Training Log Archive: ondrejpavluIn the 7 days ending Aug 14, 2017:
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Monday Aug 14, 2017 #
6 PM
Run 41:41 [2] 8.23 km (5:04 / km) +34m 4:58 / km
ahr:132 max:144 shoes: Asics GT-2000
recovery jog in high cadence. legs a bit tired but nothing unexpected
Sunday Aug 13, 2017 #
Event: City2Surf
Run race 50:34 [5] 14.0 km (3:37 / km) +213m 3:21 / km
ahr:169 max:182 shoes: NB Vazee Pace Elite
City2Surf 2017 - 50:34 (New PB)
My ultimate goal was sub52 but was secretly hoping for sub50. So wasn't thinking about splits too much and ran by feeling. First bit was ok, this time managed to be quite in the front of the red pack so by the time we hit Cross tunnel I had plenty of space around.
Small disappointment was 3:41 split on the flat Rose bay section - that should have been faster. Controlled effort up the HB hill after which I didn't fell apart like the last year and was able to reaccelerate quite well. Could have gone ab it harder though. Dover Heights section neverending as usual and again a small disappointment 3:14 split on the final downhill.
In the last km I knew sub50 was out of question but would be comfortably sub51 and wasn't able to squeeze myself properly. Sub50 was definitely possible though. In general I guess I lack the racing routine and experience on these distances - I'm subconsciously holding myself back, probably already an ultra habit.
Al that said, I'm very happy. 2.5mins down on the last year, with average HR also lower so I'm doing something right :)
My ultimate goal was sub52 but was secretly hoping for sub50. So wasn't thinking about splits too much and ran by feeling. First bit was ok, this time managed to be quite in the front of the red pack so by the time we hit Cross tunnel I had plenty of space around.
Small disappointment was 3:41 split on the flat Rose bay section - that should have been faster. Controlled effort up the HB hill after which I didn't fell apart like the last year and was able to reaccelerate quite well. Could have gone ab it harder though. Dover Heights section neverending as usual and again a small disappointment 3:14 split on the final downhill.
In the last km I knew sub50 was out of question but would be comfortably sub51 and wasn't able to squeeze myself properly. Sub50 was definitely possible though. In general I guess I lack the racing routine and experience on these distances - I'm subconsciously holding myself back, probably already an ultra habit.
Al that said, I'm very happy. 2.5mins down on the last year, with average HR also lower so I'm doing something right :)
7 AM
Run warm up/down 10:00 [1] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: NB Vazee Pace Elite
Saturday Aug 12, 2017 #
5 PM
Run warm up/down 26:19 [2] 5.23 km (5:02 / km) +24m 4:55 / km
shoes: Asics GT-2000
pre race routine - warm up, stretching, dynamic stretching, strides, cool down
Friday Aug 11, 2017 #
Run 36:18 [2] 8.28 km (4:23 / km) +70m 4:12 / km
ahr:142 shoes: Asics GT-2000
Just a few easy loops in Prince Alfred Park @180 cadence. Haven't had such fresh legs since like May...
Wednesday Aug 9, 2017 #
6 PM
Run 38:17 [3] 8.51 km (4:30 / km) +41m 4:24 / km
ahr:141 shoes: Asics GT-2000
Didn't have much time so quickly tuned Tiesto @ 180bpm and did an easy CBD loop
Tuesday Aug 8, 2017 #
6 PM
Run intervals 16:10 [5] 4.7 km (3:26 / km) +19m 3:22 / km
shoes: NB Vazee Pace Elite
10x400m w/ 20sec recoveries
Pretty brutal session with nasty headwinds. Efforts were 1:09-1:16 (two a bit slower but that was dodgy gps I reckon) and 20 sec recoveries felt extremely short. Should probably do more of these anaerobic sessions.
Pretty brutal session with nasty headwinds. Efforts were 1:09-1:16 (two a bit slower but that was dodgy gps I reckon) and 20 sec recoveries felt extremely short. Should probably do more of these anaerobic sessions.
Run warm up/down 23:41 [3] 5.4 km (4:23 / km) +19m 4:19 / km
shoes: NB Vazee Pace Elite