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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Feb 21, 2016:

activity # timemileskm+mload
  Cycling4 5:07:11 72.06(14.1/h) 115.97(22.7/h) 125072.7
  Running8 4:59:30 34.43(8:42) 55.41(5:24) 85592.7
  TrailRunning1 2:12:47 12.7(10:27) 20.44(6:30) 38839.8
  Orienteering2 1:03:10 8.55(7:23) 13.76(4:35) 20640.9
  Swimming1 24:00 0.75(1.9/h) 1.2(3.0/h)7.2
  Total12 13:46:38 128.49(6:26) 206.78(4:00) 2699253.4
  [1-5]12 13:43:40

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MoTuWeThFrSaSu

Sunday Feb 21, 2016 #

2 PM

Cycling tempo 2:27:38 intensity: (38 @0) + (28:08 @1) + (29:32 @2) + (59:45 @3) + (29:31 @4) + (4 @5) 57.25 km (23.3 kph) +830m
ahr:143 max:170 shoes: Specialized TriCross

Hard along pacific highway (I think tempo is the only way to stay safe on the road) then hard efforts up bobbin head climb out and back.
Very dehydrated and bonking by the time I got to orienteering.

Orienteering race (Sprint) 19:55 intensity: (4:03 @3) + (15:04 @4) + (48 @5) 3.84 km (5:11 / km) +51m 4:52 / km
ahr:154 max:174 shoes: Adidas Adios Boost

Grabbed a mueslibar and a banana off Brooner and tried to get some sort of result in, but really couldn't get the legs going.
Was a fun, and quite different course to what I'm used to in sprints, less about route choice, and more just accuracy in point-and-shooting.
Didn't race well for the first half, no speed and struggled in the bushier bits.

Running warm up/down 5:46 intensity: (58 @1) + (4:48 @2) 1.01 km (5:43 / km) +19m 5:14 / km
ahr:133 max:142 shoes: Adidas Adios Boost

Cycling tempo 1:16:31 intensity: (1 @0) + (10:21 @1) + (27:50 @2) + (32:08 @3) + (6:11 @4) 32.51 km (25.5 kph) +293m
ahr:142 max:165 shoes: Specialized TriCross

Was late for dinner to blasted it home along pacific highway. Bonking the whole way but just had to keep going.
Ended up being a lot of hours at tempo effort today. Hope it translates into marathon tempo time. Absolutely shattered.

Saturday Feb 20, 2016 #

10 AM

Running 36:47 [1] 4.64 km (7:56 / km) +76m 7:20 / km
shoes: Cannondale S6 Black

Househunting jog with anne. Muggy. No sale.
5 PM

Running (Tech) 26:45 [3] 5.43 km (4:56 / km) +57m 4:41 / km
shoes: New Balance Minimus

Run to work in minimals to pick up the bike trying to keep super high cadence as much as possible.

Cycling (Commute) 28:50 [1] 7.99 km (16.6 kph) +47m
shoes: Specialized TriCross

Friday Feb 19, 2016 #

6 PM

TrailRunning long 2:12:47 [3] 20.44 km (6:30 / km) +388m 5:56 / km
shoes: Inov8 RaceUltra

Friday night trails with full turnout.
Thornleigh to Flat Rock Brewery. Nice.
Andy pushed the pace during the second half and I struggled to hang on, felt like tempo for a while there. probably a big week and low-carb biting me in the ass... the beers helped with that.

Thursday Feb 18, 2016 #

5 PM

Running (SwimRun) 1:26:57 [3] 15.0 km (5:48 / km) +443m 5:03 / km
shoes: New Balance Minimus

Day 1 of swimrun training.
3x400(ish) at redleaf pool with runs inbetween (7k, 1k, 2k, 5k). Runs between were mostly sand or hills at tempo. The rest of the running (there and onwards) was sluggish as the legs were pretty heavy.
Swimming with shoes on feels like it makes a MASSIVE difference, felt very sluggish in the water up to the last set. Noticed that i'm sighting well, but probably sighting too much, and probably only need to sight on every 3rd breath
Also was probably a bit too much distance to cover in the minimals... just not sure what shoes to use on these sessions...

Swimming (Swimrun) 24:00 [3] 1.2 km (3.0 kph)

Wednesday Feb 17, 2016 #

8 AM

Running 17:50 [2] 3.15 km (5:40 / km) +51m 5:14 / km
shoes: GT-2160

quick morning jog, trying to open up a tight right hip/glute, and a tight right calf.
5 PM

Running warm up/down 17:52 intensity: (21 @0) + (10:05 @1) + (7:06 @2) + (20 @3) 3.34 km (5:21 / km) +31m 5:07 / km
ahr:127 max:144 shoes: GT-2160

6 PM

Orienteering (SSS) 43:15 intensity: (2 @0) + (16 @1) + (9 @2) + (4:36 @3) + (22:17 @4) + (15:55 @5) 9.92 km (4:22 / km) +156m 4:03 / km
ahr:166 max:183 shoes: GT-2160

Summer Series Glebe.
Picked pretty close to the best route i think. Legs felt better than expected when i woke up this morning, but legs still felt quite heavy from the start. A couple nav hesitations, and spent some time in a couple of spots (inc 40s in bicentenial park where the control placement was incorrect).
Main takeout from this one is to look up for the control earlier, as i'm finding myself only looking once i'm in the circle.
Also still need to wear in these shoes...

Tuesday Feb 16, 2016 #

5 PM

Running 49:02 [3] 10.06 km (4:53 / km) +69m 4:43 / km
shoes: GT2000 Yellow

Easy run before dinner.
Focusing on technique. Trying to clear out that little braking imbalance i'd found in my left stride. Interestingly, it seems to be coming from posture, where if i lift my head and chest, it seems to sort itself out.

Also tried out hotstepping the concrete blocks around Barangaroo as Mounty suggested. Tricky! Really requires fast feet.

Monday Feb 15, 2016 #

8 AM

Cycling (Commute) 29:12 [1] 10.22 km (21.0 kph) +80m

12 PM

Running tempo 58:31 intensity: (1:56 @0) + (5:56 @1) + (2:02 @2) + (8:30 @3) + (24:33 @4) + (15:34 @5) 12.79 km (4:35 / km) +109m 4:23 / km
ahr:157 max:178 shoes: GT2000 Yellow

Lunchtime tempo. 6.5km @ 3:45.
A bit of an experiment today going lowcarb since yesterdays ride. legs felt very heavy at the start but managed to maintain... just.
Probably a little quicker than i should be. Should aim for around 3:50-3:55 for 10km i reckon.
Some strides on the way back and noticed that i'm braking a bit with my left leg, and not my right. Might try and focus on correcting that a bit.
6 PM

Cycling (Commute) 25:00 [1] 8.0 km (19.2 kph)

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