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Training Log Archive: ondrejpavlu

In the 7 days ending Jul 2, 2017:

activity	#	time	miles		km		+m
Run	8	5:09:18	42.41	(7:18)	68.26	(4:32)	744
Bushwalking	1	2:00:00	5.59	(21:27)	9.0	(13:20)	200
Total	9	7:09:18	48.01	(8:57)	77.26	(5:33)	944

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Sunday Jul 2, 2017 #

Event: Sydney Metropolitan Turkey Trot

Saturday Jul 1, 2017 #

8 AM

Run tempo (Road) 1:29:30 [4] 21.65 km (4:08 / km) +18m 4:07 / km
ahr:156 shoes: Asics GT-2000

Half mara tempo @ 2:55 mara pace along the wharves and Blackwattle bay. The tempo felt quite comfortable but getting tired towards the end. No wonder though, it was a third hard session in a row and I didn't have a proper breakfast and didn't eat/drink anything while running.

I reckon that with rested legs and proper fuelling, I'd go well sub3 already at this stage.

2 PM

Bushwalking 2:00:00 [1] 9.0 km (13:20 / km) +200m 12:00 / km
shoes: Under Armour Bandit 2

bushwalking with friends to Elvina Bay and some more. Pretty brutal hill for reps there :)

Friday Jun 30, 2017 #

12 PM

Run warm up/down (Road) 32:40 [2] 6.6 km (4:57 / km) +70m 4:42 / km
ahr:140 shoes: Under Armour Bandit 2

to CP and then back via Tap House with a beer paddle. happy Friday!

1 PM

Run intervals (Trail) 20:00 [4] 5.3 km (3:46 / km) +73m 3:32 / km
ahr:166 shoes: Under Armour Bandit 2

Monas fartlek on CP trails with Bart.

Thursday Jun 29, 2017 #

1 PM

Run hills 42:07 [3] 6.5 km (6:29 / km) +430m 4:52 / km
shoes: Asics GT-2000

2x10 moo stairs (8:20, 8:43) - hurting towards the end, but getting quicker! Strava ripped me off like 90m vert... (it didn't register five reps, pfew)

Wednesday Jun 28, 2017 #

1 PM

Run (Road) 37:05 [2] 8.1 km (4:35 / km) +63m 4:24 / km
shoes: Asics GT-2000

Easy shrimpy. bloody cold and rainy, felt like early December in Prague, brr!

Tuesday Jun 27, 2017 #

12 PM

Run warm up/down 38:00 [2] 7.9 km (4:49 / km) +50m 4:40 / km
shoes: Under Armour Bandit 2

+1 recovery porter at Quarryman's

1 PM

Run race 4:56 [5] 1.61 km (3:04 / km)
shoes: Under Armour Bandit 2

Strava Mile TT with Bart

Digging out my long buried middle distance skills and went all out for one mile with Bart along the Pyrmont wharves.

I have not done any proper speedwork in a long time and legs were far from fresh but still funny to see that I was actually faster when I was a 14 yo aspiring athlete. That said, I'm happy with 4:56 (flat tartan track and spikes would probably cut 5-10 seconds).

Took me good 15 minutes to start breathing normally and not feeling like vomiting. Definitely prefer long distances these days hehe.

Monday Jun 26, 2017 #

5 PM

Run 45:00 [3] 10.6 km (4:15 / km) +40m 4:10 / km
ahr:147 shoes: Under Armour Bandit 2

Recovery run @ 180spm. Probably not really a recovery run... I find it quite impossible to run slow at such cadence

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