Training Log Archive: ondrejpavluIn the 7 days ending Mar 2, 2017:
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Wednesday Mar 1, 2017 #
4 PM
Run warm up/down (Road/Trail) 18:30 [2] 3.0 km (6:10 / km) +85m 5:24 / km
shoes: New Balance Vazee Pace
to/from SSS with uberheavy work backpack
5 PM
Orienteering race (Road/Trail) 45:43 [4] ** 9.1 km (5:01 / km) +276m 4:22 / km
ahr:170 spiked:30/30c shoes: New Balance Vazee Pace
SSS #22 - Riverview
Again a great combination of trails and streets, the course setter definitely made the most of the map.
I think I set a good route, going anti-clockwise. On the way from #3 I slightly twisted my left ankle, lost concentration and overran the turn off to #23 - 20'' gone.
But that was nothing compared to the muppet show from #14 to #20. While still on the road I memorised the nav - once you cross a creek, turn right up a little trail and then right again. What I didn't realise was that there were two creek crossings... As I was fully focused on the slippery steps, not reading the map, once I crossed the little bridge I found a little trail and went up. The trail eventually disappeared and I realised what I'd done. How stupid, but I'm just gonna run even faster to compensate for the mistake. And so I overran the actual trail and there went another minute... 2.5+ mins gone in total and I lost any motivation to push the pace with still tired legs from the rogaine on Sat.
Crusied thereafter, even walked up that steep hill to Riverview, skipped #1 and eventually got mad at myself for being such slacker who don't even know how to nav and bashed the last 2km to finish no more than 1 minute late. Managed at least that so 590 with 1 min penalisation got me 580 which was surprisingly enough for 2nd spot - there was a lot of muppets yesterday :)
Glenn did the perfect run - 600 in 44:59 - class!
Again a great combination of trails and streets, the course setter definitely made the most of the map.
I think I set a good route, going anti-clockwise. On the way from #3 I slightly twisted my left ankle, lost concentration and overran the turn off to #23 - 20'' gone.
But that was nothing compared to the muppet show from #14 to #20. While still on the road I memorised the nav - once you cross a creek, turn right up a little trail and then right again. What I didn't realise was that there were two creek crossings... As I was fully focused on the slippery steps, not reading the map, once I crossed the little bridge I found a little trail and went up. The trail eventually disappeared and I realised what I'd done. How stupid, but I'm just gonna run even faster to compensate for the mistake. And so I overran the actual trail and there went another minute... 2.5+ mins gone in total and I lost any motivation to push the pace with still tired legs from the rogaine on Sat.
Crusied thereafter, even walked up that steep hill to Riverview, skipped #1 and eventually got mad at myself for being such slacker who don't even know how to nav and bashed the last 2km to finish no more than 1 minute late. Managed at least that so 590 with 1 min penalisation got me 580 which was surprisingly enough for 2nd spot - there was a lot of muppets yesterday :)
Glenn did the perfect run - 600 in 44:59 - class!
Tuesday Feb 28, 2017 #
6 PM
Run warm up/down (Road) 14:30 [2] 3.0 km (4:50 / km) +36m 4:34 / km
ahr:148 shoes: New Balance Vazee Pace
7 PM
Run (Road) 20:19 [5] 5.49 km (3:42 / km) +7m 3:41 / km
ahr:172 shoes: New Balance Vazee Pace
Mona's fartlek around Pyrmont wharves. Legs still a bit heavy. Focus was on keeping the float at tempo-ish pace (3:55-4:15). I like these sessions, very time efficient. Might add more reps later when I'm fitter :)
Monday Feb 27, 2017 #
7 PM
Run (Road) 46:15 [3] 10.1 km (4:35 / km) +67m 4:26 / km
ahr:149 shoes: Under Armour Bandit 2
Shaking off legs around the CBD. Quads a bit tired, feet still recovering from the street running torture in trail running shoes...
Saturday Feb 25, 2017 #
Event: Sydney MetroGaine
Orienteering race (Road/Trail) 6:04:08 [3] 52.7 km (6:55 / km) +1182m 6:13 / km
shoes: Inov8 Race Ultra 290
6hr Lane Cove Metrogaine with James and Steve
Totally underestimated the course! Thought we'd be back with time to spare but ended up 4 mins late after leaving out two controls. The course setter really made the most of the map, setting controls on all those little beaches, jettys... So we were going up and down all the time - exhausting! Of the 52k good 40k was on roads so my choice of trail runners was not ideal, my feet were nearly cramping from around 35th km.
Otherwise felt reasonably ok, getting pretty flat towards the end. James and Steve didn't look very fresh either so we slowed down quite significantly in the last third - I very much liked that.
Finished 4th, behind the Fowlers power duo who narrowly piped Mounty&Andy, and Richard/Jess/Tim - who had 20 more points than us after the penalty deduction (we lost 50pts for the 4min+ late finish)
Nutrition: 1 Cliffbar, 1 gel, small pack of chips, can of coke and around 2.5 litres of water (0.5 of which were electrolytes)
Totally underestimated the course! Thought we'd be back with time to spare but ended up 4 mins late after leaving out two controls. The course setter really made the most of the map, setting controls on all those little beaches, jettys... So we were going up and down all the time - exhausting! Of the 52k good 40k was on roads so my choice of trail runners was not ideal, my feet were nearly cramping from around 35th km.
Otherwise felt reasonably ok, getting pretty flat towards the end. James and Steve didn't look very fresh either so we slowed down quite significantly in the last third - I very much liked that.
Finished 4th, behind the Fowlers power duo who narrowly piped Mounty&Andy, and Richard/Jess/Tim - who had 20 more points than us after the penalty deduction (we lost 50pts for the 4min+ late finish)
Nutrition: 1 Cliffbar, 1 gel, small pack of chips, can of coke and around 2.5 litres of water (0.5 of which were electrolytes)