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Training Log Archive: bartholemeu

In the 7 days ending Dec 1, 2019:

activity # timemileskm+mload
  Cycling11 8:38:41 112.65(13.0/h) 181.29(21.0/h) 158981.8
  Orienteering1 40:02 3.45(11:35) 5.56(7:12) 486.6
  Running2 38:53 3.77(10:18) 6.07(6:24) 344.5
  Total13 9:57:36 119.87(4:59) 192.92(3:06) 167292.9
  [1-5]13 9:34:17

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MoTuWeThFrSaSu

Sunday Dec 1, 2019 #

9 AM

Cycling 17:01 intensity: (2:52 @0) + (12:59 @1) + (1:09 @2) + (1 @3) 5.1 km (18.0 kph) +26m
ahr:113 max:134 shoes: Cannondale S6 Black

Orienteering 40:02 intensity: (20:00 @1) + (13:38 @2) + (6:24 @3) 5.56 km (7:12 / km) +48m 6:54 / km
ahr:119 max:154 shoes: NB Vazee v4 Blue

sprint intervals with stingers.
struggled both physically and technically.
One thing i really noticed is that i consistently lost around 2 seconds to the first control finding where i was on the map. Don't really know what technique i can use to help that...
12 PM

Cycling 23:24 intensity: (13:20 @1) + (7:14 @2) + (1:50 @3) + (36 @4) + (24 @5) 8.02 km (20.6 kph) +44m
ahr:129 max:174 shoes: Cannondale S6 Black

Saturday Nov 30, 2019 #

7 AM

Cycling long 2:29:34 intensity: (3:15 @0) + (1:05:20 @1) + (45:42 @2) + (33:15 @3) + (2:02 @4) 58.48 km (23.5 kph) +767m
ahr:130 max:167 shoes: Cannondale S6 Black

to Wattamolla to meet oscar and anne.
Finally found an acceptable way through sutherland which is exciting, but the RNP road to audley was as bad as i remember... rough road and stupid cars... not helped by headwind.
Climb out of Garie looks amazing though, only had time to get halfway down, but keen to do that from the south one day.

Friday Nov 29, 2019 #

8 AM

Cycling 38:25 intensity: (1:49 @0) + (14:31 @1) + (6:29 @2) + (12:36 @3) + (2:49 @4) + (11 @5) 13.85 km (21.6 kph) +109m
ahr:132 max:171 shoes: Cannondale S6 Black

4 PM

Cycling 34:55 intensity: (25:41 @1) + (7:32 @2) + (1:42 @3) 12.39 km (21.3 kph) +132m
ahr:118 max:155 shoes: Cannondale S6 Black

Thursday Nov 28, 2019 #

8 AM

Cycling 42:59 intensity: (4:55 @0) + (28:23 @1) + (6:09 @2) + (3:30 @3) + (2 @4) 13.19 km (18.4 kph) +69m
ahr:119 max:160 shoes: Cannondale S6 Black

5 PM

Cycling 40:43 intensity: (1:27 @0) + (32:40 @1) + (6:35 @2) + (1 @3) 12.17 km (17.9 kph) +86m
ahr:118 max:139 shoes: Cannondale S6 Black

Wednesday Nov 27, 2019 #

Event: Sydney Summer Series / Sydney Map Running #8 Drummoyne
 
12 PM

Running (Pram) 11:56 intensity: (11:11 @1) + (44 @2) + (1 @3) 1.74 km (6:51 / km) +4m 6:46 / km
ahr:99 max:132

Running (Pram) 21:58 intensity: (20:04 @1) + (1:53 @2) + (1 @3) 3.5 km (6:17 / km) +31m 6:01 / km
ahr:104 max:139

Tuesday Nov 26, 2019 #

8 AM

Cycling 40:37 intensity: (59 @0) + (13:14 @1) + (19:23 @2) + (7:01 @3) 13.4 km (19.8 kph) +70m
ahr:131 max:156 shoes: Cannondale S6 Black

6 PM

Cycling 35:40 intensity: (14:40 @1) + (15:57 @2) + (5:02 @3) + (1 @4) 11.79 km (19.8 kph) +82m
ahr:125 max:158 shoes: Cannondale S6 Black

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

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