Training Log Archive: ondrejpavlu

Pyrmont stairs with Andy and Bart

Event: 27th Sydney Summer Series - Freshwater
 

admin loop post-GP-bank-shop

SSS #15 - Freshwater

Pretty straightforward course, I was confident that getting the lot was possible. Relatively clean run with a few small wiggles, i.e. #10 (mostly due to the map which was sometimes hard to read) but my legs were really slow - shifting to a sub4 pace on flat bits was hard work. No wonder after the last three weeks but still annoying to see how I'm loosing speed. But than again, next race up is 100k so it doesn't matter too much.

600 in 42:34, ahead of Konsta (44:56) and Andy (44:57).

Depletion run straight after SSS from Freshie to Honeyrider via Spit walk with Andy. Didn't plan to run after SSS and was really low on energy at one point. Hasn't happen in a long time but good to experience it again and overcoming it. Pretty spent and eventually got an uber home haha (poor driver...)

2x10 moo stairs reps (8:31, 8:48), got caught in a massive storm so had to be pretty careful - it was more like a waterfall than a staircase at one stage... Legs burning towards the end.

Used HRM after while and again absolutely rubbish data. So I threw it away.

pre dinner shake off. Thought I might do a short tempo but legs didn't think so

First day back in Sydney and straight back into business. Joined Bart and Mounty for a long run from Balgowlah to 4Pines via Bantry Bay, Garigal NP, Oxford Falls, Narrabeen on what eventuated to be the hottest day on record for Sydney.

Smashed two icy poles already at 7:45am. Then two dips in Garigal NP. Then brutal climb up to Belrose via Heath track (felt surprisingly good even though it was already 38 degrees) followed by stop at IGA and 1l of ice cold San Pellegrino (how good was the aircon!). Once we got to Oxford Falls, things got serious, temp climbed over 40 but felt like even more on the exposed fire trail. Luckily Mounty knew about nice trail shortcut to Narrabeen lake (actually a really nice trail!) - never thought I would voluntarily swim in that lake let alone enjoy it as much as I did in the incredible scorcher. But the true redemption came with a dip at Collaroy Beach. Soo good. After this refreshment we agreed to continue and finish the memorable run at 4Pines (Brookvale) with some further refreshments.

Pretty knackered afterwards but just a few years back this heat would certainly kill me. Now it does not bother me as much. Definitely felt more comfortable than during most of my runs on Vanuatu (low 30s, humidity over 85%).

Food: 2x icy pole, apple, mussli bar
Fluids: 0.5l Tailwind, 0.5l Powerade, 1l San Pellegrino, maybe 3l of water?

Vanuatu break sorted out most of my niggles, except for the developing plantar fasciitis. I guess I just need to be careful with mileage, hard surface, stretch properly and hope it will survive until Tarawera finish line. I will probably have a longer break then which should sort it out.

Port Villa/Vanuatu

Goodbye jog

Vanuatu/Port Villa

Hungover slog in Vanuatu conditions - the best!