Training Log Archive: ondrejpavluIn the 7 days ending Oct 29, 2017:
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Sunday Oct 29, 2017 #
Run long 3:47:20 [3] 37.0 km (6:09 / km) +820m 5:32 / km
shoes: Inov8 Rocklite 280 (yellow v2)
Long run with Keelan from Mac Uni via Rofe Park to St Ives, then Kuring gai gardens, Garigal NP, Cascades, Middle Harbour, Roseville bridge and then ran out of time so had to skip two creeks trail and ran the shortest way to CHatswood. Cruisy pace and felt great and easy throughout.
Was testing how my body copes with limited energy intake so ran the whole thing on 1l Tailwind, 1.5l water, nothing else. Finished obvi tired (first hot day) but not flat.
So good to be back on trails...
Was testing how my body copes with limited energy intake so ran the whole thing on 1l Tailwind, 1.5l water, nothing else. Finished obvi tired (first hot day) but not flat.
So good to be back on trails...
8 PM
Note
After the long run went straight to Dove&Olive and well got drunk. When I got back home I finally pulled the trigger on Tarawera. So I'm now entered for my second 100k :)
Side note from today's run: Awesome to see how far I got in the last two years. My running efficiency has incredibly improved - my body can work with energy/water reserves a LOT better than it used to. I no longer struggle with blisters etc. I'm able to get into running flow very easily which makes 4 hour long run past like nothing. Happy days.
Side note from today's run: Awesome to see how far I got in the last two years. My running efficiency has incredibly improved - my body can work with energy/water reserves a LOT better than it used to. I no longer struggle with blisters etc. I'm able to get into running flow very easily which makes 4 hour long run past like nothing. Happy days.
Friday Oct 27, 2017 #
6 PM
Run intervals 20:00 [5] 5.7 km (3:31 / km)
shoes: NB Vazee Pace Elite
Mona fartlek on the Moore Park AFL loop (wet grass). Hard work and two dogs which liked to chase runners didn't help. Trashed at the end. Might do this a regular session.
Run warm up/down 21:40 [2] 4.3 km (5:02 / km) +66m 4:41 / km
shoes: NB Vazee Pace Elite
Thursday Oct 26, 2017 #
5 PM
Run 1:29:49 [2] 13.37 km (6:43 / km) +297m 6:03 / km
shoes: Asics GT-2000 4
Easy jog to Cooper park to do some scouting for control locations for the Southern Sydney Summer Series I'm organising in November. Originally set a rather demanding course but realised I have to make it a lot easier than standard SSS so back to the drawing board.
C • Boo! 4
Wednesday Oct 25, 2017 #
5 PM
Run warm up/down 8:00 [1] 1.5 km (5:20 / km) +30m 4:51 / km
shoes: Asics GT-2000
6 PM
Orienteering race 49:23 [4] 9.72 km (5:05 / km) +312m 4:23 / km
shoes: Asics GT-2000
SSS #14 - Blue Gum Creek
Great course setting by Nicole - real puzzle and also controls sometimes well hidden in the bush.
I decided to go anti clockwise and skipped 11, 4 and 8 to go for 560. First half was brutal up and down on streets. And second half on pretty dark trails - I started too late. After some mistakes finished well over in 49:21 for net 510, 10pts ahead of Andy.
23 - flew in the bush from streets with imprecise bearing - 45 sec
16 - instead of bush bash went back up on streets and then overran it - 1min
12 - found it easily but some apparently struggled
5 - overran the turnoff - 20 sec
27-30 - fun bush bash - would have been quite quick actually but it was too dark and had to be careful to see where I was stepping
https://www.strava.com/activities/1245920729
Great course setting by Nicole - real puzzle and also controls sometimes well hidden in the bush.
I decided to go anti clockwise and skipped 11, 4 and 8 to go for 560. First half was brutal up and down on streets. And second half on pretty dark trails - I started too late. After some mistakes finished well over in 49:21 for net 510, 10pts ahead of Andy.
23 - flew in the bush from streets with imprecise bearing - 45 sec
16 - instead of bush bash went back up on streets and then overran it - 1min
12 - found it easily but some apparently struggled
5 - overran the turnoff - 20 sec
27-30 - fun bush bash - would have been quite quick actually but it was too dark and had to be careful to see where I was stepping
https://www.strava.com/activities/1245920729
Monday Oct 23, 2017 #
7 PM
Run 48:43 [4] 12.03 km (4:03 / km) +44m 3:59 / km
shoes: NB Vazee Pace Elite
Headed out with no specific workout in mind but felt like I should do something fast-ish. Ended up doing 5x 1k on/1k off (3:35-40/4:00-10). Definitely felt the two road marathons I ran in the last 8 days in my legs...