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Training Log Archive: ondrejpavlu

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Run7 6:04:29 44.87(8:07) 72.21(5:03) 1431
  Orienteering1 44:24 6.37(6:58) 10.25(4:20) 232
  Total8 6:48:53 51.24(7:59) 82.46(4:58) 1663

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Sunday Nov 12, 2017 #

8 AM

Run race 1:01:29 [4] 14.76 km (4:10 / km) +371m 3:42 / km
shoes: Inov8 Rocklite 280 (yellow v3)

Bare Creek Trail Run 15k - 3rd overall, 61:29, winner 60:06

Started pretty fast with the top guys and once we hit the Cascades trail I let my legs go and created a solid gap before we hit the creek crossing. I knew I was gonna lose time on uphills so tried to gain some seconds early on. I had Charlie and Glenn back on my heels soon into the first big hill and decided to let them go into a 50-100m lead. I thought I would reel them back in on the second downhill but that plan was gone with crowds of 6k runners. So instead of hammering it down, I was zig zagging between kids and shouting to keep to one side. Really annoying. Still, managed to close on Glenn a bit but once we hit the final hill, my legs just switched off and I suffered through it.

Lost 80 seconds on the two hill segments so there you go...

The course itself was a bit dull, wide fire trails, over 2km on streets, definitely a lot more potential in this area but I understand that for the occasional trail running folks it was great. The creek crossing (up to me knees) in full speed was fun though.
12 PM

Run warm up/down 1:32:50 [2] 15.3 km (6:04 / km) +314m 5:30 / km
shoes: Inov8 Rocklite 280 (yellow v3)

various running throughout the day - warm up, cool down, scouting for summer series control locations etc.

Saturday Nov 11, 2017 #

8 PM

Run 40:11 [2] 8.23 km (4:53 / km) +114m 4:34 / km
shoes: Asics GT-2000 4

had quite a few beers during the day so thought I should shake them off before tomorrow's Bare Creek trail run...

Thursday Nov 9, 2017 #

6 PM

Run 49:41 [2] 8.79 km (5:39 / km) +111m 5:19 / km
shoes: Inov8 Race Ultra 290

Easy LCNP trails from work to Andy's. Was meant to meet him midway but was late from work so just missed him. Luckily didn't miss on his fancy beers (thanks!). Definitely felt them the morning after.

Wednesday Nov 8, 2017 #

6 PM

Orienteering race 44:24 [4] 10.25 km (4:20 / km) +232m 3:54 / km
shoes: NB Vazee Pace Elite

SSS#6 - Woolwich

Was running super late from a late work meeting, got there and had literally time just to enter, change, take a pee and start. Good man Andy saved me and sent me a photo of the map so had some time to plan it on the way...

Woolwich is always challenging with all those hilly out and backs but managed to set a good route (I think) and finally managed to also execute it well (apart from 20 sec hesitation at #6 where I didn't know what was I looking for). On the way back decided to skip 5,3,1 and finished with over 30sec to spare. Each of those controls would have taken more than that to get so good calls.

Finished with net 570 well ahead of Andy and Steve (530).
7 PM

Run warm up/down 28:30 [2] 5.5 km (5:11 / km) +60m 4:55 / km
shoes: NB Vazee Pace Elite

Tuesday Nov 7, 2017 #

1 PM

Run 41:48 [2] 8.8 km (4:45 / km) +141m 4:24 / km
shoes: NB Vazee Pace Elite

Easy stroll around Mac uni to check the Dunbar park oval (where I would like to start doing 800s every now and then). It's ok but pretty uneven and damaged. Still surprised by the lack of proper athletic fields in Sydney. In Prague you have proper measured athletic fields in every suburb (usually adjacent to a local primary school), very often with great tartan surface.

Monday Nov 6, 2017 #

6 PM

Run tempo 50:00 [4] 10.83 km (4:37 / km) +320m 4:01 / km
shoes: NB Vazee Pace Elite

Headed to Moore Park AFL oval with no clear idea of what was I going to do. Came up with a hybrid session during warm up: 10 laps of the following - grass lap gradually accelerating to approx 3:40s, followed by hill interval, short sprint finish at the top, easy downhill. Ended up being exactly 30 min workout (3min/lap) and approx 6.8k. Not sure if this is any good but at least it was different. Should probably run harder next time.

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