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Training Log Archive: ondrejpavlu

In the 7 days ending Aug 20:

activity # timemileskm+m
  Run7 5:32:47 46.15(7:13) 74.27(4:29) 781
  Stretching4 50:00
  Total11 6:22:47 46.15 74.27 781
  [1-5]7 5:32:47

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MoTuWeThFrSaSu

Sunday Aug 20 #

11 AM

Run tempo 46:52 [4] 11.52 km (4:04 / km) +127m 3:51 / km
ahr:156 shoes: Asics GT-2000

Originally planned to do Spit to Manly a few times in tempo. That changed after having a few too many during a brewery crawl on Sat. Eventually dragged myself out for at least a wannabe CP trail loop tempo. Tons of Colour runners everywhere...

Saturday Aug 19 #

10 AM

Run 44:00 [2] 10.0 km (4:24 / km) +110m 4:10 / km
shoes: NB Vazee Pace Elite

From Lidcombe to unisyd campus and then to Strathfield + short wu/cd on a treadmill
11 AM

Run hills (treadmill) 13:13 [5] 3.1 km (4:16 / km) +186m 3:17 / km
max:182 shoes: NB Vazee Pace Elite

VO2max session

14km/h pace, starting at 1% incline which was increasing by 1% each minute. Finished at 13%. Max HR 182 suggests that I probably could have gone a bit further but I was getting a bit wobbly and didn't want to eventually faceplant on the treadmill...

VO2max - 61.4
Weight - 80.1kg
Height - 187cm
Blood pressure - 128/90
1 PM

Stretching 15:00 [0]

Friday Aug 18 #

Note
(rest day)

Was gonna do an easy lunch run but the office showers are being refurbished so took it as a sign I should take a day off running. V02max session and a few more tests tomorrow.
8 PM

Stretching 10:00 [0]

Thursday Aug 17 #

Note

I had plenty of time to think during the run yesterday, these are the outcomes:

1/ I miss proper bush orienteering. So decided to enter the ACT ultralong – and I’m pumped!

2/ Racing schedule for the next few months:

26/8 – ACT ultralong
Probability: 100%
Goal: Not getting lost too much, not injuring myself

2/9 – Coastal Classic
Probability: 100%
Goal: TOP5 and sub 2:30

17/9 – Sydney half
Probability: 100%
Goal: sub 1:18

15/10 – Melbourne Marathon (or other road marathon around that time)
Probability: 90%
Goal: sub 2:45

18/11 – Great Southern Endurance Run (50miler)
Probablity: 70%
Goal: TOP5

10/2 – Tarawera Ultra (102km)
Probability: 60%
Goal: Conquer the second century and enjoy the atmosphere of one of the world’s biggest ultras

3/ Given the packed racing schedule and an enormous training load ahead, I need to get over myself and start stretching. 10-15 minutes of static/foam roller every night. No excuses.
7 PM

Run 32:04 [1] 6.09 km (5:16 / km) +45m 5:05 / km
ahr:129 shoes: Asics GT-2000

eeeasy recovery jog. running over 5min/km on flat feels like I'm gonna face plant...
10 PM

Stretching 10:00 [0]

Wednesday Aug 16 #

6 PM

Run tempo 1:32:33 [4] 23.14 km (4:00 / km) +32m 3:58 / km
ahr:156 max:166 shoes: Asics GT-2000

Motivated by Bart's morning effort I decided to ignore the couch potato voices in my head and went out for a half distance at marathon race pace. Legs ran surprisingly well, hitting splits perfectly, and apart from one unfortunate event caused by closed public toilets felt reasonably comfortable throughout the run. Started getting tired only towards the very end. Some more work and 2:45 should be on the cards for Melb marathon.

Fun fact: ran the half in 1:23:39 which is in fact my new PB by 4 seconds lol
10 PM

Stretching 15:00 [0]

Tuesday Aug 15 #

1 PM

Run 1:02:24 [3] 12.19 km (5:07 / km) +247m 4:39 / km
ahr:149 shoes: Asics GT-2000

Easy-ish lunch LCNP trail loop De Burghs - Weir - De Burghs.

Monday Aug 14 #

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

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