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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Jun 27, 2016:

activity # timemileskm+mload
  Cycling2 9:32:57 127.93(13.4/h) 205.89(21.6/h) 2415136.7
  Running6 6:59:25 46.76(8:58) 75.26(5:34) 949112.2
  Orienteering1 55:16 4.23(13:05) 6.8(8:08) 21721.2
  Total7 17:27:38 178.92(5:51) 287.94(3:38) 3582270.1
  [1-5]7 16:45:05

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Monday Jun 27, 2016 #

11 AM

Running 1:10:20 [3] 14.07 km (5:00 / km) +168m 4:43 / km
shoes: GT2000 Yellow

Lunch run with Andy to Centennial Park. Cold.

Sunday Jun 26, 2016 #

Event: Sydney MetrO League 4 - Darkes Common
 
7 AM

Cycling 2:44:32 intensity: (50 @0) + (34:05 @1) + (1:06:03 @2) + (43:06 @3) + (12:00 @4) + (8:28 @5) 59.4 km (21.7 kph) +771m
ahr:141 max:208 shoes: Cannondale S6 Black

Wilbo to orienteering in lapstone via Hawkesbury lookout climb. 1 degree and couldn't feel my fingers or feet for most of the ride.

Orienteering race 55:16 intensity: (4:28 @2) + (34:02 @3) + (16:46 @4) 6.8 km (8:08 / km) +217m 7:00 / km
ahr:152 max:166 shoes: Salomon SpeedCross

Darkes Common Metroleague.
Pretty slow result, partly because of tired legs and low energy from cycling, but also just got outplayed.
Looking at my route, it was pretty sloppy, but enjoyed getting off-trail as much as possible.
Main noteable errors were running past 5 despite it being visible from the trail, and a very sloppy route to 18, i guess by not taking time to stop and look at the trail network. looks like i lost 2 mins at 13 as well which i think was mainly due to slow terrain running and sketchy nav.
Need to look up at the terrain and try and SEE the control a lot earlier. a bunch of times i was in the circle, staring at my map, then looked up and the control was in full sight.

Running 36:38 intensity: (3:04 @0) + (24:57 @1) + (8:25 @2) + (12 @3) 2.91 km (12:36 / km) +66m 11:19 / km
ahr:116 max:143

Collecting controls

Division 1 - Splits

Saturday Jun 25, 2016 #

7 AM

Cycling 13:38 intensity: (35 @0) + (5:52 @1) + (7:11 @2) 3.53 km (15.5 kph) +11m
ahr:125 max:139

Cycling long 6:34:47 intensity: (37:35 @0) + (1:07:19 @1) + (2:11:39 @2) + (2:18:51 @3) + (9:16 @4) + (10:07 @5) 142.96 km (21.7 kph) +1633m
ahr:135 max:223 shoes: Cannondale S6 Black

From Cowan to wilberforce via peats ridge and wisemans ferry with Brooner. Nice roads and took it easy with lots of stops.

Friday Jun 24, 2016 #

12 PM

Running 1:13:41 [2] 14.83 km (4:58 / km) +184m 4:41 / km
shoes: GT2000 Yellow

Lunch with Ondrej around Glebe foreshore.
calves very stiff from intervals and really struggled through this one. Slow.

Thursday Jun 23, 2016 #

12 PM

Running intervals 1:24:22 [3] 12.99 km (6:30 / km) +282m 5:52 / km
shoes: GT2000 Yellow

First run with Hurts. 8x400m then 8x200m off 150s and 90s.
Great workout with VERY consistent times apart from one rep where i got boxed in.
400s in 74s
200s in 35s

Wednesday Jun 22, 2016 #

5 PM

Running intervals 51:25 [3] 10.45 km (4:55 / km) +62m 4:47 / km
shoes: GT2000 Yellow

9x 2-3minute intervals on commute. Focusing on staying relaxed.
Felt good, but doesn't look like it was all that quick.

Tuesday Jun 21, 2016 #

Note

and out of nowhere... 110km week!
12 PM

Running 1:42:59 intensity: (29 @0) + (3:08 @1) + (13:16 @2) + (1:17:46 @3) + (7:57 @4) + (23 @5) 20.0 km (5:09 / km) +188m 4:55 / km
ahr:149 max:173 shoes: Kayano Gold

Working from home so decided to do a medium length run with Brad around Balmain bay for lunch. Tricked him into thinking it was only 14km. He was hurting by the end

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