Training Log Archive: ondrejpavluIn the 7 days ending Dec 15, 2016:
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Thursday Dec 15, 2016 #
Run intervals (Road) 33:04 [4] 8.2 km (4:02 / km) +66m 3:53 / km
ahr:165 shoes: Under Armour Bandit 2
5min WU
1,2,3,4,3,2,1 in 3:30/km pace with 1min breaks at 4:30/km
5 min CD
Felt surprisingly good after all those beers on Wednesday...
Wednesday Dec 14, 2016 #
Note
(rest day)
Tuesday Dec 13, 2016 #
Run (Trail) 1:00:37 [3] 11.5 km (5:16 / km) +225m 4:48 / km
shoes: Inov8 Race Ultra 290
Monday Dec 12, 2016 #
Run (Road) 46:58 [3] 9.6 km (4:54 / km) +94m 4:40 / km
ahr:144 shoes: Asics Gel-Kayano 22
Sunday Dec 11, 2016 #
Run (Road) 19:23 [2] 3.8 km (5:06 / km) +66m 4:42 / km
ahr:147 shoes: New Balance Vazee Pace
Orienteering race (Road/Trail) 42:24 [5] ** 9.6 km (4:25 / km) +144m 4:07 / km
ahr:175 spiked:30/30c shoes: New Balance Vazee Pace
Got to the assembly 8 min before the start closure (classic Ondrej) but again managed to draw a very decent route within three minutes or so (and made some corrections as I ran). Interesting that my route was very different to Steve's.
Biggest mistake was at #22 - every race in CP, I always screw in the same area - I simply did not slow down and did not read descriptions and then spent 1.5 min looking for it. I was at the correct cliff face but thought I'm looking for a boulder, not a fence and stopped too early. Then ran past it and did not see it. So stupid.
Also lost some seconds at #2, #7, #15 (not reading descriptions), other then that pretty clean race. Legs felt finally quite ok but was not able to shift to the top speed.
Very surprisingly finished 4 minutes ahead of Steve - 1st place and the only 600 of the day.
Run (Road/Trail) 32:26 [2] 6.2 km (5:14 / km) +70m 4:57 / km
ahr:142 shoes: New Balance Vazee Pace
Saturday Dec 10, 2016 #
Run (Trail/Sand) 2:14:14 [3] 23.2 km (5:47 / km) +283m 5:27 / km
shoes: Inov8 Race Ultra 290
Struggled to keep up with the guys, especially on uphills. I really hope that I can blame my recent struggles on the last two crazy weeks and general tiredness and sleep deprivation rather than simply poor fitness. Let's see next week.
Friday Dec 9, 2016 #
Run (Trail) 1:14:48 [3] 12.0 km (6:14 / km) +357m 5:26 / km
ahr:150 shoes: Inov8 Race Ultra 290