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Training Log Archive: ondrejpavlu

In the 7 days ending Dec 10, 2017:

activity	#	time	miles		km		+m
Run	3	4:52:15	32.16	(9:05)	51.75	(5:39)	999
Bushwalking	2	4:06:25	10.44	(23:36)	16.8	(14:40)	485
Kayaking	1	1:40:00	5.1	(19:38)	8.2	(12:12)
Orienteering	2	1:09:14	9.95	(6:58)	16.0	(4:20)	163
Strength	3	55:00
Total	11	12:42:54	57.64		92.76		1647

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Sunday Dec 10, 2017 #

7 AM

Run 2:30:12 [3] 27.56 km (5:27 / km) +538m 4:58 / km
shoes: Inov8 Race Ultra 290 Yellow/Bl

long run from the Lane Cove tourist park all the way to Boronia park, then across Burns Bay road bridge, back up to Lane Cove weir, then up to De Burghs bridge and back. Only had a banana in the morning and then 1l of water. Felt good, just the bloody left knee again started to hurt towards the end which slowed me down.

10 AM

Bushwalking 3:00:00 [1] 12.0 km (15:00 / km) +485m 12:29 / km
shoes: Inov8 Race Ultra 290 Yellow/Bl

Showing B. my home trails.

3 PM

Kayaking 1:40:00 [2] 8.2 km (12:12 / km)

double kayak with B. from the Lane Cove weir to De Burghs bridge and back. great fun. Water getting pretty filthy closer to the bridge...

Saturday Dec 9, 2017 #

5 PM

Bushwalking 1:06:25 [1] 4.8 km (13:50 / km)
shoes: Inov8 Race Ultra 290 Yellow/Bl

Weekend getaway with B. in Lane Cove NP. Short hike along the river

7 PM

Strength 20:00 [1]

Friday Dec 8, 2017 #

5 PM

Run 2:00:03 [3] 20.12 km (5:58 / km) +367m 5:28 / km
shoes: Inov8 Race Ultra 290

Work xmas party finished very late ... at the Colombian. So after suffering through the day in the office decided to punish myself with long trail commute. Met Andy - who was in a similar state - midway and then ran through LCNP, up via Tambourine track to Lane Cove, then Andy back home and I to St Leonards. Finished absolutely trashed.

Wednesday Dec 6, 2017 #

Event: 27th Sydney Summer Series - Concord

6 PM

Orienteering 46:14 [4] 11.7 km (3:57 / km) +123m 3:45 / km
shoes: NB Vazee Pace Elite

SSS #10 - Concord

Was not sure about this - left knee still hurt. Planned to get the lot as it looked clearable. Not an ideal route I think, should have got the controls in the middle from north, would have saved some contours...

Mistakes:
21 - (30'') not sure what was I thinking there, probably a result of running the first 2km in 7 minutes
23 - easily 2 minutes - I just didn't understand the map in the area at all, there was a missing path and the residential area didn't make much sense to me...
4 - almost forgot about it due to a folded map and went straight to #3
And then some other small hesitations

Despite a mighty sprint towards the end (while my knee was already killing me) came over 1 min late so -20 for 580 points. Luckily my speed is better than Andy's/Steve's these days so despite well over 3mins of mistakes I still managed to win.

7 PM

Orienteering warm up/down 23:00 [1] 4.3 km (5:21 / km) +40m 5:07 / km
shoes: NB Vazee Pace Elite

Tuesday Dec 5, 2017 #

Note
(rest day)

Left knee still not happy so probably good to give it a day off. Should be fine for SSS tomorrow.

Strength 15:00 [1]

Monday Dec 4, 2017 #

Strength 20:00 [1]
shoes: Asics GT-2000 4

upper body strength

7 PM

Run 22:00 [1] 4.07 km (5:24 / km) +94m 4:50 / km
shoes: Asics GT-2000 4

Easy shake out. Left knee still pretty painful from the bang on Saturday, not quite sure how did I ran for 6hrs with it yesterday...

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