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Training Log Archive: bartholemeu

In the 7 days ending Nov 4, 2018:

activity # timemileskm+mload
  Running7 3:58:35 26.27(9:05) 42.28(5:39) 54142.5
  Orienteering4 1:45:12 15.33(6:52) 24.67(4:16) 19066.2
  Cycling3 1:36:36 20.65(12.8/h) 33.23(20.6/h) 18612.9
  Total13 7:20:23 62.25(7:04) 100.18(4:24) 917121.6
  [1-5]13 7:08:34

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MoTuWeThFrSaSu

Sunday Nov 4, 2018 #

4 PM

Orienteering (SSS) 37:53 intensity: (28 @1) + (4:20 @2) + (9:35 @3) + (19:57 @4) + (3:33 @5) 9.07 km (4:11 / km) +16m 4:08 / km
ahr:158 max:178 shoes: GT2000 WhiteOrange

South summer series at Campsie.
Did it without looking at the map before the start, but the best loop seemed pretty obvious, so wasn't as challenging deciding on the fly. Still definately made it more interesting though.
One route mistake skipping a nearby control thinking i'd get it on the next loop, but prob cost a minute or so... otherwise no real mistakes.
Legs not quite full speed, otherwise might have been a sub-4 chance.
5 PM

Cycling 38:10 intensity: (13:20 @1) + (19:27 @2) + (5:23 @3) 13.96 km (21.9 kph) +65m
ahr:133 max:156

Home along cooks river, which was a lot more pleasant cycling than i remember

Saturday Nov 3, 2018 #

10 AM

Orienteering (Sprint) 17:34 intensity: (11 @1) + (8 @2) + (1:48 @3) + (12:26 @4) + (3:01 @5) 3.52 km (5:00 / km) +6m 4:57 / km
ahr:164 max:174 shoes: GT2000 WhiteOrange

SOS st leonards tafe.
Control 9 was my undoing.
Went from 4-9 (the line went through it), realised and corrected to 5... then went to 9 instead of 6, then 7,8,9, realised, went back to 6, etcetcetc.
Think i lost about 3 minutes there, and beaten by brooner by 3 minutes.
Then won the relay so all not lost haha
11 AM

Orienteering (Sprint) 4:00 [5] 1.0 km (4:00 / km)
ahr:165 max:179 shoes: GT2000 WhiteOrange

Relay

Friday Nov 2, 2018 #

7 AM

Running long 1:44:09 intensity: (3:06 @0) + (1:08:06 @1) + (24:26 @2) + (8:01 @3) + (30 @4) 16.58 km (6:17 / km) +364m 5:40 / km
ahr:125 max:161 shoes: GT2000 WhiteOrange

a bit of an experimental MLR commute.
Went out for 30mins with Anne and the pram, then grabbed my laptop bag and commuted, dropped it off at work and ran a bit further, finishing with some stairs powerhiking... all with an early dinner and no breakfast.
Basically it sucked. It was about 30degrees at 8 in the morning, and totally felt lethargic the whole way... pace barely pushing above 5mink.
a really good session to do though for time efficiency... just not very enjoyable at all.
5 PM

Cycling 28:17 intensity: (5:11 @0) + (23:02 @1) + (3 @2) + (1 @3) 8.19 km (17.4 kph) +35m
ahr:110 max:130

Wednesday Oct 31, 2018 #

8 AM

Running 41:14 intensity: (48 @0) + (3:42 @1) + (19:53 @2) + (16:51 @3) 7.38 km (5:35 / km) +42m 5:26 / km
ahr:139 max:155 shoes: GT2000 WhiteOrange

V easy recovery. HR recorded too high i think.
5 PM

Running warm up/down 3:57 intensity: (2:59 @1) + (57 @2) + (1 @3) 0.89 km (4:27 / km) +4m 4:22 / km
ahr:95 max:137 shoes: GT2000 WhiteOrange

Orienteering (SSS) 45:45 intensity: (14 @0) + (4 @1) + (32 @2) + (6:08 @3) + (18:22 @4) + (20:25 @5) 11.09 km (4:08 / km) +168m 3:50 / km
ahr:166 max:181 shoes: GT2000 WhiteOrange

SS Meadowbank
Was hoping this fast course would give an opportunity to run a sub-4mk, but for some reason just made a tonne of mistakes. I think it was mainly due to the map having some very minor inconsistencies/different style that i didn't manage well, and the control placement being a style where it really helped to read every control description (which is great... i just didn't recognize it until half way). It may also have had to do with a 1hr work t-conf right up until start-time.
Biggest mistake was over a minute on the 4th control, which was placed in a strip of white that i saw, but thought it mustn't be it, as it looked a lot wider on the map than in life.
Ran fast, but such big errors, and Glenn took the win.
6 PM

Running 3:24 intensity: (24 @1) + (2:59 @2) + (1 @3) 0.59 km (5:48 / km) +3m 5:40 / km
ahr:133 max:138

Tuesday Oct 30, 2018 #

8 AM

Cycling 30:09 intensity: (2:12 @0) + (18:54 @1) + (8:47 @2) + (16 @3) 11.08 km (22.0 kph) +86m
ahr:120 max:147

4 PM

Running 27:32 intensity: (7:45 @1) + (7:35 @2) + (8:05 @3) + (4:07 @4) 5.52 km (4:59 / km) +48m 4:47 / km
ahr:140 max:168 shoes: GT2000 WhiteOrange

Cadence minutes home. pretty tight, but loosened up by the last one.

Monday Oct 29, 2018 #

8 AM

Running 30:05 intensity: (7 @0) + (3:32 @1) + (22:53 @2) + (3:33 @3) 5.34 km (5:38 / km) +40m 5:26 / km
ahr:136 max:152

commute from daycare.
Wore some really soft-heeled shoes but still caused the heels to start bleeding again.
Hilariously, the main bloody bit isn't from the blister, but from where Felix rammed me in the achillies with his scooter the day after
4 PM

Running 28:14 intensity: (11 @0) + (12:42 @1) + (15:20 @2) + (1 @3) 5.99 km (4:43 / km) +41m 4:34 / km
ahr:128 max:138

stiff trot

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