Training Log Archive: ondrejpavluIn the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
Note
(rest day)
Saturday Jan 21, 2017 #
Run long (Road/Grass) 2:25:38 [3] 30.55 km (4:46 / km) +280m 4:33 / km
ahr:148 slept:9.0 weight:82.7kg shoes: Under Armour Bandit 2
Swimming 17:00 [3] 0.5 km (34:00 / km)
Friday Jan 20, 2017 #
Note
So I guess my only concern is how will the ankle deal with the technical, uneaven terrain of the Overland track, especially all the roots towards the end. Will have to literally wrap it in layers of tape...
Run intervals (Road) 53:48 [4] 12.56 km (4:17 / km) +50m 4:12 / km
ahr:164 slept:8.0 weight:83kg shoes: New Balance Vazee Pace
(2x90sec, 4x60sec, 4x30sec, 4x15sec with a slower tempo recovery of the same time between each repetition) - covered approx. 5.5km during the 20min fartlek.
Strong rain and low 20s. Absolutely loved it.
Thursday Jan 19, 2017 #
Run (Road/Grass) 40:07 [3] 9.02 km (4:27 / km) +68m 4:17 / km
ahr:152 max:181 shoes: Asics Gel-Kayano 22
3x (15 crunches, 20 side crunches, 25 push ups, 10 triceps push ups, 1min elevated plank, 1km hard-ish, 1km float)
1k cd
Strength 15:00 [3]
Wednesday Jan 18, 2017 #
Run warm up/down (Road) 27:33 [2] 5.33 km (5:10 / km) +59m 4:54 / km
ahr:144 shoes: Under Armour Bandit 2
Orienteering race (Road) 44:10 [4] 9.85 km (4:29 / km) +240m 4:00 / km
ahr:171 max:185 shoes: Under Armour Bandit 2
This was meant to be the final test of my ankle - a successful one - so I will no longer whinge with an injured box ticked. That said, I was really taking it easy on downhills and stairs, avoiding hard impacts and struggling with uphills due to a lack of fitness so I didn't real hit the top gear yesterday.
At least I ran a relatively clean race with the only mistake being around 30 seconds on #23 - didn't see the control as I ran past it and ended up looking for it in that little bushy area thinking that's where the end of the path was.
Had a similar route choice as Steve, deliberately avoiding contours, running all the way up along the east end of the map and then cleaning everything (except from #7 on the way back).
Steve won with the only 600 of the day, I was surprisingly fastest of the 590 runners.
Run warm up/down (Road) 28:05 [2] 4.07 km (6:54 / km) +180m 5:39 / km
ahr:141 shoes: Under Armour Bandit 2
Tuesday Jan 17, 2017 #
Run (Road) 39:28 [2] 7.47 km (5:17 / km) +50m 5:07 / km
ahr:150 (injured) shoes: Under Armour Bandit 2
The ankle is still a bit puffy and some minor swelling occurs after every run but it definitely gets better with every day. Running on an uneven surface is still a big challenge.
Monday Jan 16, 2017 #
Run tempo (Road) 40:46 [4] 10.23 km (3:59 / km)
ahr:166 max:180 (injured) shoes: New Balance Vazee Pace
I felt an urge to trash myself so I did so. The ankle was a bit unhappy at the beginning but I kept on pushing it and the niggles eventually faded away and it doesn't hurt now so that's good.
An important run for my confidence (even though it did hurt and had to do an involuntary toilet stop in Darling Harbour at the end).