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Training Log Archive: ondrejpavlu

In the 7 days ending May 30, 2017:

activity	#	time	miles		km		+m
Run	7	5:19:20	40.3	(7:55)	64.86	(4:55)	1189
Bushwalking	1	2:30:00	8.08	(18:34)	13.0	(11:32)	200
Orienteering	1	45:31	6.09	(7:28)	9.8	(4:39)	263	30 /	30c	100%
Total	9	8:34:51	54.47	(9:27)	87.66	(5:52)	1652	30 /	30c	100%

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Tuesday May 30, 2017 #

6 PM

Run hills (Road) 41:31 [3] 6.66 km (6:14 / km) +384m 4:50 / km
shoes: Asics GT-2000

2x10 moo stairs reps (8:40, 8:50) with 3 min break between the sets. Solid leg burner!

C • dayum! 1

Monday May 29, 2017 #

6 PM

Run tempo (Road) 37:40 [4] 10.0 km (3:46 / km) +10m 3:45 / km
ahr:165 shoes: Asics GT-2000

10k tempo around the Pyrmont wharves. Originally planned only 9km and harder but right calf was a bit tight so went a bit easier but longer.

7 PM

Run warm up/down (Road) 21:30 [2] 4.5 km (4:47 / km) +30m 4:37 / km
ahr:148 shoes: Asics GT-2000

Sunday May 28, 2017 #

9 AM

Bushwalking (Trail/Beach) 2:30:00 [1] 13.0 km (11:32 / km) +200m 10:43 / km
shoes: Under Armour Bandit 2

Hike with Barbora from Cape Solander to Cronulla. Absolutely glorious day. The amount of new boardwalks is a bit alarming though. Great for day hikers, but many great trails are now highways...

Felt pretty good despite the mighty effort at GABS yesterday (45 unique beers I think?).

Saturday May 27, 2017 #

7 AM

Run long (Road/Trail) 1:32:06 [3] 20.0 km (4:36 / km) +150m 4:26 / km
ahr:153 shoes: Asics GT-2000

Easy morning 20k on CP trails. Felt pretty flat but I didn't have a proper dinner or and no breakfast so no surprise there...

Friday May 26, 2017 #

1 PM

Run (Road) 59:32 [3] 10.9 km (5:28 / km) +317m 4:46 / km
ahr:155 max:179 shoes: Asics GT-2000

Lunch Pyrmont stairs reps with Bart and Mounty. Great fun, company, weather and beers at the end. I should work from home more often!

Thursday May 25, 2017 #

12 PM

Run (Road/Trail) 43:44 [3] 8.1 km (5:24 / km) +243m 4:42 / km
shoes: Inov8 Race Ultra 290

Nice hilly trail loop in LCNP with Keelan. Did not feel like pushing the tempo so the young gun was out of my sight all the time!

C • still took him on the strava segment 4

Wednesday May 24, 2017 #

6 PM

Orienteering race (Road) 45:31 [4] * 9.8 km (4:39 / km) +263m 4:06 / km
ahr:170 spiked:30/30c shoes: Under Armour Bandit 2

World Orienteering Day night orienteering at Milsons Point (SSS score style)

Good fun. Legs were not quite up for it though and I did not set an ideal route around the start/finish area. Just a few small hesitations but nothing significant. Nearly ended in the harbour when I ran along the Kirribilli foreshore and was staring at the lighten up CBD lol.

Got the lot but finished 30 seconds over so 590 net.

7 PM

Run warm up/down (Road) 23:17 [2] 4.7 km (4:57 / km) +55m 4:41 / km
shoes: Under Armour Bandit 2

Jog back home.

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