Training Log Archive: ondrejpavluIn the 7 days ending Nov 17, 2016:
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Wednesday Nov 16, 2016 #
5 PM
Run (Trail) 27:25 [3] 4.8 km (5:43 / km) +149m 4:57 / km
ahr:144 shoes: New Balance 870v4
From work to SSS via LCNP trails. Almost stepped on a massive red-bellied black snake (like 10cm away) after a sharp trail bend. Totally unexpected so nearly shat myself
6 PM
Orienteering race (Trail/Road) 48:45 [5] ** 10.2 km (4:47 / km) +301m 4:10 / km
ahr:173 max:181 spiked:30/30c shoes: New Balance 870v4
SSS#7 - Turramrurra
Great new map with very decent bushtrail section and some very nasty hills - overall hard work. Decided to go for the lot even though I knew I'd lose points going down to #7 (3+min return). Had I skipped it, I would have ended with 590/580, but being 3:45 late left me with 560.
Very happy with my speed on trails (managed to steal one CR ha!) but not much left in my legs after the massive 70m hill up to #30. A few little hesitations and not ideal route choice on streets but probably nothing that would influence my score given my choice to go for the lot.
I reckon when a course setter places a control in the middle of nowhere (like #7) it should always be a thirty pointer. Otherwise it's way too easy to decide what to skip. Leaving out 30pts is a lot harder to justify.
Great new map with very decent bushtrail section and some very nasty hills - overall hard work. Decided to go for the lot even though I knew I'd lose points going down to #7 (3+min return). Had I skipped it, I would have ended with 590/580, but being 3:45 late left me with 560.
Very happy with my speed on trails (managed to steal one CR ha!) but not much left in my legs after the massive 70m hill up to #30. A few little hesitations and not ideal route choice on streets but probably nothing that would influence my score given my choice to go for the lot.
I reckon when a course setter places a control in the middle of nowhere (like #7) it should always be a thirty pointer. Otherwise it's way too easy to decide what to skip. Leaving out 30pts is a lot harder to justify.
C • 7 1
7 PM
Run warm up/down (Road) 11:12 [2] 1.6 km (7:00 / km) +64m 5:50 / km
shoes: New Balance 870v4
up to Turramurra station, legs done.
Tuesday Nov 15, 2016 #
2 PM
Run (Road/Trail) 29:39 [3] 6.0 km (4:57 / km) +164m 4:21 / km
shoes: Asics Gel-Kayano 22
Lunch run on LCNP trails cut short when I realised I forgot about one meeting. Wasn't even angry, was dragging legs anyway...
Monday Nov 14, 2016 #
7 PM
Run (Road/Trail) 38:21 [3] 8.1 km (4:44 / km) +127m 4:23 / km
shoes: New Balance 870v4
Evening jog to Coogee to meet Barbora to check the full moon. A bit overhyped but still, doing the coastal walk in moon light was pretty special.
I have this weird niggle in my right achilles lately - sometimes feel it when I walk but once I start running it's gone. Hmm
I have this weird niggle in my right achilles lately - sometimes feel it when I walk but once I start running it's gone. Hmm
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