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Training Log Archive: bartholemeu

In the 7 days ending Dec 31, 2015:

activity # timemileskm+mload
  Cycling6 5:03:26 78.91(15.6/h) 126.99(25.1/h) 149698.2
  TrailRunning2 2:13:52 12.01(11:09) 19.33(6:56) 57376.9
  Orienteering1 45:50 5.8(7:54) 9.34(4:54) 23642.3
  Swimming1 45:14 0.97(46:47) 1.56(29:04)27.1
  Running1 7:08 0.83(8:37) 1.33(5:21) 172.0
  Total10 8:55:30 98.52(5:26) 158.55(3:23) 2322246.6
  [1-5]10 8:52:29

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Thursday Dec 31, 2015 #

5 PM

TrailRunning hills 55:47 intensity: (6 @0) + (5 @1) + (6:54 @2) + (13:45 @3) + (24:45 @4) + (10:12 @5) 7.53 km (7:25 / km) +255m 6:20 / km
ahr:144 max:179 shoes: GT2000 Yellow

Yakaaba hill race with Jules, Prong, Dave and Steve. Felt good but leg strength didn't quite hold out to the top. surprised i didn't top out my max hr.

Wednesday Dec 30, 2015 #

4 PM

Running warm up/down 7:08 intensity: (8 @1) + (1:01 @2) + (5:58 @3) + (1 @4) 1.33 km (5:21 / km) +17m 5:02 / km
ahr:128 max:141 shoes: GT2000 Yellow

Orienteering race (SSS) 45:50 intensity: (1 @1) + (11 @2) + (9 @3) + (2:54 @4) + (42:35 @5) 9.34 km (4:54 / km) +236m 4:21 / km
ahr:170 max:181 shoes: GT2000 Yellow

Dee Why SSS. Very nice route around Dee Why. Think i picked the route correctly, except maybe i didn't take into account the contours enough.

A fair few honest mistakes - taking wrong minor trails instead of trusting my map, some terrible micro route choices, and not having a very good idea of how far i'd travelled on trails meant a lot of slow going wondering if i'd missed the control.
Main mistake was punching the wrong control as my last control before the finish - (i think the one i punched was from the kids course). It was about 50 m away from the correct control, and if i'd interpreted the map correctly should have been obvious.
If not for that, would have been 600 - 1min and won OM, but ended up as 590 - 1min.
Felt great to be so close to getting them all in the time limit finally, but not sure where the cardio is at... it all felt a bit too hard today.

Tuesday Dec 29, 2015 #

8 AM

Cycling (Commute) 22:53 [1] 7.65 km (20.1 kph) +54m

Still off the feet due to blisters. couple more days i reckon
5 PM

Cycling 1:32:22 [3] 36.84 km (23.9 kph) +617m
shoes: Specialized TriCross

Home via Centennial park. Laps at varying intensity and some climbs.

Monday Dec 28, 2015 #

9 AM

Cycling tempo 1:08:32 intensity: (18 @0) + (20 @1) + (9:18 @2) + (20:10 @3) + (37:43 @4) + (43 @5) 31.12 km (27.2 kph) +242m
ahr:139 max:165 shoes: Cannondale S6 Black

around CP then to maroubra
1 PM

Cycling 40:43 intensity: (5 @0) + (27 @1) + (2:26 @2) + (8:25 @3) + (24:02 @4) + (5:18 @5) 16.7 km (24.6 kph) +213m
ahr:145 max:172 shoes: Cannondale S6 Black

back from maroubra with some hills

Sunday Dec 27, 2015 #

9 AM

Cycling (Turbo) 48:18 intensity: (1:01 @0) + (11:49 @1) + (33:49 @2) + (1:39 @3) 21.0 km (26.1 kph) +243m
ahr:107 max:128 shoes: Willier Izoard

Watching minority report
10 AM

Cycling (Turbo) 30:38 intensity: (1:31 @0) + (2:35 @1) + (21:55 @2) + (4:37 @3) 13.68 km (26.8 kph) +127m
ahr:112 max:138 shoes: Willier Izoard

Zwift again. watching the boring day test.

Saturday Dec 26, 2015 #

6 AM

TrailRunning 1:18:05 [4] 11.8 km (6:37 / km) +318m 5:50 / km
(injured) shoes: Inov8 RaceUltra

Boxing Day manly dam loop, ended prematurely by heel blisters on both feet... Partly from new shoes, but partly from wet ankle socks and elasticey laces. Technique feels good enough for cradle. Need to switch to long demanding runs and strength training.

Friday Dec 25, 2015 #

7 AM

Swimming (Open water) 45:14 [4] 1.56 km (29:04 / km)

Xmas morning bold and beautiful swim with Anne.
Very choppy conditions so was very hard work, esp getting in through a strong rip, but such a nice way to start the day.

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