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Training Log Archive: bartholemeu

In the 7 days ending Jan 31, 2016:

activity # timemileskm+mload
  Cycling6 5:15:04 74.76(14.2/h) 120.32(22.9/h) 106092.9
  Running3 3:31:33 23.78(8:54) 38.27(5:32) 52172.1
  Orienteering1 50:14 6.83(7:22) 10.98(4:34) 25643.0
  Strength & Conditioning 1 25:007.5
  Swimming1 14:47 0.37(39:39) 0.6(24:38)3.0
  Total9 10:16:38 105.74 170.18 1836218.5
  [1-5]9 10:15:00

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MoTuWeThFrSaSu

Sunday Jan 31, 2016 #

6 AM

Running long 2:11:22 [3] 22.35 km (5:53 / km) +280m 5:32 / km
shoes: GT2000 Yellow

Long tourist run in Melbourne on calorie deficit (low carb dinner, no brekkie, no food)
EZY sent me through a Nice! route, but unfortunately couldn't join me, as he had trombone lessons.

Swimming warm up/down 14:47 [2] 0.6 km (24:38 / km)

Melbourne city baths. Kick drills and cool down

Friday Jan 29, 2016 #

Note

So cradle mountain run just got cancelled because of the bushfires. Thankful to the organisers for keeping our safety a priority.

Absolutely gutted though.

Thursday Jan 28, 2016 #

9 AM

Cycling 29:53 [3] 9.46 km (19.0 kph) +82m

5 PM

Cycling 27:28 [3] 8.15 km (17.8 kph) +60m

9 PM

Strength & Conditioning (Yoga) 25:00 [3]

Ekhart yoga for runners

Wednesday Jan 27, 2016 #

Event: 25th Sydney Summer Series #17 - Birchgrove
 
8 AM

Cycling 23:37 [3] 7.68 km (19.5 kph) +84m

4 PM

Cycling 25:53 intensity: (1:38 @0) + (4:16 @1) + (13:31 @2) + (5:51 @3) + (37 @4) 7.55 km (17.5 kph) +121m
ahr:113 max:145

Orienteering 50:14 intensity: (5 @1) + (9 @2) + (19 @3) + (12:16 @4) + (37:25 @5) 10.98 km (4:34 / km) +256m 4:06 / km
ahr:161 max:174 shoes: GT2000 Yellow

Wanted to take it a bit easier as my left leg's feeling a bit tight, but prob didn't take it easy enough.
Think the route was pretty spot on, but should have excluded the tip to the north, which i knew at the time, but stubbornly wanted to pokemon it. Minor errors on 3 controls. 5 mins late.
Choosing to get the controls on the point cost me just over 5 mins for 40 points, so would have resulted in 560 (2nd) rather than 540 (equal 3rd).
Gotta start trusting myself on those calls.

Cycling 24:39 intensity: (5:55 @2) + (13:42 @3) + (5:02 @4) 8.4 km (20.4 kph) +136m
ahr:132 max:154

Tuesday Jan 26, 2016 #

7 AM

Running intervals 36:09 intensity: (16:09 @3) + (20:00 @5) 8.4 km (4:18 / km) +134m 3:59 / km
shoes: Gt2000 Black

Wilberforce segments, 0.8 and 2.5kms and some other short efforts. cut short by dad saying he was ready for a morning ride.

Cycling 1:55:16 [3] 48.44 km (25.2 kph) +175m

Standard road loop with Jason and Dad.
Rode on dad's old heavy mtb with 45mm tires, so was fun to blast a couple of sections with Jason and dad on their roadies
5 PM

Running 44:02 [2] 7.52 km (5:51 / km) +107m 5:28 / km
shoes: Gt2000 Black

easy jog with craig. he's bloody unfit, not sure if he's run since ironman 2014.

Monday Jan 25, 2016 #

3 PM

Cycling intervals 1:08:18 [3] 30.63 km (26.9 kph) +402m

Kurmond backstreets solo on dad's roadie. some efforts up a small hill there

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