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Training Log Archive: ondrejpavlu

In the 7 days ending Nov 26:

activity # timemileskm+m
  Run8 5:43:44 42.59(8:04) 68.55(5:01) 1611
  Strength2 50:00
  Total10 6:33:44 42.59 68.55 1611

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Sunday Nov 26 #

12 PM

Run 53:03 [2] 8.82 km (6:01 / km) +358m 5:00 / km
shoes: Asics GT-2000 4

Setting up controls for Summer Series - hot and again hungover...
3 PM

Strength 30:00 [1]

Spent the whole day running from place to place and was doing squats and upper body strengthening whenever I could
7 PM

Run 15:18 [4] 3.23 km (4:44 / km) +184m 3:41 / km
shoes: Asics GT-2000 4

Collecting controls post Summer Series. Approached it as short intervals between controls :)

Overall had 37 runners - not mind blowing but standard for southern summer series. Cooper Park is definitely more fun than the usual areas so pity it didn't attract bigger crowd. I set the course a lot less demanding than last year but still the highest score was 420 (Ant Nolan did 600 in 65 minutes). Thought one of the faster guys would turn up so still wanted to make it a bit challenging (I reckon I would attack 600). Talked to Dave to have the map slightly re-done -get rid off the whole northern half of the map and up the scale to 1:5000 - people don't go up there anyway and it would allow to place more controls in the park. Which is very hard to read in its current form.

Saturday Nov 25 #

1 PM

Run 54:23 [3] 11.02 km (4:56 / km) +253m 4:26 / km
shoes: NB Fresh Foam Zante v2

hot hungover slog to Coogee

Friday Nov 24 #

7 AM

Run 47:55 [2] 9.19 km (5:13 / km) +61m 5:03 / km
ahr:140 shoes: Asics GT-2000 4

work from home = easy jog before breakfast. pretty hot already - summer is officially here me thinks

Thursday Nov 23 #

3 PM

Run intervals 46:57 [5] 9.99 km (4:42 / km) +141m 4:23 / km
ahr:152 max:178 shoes: NB Vazee Pace Elite

wu, 10x400 w/1min recoveries at Dunbar oval, cd

Been probably 10+ years since the last time I did short intervals on an oval. Legs tired already at the start (no wonder with a 100k week) and wanted to bail after 5th rep already. Then 8th. Then did them all. 1:10-1:15. Good running form and mental training. Need to this sorta session at least once a fortnight.

Wednesday Nov 22 #

6 PM

Run warm up/down 44:00 [2] 7.8 km (5:38 / km) +250m 4:52 / km
shoes: Asics GT-2000 4

from the office to Pymble. Left quite late and forgot how much uphill it is ... so actually had to rush a bit to make it before start closure (was happy to find out that was at 45 and not 30)
7 PM

Run race 43:02 [4] 10.63 km (4:03 / km) +191m 3:43 / km
shoes: Asics GT-2000 4

SSS #8 - Pymble

Sometimes you underestimate a course, sometimes you overestimate it. The latter was the case this time. I thought there was no way to get the lot so planned to skip three 10 pointers, one right at the beginning. During the run realised I have plenty of time so picked at least the other two. 600 was definitely possible with appropriate course planning. No big mistakes, except the last control which I would argue was not in the circle and as I was looking for it I saw a kids course control and thought that was it. So basically mispunched and lost 10 pts (at least it was just 10).

Solid hilly tempo session.

580 in 43:02, minute and a bit ahead of Steve.

Tuesday Nov 21 #

7 PM

Strength 20:00 [2]

core strength after a loooooooong time

Monday Nov 20 #

6 PM

Run 39:06 [3] 7.87 km (4:58 / km) +173m 4:29 / km
shoes: Inov8 Race Ultra 290

Easy LNCP trails after work.

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