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Training Log Archive: ondrejpavlu

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Run6 3:59:16 28.67(8:21) 46.14(5:11) 610
  Orienteering2 55:28 7.99(6:57) 12.85(4:19) 22247 /17c276%
  Total8 4:54:44 36.66(8:02) 58.99(5:00) 83247 /17c276%

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Sunday Feb 19, 2017 #

5 PM

Run warm up/down (Road) 44:00 [2] 8.5 km (5:11 / km) +110m 4:52 / km
shoes: New Balance Vazee Pace

To/from Sydney Park
6 PM

Orienteering race (Road/Trail) 14:00 [5] ** 3.5 km (4:00 / km) +70m 3:38 / km
spiked:17/17c shoes: New Balance Vazee Pace

Sydney Sprint Series #6 - Sydney Park

Easy and fast course in a great park. Did a few suboptimal route choices (4, 5) and minor mistakes (10 - went too south, 13 - went too north) but otherwise clean run and managed to pipe Aidan by 1 second to finish first.

Legs not running as I would like them to (especially uphill), right achilles still pretty stiff.

Forgot to start my gps so I derived my distance from Bart's log

Friday Feb 17, 2017 #

5 PM

Run long (Trail) 1:49:00 [3] 19.7 km (5:32 / km) +340m 5:06 / km
ahr:153 shoes: Inov8 Rocklite 280 (yellow v2)

Very wet run from work via LCNP trails to Boronia Park and then to Victoria Road because fuck you Sydney buses. Had it nicely timed to arrive at Boronia just to hop on a bus which didn't come. So ran along the road to Victoria road and after another 3 buses that just did not come a very rude bro arrived and started dissing me before I even entered the bus with "c'mon be quick I'm running late". At that point, being cold, thirsty, hungry and running late back home, I completely lost it and told him what exactly I think about his attitude and Sydney buses in general. Then I applied Tim McMorris and chilled out.

But anyway, felt good on trails (apart from two emergency stops - had one too many farewell cakes at work) so sneaked in a couple of efforts. Pretty tired towards the end though.

Wednesday Feb 15, 2017 #

6 PM

Run warm up/down (Road) 14:03 [2] 2.95 km (4:46 / km) +22m 4:36 / km
ahr:149 shoes: New Balance Vazee Pace

7 PM

Orienteering race 41:28 [5] * 9.35 km (4:26 / km) +152m 4:06 / km
ahr:176 spiked:30/shoes: New Balance Vazee Pace

SSS #20 - Pyrmont

With all the cliffs and stairs in the area it's always tricky to connect the dots with the optimal climb/length ratio. That said, I know the area by heart so easy to visualise and later run it in a clean fashion.

Only a few small hesitations where I didn't see the flag/SI unit rightaway (28, 3, 12). The biggest "mistake" was having to wait about 10sec for the light rail to pass the pedestrian cross at #19 (what are the chances of such perfect timing lol).

Very surprised how well the legs ran as this was the first proper run since the CMR. I thought I'd struggle but managed to run in a solid pace.

600 in 41:28, 2nd Steve in 41:50 and Bart in 42:16 (great run!)
8 PM

Run warm up/down (Road) 11:01 [2] 2.01 km (5:29 / km) +6m 5:24 / km
ahr:144 shoes: New Balance Vazee Pace

cd to Bronner's for US beer tasting. Nice!

Tuesday Feb 14, 2017 #

7 PM

Run (Road) 31:56 [3] 6.84 km (4:40 / km) +31m 4:34 / km
ahr:149 shoes: Under Armour Bandit 2

Easy from Brooner's. Niggles here and there and towards the end felt my muscles are definitely not fully recovered. Curious to find out how the SSS will go tomorrow...

Monday Feb 13, 2017 #

1 PM

Run (Road) 29:16 [2] 6.14 km (4:46 / km) +101m 4:24 / km
ahr:150 shoes: Under Armour Bandit 2

Mrs. Macquarie lunchie to shake off legs after a 14hr flight (landed 9am).

Right achilles a bit niggly (just like after the GOW100) and overall felt sluggish, but I'll credit that to a week of eating hamburgers, drinking beers, working long hours, not much sleep, jet lag... Man I'm good at finding excuses!

Looking forward to trash myself on Wed SSS in Pyrmont.

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