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Training Log Archive: bartholemeu

In the 7 days ending Dec 19, 2015:

activity # timemileskm+mload
  Running4 4:33:17 27.25(10:02) 43.86(6:14) 104192.2
  Cycling6 4:09:34 52.31(12.6/h) 84.18(20.2/h) 558100.9
  TrailRunning2 2:50:25 15.84(10:45) 25.49(6:41) 56892.6
  Orienteering3 1:13:55 9.42(7:51) 15.15(4:53) 40769.8
  Swimming1 36:31 0.99(36:44) 1.6(22:49)11.0
  Total11 13:23:42 105.82(7:36) 170.29(4:43) 2574366.5
  [1-5]11 13:23:36

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Saturday Dec 19, 2015 #

Event: Big Foot Sprints XVIII
 
7 AM

Running warm up/down 9:09 intensity: (2 @1) + (2:04 @2) + (7:03 @3) 1.6 km (5:43 / km) +16m 5:26 / km
ahr:129 max:139 shoes: GT2000 Yellow

Running warm up/down 16:21 intensity: (57 @2) + (4:15 @3) + (11:08 @4) + (1 @5) 3.18 km (5:08 / km) +90m 4:30 / km
ahr:142 max:158 shoes: GT2000 Yellow

Orienteering (Bigfoot Sprints) 13:10 intensity: (11 @2) + (6 @3) + (12 @4) + (12:41 @5) 2.82 km (4:40 / km) +72m 4:08 / km
ahr:170 max:182 shoes: Inov8 TrailRoc

Pretty clean run except for hesitation error at 4 (i couldn't figure out what the marked fence on the map was, in fact i still don't know, so though i was maybe in the wrong spot). Really enjoyed the quick map and had a nice flow
10 AM

Orienteering (Bigfoot Sprints) 12:40 intensity: (10 @3) + (10 @4) + (12:20 @5) 2.81 km (4:30 / km) +67m 4:02 / km
ahr:175 max:184 shoes: Inov8 TrailRoc

Probably the most fun race i've done. chasing sprints.
Brooner starter 30s before me, so he wasn't much help, but was passed by the two behind me pretty early on because of an error misreading a bridge, so got to experience the chase.
top fun. our main error was not choosing to vault a stream 8-9, and not quite nailing a river crossing 15-16.

TrailRunning 1:20:40 intensity: (5 @1) + (12 @2) + (5:04 @3) + (21:19 @4) + (54:00 @5) 10.89 km (7:24 / km) +350m 6:23 / km
ahr:158 max:172 shoes: Inov8 TrailRoc

Almost died in 33degree heat on GNW pymble to chatswood. caught my HR over LTHR while walking on a flat. just couldn't keep cool. wasn't sure if i was going to faint or vomit.
not fun.

Course 1 - Splits

Sprint pursuit - Splits

Friday Dec 18, 2015 #

Note

A bit under the weather this morning, maybe to do with being locked out after the ride yesterday, so not eating or drinking for another hour or so. Should still be fine for med-long tonight.
5 PM

Running 1:30:13 intensity: (6 @0) + (7 @1) + (10:17 @2) + (46:33 @3) + (30:24 @4) + (2:46 @5) 15.34 km (5:53 / km) +487m 5:05 / km
ahr:137 max:161 shoes: GT2000 Yellow

Trumper park, Cooper Park to redleaf pool for a quick dip, then back to edgecliff. hilly and a couple of nice trails. heels a bit sore, and very sluggish.

Thursday Dec 17, 2015 #

8 AM

Cycling (Commute) 25:44 [1] 7.84 km (18.3 kph) +71m

5 PM

Cycling 1:44:41 [4] 38.28 km (21.9 kph) +295m
shoes: Specialized TriCross

Commute via CP.
2x2laps around threshold. felt quite difficult

Wednesday Dec 16, 2015 #

Event: 25th Sydney Summer Series #11 - Gladesville
 
4 PM

Running warm up/down 13:17 [1] 2.04 km (6:31 / km) +62m 5:39 / km
shoes: Gt2000 Black

Orienteering 48:05 [5] 9.52 km (5:03 / km) +268m 4:26 / km
shoes: Gt2000 Black

another terrible race from me. ended up circling about 6 sections on the maps where i made big errors.
Route choice not too bad, could have been slightly better. Run speed was sluggish.
Main errors were unable to find 1 despite being right next to it (1m), coming across unmarked distinct stairs on my way to 17 leading me to think i was somewhere else on the map (1m), an unmarked closed road to 28 (2m), wrong entry to 8 (1m), losing bearing somehow from 15-26 (2m), visiting 13 twice (30s), forget to get 21 on the way back (30points).
So 7:30 and 30points worth very silly errors. that about sums it up.

Tuesday Dec 15, 2015 #

8 AM

Cycling (Commute) 32:00 [1] 9.82 km (18.4 kph) +72m

4 PM

Cycling (Commute) 19:51 [1] 5.86 km (17.7 kph) +53m

Swimming 36:31 [3] 1.6 km (22:49 / km)

200/200/300/400/500. feeling very very slow in the water.
5 PM

Cycling (Commute) 20:00 [1] 5.0 km (15.0 kph)

Monday Dec 14, 2015 #

6 PM

Cycling (brick) 22:30 [4] 8.6 km (22.9 kph) +16m
shoes: Specialized TriCross

TrailRunning (Wolli Creek Trails) 1:29:45 [3] 14.6 km (6:09 / km) +218m 5:43 / km
shoes: Inov8 RaceUltra

Had planned on doing a brick session... ride to wolli creek, run a bit of the wolli trail, bike, run, bike etc. Have never run wolli before so didn't know what to expect
Turns out its a lot longer than expected, and actually quite technical (although not hilly), so ended up being a hard bike, a longish run, then a hard bike home. looks like i've finally found my local trail!
ended up being out after dark and had to get through using the torch on my phone haha
good times. bloody dehydrated when i got home.

Cycling (brick) 24:48 [4] 8.77 km (21.2 kph) +51m
shoes: Specialized TriCross

Sunday Dec 13, 2015 #

10 AM

Running long (SwimRun) 2:24:17 [3] 21.7 km (6:39 / km) +386m 6:06 / km
shoes: GT2000 Yellow

With Prong. Through CP trails to Bronte then down to gordons bay. swam across the bay and into the beach, ran to coogee then back to gordons bay and swam back to our gear, then ran back to Bronte.
Swimming with long hair and no swim cap is a very fruitless adventure, but trails etc were more fun than expected.

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