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Training Log Archive: bartholemeu

In the 7 days ending Oct 21, 2018:

activity # timemileskm+mload
  Cycling6 2:54:36 33.11(11.4/h) 53.29(18.3/h) 46716.4
  Running4 2:03:20 13.15(9:23) 21.17(5:50) 34119.6
  TrailRunning1 1:56:18 12.49(9:19) 20.11(5:47) 38633.0
  Orienteering2 1:28:41 12.41(7:09) 19.98(4:26) 40746.6
  Total12 8:22:55 71.17(7:04) 114.54(4:23) 1600115.6
  [1-5]12 7:25:07

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MoTuWeThFrSaSu

Sunday Oct 21, 2018 #

Event: Kedumba Half Marathon
 
4 PM

Orienteering race 47:27 intensity: (14 @0) + (25 @1) + (3:26 @2) + (30:14 @3) + (13:08 @4) 11.28 km (4:12 / km) +164m 3:55 / km
ahr:153 max:168 shoes: GT2000 WhiteOrange

South SSS. Brooner and I decided we'd try one mass-start without looking at the map beforehand, which definately made it more interesting.
Lost some serious time in the NW due making a vague route-choice which backfired as there were several non-intuitive dead ends (mapped correctly).
got through the rest and skipped a couple of controls (rightly) to get back a couple minutes over and ?30? points skipped. equal first with Karl
Definately a good way to get a bit more out of the more mundane maps.
Figured Brooner definately beat me, but got back to find out he had been taken to hospital having cut up his hand. Still waiting for photo evidence.

Oscar did the "mini" course (2k) and loved it. Results say he mispunched, but pretty sure the controls were just mis-programmed, as we actually have a video of him punching one of them!

Saturday Oct 20, 2018 #

11 AM

TrailRunning long 1:56:18 intensity: (15 @0) + (12:44 @1) + (20:44 @2) + (1:13:18 @3) + (9:17 @4) 20.11 km (5:47 / km) +386m 5:17 / km
ahr:145 max:167

10k road through to hunters hill then 10k trail under riverview, lanecove etc, finishing at a wierd beer-tasting event at a bottleshop in lane-cove. good times.

Friday Oct 19, 2018 #

8 AM

Running 33:01 intensity: (11:32 @1) + (15:45 @2) + (5:44 @3) 6.12 km (5:24 / km) +61m 5:08 / km
ahr:133 max:150 shoes: GT2000 WhiteOrange

Legs really quite stiff and heavy... surprising given i felt reasonable on Wednesday... probably more from sitting at my desk for 16 hours a day.
4 PM

Cycling 30:29 intensity: (23:29 @1) + (6:20 @2) + (40 @3) 9.3 km (18.3 kph) +63m
ahr:102 max:146

Thursday Oct 18, 2018 #

12 AM

Cycling 27:01 intensity: (23:42 @0) + (3:18 @1) + (1 @3) 8.31 km (18.5 kph) +69m
ahr:78 max:121

went back to the office after SSS to do some London hours stuff in a quiet office. ended up cycling home at 1am, which wasn't as horrible as you'd expect.
8 AM

Cycling 22:48 intensity: (14:40 @0) + (3:32 @1) + (4:36 @3) 7.82 km (20.6 kph) +75m
ahr:85 max:124

11 PM

Running 28:48 intensity: (8:22 @1) + (13:49 @2) + (6:37 @3) 5.5 km (5:14 / km) +55m 4:59 / km
ahr:135 max:153 shoes: GT2000 WhiteOrange

Another midnight commute. legs really stiff and heavy

Wednesday Oct 17, 2018 #

Note

really terrible night sleep, maybe a couple more beers than required, and oscar being a nuisance, but mostly legs really restless. wondering if theres something else i could be doing for it (magnesium, protein, more massage etc). woke up really stiff, which i never would have expected after the last 2 days.
6 PM

Running warm up/down 24:51 intensity: (7:13 @1) + (11:39 @2) + (5:59 @3) 3.06 km (8:07 / km) +114m 6:51 / km
ahr:134 max:156 shoes: GT2000 WhiteOrange

cool down checking out the little coasteering beaches on the S2M while waiting for beers with Brewner

Orienteering race 41:14 intensity: (20 @0) + (2 @1) + (3 @2) + (2:50 @3) + (22:54 @4) + (15:05 @5) 8.69 km (4:45 / km) +242m 4:10 / km
ahr:167 max:181 shoes: GT2000 WhiteOrange

pretty clean run, but with a number of 5-10 second hesitations as flags were pretty small and collapsed, and locked wierdly through the punch hole mostly.
Lost 60s or so on a short track that didn't exist, but looks like everyone else lost close to 3minutes on a long non-existant track that meant bushbashing, so i guess this one is a bit of a win-by-default.
Route i think was pretty ideal, minimising climbing and trail, although i could have skipped the last bit of spit-manly trail more efficiently.
Cleared with 4minutes to spare, and legs feeling pretty bloody good.

Running warm up/down 10:56 intensity: (10:14 @0) + (42 @3) 1.13 km (9:38 / km) +74m 7:16 / km
ahr:80 max:85 shoes: GT2000 WhiteOrange

Tuesday Oct 16, 2018 #

8 AM

Cycling 28:00 intensity: (1:35 @0) + (19:03 @1) + (6:00 @2) + (1:04 @3) + (17 @4) + (1 @5) 9.15 km (19.6 kph) +96m
ahr:121 max:171

legs really good considering!
5 PM

Running 25:44 intensity: (1 @0) + (22:22 @1) + (3:20 @2) + (1 @3) 5.35 km (4:48 / km) +37m 4:39 / km
ahr:124 max:135

Monday Oct 15, 2018 #

8 AM

Cycling 31:28 intensity: (2:13 @0) + (25:50 @1) + (3:09 @2) + (16 @3) 10.38 km (19.8 kph) +106m
ahr:115 max:149

slept very poorly, and legs a lot worse than i expected when i woke up. relaxed a bit through the morning... but this cycle in was MAGIC! legs felt progressively better the whole way, and now feel almost perfect through the day.
Interesting though, that my brain is almost dead enough that commuting was a bit dangerous. Might mean that yesterday i spent a bit too much mental energy in the second half unnecessarily stressing about Jordan's progress, being very late for a family engagement, and navigating. Need to learn to stay relaxed mentally in all conditions.
5 PM

Cycling 34:50 intensity: (4:34 @0) + (24:40 @1) + (5:22 @2) + (14 @3) 8.34 km (14.4 kph) +59m
ahr:115 max:148

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