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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Jul 31, 2016:

activity # timemileskm+mload
  Cycling6 5:25:15 64.64(11.9/h) 104.02(19.2/h) 185557.8
  Running7 5:01:05 34.39(8:45) 55.34(5:26) 615110.6
  TrailRunning1 3:05:11 18.98(9:45) 30.55(6:04) 66847.8
  Orienteering1 44:37 3.43(12:59) 5.53(8:04) 22826.8
  Strength & Conditioning 1 30:006.0
  Swimming1 10:11 0.31(32:47) 0.5(20:22)3.1
  Total13 14:56:19 121.75 195.93 3366252.0
  [1-5]13 14:36:18

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MoTuWeThFrSaSu

Sunday Jul 31, 2016 #

Event: Sydney MetrO League 5 - Mulgoa
 
10 AM

Running (wucd) 12:00 [1] 1.5 km (8:00 / km) +8m 7:47 / km
shoes: Salomon SpeedCross

Orienteering race 44:37 [4] *** 5.53 km (8:04 / km) +228m 6:41 / km
shoes: Salomon SpeedCross

Mulgoa-O

Probably the best forest O race i've run. seemed to get lucky on a few controls where there wasn't many features, and was in control for the rest. Looking at routes, i was pretty much on route with Ondrej and Brooner apart from some minor hicups.
Lots of bearing running which went well apart from some direction errors 4-5 and 3-4

Mistakes
8 this shows as an 'error' but i think my time was just slower because i took a safer route lower in the gully to make sure i didn't miss the cliffs
10 misjudged attackpoint. entered the boulders way too early and had a HUGE fight through the dark green trying to find the southern-most one
16 route choice should have entered 16 the green before the bush, would have been less fight



http://labs.strava.com/flyby/viewer/#661749307?c=r...
1 PM

Cycling (MTB) 1:42:39 [3] 27.85 km (16.3 kph) +402m

Oaks Firetrail with Brooner.
Loads of fun, but was shitting myself the entire time. Happy to get through without unclipping or eating it.
Very fun.

Div 1 - Splits

Saturday Jul 30, 2016 #

11 AM

Running 48:55 [3] 9.5 km (5:09 / km) +131m 4:49 / km
shoes: GT2000 Yellow

Went househunting with Anne, but couldn't bare sitting in the car for 3 hours, so ran between each house.

Friday Jul 29, 2016 #

7 AM

TrailRunning long 3:05:11 intensity: (7:06 @1) + (1:03:40 @2) + (1:54:25 @3) 30.55 km (6:04 / km) +668m 5:28 / km
ahr:150 max:160 shoes: Kayano Gold

Long run-commute. Newtown, CP, Bondi, South Head, Rose Bay.
Tried running off zero breakfast and zero food. Went pretty well! completely earnt the bacon and egg roll at the end!
A little late for work, oh well.

Running 6:45 [1] 1.1 km (6:09 / km) +43m 5:08 / km

Thursday Jul 28, 2016 #

7 AM

Cycling (Commute) 30:00 [2] 8.5 km (17.0 kph)
shoes: Specialized TriCross

Tried something new to get more out of my slow commute. Introducing the seatless commuter! Ride your normal commute without touching your seat! Actually pretty effective, and got a bit fatigued by the end without going any faster
5 PM

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

Cycling (Turbo) 47:23 intensity: (16:25 @0) + (23:18 @1) + (3:18 @2) + (2:59 @3) + (35 @4) + (48 @5) 20.44 km (25.9 kph) +92m
ahr:111 max:232 shoes: Cervelo P3

Zwift London course. Pretty cool riding around my old hood.
Watching "Shooter" movie

Wednesday Jul 27, 2016 #

3 PM

Running 49:11 [2] 10.0 km (4:55 / km) +108m 4:40 / km
shoes: GT-2160

Recovery Pokemon run to get an electabuzz. Unfortunately lost connection at some point and strava stopped, so didnt' track the whole run. worth it for the sick dex...

Legs heavy, but should be ok for another hard session Thurs or Fri
6 PM

Strength & Conditioning 30:00 [2]

Core calfs and upper body watching Simpsons ;)

Cycling (Commute) 30:00 [1] 8.5 km (17.0 kph)

Tuesday Jul 26, 2016 #

Cycling (Commute) 30:00 [1] 8.5 km (17.0 kph)

12 PM

Running 1:01:08 [3] 11.42 km (5:21 / km) +195m 4:56 / km
shoes: GT-2160

Hurts Continuous hill session, and jog cooldown with Kelley afterwards. Worked hard and pretty happy with the session.
6 PM

Running 19:54 [2] 3.25 km (6:08 / km) +39m 5:47 / km
shoes: New Balance Minimus

Jog to pool in minimals.

Swimming 10:11 [3] 0.5 km (20:22 / km)

You would think if someone turned up to your pool, paid cash (obviously not a regular) 15 minutes before the pool closed... they would let you know that the pool closes in 15 minutes, instead of just taking your 7$ and saying have a nice night...

Monday Jul 25, 2016 #

6 AM

Cycling (Turbo) 1:00:13 intensity: (3:36 @0) + (51:40 @1) + (2:31 @2) + (35 @3) + (18 @4) + (1:33 @5) 22.23 km (22.2 kph) +1361m
ahr:120 max:246 shoes: Cervelo P3

Zwift morning. 'jon's mix' workout. 1hr, a few intervals followed by 10min@200w, 10min@220w. While watching the tour
5 PM

Running tempo 1:43:12 [4] 18.58 km (5:33 / km) +91m 5:25 / km
shoes: GT-2160

Joined Ondrej for his 12km tempo, but it was a bit quick for me (3:47s). stopped at 6km, then jogged and met them again for the last 3km.
Should be able to hold 3:50s, probably just mentally had too many excuses to push through. (turbo in the morning, wearing backpack, blistered heel, blah blah blah)

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