so WET in quite some time hah
6 PM
Run race (Road) 48:17 [5] 11.2 km (4:19 / km) +169m 4:01 / km
ahr:174 max:180 shoes: New Balance 870v4
SSS #6 - Meadowbank
Veery wet street orienteering. Got there late after running from work and had about 5 minutes to plan the route to start just before 1845. I also didn't have descriptions. Which led me to a very stupid 1min mistake at #5 which I overran not knowing what I'm looking for. Same story at #15 (40sec). My route through the Meadowbank Park was very far from ideal and I was quite over it anyway and just wanted to get it done. Not much left in legs.
Good and challenging course but I need to leave more time for planning. Also need Steve's legs. I stand no chance on street courses against this speedster! Gotta hope for more bushy ones :)
Veery wet street orienteering. Got there late after running from work and had about 5 minutes to plan the route to start just before 1845. I also didn't have descriptions. Which led me to a very stupid 1min mistake at #5 which I overran not knowing what I'm looking for. Same story at #15 (40sec). My route through the Meadowbank Park was very far from ideal and I was quite over it anyway and just wanted to get it done. Not much left in legs.
Good and challenging course but I need to leave more time for planning. Also need Steve's legs. I stand no chance on street courses against this speedster! Gotta hope for more bushy ones :)
Tuesday Nov 8, 2016 #
1 PM
Run intervals (Road) 26:10 [4] 6.4 km (4:05 / km) +65m 3:53 / km
ahr:165 max:181 shoes: New Balance 870v4
Short Shrimpy lunch intervals. 5x(800 w/200m recoveries) @ 3:40/4:40 pace
Stinky hot. Was sweating in the office for good 30 mins after the run, eeeh
Stinky hot. Was sweating in the office for good 30 mins after the run, eeeh