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Training Log Archive: bartholemeu

In the 7 days ending Feb 22, 2015:

activity # timemileskm+mload
  Cycling4 5:08:15 64.06(12.5/h) 103.1(20.1/h) 146442.9
  TrailRunning1 2:18:26 13.17(10:31) 21.2(6:32) 61529.5
  Running7 2:12:27 14.37(9:13) 23.13(5:44) 35618.3
  Orienteering4 1:44:52 12.4(8:27) 19.96(5:15) 40059.0
  Swimming2 1:26:17 2.11(40:50) 3.4(25:23)48.0
  Strength & Conditioning 1 20:006.0
  Total14 13:10:17 106.12 170.79 2835203.6
  [1-5]14 12:40:25

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MoTuWeThFrSaSu

Sunday Feb 22, 2015 #

Note
(injured)

Sprint training today and seem to have done something to my left leg. Main sharp pain is outer calf/Achilles, but also pinpoint tightness/bruising high on inner calf, mild pain in knee, itb and hamstring. At the moment, my theory is it's from loading yesterday on calfraises and heel drops, after Fridays long run, which was also quite testing on lower leg. could also be old shoes.

Pulled out of sprints after 3rd leg, which was the right thing to do. Should be ok, will keep off it until Friday longrun.
8 AM

Running 25:29 intensity: (11 @0) + (20:42 @1) + (4:36 @2) 4.82 km (5:17 / km) +27m 5:08 / km
ahr:132 max:144 shoes: Gt2000 Black

Orienteering (Sprint Pyrmont) 19:31 intensity: (1 @0) + (17 @1) + (10 @2) + (1:05 @3) + (8:48 @4) + (9:10 @5) 3.74 km (5:13 / km) +85m 4:41 / km
ahr:163 max:180 shoes: Gt2000 Black

11 AM

Running warm up/down 4:23 intensity: (12 @0) + (4:11 @1) 0.65 km (6:46 / km) +5m 6:31 / km
ahr:117 max:123 shoes: Gt2000 Black

Orienteering (Sprint Ballast Point) 6:10 intensity: (34 @1) + (20 @2) + (43 @3) + (4:13 @4) + (20 @5) 1.24 km (4:57 / km) +9m 4:47 / km
ahr:154 max:169 shoes: Gt2000 Black

Orienteering (Sprint Ballast Point) 7:24 intensity: (16 @1) + (1:04 @2) + (2:09 @3) + (3:55 @4) 1.14 km (6:29 / km) +25m 5:50 / km
ahr:153 max:164 shoes: Gt2000 Black

Running warm up/down 7:36 intensity: (5 @0) + (6:27 @1) + (1:04 @2) 1.21 km (6:18 / km) +36m 5:29 / km
ahr:131 max:141 shoes: Gt2000 Black

12 PM

Running warm up/down 4:26 intensity: (4:08 @1) + (18 @2) 0.7 km (6:21 / km) +26m 5:21 / km
ahr:132 max:140 shoes: Gt2000 Black

Orienteering (Sprint Gladesville) 22:23 intensity: (14 @1) + (1:15 @2) + (4:56 @3) + (14:48 @4) + (1:10 @5) 3.63 km (6:10 / km) +97m 5:26 / km
ahr:158 max:167 shoes: Gt2000 Black

Running warm up/down 3:35 intensity: (3:24 @1) + (11 @2) 0.6 km (5:58 / km)
ahr:129 max:139 shoes: Gt2000 Black

Saturday Feb 21, 2015 #

5 PM

Strength & Conditioning 20:00 [3]

Core and legs

Friday Feb 20, 2015 #

5 PM

TrailRunning long 2:18:26 intensity: (17 @0) + (50:00 @1) + (48:58 @2) + (30:00 @3) + (8:39 @4) + (32 @5) 21.2 km (6:32 / km) +615m 5:42 / km
ahr:141 max:166 shoes: Gt2000 Black

Friday evening run from Macquarie Uni to Lane Cove via Great North Walk.
With Andy this time, which meant a lot less checking the map, and a bit more consistent pace, compared to doing it on my own from Chatswood a couple of weeks ago.
Great times, but was losing light at the end.

Thursday Feb 19, 2015 #

7 AM

Cycling 49:40 intensity: (5:32 @0) + (38:10 @1) + (5:06 @2) + (52 @3) 14.93 km (18.0 kph) +189m
ahr:120 max:155 shoes: Willier Izoard

5 PM

Cycling 1:52:08 intensity: (8:48 @0) + (1:13:55 @1) + (23:51 @2) + (3:06 @3) + (2:10 @4) + (18 @5) 43.06 km (23.0 kph) +560m
ahr:127 max:167 shoes: Willier Izoard

7 PM

Swimming (Open Water Technique) 12:44 [3] 0.4 km (31:50 / km)

Mahons ocean pool, rough water. Open water techniques.

Wednesday Feb 18, 2015 #

Event: Sydney Summer Series #21 - Glebe
 
5 PM

Running warm up/down 25:46 intensity: (1:41 @0) + (24:05 @1) 4.32 km (5:58 / km) +72m 5:30 / km
ahr:121 max:138 shoes: Gt2000 Black

To Glebe

Orienteering race (Glebe SSS) 49:24 intensity: (5 @0) + (15 @1) + (3:16 @2) + (12:10 @3) + (28:10 @4) + (5:28 @5) 10.2 km (4:51 / km) +184m 4:27 / km
ahr:157 max:172 shoes: Gt2000 Black

Really bad route choices. I think Shingo and I are probably the only 2 who went to control 12... Several other bad choices as well (skipping 28 etc) let me down.
legs felt pretty good, and no big nav mistakes, just route choice.
7 PM

Running warm up/down 19:26 intensity: (10:43 @1) + (8:43 @2) 3.6 km (5:24 / km) +52m 5:02 / km
ahr:137 max:146 shoes: Gt2000 Black

Running warm up/down 6:51 intensity: (4:29 @1) + (2:07 @2) + (15 @3) 1.07 km (6:24 / km) +44m 5:19 / km
ahr:135 max:148 shoes: Gt2000 Black

Tuesday Feb 17, 2015 #

5 PM

Swimming long (Boy Charlton 50m) 1:13:33 [4] 3.0 km (24:31 / km)

Felt pretty heavy jogging to the pool and took a long time to find a rythym in the lane. Started with a lot of 100s then built up as I felt better, had not intended on going so long, but felt good once I got going. Decided for the last 600 to just relax the technique and zone out which was nice (although probably a little unproductive)
https://connect.garmin.com/activity/699539596

Running 14:12 [2] 2.33 km (6:05 / km) +32m 5:42 / km
shoes: Gt2000 Black

Jog to the pool. Very heavy legs from cycling yesterday

Monday Feb 16, 2015 #

7 AM

Cycling (Commute) 1:06:14 [2] 17.16 km (15.5 kph) +326m
shoes: Willier Izoard

Hungover cycle to work from seaforth. who the hell has a bucks party on a sunday?
5 PM

Cycling (Commute) 1:20:13 intensity: (13:00 @0) + (43:44 @1) + (19:15 @2) + (3:27 @3) + (24 @4) + (23 @5) 27.95 km (20.9 kph) +389m
ahr:122 max:191 shoes: Willier Izoard

To maroubra from work via centennial park. some aerobar work, need some hamstring flexibility
7 PM

Running 20:43 [2] 3.83 km (5:25 / km) +62m 5:01 / km
shoes: Salomon SpeedCross

Grocery shopping

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