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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending May 17, 2015:

activity # timemileskm+mload
  Cycling3 10:53:25 177.74(16.3/h) 286.04(26.3/h) 3404234.7
  Swimming4 2:47:50 5.16(32:30) 8.31(20:12)71.4
  Running2 1:06:40 7.34(9:05) 11.81(5:39) 80730.7
  Total9 14:47:55 190.24(4:40) 306.17(2:54) 4211336.8
  [1-5]9 14:39:56

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MoTuWeThFrSaSu

Sunday May 17, 2015 #

6 AM

Cycling long 6:02:46 intensity: (2:39 @0) + (16:29 @1) + (1:11:54 @2) + (3:53:15 @3) + (38:29 @4) 155.24 km (25.7 kph) +2021m
ahr:129 max:150 shoes: Cannondale Super6 Green

Solo long ride south to the beautiful woronora dam, a short shitty stint on the old princess highway, then back through the national park.
nice route, although i still can't seem to find a way to enjoy getting through cronulla. doesn't help that there seems to be a magnetic field preventing garmin from working while you're there.

Nice pace in some sections.

Pretty smashed when i got home, but did nutrition a lot better, just didn't get enough water.

Saturday May 16, 2015 #

Event: The North Face 100
 
6 AM

Cycling long 3:34:39 intensity: (1:09 @1) + (27:18 @2) + (1:04:43 @3) + (1:36:29 @4) + (25:00 @5) 96.25 km (26.9 kph) +770m
ahr:142 max:172 shoes: Cannondale Super6 Green

East ride with Viv.
He needed to be done by 930, so we stayed on anzac parade and CP to get max miles in.
Ended in laps of CP, 1 lap drafting, 1 lap pulling. Felt really good on the aeros and pulling 35kmish average for each lap. Pretty sketchy traffic in the park though.

Good workout, and great way to get 100km in before brekkie. Not sure how the legs will pull up for tomorrow.
1 PM

Swimming 20:57 [3] 0.76 km (27:32 / km)

open water swim at clovelly.
clear water, tricky but manageable conditions.
was great until 2 laps in got stung by a jellyfish.
fucking australia.

Friday May 15, 2015 #

5 PM

Swimming long 1:20:06 [4] 4.3 km (18:38 / km)

Didn't quite get out of work early enough to do the distance i wanted, but still a good session.
4.4km nonstop at good speed (1:50s).
Finally seem to be able to pace in the water. Concentrating on steady kick and dryback (not concentrating on arms) seems to help relax.

Thursday May 14, 2015 #

5 PM

Cycling (Turbo) 1:16:00 intensity: (4:02 @0) + (9:47 @1) + (19:09 @2) + (39:14 @3) + (3:24 @4) + (24 @5) 34.55 km (27.3 kph) +613m
ahr:122 max:163

Zwift
7 PM

Running 28:56 intensity: (1:01 @0) + (1:11 @1) + (25:24 @2) + (1:20 @3) 3.5 km (8:16 / km) +634m 4:20 / km
ahr:111 max:128 shoes: GT2000 Yellow

Wednesday May 13, 2015 #

11 AM

Running warm up/down 6:57 intensity: (13 @0) + (12 @1) + (3:20 @2) + (2:19 @3) + (53 @4) 1.17 km (5:58 / km) +32m 5:14 / km
ahr:123 max:144 shoes: Gt2000 Black

Running race (Corporate Cup) 22:43 intensity: (4 @0) + (12 @1) + (42 @2) + (46 @3) + (3:42 @4) + (17:17 @5) 5.71 km (3:59 / km) +91m 3:41 / km
ahr:162 max:178 shoes: Gt2000 Black

1st round of corporate cup. Was running with a map, so was a bit of an orienteering exercise, which i failed in that i took a wrong turn near the end and took a shortcut (woops).
This was the first real leg test for a while. felt pretty average in warmup, but better as the run went on. strapping worked. Need to work on some lower leg strength.
Sidenote... wtf is going on with my HRM?

Running warm up/down 8:04 intensity: (9 @2) + (2:07 @3) + (5:48 @4) 1.44 km (5:36 / km) +50m 4:47 / km
ahr:143 max:155 shoes: Gt2000 Black

6 PM

Swimming tempo 37:24 [3] 2.0 km (18:42 / km)

4x500m at css pace.
concentrating on 'keeping my back dry', breathing and rhythm.

Tuesday May 12, 2015 #

6 AM

Swimming 29:23 [2] 1.25 km (23:30 / km)

Birthday morning swim with Anne :)

Monday May 11, 2015 #

Note
(rest day)

well deserved rest day

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