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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Mar 26, 2014:

activity # timemileskm+mload
  Cycling7 6:35:25 94.52(14.3/h) 152.12(23.1/h) 66780.0
  Running3 2:53:59 19.87(8:45) 31.97(5:27) 10922.7
  TrailRunning1 1:59:52 14.83(8:05) 23.86(5:01) 32469.6
  Orienteering1 1:01:14 6.28(9:45) 10.11(6:03) 11243.5
  Total12 12:30:30 135.5(5:32) 218.07(3:26) 1212215.8
  [1-5]11 11:01:04

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ThFrSaSuMoTuWe

Wednesday Mar 26, 2014 #

3 PM

Running 32:42 [0] 7.41 km (4:25 / km) +47m 4:16 / km
shoes: Nike Structure 16

recovery run w/9 strides segments.

Tuesday Mar 25, 2014 #

Event: London Night Series #5: Richmond Park
 
5 PM

Cycling 1:00:01 intensity: (22:41 @0) + (21:30 @1) + (13:45 @2) + (1:49 @3) + (16 @4) 24.18 km (24.2 kph) +109m
ahr:125 max:162 shoes: Specialized TriCross

ride to night-o. great route at the right time, and richmond park is amazing
7 PM

Orienteering race (night) 1:01:14 intensity: (28 @1) + (2:29 @2) + (10:25 @3) + (16:10 @4) + (31:42 @5) 10.11 km (6:03 / km) +112m 5:44 / km
ahr:167 max:183 shoes: GT2000 Orange

Sooooo it turns out you need a compass to orienteer... especially at night... on open terrain.

Given that i didn't have one, i'm pretty happy with tonight.
I mad a lot of mistakes, and could have run faster, but learnt a lot

1. the numbers on the control correspond to the number on the legend
2. use a compass
3. i need to memorise the legend a bit better... there was a couple of brown dotted lines which i now think were seasonal streams? i came across one and thought i was somewhere else which was marked as marsh... also, fences and trails.

Main mistakes
- i went from 3 to 4, and thought i was at 5. didn't swipe though. (i went wsw instead of nw and got orange and white mixed up)
-exited 18 north instead of west
- relaxed on the last 3 controls and made little mistakes not tracking as i ran.

Look forward to seeing routegadget tomorrow

VERY VERY VERY VERY VERY VERY FUN! (imhungrynow)

Long - Splits

Monday Mar 24, 2014 #

Note
(rest day)

Sunday Mar 23, 2014 #

7 AM

Cycling 1:38:21 intensity: (19:16 @0) + (17:00 @1) + (53:17 @2) + (8:48 @3) 43.14 km (26.3 kph) +103m
ahr:134 max:154 shoes: Willier Izoard

morning regents park laps.

going for a longrun with Pete later, so took it pretty easy and enjoyed it. great being on the bike though! very quiet at this time of the morning
10 AM

Running long 2:03:17 intensity: (6:10 @0) + (1:04:41 @1) + (49:33 @2) + (2:41 @3) + (12 @4) 21.56 km (5:43 / km) +62m 5:38 / km
ahr:134 max:164 shoes: Gt2000 Black

Ran to Pete's then to hackney marsh and back.
Stopped at Victoria park as Pete's knee was playing up.

new shoes giving me blisters on the inside heel, despite being exactly the same model, season and size as my other ones... even bought from the same place!

Saturday Mar 22, 2014 #

Event: Orion 15 mile (Epping Forest)
 
7 AM

Cycling 1:07:31 [3] 22.24 km (19.8 kph) +98m
shoes: Specialized TriCross

To Orion15 (nogps)
10 AM

TrailRunning race 1:59:52 intensity: (40 @0) + (43 @1) + (1:23 @2) + (22:45 @3) + (1:17:38 @4) + (16:43 @5) 23.86 km (5:01 / km) +324m 4:42 / km
ahr:164 max:179 shoes: Salomon SpeedCross

Orion Harriers 15Mile Epping Forest xc race.

There was mud, there was hailstones, there was mud, hills, mud and mud.
felt pretty good, but did slow down after the first 6 miles.
Very good for my lower legs etc, but did hurt a lot.

Not sure on result, but won't be amazing, it was more for a good longrun today, and will try to get another longrun in tomorrow.

Amazing course, need to run epping forest more!

Riding there and back destroyed me

EDIT - result 82/300
12 PM

Cycling 54:21 intensity: (2:01 @0) + (6:16 @1) + (19:01 @2) + (27:03 @3) 20.56 km (22.7 kph) +84m
ahr:145 max:158 shoes: Specialized TriCross

limping back from Orion15 (to work for a shower and bike change)
2 PM

Cycling 11:55 [2] 4.17 km (21.0 kph) +19m
shoes: Willier Izoard

Friday Mar 21, 2014 #

6 AM

Cycling 1:31:16 intensity: (5:56 @0) + (20:04 @1) + (31:05 @2) + (27:45 @3) + (5:48 @4) + (38 @5) 34.84 km (22.9 kph) +254m
ahr:142 max:173 shoes: Willier Izoard

Rest day for running so took the road bike out for a pre-work spin. a couple of nice-ish hills down towards shooters hill. A couple of high traffic areas on the way back which i will avoid next time (shooters hill approaching greenwich park)
6 PM

Cycling (commute) 12:00 [3] 3.0 km (15.0 kph)
shoes: Specialized TriCross

Thursday Mar 20, 2014 #

Running (Technique) 18:00 [3] 3.0 km (6:00 / km)
shoes: New Balance Minimus

No hot water at home so had to run into work to use the shower.
ankles struggled with this one so will rest today and tomorrow for Sundays Epping Forest 15

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