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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Feb 7, 2016:

activity # timemileskm+mload
  TrailRunning3 9:13:19 37.95(14:35) 61.08(9:04) 2512121.2
  Cycling3 2:19:09 26.75(11.5/h) 43.05(18.6/h) 59921.6
  Orienteering1 48:45 5.25(9:17) 8.45(5:46) 22943.4
  Running1 41:12 5.24(7:52) 8.43(4:53) 22524.2
  Total7 13:02:25 75.19(10:24) 121.01(6:28) 3565210.5
  [1-5]7 12:44:05

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Sunday Feb 7, 2016 #

Event: Sydney Sprint Series 2016 Race #5 - Pyrmont
 
8 AM

TrailRunning 1:13:10 intensity: (16 @0) + (4:32 @1) + (32:19 @2) + (33:03 @3) + (3:00 @4) 12.77 km (5:44 / km) +388m 4:59 / km
ahr:142 max:163 shoes: Inov8 RaceUltra

Hobart Cascade trails with Ondrej.
Had planned to summiting Mt Wellington, but decided to sleep in a bit and given how heavy the legs were, it was probably a good thing.
Again, amazing trails.

Saturday Feb 6, 2016 #

Event: Cradle Mountain 2016
 
10 AM

TrailRunning long 6:16:59 intensity: (17:37 @0) + (2:24:58 @1) + (1:41:10 @2) + (1:26:25 @3) + (26:49 @4) 31.86 km (11:50 / km) +1590m 9:28 / km
ahr:131 max:166 shoes: Inov8 RaceUltra

Freycinet loop with Ondrej, Katie and Bull.
Very slow going on technical and steep track, but incredible terrain.
Rolled my ankle at 15km (4 hours in) and it felt pretty average. Given how remote we were at that stage, i decided to skip the last out & back of the run and head back with Katie along the west coast.
Great day, although the roll and shortening put a bit of a downer on it.

Ankle now feels close to 100% 2 days later.



Friday Feb 5, 2016 #

9 AM

TrailRunning 1:43:10 intensity: (6 @0) + (15:37 @1) + (26:46 @2) + (58:11 @3) + (2:30 @4) 16.45 km (6:16 / km) +535m 5:24 / km
ahr:142 max:162 shoes: Inov8 RaceUltra

Launceston with Ondrej. Great route, but the river was being treated or something, so couldn't have a swim :(

Thursday Feb 4, 2016 #

Note

Yowser, better drink some water
6 PM

Cycling (Commute) 30:00 [1] 10.0 km (20.0 kph)

Wednesday Feb 3, 2016 #

Event: 25th Sydney Summer Series #18 - Hunters Hill
 
8 AM

Cycling (Commute) 30:14 [1] 9.67 km (19.2 kph) +94m

12 PM

Running race 41:12 intensity: (21 @0) + (5:31 @1) + (8:56 @2) + (3:56 @3) + (1:52 @4) + (20:36 @5) 8.43 km (4:53 / km) +225m 4:19 / km
ahr:157 max:184 shoes: GT2000 Yellow

Corporate Cup - PB 22:46
Despite being held up by a truck crossing for 10 seconds on the final climb, managed to use my Cradle taper to PB (except for the time when i accidentally took a shortcut, which in reality was about 40s slower)
Felt fast at the start and felt I slowed considerably for the last third. HR is perhaps the highest i've held for an extended period, maintaining >180bpm for around 15 minutes (my maxHR is 184/5)

I reckon i can get down to 22:30 on a cooler day, paced better, without the truck, and not recovering from the mini-cold i had earlier this week.
4 PM

Cycling 42:10 intensity: (21:54 @1) + (11:46 @2) + (8:30 @3) 12.0 km (17.1 kph) +293m
ahr:118 max:157

Orienteering race (SSS) 48:45 intensity: (11 @1) + (7 @2) + (23 @3) + (6:52 @4) + (41:12 @5) 8.45 km (5:46 / km) +229m 5:05 / km
ahr:174 max:185 shoes: GT2000 Yellow

SSS hunters hill.
Definitely the most off-road SSS I've done, and a lot of fun because of that, although it really highlighted how much slower I am in the bush.
Made a lot of small-medium errors, mostly around not identifying features correctly to spot attackpoints. Also got held up a lot by traffic with the mass start on at the same time.
Skipped 3 or for controls on the way in and was still late.
Legs and energy shattered after 2 max effort races in 1 day

Cycling 36:45 intensity: (7:00 @1) + (15:04 @2) + (13:22 @3) + (1:19 @4) 11.38 km (18.6 kph) +212m
ahr:139 max:168

Monday Feb 1, 2016 #

Note
(rest day)

some pain in left foot and chain, so will take it easy the next couple of days. I feel like its related to walking a lot in thongs in melbs

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