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Training Log Archive: ondrejpavlu

In the 7 days ending Jan 16, 2017:

	activity	#	time	miles		km		+m
	Run	6	4:29:45	36.46	(7:24)	58.68	(4:36)	554
	Kayaking	1	2:14:00	7.27	(18:26)	11.7	(11:27)
	Bushwalking	1	1:28:00	3.73	(23:36)	6.0	(14:40)	161
	Strength	1	20:00
	Total	8	8:31:45	47.46		76.38		715
averages - sleep:8.5 weight:83kg

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Monday Jan 16, 2017 #

7 PM

Run tempo (Road) 40:46 [4] 10.23 km (3:59 / km)
ahr:166 max:180 (injured) shoes: New Balance Vazee Pace

1k wu, 8k tempo @ 3:55/km , 1k cd

I felt an urge to trash myself so I did so. The ankle was a bit unhappy at the beginning but I kept on pushing it and the niggles eventually faded away and it doesn't hurt now so that's good.

An important run for my confidence (even though it did hurt and had to do an involuntary toilet stop in Darling Harbour at the end).

Sunday Jan 15, 2017 #

Event: Sydney Sprint Series 2017 Race #2 - Birchgrove

12 PM

Run intervals (Road/Trail) 48:35 [4] 11.13 km (4:22 / km) +144m 4:06 / km
ahr:161 max:181 slept:8.5 weight:83kg (injured) shoes: Under Armour Bandit 2

Run in CP with 3x1km efforts (3:52, 36, 40). Hot and humid. Seems like the ankle is not the limiting factor anymore. But my fitness is. Hard work but glad I push through it. Might even try and conservatively run the SSS on Wednesday

Saturday Jan 14, 2017 #

9 AM

Bushwalking 1:28:00 [1] 6.0 km (14:40 / km) +161m 12:56 / km
shoes: Inov8 Race Ultra 290

Bushwalk with friends from Engadine to Audley Weir with a dip into Kangaroo Creek pools midway

1 PM

Kayaking 2:14:00 [2] 11.7 km (11:27 / km)

Kayaking from Audley Weir to Bundeena. Great fun. Maintaining reasonable pace - solid upper body workout #SundayHurts

Friday Jan 13, 2017 #

5 PM

Run long (Road) 1:20:22 [3] 16.02 km (5:01 / km) +296m 4:36 / km
ahr:161 max:181 (injured) shoes: Under Armour Bandit 2

Longish run with Bart from mine, around the CBD then to Redleaf pool for a quick dip (awesome in the heat!) and then back home.

Positives: ankle survived 80 mins of hard surface and did not hurt afterwards
Negatives: average 161 bpm, which was like 30 more than Bart's #what

Positive outlooks though, getting there. Just need to mentally switch from "racing" Cradle to "finishing" Cradle :)

Thursday Jan 12, 2017 #

12 PM

Run (Road/Grass) 37:35 [3] 8.0 km (4:42 / km) +31m 4:37 / km
ahr:157 max:172 (injured) shoes: New Balance Vazee Pace

lunch run with attempted 1k in some kind of tempo - 4:08. Felt rubbish, but getting better. Ankle relatively ok.

Wednesday Jan 11, 2017 #

Event: Sydney Summer Series #15 - Pennant Hills

6 PM

Run (Grass) 38:15 [3] 8.0 km (4:47 / km) +67m 4:35 / km
ahr:158 (injured) shoes: Under Armour Bandit 2

Cross training in Prince Alfred Park:

2km run on grass
20 push ups, 20 crunches, 20 side crunches, 15 triceps push ups, 1 min elevated plank
2km run on grass
Same strength
2km run on grass
Same strength
2km run on grass

Proper tired after this.

Strength 20:00 [3]

Tuesday Jan 10, 2017 #

1 PM

Run (Grass) 24:12 [3] 5.3 km (4:34 / km) +16m 4:30 / km
ahr:159 (injured) shoes: New Balance Vazee Pace

35 degrees, eeeh
forgot my bandage and despite running easy on grass, the ankle was not happy. I guess the plan for now is to keep the milage per run very low but run every day (this paid off well before). Hopefully the rest of my body will start to cooperate in the meantime (159 bpm at 4:30/km ffs)

24 days till the CMR :D

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