Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Sep 23, 2018:

activity # timemileskm+mload
  Running6 3:56:12 24.42(9:40) 39.31(6:01) 49255.5
  Strength & Conditioning 2 3:00:0054.0
  TrailRunning1 1:57:22 9.43(12:26) 15.18(7:44) 46019.7
  Cycling4 1:38:37 21.86(13.3/h) 35.18(21.4/h) 3539.4
  Total12 10:32:11 55.72 89.67 1305138.7
  [1-5]12 10:08:45

«»
2:20
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 23, 2018 #

3 PM

TrailRunning long 1:57:22 intensity: (3:23 @0) + (43:25 @1) + (57:51 @2) + (12:40 @3) + (3 @4) 15.18 km (7:44 / km) +460m 6:43 / km
ahr:130 max:160 shoes: Inov-8 trailTalon

had planned on something around a birthday party in wollongong, but all plans slowly fell apart for various reasons. ended up getting dropped off at waterfall on the way back with no real plan.
Ended up going up Mt Westmacote, which i've wanted to checkout for a long time, very nice, singletrack a bit overgrown, cool views, then N on the firetrail to another singletrack North which led to the pipeline track. Did a couple of out and backs down to the river, then along pipeline to "friendly track", a nice singletrack climb back out.
These trails are generally really cool, but a bit overgrown and scratchy which slowed things down a fair bit.
Needed this mentally after a tough couple of parenting days.

Running 12:51 intensity: (4:41 @2) + (8:10 @3) 2.59 km (4:58 / km) +29m 4:42 / km
ahr:144 max:154

Saturday Sep 22, 2018 #

Event: Hounslow Classic
 
2 PM

Running 49:55 intensity: (27 @0) + (26:09 @1) + (19:03 @2) + (4:16 @3) 7.78 km (6:25 / km) +28m 6:18 / km
ahr:128 max:152

Technique drills. 30 min of drill then 100m stride, then 3x500m.
Drills which really felt effective were around throwing my leg backwards, which i guess gets some muscle memory against braking on foot strike.

Friday Sep 21, 2018 #

7 AM

Running 30:26 intensity: (17 @0) + (5:39 @1) + (14:49 @2) + (9:35 @3) + (6 @4) 5.81 km (5:14 / km) +44m 5:03 / km
ahr:137 max:158 shoes: Boston Adidas boost

legs very heavy
5 PM

Cycling 18:52 intensity: (23 @0) + (16:37 @1) + (1:50 @2) + (2 @3) 7.11 km (22.6 kph) +82m
ahr:117 max:135

Thursday Sep 20, 2018 #

Strength & Conditioning 2:00:00 [3]

Moving house (without car)
Going to log this at what i think is probably equivalent. Mostly legs, exacerbated by doing it in minimals and powerhiking stairs when not carrying anything.

Wednesday Sep 19, 2018 #

Strength & Conditioning 1:00:00 [3]

7 AM

Cycling 22:55 intensity: (3:45 @0) + (15:00 @1) + (4:09 @2) + (1 @3) 7.97 km (20.9 kph) +73m
ahr:115 max:142

3 PM

Running 33:04 intensity: (1 @0) + (1:50 @1) + (16:01 @2) + (15:12 @3) 6.45 km (5:08 / km) +64m 4:53 / km
ahr:140 max:149

Running 24:34 intensity: (3:48 @0) + (9:24 @1) + (11:17 @2) + (5 @3) 3.94 km (6:14 / km) +29m 6:01 / km
ahr:124 max:140

Tuesday Sep 18, 2018 #

8 AM

Running 30:30 intensity: (3:57 @1) + (22:57 @2) + (3:36 @3) 5.98 km (5:06 / km) +87m 4:45 / km
ahr:136 max:148 shoes: NB Vazee v4 Blue

Relaxed commute in. Successful recovery pace, felt better after than before
1 PM

Running hills 54:52 intensity: (20 @0) + (12:06 @1) + (2:53 @2) + (17:05 @3) + (21:30 @4) + (58 @5) 6.76 km (8:07 / km) +211m 7:01 / km
ahr:147 max:173 shoes: NB Vazee v4 Blue

30minutes continuous moo-stairs. 29 reps i think
For the most part alternating powerhiking and double-step running, but a few single running thrown in the middle.
Brutal session, but definately more sustainable hiking.

Monday Sep 17, 2018 #

8 AM

Cycling 28:57 intensity: (9:17 @0) + (16:41 @1) + (2:55 @2) + (4 @3) 9.98 km (20.7 kph) +97m
ahr:108 max:142

quite fatigued from yesterday.
5 PM

Cycling 27:53 intensity: (1:45 @0) + (24:16 @1) + (1:51 @2) + (1 @3) 10.13 km (21.8 kph) +101m
ahr:117 max:140

putting in a bit of effort

« Earlier | Later »