Training Log Archive: ondrejpavluIn the 7 days ending Dec 22, 2016:
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Thursday Dec 22, 2016 #
Run intervals 1:09:14 [4] 15.5 km (4:28 / km) +179m 4:13 / km
shoes: New Balance Vazee Pace
Wednesday Dec 21, 2016 #
Run 29:31 [2] 5.9 km (5:00 / km) +74m 4:42 / km
ahr:137 shoes: Under Armour Bandit 2
Orienteering race (Road) 41:58 [5] * 9.0 km (4:40 / km) +235m 4:07 / km
ahr:171 spiked:30/30c shoes: Under Armour Bandit 2
The course was faster than it appeared and got the lot with 3 mins to spare, but approx 1:20 slower than Steve.
Made a few little mistakes/hesitations, the biggest was losing the main track from 16 to 27 which cost me good 30 sec- first tried to bushbash which was not successful and had to find the track again. Stupid.
But more importantly the route choice was not ideal - I was trying to save some contours but ended up saving only a few metres but running an extra 400m when compared to Steve. Speed wise we were on par which is good.
Edit: Looks like I lost 30 points because my Si stick was full by the time I got to my 30th control (punched one of the kids controls at the beginning) - but surely this count as 600 anyway?!
Run 30:58 [2] 6.1 km (5:05 / km) +132m 4:35 / km
shoes: Under Armour Bandit 2
Tuesday Dec 20, 2016 #
Note
(rest day)
Monday Dec 19, 2016 #
Run (Road) 40:32 [3] 8.91 km (4:33 / km) +24m 4:29 / km
ahr:144 shoes: Under Armour Bandit 2
Sunday Dec 18, 2016 #
Run long (Road/Trail) 1:33:55 [4] 21.2 km (4:26 / km) +277m 4:10 / km
ahr:151 shoes: New Balance Vazee Pace
Saturday Dec 17, 2016 #
Run warm up/down (Road) 10:11 [2] 2.0 km (5:06 / km)
ahr:140 shoes: Inov8 Race Ultra 290
Orienteering race 8:36 [5] 1.59 km (5:24 / km) +52m 4:38 / km
ahr:169 shoes: Inov8 Race Ultra 290
Orienteering lesson 101 - check the scale before you start. Finding out it was 1:2500 explained a lot of hesitations "I can't be there yet" during the race, the biggest being 25 sec on #5.
Otherwise solid run, in fact being 41 sec down on Julian with a 25 sec mistake shows I can still navigate in the bush at decent speed... (5/12 best splits)
Orienteering race 10:46 [5] 1.88 km (5:44 / km) +50m 5:04 / km
ahr:169 shoes: Inov8 Race Ultra 290
Starting 41 sec behind Jules (mission impossible) and more than 1 min ahead of the third so not quite a sprint pursuit for me...
...until I came up with a ridiculously bad route choice to #1 (from right) and then could not find the bloody control. 45sec mistake just like that. Then I turned the turbo on and was back on 2nd place by #5. Then overrunning #6 (15sec), slow route choice to #7 (another 15) and from there cruising to the finish as I could not see anyone behind.
Tired towards the end, I guess I can blame the still ongoing diarrhea due to which I lost around 4kg in 15 hours...
Run (Trail) 1:24:35 [3] 13.4 km (6:19 / km) +333m 5:37 / km
ahr:146 shoes: Inov8 Race Ultra 290
Lane Cove river was flooded after the heavy rains earlier this week so some of the trails and boardwalks were submerged - up to a knee high
Friday Dec 16, 2016 #
Run (Road/Trail) 2:07:51 [3] 24.0 km (5:20 / km) +555m 4:46 / km
ahr:143 shoes: Under Armour Bandit 2
The slightly irritating thing was that the week of xmas parties finally caught up on me and I visited pretty much every toilet on the way. By the time I got back home I was completely flat and felt like I jsut ran 50k, not 24k. Hopefully will feel better tomo otherwise no point running BigFoot sprints...