Training Log Archive: ondrejpavluIn the 7 days ending Dec 25, 2016:
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Sunday Dec 25, 2016 #
6 PM
Note
(injured)
2nd day of our roadtrip, first day of bushwalking in Karijini NP and I screwed up my right ankle. Jumping from a little cliff and the boulder below was unfortunately not as stable as it appeared from the top. Quite frankly, I was surprised I have not broken my leg...
I have assessed it as a 2nd degree sprain - lots of swelling and bruising and a ligament pain up to a half of my calf which would indicate some slight torn. Was trying to elevate whenever possible, investing $$$ to ice (worth $10 a pack in Karijini) and Voltaren. Otherwise was doing the same walks as others, just limping behind instead of jumping from cliffs in front :)
Frustrating as I was looking forward to some running in the picturesque WA. Could have been a lot worse though and still plenty of time to recover before the Cradle Mountain Run (or at least I hope so).
I have assessed it as a 2nd degree sprain - lots of swelling and bruising and a ligament pain up to a half of my calf which would indicate some slight torn. Was trying to elevate whenever possible, investing $$$ to ice (worth $10 a pack in Karijini) and Voltaren. Otherwise was doing the same walks as others, just limping behind instead of jumping from cliffs in front :)
Frustrating as I was looking forward to some running in the picturesque WA. Could have been a lot worse though and still plenty of time to recover before the Cradle Mountain Run (or at least I hope so).
Thursday Dec 22, 2016 #
6 PM
Run intervals 1:09:14 [4] 15.5 km (4:28 / km) +179m 4:13 / km
shoes: New Balance Vazee Pace
Monas fartlek on CP trails with Bart. Solid speed session, should do this regularly. Felt like I could run faster but did not quite have the head today. We did around 5.4km in those 20 mins, mostly on trails, and with some vert, so still a decent speed...
Wednesday Dec 21, 2016 #
5 PM
Run 29:31 [2] 5.9 km (5:00 / km) +74m 4:42 / km
ahr:137 shoes: Under Armour Bandit 2
North Sydney to Chinamans Beach
6 PM
Orienteering race (Road) 41:58 [5] * 9.0 km (4:40 / km) +235m 4:07 / km
ahr:171 spiked:30/30c shoes: Under Armour Bandit 2
SSS #12 - Chinamans Beach
The course was faster than it appeared and got the lot with 3 mins to spare, but approx 1:20 slower than Steve.
Made a few little mistakes/hesitations, the biggest was losing the main track from 16 to 27 which cost me good 30 sec- first tried to bushbash which was not successful and had to find the track again. Stupid.
But more importantly the route choice was not ideal - I was trying to save some contours but ended up saving only a few metres but running an extra 400m when compared to Steve. Speed wise we were on par which is good.
Edit: Looks like I lost 30 points because my Si stick was full by the time I got to my 30th control (punched one of the kids controls at the beginning) - but surely this count as 600 anyway?!
The course was faster than it appeared and got the lot with 3 mins to spare, but approx 1:20 slower than Steve.
Made a few little mistakes/hesitations, the biggest was losing the main track from 16 to 27 which cost me good 30 sec- first tried to bushbash which was not successful and had to find the track again. Stupid.
But more importantly the route choice was not ideal - I was trying to save some contours but ended up saving only a few metres but running an extra 400m when compared to Steve. Speed wise we were on par which is good.
Edit: Looks like I lost 30 points because my Si stick was full by the time I got to my 30th control (punched one of the kids controls at the beginning) - but surely this count as 600 anyway?!
7 PM
Run 30:58 [2] 6.1 km (5:05 / km) +132m 4:35 / km
shoes: Under Armour Bandit 2
Legs feeling surprisingly fresh so was considering running all the way back home but then started to feel really low on energy so bailed at Milsons Point
Tuesday Dec 20, 2016 #
Note
(rest day)
Unplanned rest day - kudos to Sydney fucking trains.
Monday Dec 19, 2016 #
6 PM
Run (Road) 40:32 [3] 8.91 km (4:33 / km) +24m 4:29 / km
ahr:144 shoes: Under Armour Bandit 2
Recovery jog around the Pyrmont wharves. Feeling good!