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Training Log Archive: bartholemeu

In the 30 days ending Jun 30, 2016:

activity # timemileskm+mload
  Running17 14:59:20 100.9(8:55) 162.38(5:32) 2221246.9
  Cycling5 13:00:45 179.74(13.8/h) 289.26(22.2/h) 3810197.3
  Orienteering3 7:32:13 33.54(13:29) 53.98(8:23) 1611130.7
  TrailRunning2 3:21:11 21.34(9:26) 34.34(5:52) 92573.8
  Walking1 3:01:04 5.24(34:34) 8.43(21:29) 142
  CrossTraining1 3:00:0054.0
  Strength & Conditioning 2 32:0019.2
  Total27 45:26:33 340.75 548.38 8708721.9
  [1-5]26 41:41:06

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Thursday Jun 30, 2016 #

12 PM

Running intervals 1:20:04 intensity: (11 @0) + (8:13 @1) + (13:14 @2) + (31:30 @3) + (10:29 @4) + (16:27 @5) 15.0 km (5:20 / km) +278m 4:53 / km
ahr:151 max:180 shoes: GT2000 Yellow

HuRTs 8x850m at rushcutters off 4mins
Maintained around 3:20m/k pace, but form dropping off in the last 2 reps.
Such good sessions, gonna start making them a priority for the week.

Wednesday Jun 29, 2016 #

12 PM

Orienteering 38:41 [3] 6.36 km (6:05 / km) +71m 5:46 / km
shoes: GT-2160

Some lunch O training
5 PM

Running 30:19 [2] 5.72 km (5:18 / km) +57m 5:03 / km
shoes: GT-2160

runcommute

Tuesday Jun 28, 2016 #

2 PM

Strength & Conditioning (Oregon circuits) 12:00 [4]
shoes: New Balance Minimus

12x Oregon circuits. 1min deep-step-ups, s-calf-raises, plank variations.
Didn't enjoy

Running 31:02 intensity: (10 @0) + (9:05 @1) + (6:33 @2) + (14:23 @3) + (48 @4) + (3 @5) 5.91 km (5:15 / km) +174m 4:35 / km
ahr:138 max:172 shoes: New Balance Minimus

Oregon circuits

Monday Jun 27, 2016 #

11 AM

Running 1:10:20 [3] 14.07 km (5:00 / km) +168m 4:43 / km
shoes: GT2000 Yellow

Lunch run with Andy to Centennial Park. Cold.

Sunday Jun 26, 2016 #

Event: Sydney MetrO League 4 - Darkes Common
 
7 AM

Cycling 2:44:32 intensity: (50 @0) + (34:05 @1) + (1:06:03 @2) + (43:06 @3) + (12:00 @4) + (8:28 @5) 59.4 km (21.7 kph) +771m
ahr:141 max:208 shoes: Cannondale S6 Black

Wilbo to orienteering in lapstone via Hawkesbury lookout climb. 1 degree and couldn't feel my fingers or feet for most of the ride.

Orienteering race 55:16 intensity: (4:28 @2) + (34:02 @3) + (16:46 @4) 6.8 km (8:08 / km) +217m 7:00 / km
ahr:152 max:166 shoes: Salomon SpeedCross

Darkes Common Metroleague.
Pretty slow result, partly because of tired legs and low energy from cycling, but also just got outplayed.
Looking at my route, it was pretty sloppy, but enjoyed getting off-trail as much as possible.
Main noteable errors were running past 5 despite it being visible from the trail, and a very sloppy route to 18, i guess by not taking time to stop and look at the trail network. looks like i lost 2 mins at 13 as well which i think was mainly due to slow terrain running and sketchy nav.
Need to look up at the terrain and try and SEE the control a lot earlier. a bunch of times i was in the circle, staring at my map, then looked up and the control was in full sight.

Running 36:38 intensity: (3:04 @0) + (24:57 @1) + (8:25 @2) + (12 @3) 2.91 km (12:36 / km) +66m 11:19 / km
ahr:116 max:143

Collecting controls

Division 1 - Splits

Saturday Jun 25, 2016 #

7 AM

Cycling 13:38 intensity: (35 @0) + (5:52 @1) + (7:11 @2) 3.53 km (15.5 kph) +11m
ahr:125 max:139

Cycling long 6:34:47 intensity: (37:35 @0) + (1:07:19 @1) + (2:11:39 @2) + (2:18:51 @3) + (9:16 @4) + (10:07 @5) 142.96 km (21.7 kph) +1633m
ahr:135 max:223 shoes: Cannondale S6 Black

From Cowan to wilberforce via peats ridge and wisemans ferry with Brooner. Nice roads and took it easy with lots of stops.

Friday Jun 24, 2016 #

12 PM

Running 1:13:41 [2] 14.83 km (4:58 / km) +184m 4:41 / km
shoes: GT2000 Yellow

Lunch with Ondrej around Glebe foreshore.
calves very stiff from intervals and really struggled through this one. Slow.

Thursday Jun 23, 2016 #

12 PM

Running intervals 1:24:22 [3] 12.99 km (6:30 / km) +282m 5:52 / km
shoes: GT2000 Yellow

First run with Hurts. 8x400m then 8x200m off 150s and 90s.
Great workout with VERY consistent times apart from one rep where i got boxed in.
400s in 74s
200s in 35s

Wednesday Jun 22, 2016 #

5 PM

Running intervals 51:25 [3] 10.45 km (4:55 / km) +62m 4:47 / km
shoes: GT2000 Yellow

9x 2-3minute intervals on commute. Focusing on staying relaxed.
Felt good, but doesn't look like it was all that quick.

Tuesday Jun 21, 2016 #

Note

and out of nowhere... 110km week!
12 PM

Running 1:42:59 intensity: (29 @0) + (3:08 @1) + (13:16 @2) + (1:17:46 @3) + (7:57 @4) + (23 @5) 20.0 km (5:09 / km) +188m 4:55 / km
ahr:149 max:173 shoes: Kayano Gold

Working from home so decided to do a medium length run with Brad around Balmain bay for lunch. Tricked him into thinking it was only 14km. He was hurting by the end

Sunday Jun 19, 2016 #

Event: Paddy Pallin 6 hour Rogaine
 
8 AM

Orienteering race (Rogaine) 5:58:16 intensity: (36:55 @1) + (1:56:58 @2) + (2:52:46 @3) + (31:37 @4) 40.82 km (8:47 / km) +1322m 7:33 / km
ahr:143 max:166 shoes: Inov8 RaceUltra

6 hour rogaine with Ondrej.
Was up and down through the day with energy levels, but got through (slowly) due to Ondrej's unquenchable thirst for control-catching.
My waterproofing failed at about halfway so had to turn from being 80% reliant on Pavigation to being completely at the Czech-man's mercy.
Got through with a rushed but well timed return to the HH, and somehow managed to pip Glenn and Keelan to 2nd place, even though they were moving a LOT quicker... got lucky with route choice i guess.

Soaking wet, scratched up legs, knee wounds from Thursday opened up, but illness doesn't seem to have relapsed, so a great day out.

Nutrition: 2 bars, 2 gels, homemade sourdough with vm. Water: 2L.

Saturday Jun 18, 2016 #

Event: Garingal Ultra Sprint - Leichhardt
 
1 PM

Running 36:39 [1] 4.34 km (8:27 / km) +41m 8:04 / km
shoes: Adidas Adios Boost

Gentle trot around sydney park with anne. she's slowing down...

Friday Jun 17, 2016 #

1 PM

TrailRunning 1:11:11 [2] 13.01 km (5:28 / km) +452m 4:40 / km
shoes: GT-2160

Finally got around to doing Balls-head in my lunchbreak, which included some Nice! bushbashing up a slippery cliff. some good hills over that way for reps as well which i'll keep in mind.
Knees a bit swollen and stiff but not too bad

Thursday Jun 16, 2016 #

7 AM

Running 43:05 intensity: (5 @0) + (42 @1) + (1:55 @2) + (37:34 @3) + (2:49 @4) 8.47 km (5:05 / km) +67m 4:53 / km
ahr:151 max:162 shoes: GT2000 Yellow

Run-commute. HR a little more in control this morning.
Ate shit halfway across a zebra crossing and bloodied up my knees and hands. nice.
6 PM

Running 43:44 intensity: (2:29 @1) + (12:01 @2) + (28:50 @3) + (24 @4) 7.43 km (5:53 / km) +130m 5:25 / km
ahr:145 max:162 shoes: GT2000 Yellow

runcommute home. HR a little nicer

Wednesday Jun 15, 2016 #

7 AM

Running 40:18 intensity: (16 @1) + (1:12 @2) + (15:46 @3) + (22:51 @4) + (13 @5) 7.81 km (5:10 / km) +95m 4:52 / km
ahr:158 max:179 shoes: GT2000 Yellow

Run commute (morning). Struggled, high HR etc
5 PM

Running 41:07 [2] 8.83 km (4:39 / km) +82m 4:27 / km
shoes: GT2000 Yellow

Run Commute. Still a little bit sick, but held up ok

Monday Jun 13, 2016 #

9 AM

Cycling tempo 1:35:57 intensity: (4:27 @1) + (7:39 @2) + (22:36 @3) + (56:22 @4) + (4:53 @5) 44.69 km (27.9 kph) +425m
ahr:157 max:180 shoes: Cannondale S6 Black

From Budgewoi found some roads with a nice shoulder, and some quieter roads around. very nice riding, although heartrate a bit high

Sunday Jun 12, 2016 #

11 AM

Walking 3:01:04 [0] 8.43 km (21:29 / km) +142m 19:48 / km
shoes: New Balance Minimus

Bushwalk with anne to do some whale watching. she's really slowing down, so wore minimals and did calfraises the whole way.
4 PM

Running 45:38 [1] 4.34 km (10:31 / km) +29m 10:11 / km
shoes: New Balance Minimus

short jog by the lake with anne. running on my toes, and stopping to do planks/squats etc when she got tired.

Saturday Jun 11, 2016 #

Event: Queen's Birthday QBIII
 
4 PM

Cycling 51:45 [1] 18.2 km (21.1 kph) +145m
shoes: Cannondale S6 Black

slow pedal around the lake at sunset. just enjoying doing something after 5 days off sick

Monday Jun 6, 2016 #

Note
(sick)

Proper sick again ffs

Sunday Jun 5, 2016 #

10 AM

Cycling (Turbo) 1:00:06 intensity: (1:24 @0) + (35:33 @1) + (22:55 @2) + (14 @3) 20.48 km (20.4 kph) +825m
ahr:121 max:143 (sick) shoes: Cervelo P3

Still chucking it down so turbo-ed at around 170w. Props to Andy and Mounty for getting out there today.

Saturday Jun 4, 2016 #

12 PM

CrossTraining (Climbing) 3:00:00 [3]

With Brooner and Ondrej. Highlights were smashing an (easier) 19, and the stalactite.

Friday Jun 3, 2016 #

5 PM

TrailRunning 2:10:00 intensity: (10:45 @2) + (54:21 @3) + (58:36 @4) + (6:18 @5) 21.33 km (6:06 / km) +473m 5:29 / km
ahr:150 max:180 shoes: Inov8 RaceUltra

Night run by torchlight. City to 4pines with the full crew. Brooner, Ondrej, Andy, Mounty and Kelley. Nice, but was absolutely chucking it down.

Thursday Jun 2, 2016 #

2 PM

Running 51:59 [3] 11.12 km (4:41 / km) +263m 4:11 / km
shoes: GT-2160

Relaxed lunch run, but still struggling a bit at the end

Wednesday Jun 1, 2016 #

12 PM

Strength & Conditioning 20:00 [4]

Observatory hill. 5min plank, 60step ups each leg, hip matrix

Running 36:00 [3] 8.15 km (4:25 / km) +57m 4:16 / km
shoes: GT-2160

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