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Training Log Archive: ondrejpavlu

In the 7 days ending Jun 13, 2016:

activity # timemileskm+m
  Run5 2:58:42 21.62(8:16) 34.8(5:08) 427
  Orienteering3 2:14:37 15.35(8:46) 24.7(5:27) 37063 /63c100%
  Total8 5:13:19 36.97(8:28) 59.5(5:16) 79763 /63c100%

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Monday Jun 13, 2016 #


QBIII - Given the amount of bush races I ran in the last year (0) and pretty poor fitness only two weeks back into training, I did not expect any miracles. So despite some stupid mistakes I'm really happy with my runs and results. Also realised how much I missed proper orienteering. I have to stop being lazy and travel more often to state/national leagues...
8 AM

Run warm up/down (Road/Trail) 12:00 [2] 2.0 km (6:00 / km) +30m 5:35 / km
shoes: Asics Gel-Kayano 22

9 AM

Orienteering race (Road/Trail) 16:34 [5] *** 3.6 km (4:36 / km) +80m 4:09 / km
ahr:178 max:185 spiked:18/18c shoes: Asics Gel-Kayano 22

QBIII - Sprint - Coffs Campus

Map looked pretty straightforward but the course was quite tricky, struggled to read the map in the central bit. Again started fast, leading until 3 and then total blow up to 4. Still don't get the how/why of this mistake but 1:20 in a sprint is just way too much. Then another stupid mistake (read the bloody descriptions man, or at least map) to 9 - another 30'' gone. Quite demotivating but from then on managed to run nearly clean race (1x10' hesitation), time wise on par with Andrew Barnett and Shep, 2 minutes faster then Andy.

Sunday Jun 12, 2016 #

10 AM

Run warm up/down (Trail) 17:30 [2] 3.0 km (5:50 / km) +25m 5:36 / km
shoes: Inov8 Rocklite 280 (yellow)

11 AM

Orienteering race (Trail) 1:20:13 [5] **** 15.5 km (5:11 / km) +225m 4:50 / km
ahr:176 max:184 spiked:19/19c shoes: Inov8 Rocklite 280 (yellow)

QBIII - Long - Bom Bom State Forest

Very runnable forest, sometimes low visibility and quite a lot of erosion details. The course itself was pretty dull, almost no route choices (straight was always right) but don't think course setter could have done much better in this terrain.

Started really good, still leading at 3, then dumb double mistake to 4 (2.5'), then another 30'' to 5, then got back into rhythm. Running quite conservatively, loosing some seconds on every split but no major mistakes. Lost two minutes on the long leg (14) by being too careful. And then final dumb mistake (probably saw myself in the finish already) to 18 (1') where I also almost mispunched.

Finished 5th, 8 mins behind Shep.

Saturday Jun 11, 2016 #

2 PM

Run warm up/down (Trail) 10:28 [2] 1.7 km (6:09 / km) +51m 5:21 / km
shoes: Inov8 Rocklite 280 (yellow)

Scenic warm up with Broondog, very heavy legs
3 PM

Orienteering race (Trail/sand) 37:50 [5] ***** 5.6 km (6:45 / km) +65m 6:23 / km
ahr:174 max:180 spiked:26/26c shoes: Inov8 Rocklite 280 (yellow)

QBIII - Middle

One of the best o-races I have ever run. Overgrown sand dunes just South of Coffs Harbour - very technical (many depressions, mounds, pits, fine terrain details...) and also hard to run in (sand, thick bits, high grass, fallen branches everywhere).

Started hard and without mistakes and caught up Brooner by two mins already at 4. He then started smashing it and took me a LOT of efforts to keep up with him. Around 8 finally got physically together and started bashing it head to head. Some pretty good splits and at 15 was only about 1 min behind Shep. Then started making stupid mistakes (looking for 16 in a thick bush when it was clearly in an open area), had to also tie my shoelaces twice (extremely frustrating), another big mistake to 21 where I also lost Brooner who then screwed up 22.

Finished 2nd, 6 minutes behind Shep.

Wednesday Jun 8, 2016 #

6 PM

Run long (Road) 1:34:44 [3] 20.0 km (4:44 / km) +281m 4:26 / km
ahr:161 max:174 shoes: Asics Gel-Kayano 22

Long commute from Mq Park. Felt a lot better this week and ran the same route about 5 minutes faster. Knee all good (yes!), hammies getting a bit tight towards the end but still can observe significant improvements just a week after I started running again...

Not sure whats happening with Garmins but it's totally frozen and about 20 last activities just disappeared from history. Strava segments for this run lost nooo #firstworldproblems update: it is now synced. weird

Tuesday Jun 7, 2016 #

12 PM

Run (Road) 44:00 [2] 8.1 km (5:26 / km) +40m 5:18 / km
ahr:148 max:166 shoes: Asics Gel-Kayano 22

Lunch run along Shrimptons creek to shake off legs from yesterday. First loop very easy with my colleague, second a bit faster, bumping into Chris and Shingo so joining them for about 1.5km.

(Garmins took about 800m to fetch a signal)

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