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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Jul 23, 2017:

activity # timemileskm+mload
  Running7 7:32:46 53.37(8:29) 85.89(5:16) 1385152.4
  Orienteering2 1:17:13 8.45(9:08) 13.6(5:41) 32945.7
  Total8 8:49:59 61.82(8:34) 99.49(5:20) 1714198.1
  [1-5]8 8:42:54

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MoTuWeThFrSaSu

Sunday Jul 23, 2017 #

Event: Sydney Metro League #4 - Allambie Heights
 
10 AM

Orienteering race 49:55 intensity: (2:09 @1) + (2:05 @2) + (9:39 @3) + (29:20 @4) + (6:42 @5) 7.68 km (6:30 / km) +199m 5:45 / km
ahr:159 max:176 shoes: Inov8 Roclites

CAlf wasn't feeling great so decided to jog through this one. Probably not the best timing as this was a runners course.
Minor mistakes in the circle aside, got lost on the way to 2 but was the right way, the. Followed someone to 7 where he made an error. From there all good till 13 underrun and took the early peak.
Tried to practice getting an idea of paces instead of just waiting for features, and this was a good map to do it with long straight trails.

Still don't have a clue about 1-2 despite having run it twice now haha.

Div1 - Splits

Saturday Jul 22, 2017 #

Event: Saturday Orienteering Series - Sydney City
 
9 AM

Running warm up/down 25:08 intensity: (13 @1) + (10:03 @2) + (9:43 @3) + (2:45 @4) + (2:24 @5) 5.37 km (4:41 / km) +91m 4:19 / km
ahr:149 max:191 shoes: GT2000 WhiteOrange

Orienteering race 27:18 intensity: (45 @2) + (42 @3) + (19:05 @4) + (6:46 @5) 5.92 km (4:37 / km) +130m 4:09 / km
ahr:166 max:175 shoes: GT2000 WhiteOrange

L calf f quite tight going in, and got pretty sore by halfway through and toned down the speed a lot. From memory, a mistake on 3, running past control, and 2 suboptimal routes. Very well done map, oob areas made it a lot more interesting.
hmm think i went oob 4-5. saw a gap of mulch (which was mapped as crossable elsewhere) in a garden bed next to a seat and thought it was a marked gap, but gps suggests it wasn't. my bad.

[EDIT] Yep. OOB. Damn.

Long line - Splits

Friday Jul 21, 2017 #

Note
(rest day)

Well earnt rest day with Oscar. Swimming lessons, naps, tdf and beers :P

Thursday Jul 20, 2017 #

10 AM

Running (Pram) 45:18 [3] 6.89 km (6:35 / km) +55m 6:19 / km
shoes: GT2000 WhiteOrange

Bayrun with Oscar in the pram with and old high school friend. Pram was fine at the slow speeds and really good to catch up.
6 PM

Running tempo 2:30:14 intensity: (3:47 @0) + (5:24 @1) + (20:42 @2) + (1:29:24 @3) + (30:51 @4) + (6 @5) 29.13 km (5:09 / km) +355m 4:52 / km
ahr:148 max:171 shoes: Kayano Gold

Long tempo with Ondrej, 22k around 4:05.
Pace felt surprisingly very comfortable, psychologically struggled at times so glad Ondrej as there. Felt I could go further and faster, but legs felt immediately completely shattered as soon as we stopped (for beers)
Really positive session.

That tops out my biggest 7days running I think. 125km in seven days and a lot of that at threshold or tempo pace. Need to recover hard the next couple of days.

Wednesday Jul 19, 2017 #

11 AM

Running (Junk) 52:01 [3] 9.78 km (5:19 / km) +386m 4:26 / km
shoes: GT2000 WhiteOrange

100km+ week, just like that...

Tuesday Jul 18, 2017 #

8 AM

Running (junk) 28:33 intensity: (10:29 @1) + (16:17 @2) + (1:47 @3) 5.59 km (5:06 / km) +92m 4:43 / km
ahr:132 max:144 shoes: Boston Adidas boost

Dropping off redcycles. Thank me later world.
12 PM

Running tempo 1:19:19 intensity: (3 @0) + (4:17 @1) + (4:23 @2) + (28:15 @3) + (21:30 @4) + (20:51 @5) 18.41 km (4:19 / km) +379m 3:54 / km
ahr:158 max:178 shoes: Boston Adidas boost

Hurts Tempo session. 4x10mins@HM pace with 2minute recoveries.
I think my HM pace should be around 3:40 given my last 10k race, so used that as a basis, but its hard to judge your speed with the wind and undulations around MrsMac chair.
Splitspeeds at 3:43, 3:31, 3:41, 3:34 so got it pretty right, but a little fast. Think i want to dial this pace in next time i do this session. Cadence stayed steady at 83. Quads starting to feel the acid by the end.
Happy with this one.

Monday Jul 17, 2017 #

2 PM

Running (junk) 1:12:13 intensity: (3:15 @0) + (14:45 @1) + (42:01 @2) + (3:10 @3) + (7:09 @4) + (1:53 @5) 10.72 km (6:44 / km) +27m 6:39 / km
ahr:134 max:175 shoes: GT2000 WhiteOrange

got fomo for ondrej's shoe purchases so checked out NB and barefoot warehouse but nothing struck my fancy.
did a oval hotlap and a 1k effort only to realise the segment is loaded with people doing the lap on the inside track not the fence, so will have to do that instead next time.
Legs still feeling quite heavy

NB - the temporary track at erskineville oval appears to be REALLY short of 400m... like around 350m, even when walking so my gps wouldn't cut corners. Around the OUTSIDE of the outside lane looks like its still only 370m... Is it common for tracks to be so inaccurately measured? or is it my gps and its just never gonna be accurate in a circle?

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