Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Aug 2, 2015:

activity	#	time	miles		km		+m	load
Cycling	2	3:09:03	45.08	(14.3/h)	72.55	(23.0/h)	1485	89.9
TrailRunning	2	2:51:00	9.42	(18:10)	15.15	(11:17)	563	40.0
Walking	1	1:59:46	4.28	(28:01)	6.88	(17:24)	59
Orienteering	2	1:43:41	12.41	(8:21)	19.98	(5:11)	418	70.2
CrossTraining	1	45:00						4.5
Running	2	24:13	2.85	(8:30)	4.59	(5:17)	47	8.1
Total	10	10:52:43	74.03		119.14		2572	212.6
[1-5]	9	8:34:16

5:28

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Sunday Aug 2, 2015 #

6 AM

Cycling hills 2:08:37 44.09 km (20.6 kph) +1202m
ahr:138 max:188 shoes: Willier Izoard

Cycling in Berry. Up cambewarra mountain, then up to the lookout, then woodhill mountain before brekkie.

11 AM

TrailRunning 1:20:32 4.84 km (16:39 / km) +318m 12:32 / km
ahr:110 max:156 shoes: GT2000 Yellow

Trailrun up Drawing room rocks with Anne. ended up as a bushwalk when the trail got a bit too sketchy for anne.

3 PM

Walking hills 1:59:46 [0] 6.88 km (17:24 / km) +59m 16:42 / km

Bush/beach walk near Jervis Bay to Bosangs tunnel. Absolutely amazing.

Saturday Aug 1, 2015 #

1 PM

TrailRunning 1:30:28 10.31 km (8:46 / km) +245m 7:50 / km
ahr:119 max:216 shoes: GT2000 Yellow

Fitzroy Falls, checking out waterfalls, then firetrail jogging with 2 hill reps.

4 PM

CrossTraining (Tennis) 45:00 [1]

Thursday Jul 30, 2015 #

12 PM

Orienteering 55:17 ** 12.0 km (4:36 / km) +124m 4:23 / km
ahr:149 max:233 shoes: Gt2000 Black

Lunchtime Pyrmont sprint training with Ondrej and Andy. Loads of fun.

Only technique issues was reading the fine detail of the map, which i still seem to need to stop to be able to get vision, and flicking in my brain from forest maps for sprint colours to be intuitive.

Leg feeling ok.

GPS accidentally stopped for 2nd sprint leg

5 PM

Cycling (Turbo) 1:00:26 28.46 km (28.3 kph) +283m
ahr:139 max:194 shoes: Willier Izoard

on zwift watching Source Code. not bad, but a bit hollywoody.

Wednesday Jul 29, 2015 #

Event: Moonlight Madness #4 - Neutral Bay

5 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Gt2000 Black

Warmup milsons to neutral bay

6 PM

Orienteering race (Night urban) 48:24 ** 7.97 km (6:04 / km) +294m 5:07 / km
ahr:157 max:173 shoes: Gt2000 Black

Moonlight madness neutral bay.
Format was basically a summer series, except with writing down answers like London street-o's... Which is a bit annoying but meh.

Rushed my planning so I could use what's left of the light, as I only had a half dead bike light strapped to my thumb.
Went well for the first quarter, until I under-ran 20, and took about 5 mins to realise (the control desc was "on building", so could have been anywhere)
From there was fine until 24, where I couldn't find one path, and the second was later confirmed not to exist.
Through to 21 I should have skipped. It was a bushtrail and I didn't have the light for it.

These 3 errors meant I was at the time limit with 5 quick controls just out of reach.

Main takeaway is that I need to attack the easy/quick/bunched controls as early in the run as possible. I I'd done my exact route in reverse I would have had a lot more pts when I ran out of time and headed home.
440pts

7 PM

Running warm up/down 14:13 2.59 km (5:30 / km) +47m 5:02 / km
ahr:144 max:157 shoes: Gt2000 Black

Cooldown to milestone point

Tuesday Jul 28, 2015 #

Note
(rest day)

again, very heavy, and left leg (near stress fracture) feeling a bit tender

Monday Jul 27, 2015 #

Note
(rest day)

Legs really shattered from the weekend... don't remember the last time my legs were this shattered from running. feels like a post-marathon sort of level of shatteredness.
Feels good!

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