Training Log Archive: ondrejpavluIn the 7 days ending Jan 26, 2017:
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Wednesday Jan 25, 2017 #
5 PM
Run warm up/down (Road) 36:30 [2] 7.3 km (5:00 / km) +120m 4:37 / km
ahr:144 shoes: New Balance Vazee Pace
From bus to Rozelle and then back home via Anzac bridge
6 PM
Orienteering race (Road/Grass) 42:19 [4] 9.5 km (4:27 / km) +183m 4:04 / km
ahr:173 shoes: New Balance Vazee Pace
SSS #17 - Lilyfield (orienteering)
For once I was happy with my run and comfortably got the lot. I've done a few little hesitations but nothing major. Route choice probably not the best, but not too bad either - clearing all the park controls (from east to west) first and then hitting the streets with an out and back to 23 on the way from 12 to 2.
Just like the last week, didn't hit the top gear - Cradle is 10 days away so conscious of that did not go too hard (not that I'd be able to run much faster anyway), also was very careful with my still recovering ankle in the park bit.
1st Richard in 41:05, Brooner 41:24, Glenn 42:10, me in 42:16. Steve had his day off today :)
For once I was happy with my run and comfortably got the lot. I've done a few little hesitations but nothing major. Route choice probably not the best, but not too bad either - clearing all the park controls (from east to west) first and then hitting the streets with an out and back to 23 on the way from 12 to 2.
Just like the last week, didn't hit the top gear - Cradle is 10 days away so conscious of that did not go too hard (not that I'd be able to run much faster anyway), also was very careful with my still recovering ankle in the park bit.
1st Richard in 41:05, Brooner 41:24, Glenn 42:10, me in 42:16. Steve had his day off today :)
Tuesday Jan 24, 2017 #
Note
(rest day)
Monday Jan 23, 2017 #
7 PM
Run (Road) 45:53 [3] 10.43 km (4:24 / km) +71m 4:15 / km
ahr:153 shoes: New Balance Vazee Pace
Around the CBD. Aimed at HR 150-155 so started close to 4min/km and gradually slowed down to 4:40s. Small ankle niggles first two km, then all good.
Sunday Jan 22, 2017 #
Note
(rest day)
Saturday Jan 21, 2017 #
12 PM
Run long (Road/Grass) 2:25:38 [3] 30.55 km (4:46 / km) +280m 4:33 / km
ahr:148 slept:9.0 weight:82.7kg shoes: Under Armour Bandit 2
Dead boring solo long run in CP, but it served its purpose well. Felt good throughout the whole run, ankle gave little to no grief, legs strong, HR reasonable, energy levels good, despite having only about 0.5l of water. Now that I feel confident again, I can start taking it easy and resting before the Cradle. Less than two weeks to go!
5 PM
Swimming 17:00 [3] 0.5 km (34:00 / km)
Shaking off legs
Friday Jan 20, 2017 #
Note
Think the two week bootcamp worked really well for my body. Going from stiff, hurting ankle and lazy body back to a reasonable shape. HR is dropping with each run and I feel much more comfortable running fast/long. Will do a final test this weekend, 25-30km at around 5min/km looping around CP and then will start tapering for Cradle.
So I guess my only concern is how will the ankle deal with the technical, uneaven terrain of the Overland track, especially all the roots towards the end. Will have to literally wrap it in layers of tape...
So I guess my only concern is how will the ankle deal with the technical, uneaven terrain of the Overland track, especially all the roots towards the end. Will have to literally wrap it in layers of tape...
12 PM
Run intervals (Road) 53:48 [4] 12.56 km (4:17 / km) +50m 4:12 / km
ahr:164 slept:8.0 weight:83kg shoes: New Balance Vazee Pace
Mona's fartlek with Mounty.
(2x90sec, 4x60sec, 4x30sec, 4x15sec with a slower tempo recovery of the same time between each repetition) - covered approx. 5.5km during the 20min fartlek.
Strong rain and low 20s. Absolutely loved it.
(2x90sec, 4x60sec, 4x30sec, 4x15sec with a slower tempo recovery of the same time between each repetition) - covered approx. 5.5km during the 20min fartlek.
Strong rain and low 20s. Absolutely loved it.