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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Apr 3, 2016:

activity # timemileskm+mload
  Orienteering2 3:48:01 24.54(9:18) 39.49(5:46) 962102.2
  Running4 1:54:27 12.69(9:01) 20.42(5:36) 31433.6
  Cycling4 1:48:33 24.16(13.4/h) 38.89(21.5/h) 8711.3
  TrailRunning1 1:32:59 8.44(11:01) 13.58(6:51) 66855.8
  Strength & Conditioning 3 50:009.0
  Total13 9:54:00 69.83 112.37 2031211.8
  [1-5]13 9:44:55

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MoTuWeThFrSaSu

Sunday Apr 3, 2016 #

Event: "Wolligaine" Minigaine 3 hour
 
11 AM

Orienteering 2:54:59 intensity: (1:33:01 @3) + (1:21:58 @4) 30.22 km (5:47 / km) +549m 5:19 / km
ahr:156 max:169 shoes: Inov8 RaceUltra

Wolli Creek 3 hour rogaine. Ran with Andy James and Ondrej for the first hour, but really felt crap after the first 2 hours or so, but managed to stay out there for close to the 3 hours.
Think i had the best route, but definately not the best legs. Right hip especially was struggling after the first two hours.
Think i didn't get enough water or food in. i felt great after 10 minutes at the HH after the finish...

Ended up around 6th, 100ish points off first, which sucks because i ran past 64 without finding it...
4 PM

Running 20:07 intensity: (7:49 @1) + (10:59 @2) + (1:19 @3) 2.87 km (7:00 / km) +46m 6:29 / km
ahr:132 max:145

pubrun. batch, grifter, home

Saturday Apr 2, 2016 #

Strength & Conditioning (Yoga) 15:00 [1]

Friday Apr 1, 2016 #

8 AM

Running 40:54 [2] 8.14 km (5:01 / km) +94m 4:45 / km
shoes: Kayano Gold

Recovery commute with 8xstrides focusing on stride length and float
6 PM

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

Thursday Mar 31, 2016 #

Event: 25th Sydney Summer Series #26 (Final) - Lane Cove
 
7 AM

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

5 PM

Running warm up/down 13:57 intensity: (1:23 @0) + (12:14 @1) + (20 @2) 1.89 km (7:22 / km) +55m 6:26 / km
ahr:115 max:131

Orienteering race (SSS) 53:02 intensity: (6 @0) + (12 @1) + (1:32 @2) + (20:10 @3) + (30:49 @4) + (13 @5) 9.27 km (5:43 / km) +412m 4:41 / km
ahr:158 max:171 shoes: GT2000 Yellow

Lane Cove.
The toughest i've done in terms of route choice, and only had limited time to plan before risking sundown. took a pretty bad option, and fell pretty hard on my ass while heading down to the tunnel for the 2nd control several other hesitations, mostly when deciding whether to bushbash sections or not.
Nav aside, speed felt pretty good, which bodes well for london.
8 mins late, 460pts.

Wednesday Mar 30, 2016 #

12 PM

Running intervals 39:29 intensity: (44 @0) + (7:23 @1) + (5:16 @2) + (5:26 @3) + (6:40 @4) + (14:00 @5) 7.51 km (5:16 / km) +120m 4:52 / km
ahr:152 max:181 shoes: GT2000 Yellow

Corporate cup run as fartlek.
5x 1k/.3k, speeds around 3:40/4:40
Dying on the last rep, which was slower and shorter.

GPS is starting to fail quite regularly :(
6 PM

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

Tuesday Mar 29, 2016 #

6 AM

Strength & Conditioning (Yoga) 20:00 [3]

Yoga for runners. So incredibly tight.
5 PM

Cycling (Turbo) 33:33 intensity: (6:52 @0) + (17:13 @1) + (7:42 @2) + (1:46 @3) 14.89 km (26.6 kph) +87m
ahr:117 max:147 shoes: Cervelo P3

Zwift. 4mins in aero position, 1min upright, repeat. watching E3 Harelbake and Gent-Wevelgem
8 PM

Strength & Conditioning (Stretching) 15:00 [1]

Extended stretching/foam rolling
Hips & glutes

Monday Mar 28, 2016 #

12 PM

TrailRunning hills 1:32:59 [4] 13.58 km (6:51 / km) +668m 5:30 / km
shoes: Inov8 RaceUltra

From Thredbo up Merricks Nature Trail to the chairlift, then over Dead Horse Gap back down to the river trail and back to thredbo. beautiful.

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