Training Log Archive: ondrejpavluIn the 7 days ending Oct 8, 2017:
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Sunday Oct 8, 2017 #
9 AM
Run long 1:42:08 [3] 23.13 km (4:25 / km) +135m 4:17 / km
ahr:157 shoes: NB Fresh Foam Zante v2
Last long before the marathon. Wanted to run on soft surface and was lazy to travel anywhere so did 5 CP trail loops. Boring but was listening to this Running Rogue podcast which made it a lot more enjoyable. Felt pretty flat and my ahr was right from the beginning 14bpm higher than yesterday despite running at same pace, hmm...
Saturday Oct 7, 2017 #
4 PM
Run 50:54 [3] 11.52 km (4:25 / km) +66m 4:18 / km
ahr:143 shoes: NB Fresh Foam Zante v2
Easy trail loop in CP
Thursday Oct 5, 2017 #
7 PM
Run 39:40 [2] 8.21 km (4:50 / km)
shoes: NB Fresh Foam Zante v2
easy on grass, testing new shoes (marathon candidates)
Wednesday Oct 4, 2017 #
6 PM
Orienteering race 41:35 [4] * 9.78 km (4:15 / km) +144m 3:58 / km
ahr:168 spiked:30/30c shoes: Asics GT-2000 4
Sydney Summer Series #1 - Annandale
Wednesday evening routine is back yay!
Got there last minute (thanks MQ park traffic) and was saved by good man Bart who sent me a photo of the map so could spend at least a few minutes on the bus planning it. Still, I came up with a very poor route choice (400m longer than Steve's and extra 30m vert) and then managed to do quite a few small mistakes and hesitations - I really struggled to read the map, especially in the second half as it was getting dark (at least it made me to finally book an appt with optometrist for contact lenses fit...).
600 in 41:32, 8 sec behind Steve
Wednesday evening routine is back yay!
Got there last minute (thanks MQ park traffic) and was saved by good man Bart who sent me a photo of the map so could spend at least a few minutes on the bus planning it. Still, I came up with a very poor route choice (400m longer than Steve's and extra 30m vert) and then managed to do quite a few small mistakes and hesitations - I really struggled to read the map, especially in the second half as it was getting dark (at least it made me to finally book an appt with optometrist for contact lenses fit...).
600 in 41:32, 8 sec behind Steve
7 PM
Run 27:00 [2] 5.2 km (5:12 / km) +30m 5:03 / km
shoes: Asics GT-2000 4
From Rozelle to SSS, then back home
Tuesday Oct 3, 2017 #
7 PM
Run 43:08 [3] 10.11 km (4:16 / km) +28m 4:13 / km
ahr:150 shoes: Asics GT-2000 4
Originally wanted to do something fast but then realised SSS is on tomorrow and I really shouldn't do back to back hard sessions now. So just did an easy-ish 10k focusing on my running form - mid foot strike, 180spm (feels almost natural now), breathing... Interestingly, my HR was pretty much constant throughout the whole run.
Monday Oct 2, 2017 #
Note
(rest day)
Great three full on days of hiking, running, table tennis, boozing etc. in Batemans Bay. Needed a day off running, also to allow my chafed balls and thighs to heal...