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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ondrejpavlu

In the 7 days ending Jan 30, 2017:

activity # timemileskm+m
  Run4 4:29:03 28.89(9:19) 46.5(5:47) 1508
  Orienteering1 42:19 5.9(7:10) 9.5(4:27) 183
  Total5 5:11:22 34.8(8:57) 56.0(5:34) 1691

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Monday Jan 30, 2017 #

(rest day)

Sunday Jan 29, 2017 #

5 PM

Run (Trail) 47:19 [3] 9.0 km (5:15 / km) +160m 4:50 / km
ahr:150 shoes: Inov8 Rocklite 280 (yellow v2)

The last running stop of the weekend was at Wattamolla. Did an out and back to Marley Beach. My mate was blown away, absolutely loved it.

Felt really good (despite the hot and humid weather) and could not help myself not to smash some of the sections. Confidence on trails regained (although still had to be careful). Really look forward to Coastal Classic this year!

NPWS is probably trying to change the Coastal trail to a Coastal highway with yet another new boardwalks that are being constructed between Little Marley and Marley...

Saturday Jan 28, 2017 #

10 AM

Run (Trail) 2:29:20 [3] 24.1 km (6:12 / km) +988m 5:09 / km
ahr:145 max:164 shoes: Inov8 Rocklite 280 (yellow v2)

Mt Kosciuszko Main Range Loop

Absolutely amazing run on the top of Australia. A proper mountain environment. Would love to come back and do some longer run(s) and try some more technical trails in the area.

Blue skies but brutal wind, had to cover my mouth with a hand at times to be able to breath. The ankle all good (just a few slightly painful steps on a rocky trail). Physically felt rather sheit up during the first big climb (around 300m) but was taking it easy with CMR only a week away. Strong on flats and gradual hills.

This was the last long run and the last reasonable effort. Only easy short runs from now on.

Friday Jan 27, 2017 #

1 PM

Run (Trail) 35:54 [3] 6.1 km (5:53 / km) +240m 4:55 / km
ahr:148 shoes: Inov8 Rocklite 280 (yellow v2)

My ultrarunning mate from CZ has arrived so took him for a little trip. First stop - Fitzroy Falls. Did a short out and back along the East Rim. First time on trails after 5+ weeks and my god I loved it. Ankle (taped up as hell) was all good. Struggling up steep hills.

Wednesday Jan 25, 2017 #

5 PM

Run warm up/down (Road) 36:30 [2] 7.3 km (5:00 / km) +120m 4:37 / km
ahr:144 shoes: New Balance Vazee Pace

From bus to Rozelle and then back home via Anzac bridge
6 PM

Orienteering race (Road/Grass) 42:19 [4] 9.5 km (4:27 / km) +183m 4:04 / km
ahr:173 shoes: New Balance Vazee Pace

SSS #17 - Lilyfield (orienteering)

For once I was happy with my run and comfortably got the lot. I've done a few little hesitations but nothing major. Route choice probably not the best, but not too bad either - clearing all the park controls (from east to west) first and then hitting the streets with an out and back to 23 on the way from 12 to 2.

Just like the last week, didn't hit the top gear - Cradle is 10 days away so conscious of that did not go too hard (not that I'd be able to run much faster anyway), also was very careful with my still recovering ankle in the park bit.

1st Richard in 41:05, Brooner 41:24, Glenn 42:10, me in 42:16. Steve had his day off today :)

Tuesday Jan 24, 2017 #

(rest day)

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