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Training Log Archive: ondrejpavlu

In the 7 days ending Dec 1, 2017:

activity	#	time	miles		km		+m
Run	7	4:37:30	34.23	(8:06)	55.08	(5:02)	1226
Orienteering	2	2:05:53	16.9	(7:27)	27.19	(4:38)	516
Strength	1	30:00
Total	9	7:13:23	51.12		82.28		1742

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Friday Dec 1, 2017 #

Note

I have a bad feeling that I'm developing plantar fasciitis. I've been feeling it a bit (mornings) for quite some time but ignored it. It's getting worse though. Let's see what the planned long run on Sunday is going to do with it...

C • It sucks... 1

6 PM

Orienteering 1:21:13 [3] 17.34 km (4:41 / km) +314m 4:18 / km
shoes: NB Vazee Pace Elite

Joined the Pyrmont edition of the NSW Junior training weekend. Solid work by Bert, Konsta, Toby ... but not many youngsters turned up. So took the opportunity and ran both prepared trainings:

1. Long sprint (7.5km, 33 controls, 36 min)
2. Urban corridors (3.4km, 17 min) - especially this was real fun, so many stairs, sharp turn offs... Made me thinking it would make a pretty cool urban dash

Ran both at a decent pace but not too fast...

Thursday Nov 30, 2017 #

1 PM

Run 1:11:48 [3] 14.27 km (5:02 / km) +204m 4:42 / km
shoes: Asics GT-2000 4

Easy-ish hot run with Bart to Balmain and back via Quarrymans. Did I say it was hot?

Wednesday Nov 29, 2017 #

Event: 27th Sydney Summer Series - Naremburn

6 PM

Run warm up/down 11:00 [1] 2.0 km (5:30 / km) +50m 4:53 / km
shoes: NB Vazee Pace Elite

Orienteering race 44:40 [4] 9.85 km (4:32 / km) +202m 4:07 / km
shoes: NB Vazee Pace Elite

SSS #9 - Burn baby burn (in Naremburn & Flat rock)

Think I had a good route which I managed to further improve en route. Some mistakes and hesitations and slightly suboptimal route choices (especially around Flat rock gully and then St Leonards) plus couldn’t really hit the top gear, not sure why. 600 was probably possible but due to the above dropped 30pts and sprinted back for 570 net. In the absence of Andy, Steve, Keelan and others it was enough to win by 70pts... :)

Tuesday Nov 28, 2017 #

6 PM

Run 40:12 [2] 7.63 km (5:16 / km) +126m 4:52 / km
ahr:141 shoes: Inov8 Race Ultra 290

easy LCNP trails after work

Monday Nov 27, 2017 #

8 PM

Run 31:46 [5] 8.11 km (3:55 / km) +51m 3:48 / km
ahr:158 shoes: NB Vazee Pace Elite

Didn't have time but wanted to sweat out Monday so did Mona's fartlek on grass. Felt a bit flat but then legs ran quite well and ended up around 5.8k (5k in just over 17).

On the way there saw a bus on Flinders street in a massive fire, pretty surreal.

Sunday Nov 26, 2017 #

Event: 2017 South Sydney Summer Series - Woollahra

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, 2017 #

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

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