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Training Log Archive: bartholemeu

In the 7 days ending Jan 10, 2016:

activity # timemileskm+mload
  Cycling6 4:21:56 70.6(16.2/h) 113.61(26.0/h) 62766.6
  TrailRunning2 3:13:16 15.3(12:38) 24.62(7:51) 912105.7
  Running3 2:40:44 17.44(9:13) 28.07(5:44) 64788.4
  Strength & Conditioning 1 30:009.0
  Orienteering1 23:46 2.95(8:04) 4.74(5:01) 6621.6
  Swimming1 22:14 0.62(1.7/h) 1.0(2.7/h)4.4
  Total10 11:31:56 106.9 172.05 2252295.8
  [1-5]10 11:17:55

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Sunday Jan 10, 2016 #

9 AM

TrailRunning 21:10 [1] 2.2 km (9:36 / km) +61m 8:26 / km
shoes: GT2000 Yellow

With anne, intending on going coogee bronte coogee... but anne rolled her ankle at clovelly so walked back and went for a swim
4 PM

Cycling tempo 51:49 intensity: (11:32 @2) + (25:02 @3) + (15:15 @4) 21.99 km (25.5 kph) +133m
ahr:134 max:156 shoes: Specialized TriCross

CP tempo laps on the way to sprint series

Running warm up/down 7:08 intensity: (4 @1) + (1:49 @2) + (3:53 @3) + (1:22 @4) 1.19 km (5:59 / km) +3m 5:54 / km
ahr:130 max:151 shoes: GT2000 Yellow

Orienteering 23:46 intensity: (9 @2) + (6 @3) + (2:09 @4) + (21:22 @5) 4.74 km (5:01 / km) +66m 4:41 / km
ahr:165 max:174 shoes: GT2000 Yellow

Nice hectic map, too tricky for me to get any real speed up.
Seemed to make a lot of hesitations, second guessing myself, and correcting errors, which other people seemed to share. Only one REAL error i think exiting 10 on an awkwardly mapped balcony, saw a walker heading that way and went against my instinct and followed. lesson learnt. Comparing to Brooner's time, it cost me a minute, and 4th place.
Lots of 50/50 route choices, probably didn't get every one right, esp on the main underpass, which i avoided, but otherwise happy, esp running on weary legs.

Cycling 32:43 intensity: (17 @0) + (37 @1) + (5:35 @2) + (16:41 @3) + (9:33 @4) 13.06 km (24.0 kph) +78m
ahr:134 max:157 shoes: Specialized TriCross

CP laps on the way home

Saturday Jan 9, 2016 #

9 AM

TrailRunning 2:52:06 intensity: (1 @0) + (8 @1) + (8:06 @2) + (49:15 @3) + (1:01:55 @4) + (52:41 @5) 22.42 km (7:41 / km) +851m 6:27 / km
ahr:148 max:179 shoes: Inov8 RaceUltra

Pymble to Mt Kuringgai via bobbin head.
Had planned on going through to Berowra but wasn't going to work with train times.
Really struggled with nav, really struggled to follow the track and spent 10 minutes bushbashing up and down the hill around the sphinx junction, when i actually needed to do a creek crossing.
Was on one sidebranch singletrack with a narrow squeeze between two boulders and spotted a snake sliding under one of them. needless to say i found a different way around.
Tried to smash an uphill then a downhill segment at bobbin head, which meant the rest of the run was a real struggle.
Exhausted at the end... which is a good thing i guess.

Running 10:11 intensity: (36 @2) + (3:42 @3) + (5:53 @4) 1.89 km (5:23 / km) +13m 5:12 / km
ahr:141 max:156

Friday Jan 8, 2016 #

7 AM

Cycling (Commute) 27:00 [1] 9.0 km (20.0 kph)

5 PM

Cycling (Commute) 14:43 [1] 3.77 km (15.4 kph) +153m

Swimming 22:14 [2] 1.0 km (2.7 kph)

Recovery to get some blood in the legs. 200s&100s with some kicking drills
Felt VERY slow and terrible technique.
Started to get into it by the end.

Cycling (Commute) 7:05 [1] 3.3 km (28.0 kph) +263m

Thursday Jan 7, 2016 #

5 PM

Running hills 2:23:25 intensity: (28 @1) + (19:09 @2) + (24:41 @3) + (1:08:59 @4) + (30:08 @5) 24.99 km (5:44 / km) +630m 5:06 / km
ahr:147 max:176 shoes: GT2000 Yellow

Hillrep session.
art gallery, 5xwooloomaloo steps, bear park, loftus, marathon, trumper steps, parkes drive
then in CP with Brooner
3x each of 3 CP hill reps... definately wouldn't have gotten through these on my own.

Shattered when i got home, but happy to have put a big session in after days and days of rain. Glutes very fatigued from circuits yesterday... gonna be toit tomorrow.

Wednesday Jan 6, 2016 #

Note

3 straight days of nonstop heavy rain. Ergh.
10 AM

Cycling (Turbo) 25:23 intensity: (1:02 @0) + (2:44 @1) + (1:46 @2) + (9:24 @3) + (10:27 @4) 12.32 km (29.1 kph)
ahr:132 max:153 shoes: Willier Izoard

Trying out a TourDeGiro race. W didn't really seem right, not sure why. Off the back. nice idea though.
6 PM

Strength & Conditioning (Circuits) 30:00 [3]

Core and legs

Tuesday Jan 5, 2016 #

6 PM

Cycling tempo (FTP test) 1:00:00 intensity: (9:28 @0) + (16:18 @1) + (18:05 @2) + (7:22 @3) + (8:47 @4) 29.53 km (29.5 kph)
ahr:111 max:157 shoes: Willier Izoard

FTP test = 220w.
Not really sure on accuracy, as my heartrate was reading very low for most of the test... maybe the turbo was still warming up etc...

Monday Jan 4, 2016 #

6 PM

Cycling (Turbo) 43:13 intensity: (3:13 @0) + (9:14 @1) + (25:02 @2) + (3:18 @3) + (2:26 @4) 20.64 km (28.7 kph)
ahr:109 max:151 shoes: Willier Izoard

MAP test on MaximumTrainer. Result 270w... legs fell apart long before the cardio, which might be from hills yesterday, so will need to try again.

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