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Training Log Archive: bartholemeu

In the 7 days ending Aug 19, 2017:

activity	#	time	miles		km		+m	load
Running	6	4:43:37	37.4	(7:35)	60.19	(4:43)	743	112.7
Cycling	2	1:20:25	18.17	(13.6/h)	29.24	(21.8/h)	264	24.1
Orienteering	1	56:21	4.52	(12:28)	7.28	(7:45)	125	28.9
Total	9	7:00:23	60.1	(7:00)	96.71	(4:21)	1131	165.8

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Saturday Aug 19, 2017 #

Event: NSW Schools Championships & State League #10 / Sprint Championships & State

1 PM

Orienteering race (Middle) 56:21 7.28 km (7:45 / km) +125m 7:08 / km
ahr:159 max:181 shoes: Inov8 Roclites

Cataract Park - Appin
Actually felt quite clean as far as my bush orienteering goes, but was later told it was quite an easy course. Hard to judge my performance as there weren't many other entries.
12 was control of the day. route choice was straightline though a thick darkgreen and marsh, slight R or L through thick darkgreen and stream, hard left hoping to find a thin opening in the darkgreen, or a LONG way round on trail. i went straightline hoping to go slightly right of the marsh, but kinda went straight through. Walking on vegetation and fell in waist deep water which was really hard to get out of. came out of green and relocated slightly incorrectly.

Other Errors
4 wouldn't call an error, just slow going keeping track of where i was around the green. Curious to see how others approached this control
10 changed routechoice halfway, then underran the control
11 again, not really sure how i should have approached this one
13 minor error in the circle
16 grossly overran and couldn't relocate, got lucky

Hard 1 Day 1 - Splits

Thursday Aug 17, 2017 #

11 AM

Running (Prammin) 44:57 [1] 6.91 km (6:30 / km) +53m 6:16 / km
shoes: GT2000 Orange

Bay run with the pram and Justine. Some of it walking

Wednesday Aug 16, 2017 #

7 AM

Running long 1:33:55 21.36 km (4:24 / km) +207m 4:12 / km
ahr:154 max:173 shoes: GT2000 WhiteOrange

Had planned for a long MRP this morning (20kish @ 4mk) but as soon as i left the house knew my legs were still a bit too fatigued. didn't hit paces from the start (2k mark) and never really felt good enough to accelerate so just did the best i could with the energy i had... around 4:10s on the flat bits
had some better splits on the flats at the end sub4s but overall a bit of a downer, and was pretty trashed at the end.

5 PM

Cycling (Commute) 16:53 [3] 6.6 km (23.5 kph) +68m
shoes: Cannondale S6 Black

Tuesday Aug 15, 2017 #

7 AM

Cycling 1:03:32 [3] 22.64 km (21.4 kph) +196m
shoes: Cannondale S6 Black

Commute via a few CP laps.

5 PM

Running 41:04 [3] 7.76 km (5:17 / km) +98m 4:59 / km
shoes: Nike Structure 16

easy home with Brad. Legs feel good

Monday Aug 14, 2017 #

7 AM

Running 28:16 [2] 5.5 km (5:08 / km) +48m 4:55 / km
shoes: GT2000 WhiteOrange

Recovery jog-commute into work.
Lower legs fatigued, hamstrings a bit tight and lungs a bit weary, but otherwise pulling up very well.

Sunday Aug 13, 2017 #

Event: City2Surf

7 AM

Running race 50:58 14.14 km (3:36 / km) +252m 3:19 / km
ahr:172 max:182 shoes: Boston Adidas boost

City2Surf
Race pretty much went to plan. Held back a bit by crowds for the first 1km only, then stretched out. Legs felt a bit sluggish up the hill, but was able to re-accelerate at the top and felt fast on the flats.
Looking forward to a preferred start next year!

Changes in training have definately boosted speed lately. Cadence work and 3 'hard' sessions a week rather than a tonne of junk. Will be interested how it will translate to marathon paces.

10 AM

Running warm up/down 16:13 2.7 km (6:00 / km) +80m 5:14 / km
ahr:144 max:168 shoes: Boston Adidas boost

Running warm up/down 8:14 1.81 km (4:33 / km) +5m 4:29 / km
ahr:157 max:174 shoes: Boston Adidas boost

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