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Training Log Archive: ondrejpavlu

In the 7 days ending Sep 3, 2017:

activity # timemileskm+m
  Run5 4:45:59 39.11(7:19) 62.95(4:33) 907
  Stretching1 30:00
  Total6 5:15:59 39.11 62.95 907
  [1-5]5 4:45:59

» now

Sunday Sep 3, 2017 #

(rest day)

rest day/lazy day with some stretching. btw I still stretch almost every day but thought logging it each time was a bit wanky...

Saturday Sep 2, 2017 #

8 AM

Run warm up/down 5:30 [1] 1.0 km (5:30 / km)
shoes: Asics GT-2000 4

9 AM

Run race 2:26:23 [4] 29.8 km (4:55 / km) +809m 4:20 / km
ahr:167 shoes: Asics GT-2000 4

Coastal Classic 2017 - 2:26:23, 4th overall (David Byrne winning in 2:16)

Started with Glenn who I then left behind on the technical descent to Burning Palms. Got into a nice flow which was unfortunately interrupted by a 15sec wee stop - I was holding it for quite a while but was really reluctant to stop and even considered to just piss in my skins while running... #runnersthoughts

Anyway, was in 3rd spot there when Brendan Davies caught up with me. Ran with him for a bit but then made a mature decision to let him go. The first few sharp hills made me regret the lack of hills sessions in the lead up (again). Got to Garie 6mins faster than in 2015. Then I had a weak moment or was just lazy bastard and hiked up the whole hill from Garie. Probably lost the 3rd spot there.

At least I was able to spin the legs immediately and checked back with 3:40 split on the boardwalk downhill. Quick refill at Wattamolla and then a second weak moment going up from there. I ran that hill quicker a few weeks back during the course recce... I was really worried that I went too hard at the beginning and it cost me a lot of mental power to overcome dark thoughts. 4th eventually reeled me in after the Marley aid station and got ahead on the uphill to the last aid station. I was quicker out and managed to create a reasonable gap on him, pushed it along the beach and streets and finished 3rd maybe 20 seconds ahead, but my net time was 13 seconds slower as he started later. Slightly gutted (could have shared the podium with David Byrne and Brendan Davies) but happy that I was able to really squeeze myself and got back to the race, and more importantly going well under the dream time of 2:30.

The course is now definitely a lot quicker with all the new boardwalk and ideal weather conditions helped to PBs across the board. It was a bit lonely race for me but confirmation of solid physical shape (with hills still being the main weakness). Next up sydney half and melb marathon and then back to trails.

Nutrition: 2 gels and approx 1.3l tailwind

Thursday Aug 31, 2017 #

6 PM

Run 45:23 [2] 10.12 km (4:29 / km) +35m 4:24 / km
ahr:144 shoes: Asics GT-2000

taper jog around the cbd with spotify running orchestral playlist (180spm) - loved it

Wednesday Aug 30, 2017 #

9 PM

Stretching 30:00 [0]
(rest day)

I was gonna do an easy run but forgot my keys so had to wait for Barbora who was late from work. So I went to KB to cheer myself up with a few IPAs. The last time this has happened was EXACTLY a year ago. Freaky!

So I at least stretched properly.

Tuesday Aug 29, 2017 #

7 PM

Run tempo 54:25 [4] 13.95 km (3:54 / km) +46m 3:50 / km
ahr:158 max:171 shoes: NB Vazee Pace Elite

10k tempo in 36:09, actually a decent effort on still fairly tired legs. Struggled towards the end. Blisters healing well.

Monday Aug 28, 2017 #

6 PM

Run 34:18 [3] 8.07 km (4:15 / km) +17m 4:12 / km
ahr:140 shoes: Asics GT-2000

evening jog, assessing the damage from Saturday - some blisters, right ankle ligaments a bit painful, some niggles in left achilles. Otherwise feeling good

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