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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ondrejpavlu

In the 7 days ending Aug 27:

activity # timemileskm+m
  Run5 3:39:03 31.87(6:52) 51.29(4:16) 458
  Orienteering1 2:46:56 14.04(11:53) 22.6(7:23) 108950 /50c100%
  Cycling1 2:23:49 20.01(8.3/h) 32.2(13.4/h) 161
  Stretching5 1:05:00
  Total12 9:54:48 65.92 106.09 170850 /50c100%
  [1-5]7 8:49:48

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MoTuWeThFrSaSu

Sunday Aug 27 #

Run warm up/down 10:00 [2] 2.1 km (4:46 / km) +10m 4:39 / km
shoes: Asics GT-2000

Morning jog to pick up car at Bentspoke. Obviously driving was out of question yesterday... :)
9 PM

Stretching 10:00 [0]

Legs quite fine after the ultralong but mid/lower back really fatigued

Saturday Aug 26 #

11 AM

Orienteering race 2:46:56 [4] **** 22.6 km (7:23 / km) +1089m 5:57 / km
spiked:50/50c shoes: Inov8 Rocklite 280 (yellow v3)

NOL Ultralong

I haven't done a proper bush-o race since Easter 2016 so wasn't quite sure what to expect, especially given the fairly tough terrain and challenging map. After the mass start, I tried to keep up with the top guys but rolled my ankle on the way to fifth which was a good reality check. Slowed down and ran my own race from there. Given the lack of o-practice I ran very conservatively (also careful on the ankle) but thanks to that I have made only a handful minor errors and suboptimal route choices and was really enjoying it.

Lost concentration in the butterfly thing in the last loop which eventuated in a few mistakes and Martin Dent caught up with me there. I was then trying to shake him off ... but that's kinda mission impossible with his Olympic marathon background. I did some really good splits with him on my back (lost only about 30 seconds during the last seven legs on the winner) but once we got to the second last control he was off and I didn't even try :)

Finished in 166:56 (pretty sure this was my longest o ever), 6th, 33mins down on Simon Uppill and the first Stinger home. Very happy with that and glad I ran - great weather, amazing Australian fauna, good chats, beers at Bentspoke...

Friday Aug 25 #

12 PM

Cycling 2:23:49 [1] 32.2 km (13.4 kph) +161m

Canberra sightseeing with Barbora on a shitty rented bike. Haven't ridden this far since I moved to Australia :-O
10 PM

Stretching 15:00 [0]

Thursday Aug 24 #

9 AM

Run warm up/down 25:20 [2] 5.5 km (4:36 / km) +35m 4:28 / km
shoes: Asics GT-2000

10 AM

Run tempo 1:22:30 [4] 21.1 km (3:55 / km)
shoes: Asics GT-2000

I'm participating in this research thing where they explore the effects of dousing water over one's head during long runs in hot conditions. It includes three sessions during each I run a nearly race pace halfmarathon on a treadmill in 28degrees with all sorts of sensors on my body - one session just that, one session pouring a 5 degrees water over my head each 4km and one session pouring 28 degrees water over my head each 4km. They don't tell me the pace, HR or anything so I run as I feel which is frustrating and fun at the same time :) I reckon I ran the first conservatively at about 3:55 pace so rather a marathon pace. Sweated 3 litres during the session!
10 PM

Stretching 15:00 [0]

Wednesday Aug 23 #

10 PM

Stretching 15:00 [0]

Tuesday Aug 22 #

1 PM

Run hills 46:51 [3] 8.34 km (5:37 / km) +383m 4:34 / km
ahr:151 max:172 shoes: Inov8 Rocklite 280 (yellow v2)

10x continuous LCNP hill reps

Monday Aug 21 #

6 PM

Run intervals 54:22 [4] 14.24 km (3:49 / km) +30m 3:47 / km
ahr:159 max:170 shoes: Asics GT-2000

wu + 5x2km w/500m float + cd
intervals aimed at 3:40 (target half pace), float at 4min/km. Ended up being a bit faster but not quite sure I'd be able to run the whole half at this pace...
10 PM

Stretching 10:00 [0]

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