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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Apr 27, 2014:

activity # timemileskm+mload
  TrailRunning4 8:35:33 43.82(11:46) 70.52(7:19) 119982.1
  Running4 2:47:12 20.88(8:00) 33.6(4:59) 12240.8
  Walking1 2:45:01 4.79(34:27) 7.71(21:24) 42116.5
  Cycling2 46:08 3.05 4.91 436.2
  Orienteering2 38:30 4.32(8:55) 6.94(5:33) 1425.8
  Total11 15:32:24 76.86 123.69 1799171.3
  [1-5]11 13:46:59
averages - sleep:10 rhr:48

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Sunday Apr 27, 2014 #

11 AM

TrailRunning (UltraStyle) 1:52:35 intensity: (55:01 @0) + (56:16 @1) + (1:18 @2) 15.46 km (7:17 / km) +174m 6:54 / km
ahr:121 max:139 shoes: Gt2000 Black

very slow Wimbledon Common trails with Anne.
Very low heartrate

Saturday Apr 26, 2014 #

Event: SE Sprint / Middle Distance Championships
 
9 AM

Running 19:38 intensity: (10 @0) + (4:14 @1) + (15:14 @2) 3.65 km (5:22 / km)
ahr:137 max:147 shoes: Gt2000 Black

Jog from station

Orienteering race 22:37 intensity: (36 @0) + (14 @1) + (32 @2) + (7:51 @3) + (10:33 @4) + (2:51 @5) 3.7 km (6:07 / km) +12m 6:01 / km
ahr:161 max:173 shoes: Gt2000 Black

Sprint - Heat 1
Was pretty happy, didn't make too many big mistakes, a lot of little ones though
Lost some time in the woods due to not having a compass

Also realised afterwards that i didn't really open up on the running, and ran quite relaxed even though it was a "sprint" race

Not last
1 PM

Orienteering race 15:53 intensity: (39 @3) + (1:14 @4) + (14:00 @5) 3.25 km (4:54 / km) +2m 4:53 / km
ahr:174 max:184 shoes: Gt2000 Black

Sprint - Heat 2
Decided to try and run a bit faster on this one, and went pretty much perfect until i mistagged 13 for a control on the other side of the wall. Is checking the control code something for kids? or do good orienteers still do this?
I then stuffed up pretty bad on 17 and lost a couple of minutes i reckon, ended up in a dead-end and realised i had no idea where i was. i think i put this down to racing too fast and my brain not working
Any feedback?

Overall time was 17 minutes (i forgot to start my garmin), so minus the error at 17 and the mistag, think i actually might have been competitive-ish.

TrailRunning long (UltraStyle) 4:11:11 intensity: (13:50 @0) + (34:18 @1) + (2:42:21 @2) + (40:42 @3) 37.89 km (6:38 / km) +240m 6:26 / km
ahr:140 max:157 shoes: Gt2000 Black

Ran home from Orienteering... no biggy.

OS maps very out of date up there... got to a "bridge" and ended up having to take off my shoes and socks and wade through a river.
Nice.

Friday Apr 25, 2014 #

12 PM

Running 1:14:39 [3] 14.98 km (4:59 / km) +60m 4:53 / km
shoes: GT2000 Orange

Lunch run with Jules.
Felt very very relaxed and easy, especially considering i was up through the night with calf cramps. right foot is giving a bit of grief also.

Accidentally got the canals mixed up and almost ended up in olympic park, so it was long for a lunch run, but in a good way!

Thursday Apr 24, 2014 #

7 AM

Running tempo 37:50 intensity: (1:16 @0) + (59 @1) + (9:00 @2) + (26:35 @3) 8.08 km (4:41 / km) +45m 4:33 / km
ahr:150 max:159 shoes: GT2000 Orange

calorie deficit morning tempo - no breakfast
Decided to try doing spin after dinner yesterday and run before breakfast this morning.. Wow... so difficult. Horrible run
Only managed 5km tempo then 3km limp into work.
1 PM

Running (Tech) 35:05 intensity: (4:03 @0) + (16:26 @1) + (10:28 @2) + (3:53 @3) + (15 @4) 6.89 km (5:05 / km) +17m 5:02 / km
ahr:134 max:163 shoes: New Balance Minimus

tech run with 8*80 strides
felt great doing them in minimals on grass. flexibility seems to be getting there.

Wednesday Apr 23, 2014 #

Note
rhr:48 slept:10.0 (sick)

Migraine
8 PM

Cycling (Spinning) 32:10 intensity: (7:39 @0) + (5:18 @1) + (15:17 @2) + (3:56 @3)
ahr:130 max:152 shoes: Willier Izoard

Turbo
10min warmup 20min tempo

Tuesday Apr 22, 2014 #

Note
(rest day)

Really nice fatigue in my quads. Great weekend.

Monday Apr 21, 2014 #

6 AM

TrailRunning hills 1:04:59 intensity: (8:04 @0) + (13:28 @1) + (21:35 @2) + (9:06 @3) + (11:50 @4) + (56 @5) 7.11 km (9:08 / km) +444m 6:58 / km
ahr:142 max:171 shoes: Salomon SpeedCross

hard solo up Wansfell. Very steep and mostly steps, but got up! descent was nuts
8 AM

TrailRunning hills 1:26:48 intensity: (14:46 @0) + (29:52 @1) + (39:18 @2) + (2:52 @3) 10.06 km (8:38 / km) +341m 7:23 / km
ahr:132 max:152 shoes: Salomon SpeedCross

Up Loughrigg fell with anne for her first fell run.
she did really well! took a slightly less steep route than i did a couple of days ago
11 AM

Walking 2:45:01 [1] 7.71 km (21:24 / km) +421m 16:49 / km
shoes: Salomon SpeedCross

Took the rest of the group up Wansfell
7 PM

Cycling (commute) 13:58 [1] 4.91 km (21.1 kph) +43m
shoes: Willier Izoard

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