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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Nov 25, 2019:

activity # timemileskm+mload
  Cycling11 9:24:08 122.2(13.0/h) 196.66(20.9/h) 117080.9
  Orienteering3 1:41:37 12.75(7:58) 20.52(4:57) 15867.9
  Running1 4:59 0.52(9:38) 0.83(5:59)0.9
  Total14 11:10:44 135.47(4:57) 218.02(3:05) 1328149.6
  [1-5]14 10:39:06

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Monday Nov 25, 2019 #

8 AM

Cycling 56:30 intensity: (6:44 @0) + (40:45 @1) + (7:27 @2) + (1:34 @3) 20.37 km (21.6 kph) +144m
ahr:116 max:155 shoes: Cannondale S6 Black

In to work via summer hill and balmain bay, actually quite a nice route, and not too slow.
only downer is lilyfield road doesn't feel as safe as it used to due to construction etc.
9 AM

Cycling 38:53 intensity: (1:10 @0) + (22:33 @1) + (9:37 @2) + (3:13 @3) + (46 @4) + (1:34 @5) 12.52 km (19.3 kph) +61m
ahr:128 max:201 shoes: Cannondale S6 Black

forgot my keys, and put my backup shoes/pants into a different locker on Friday... couldn't bring myself to spend the whole day at work with crappy pants and speedplay cleats, so cycled back home.
2 PM

Running 4:59 intensity: (8 @0) + (1:08 @1) + (3:42 @2) + (1 @3) 0.83 km (5:59 / km)
ahr:130 max:139

Sunday Nov 24, 2019 #

Event: River Orienteering Series ROS 2 - Ewen Park, Hurlstone Park
 
Event: Bandaged Bear Boost - Pymble
 
10 AM

Orienteering race 26:55 intensity: (20 @0) + (32 @1) + (2:53 @2) + (4:59 @3) + (6:28 @4) + (11:43 @5) 4.84 km (5:33 / km) +84m 5:07 / km
ahr:161 max:181 shoes: NB Vazee v4 Blue

Bandaged bear boost.
Great course, really didn't get to look ahead more than half a control until about half way through. Don't know if my route choices were perfect, will need to re-look when splits are out.
Heaps of fun on the mazes and string courses with Oscar.
4 PM

Orienteering 28:29 intensity: (16 @0) + (8:57 @1) + (3:39 @2) + (1:35 @3) + (3:00 @4) + (11:02 @5) 6.06 km (4:42 / km) +34m 4:34 / km
ahr:149 max:179 shoes: NB Vazee v4 Blue

SSS cooks river long line
Tried doing a memory exercise, looking up to 8 controls in advance and not re-checking the map for the current controls.
Made for a more interesting experience, but mispunched 4 (ran directly past it).
Probably, more than anything, learnt that it really can speed you up having that extra confidence, and also looking up instead of checking the map when you're getting close... i think i spend too much time looking at the map, and not enough time looking around.

Saturday Nov 23, 2019 #

1 PM

Cycling 1:26:01 intensity: (1 @0) + (26:20 @1) + (31:17 @2) + (27:33 @3) + (50 @4) 35.58 km (24.8 kph) +169m
ahr:135 max:162 shoes: Cannondale S6 Black

Cooks river bike path to rookwood cemetary and back. surprisingly nice route as long as you don't want to do a fitness session on it.

Friday Nov 22, 2019 #

Note
(rest day)

no commute! first time catching a train since i moved!
Still feeling a bit average from SSS effort but sleeping improving. Also didn't want to push it with the smoke etc by jogging , and gives me a chance to take my tt bike home this afternoon
5 PM

Cycling 1:25:06 intensity: (7:36 @0) + (51:26 @1) + (12:31 @2) + (13:33 @3) 28.53 km (20.1 kph) +134m
ahr:123 max:156 shoes: Cervelo P3

took the TT bike home, but a huge armageddon storm smashed me. didn't have lights and did not feel very safe.
2 laps CP on the way

Thursday Nov 21, 2019 #

7 AM

Cycling 1:13:07 intensity: (1:27 @0) + (45:15 @1) + (16:42 @2) + (9:43 @3) 24.32 km (20.0 kph) +132m
ahr:126 max:156 shoes: Cannondale S6 Black

CP commute.
ok route, got a bit weird/footpathy around toddman av.
feeling pretty average after SSS
8 PM

Cycling 33:30 intensity: (5:29 @0) + (23:46 @1) + (3:09 @2) + (1:06 @3) 10.03 km (18.0 kph) +85m
ahr:114 max:153 shoes: Cannondale S6 Black

Night commute after long work day, actually a little fun, and a pretty good route

Wednesday Nov 20, 2019 #

Event: Sydney Summer Series / Sydney Map Running #7 Concord
 
8 AM

Cycling 42:24 intensity: (1:22 @0) + (29:59 @1) + (9:48 @2) + (1:15 @3) 15.63 km (22.1 kph) +90m
ahr:121 max:146 shoes: Cannondale S6 Black

3 PM

Cycling 36:54 intensity: (14:26 @1) + (17:28 @2) + (5:00 @3) 12.72 km (20.7 kph) +90m
ahr:132 max:154 shoes: Cannondale S6 Black

Orienteering 46:13 intensity: (16 @1) + (1:52 @2) + (6:59 @3) + (4:01 @4) + (33:05 @5) 9.62 km (4:48 / km) +40m 4:43 / km
ahr:167 max:178 shoes: NB Vazee v4 Blue

hmm, maybe this will be the last 45minute street-o i make the effort to go to for a while.
felt pretty tired as soon as i started, and was pretty tight in the chest and sweaty. took a few walking breaks between controls and eased off, shortening my course. In the last km had to take a couple of walking breaks as well... think it was equal parts chest and lentils for lunch.
550 and just over a minute late.
Slept really horribly again, just like last SSS, chest tightness and took 2 hours or so after getting to bed to get HR down.
6 PM

Cycling 31:42 intensity: (3:21 @0) + (16:59 @1) + (9:32 @2) + (1:45 @3) + (5 @4) 10.33 km (19.6 kph) +70m
ahr:121 max:158 shoes: Cannondale S6 Black

Tuesday Nov 19, 2019 #

8 AM

Cycling 47:01 intensity: (42 @0) + (42:58 @1) + (2:11 @2) + (1:09 @3) + (1 @4) 15.89 km (20.3 kph) +104m
ahr:119 max:161 shoes: Cannondale S6 Black

speedy bike in the smoke
5 PM

Cycling 33:00 intensity: (3:02 @0) + (27:29 @1) + (2:28 @2) + (1 @3) 10.73 km (19.5 kph) +94m
ahr:115 max:142 shoes: Cannondale S6 Black

ordered new cassette and chain. definately cassette, as it only happens on one ring (big cog and little cog) and skips rather than changes.

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