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Training Log Archive: bartholemeu

In the 30 days ending Nov 30, 2019:

activity # timemileskm+mload
  Cycling36 40:22:22 493.73(12.2/h) 794.58(19.7/h) 5356353.6
  Orienteering6 3:11:38 22.92(8:22) 36.89(5:12) 32699.2
  Running4 1:39:06 9.73(10:11) 15.66(6:20) 10323.5
  TrailRunning1 47:10 3.68(12:48) 5.93(7:57) 3010.2
  Swimming1 20:09 0.37(54:03) 0.6(33:35)6.0
  Total45 46:20:25 530.44(5:15) 853.66(3:15) 5814492.6
  [1-5]45 43:54:09

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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

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.

Monday Nov 18, 2019 #

8 AM

Running 53:01 intensity: (15 @1) + (48 @2) + (45:20 @3) + (6:38 @4) 8.58 km (6:11 / km) +64m 5:57 / km
ahr:175 max:196 shoes: NB Vazee v4 Blue

run commute. took it easy and stopped at lights etc. didn't feel too bad, carrying a laptop etc made it a lot harder.
4 PM

Cycling 1:09:58 intensity: (3:14 @0) + (59:28 @1) + (7:15 @2) + (1 @3) 25.53 km (21.9 kph) +135m
ahr:118 max:140 shoes: Cannondale S6 Black

home on the speedy bike via CP. 6th gear is skipping, but can't see any damage on the cog... might need to replace the cassette.

Sunday Nov 17, 2019 #

4 PM

Orienteering (SSS) 25:25 intensity: (28 @0) + (2:26 @1) + (6:06 @2) + (3:01 @3) + (1:52 @4) + (11:32 @5) 5.75 km (4:25 / km)
ahr:154 max:179 shoes: NB Vazee v4 Blue

Ashfield sss long line.
Really simple nav, so pretty fast running... not really getting much out of these, but don't really want to do the score as i don't want to be running hard for 45 mins...
Seems a shame to skip them though as they are so close... have to think of some sort of exercise next time... maybe map memory.

Friday Nov 15, 2019 #

9 AM

Cycling 1:06:39 intensity: (5:40 @0) + (37:40 @1) + (21:14 @2) + (2:05 @3) 16.89 km (15.2 kph) +311m
ahr:120 max:155

With Jason around the gorge then checking out a climb next to the forestry (red hill road) which was steep but unchallenging as i just stuck with jase.

Thursday Nov 14, 2019 #

10 AM

Cycling 3:50:54 intensity: (26:16 @0) + (2:03:26 @1) + (47:26 @2) + (31:58 @3) + (1:48 @4) 79.46 km (20.6 kph) +285m
ahr:116 max:167 shoes: Specialized TriCross

Beechworth to bright, stopping at myrtleford for family lunch
beautiful ride with dad for the first half, spotting a koala walking on the side of the track, a brown snake, and an echidna. really nice landscape, especially the river loop in myrtleford.
Then jason joined after lunch to bright which was nice and relaxing. spotted a platypus in the rive just before bright!

Wednesday Nov 13, 2019 #

Event: Sydney Summer Series / Sydney Map Running #6 Leichhardt
 
2 PM

Cycling 1:06:21 intensity: (6:04 @0) + (53:32 @1) + (6:44 @2) + (1 @3) 15.49 km (14.0 kph) +185m
ahr:116 max:142 shoes: Specialized TriCross

Beechworth
With dad around the gorge, then out on the gravel cyclepath for a loop of the mtb track (green). CX held up for a loop, although a bit technical on the second half

Tuesday Nov 12, 2019 #

8 AM

Cycling 5:18:18 intensity: (1:58:47 @1) + (45:05 @2) + (2:32:24 @3) + (1:37 @4) + (25 @5) 100.02 km (18.9 kph) +605m
ahr:125 max:173 shoes: Specialized TriCross

Beechworth wangaratta millawa Beechworth, stopping at beechworth for brunch and millawa for lunch.
Pleasant, a bit straight and flat... nice roads in millawa, then the climb back to beechworth would have been fun but dad was really struggling.

Monday Nov 11, 2019 #

9 AM

TrailRunning 47:10 intensity: (5:41 @1) + (27:49 @2) + (13:40 @3) 5.93 km (7:57 / km) +30m 7:46 / km
ahr:138 max:156 shoes: Inov8 RaceUltra 2018

Beechworth to Woolshed Falls with Jason.
2 PM

Cycling 1:07:57 intensity: (48:56 @1) + (9:44 @2) + (9:17 @3) 17.1 km (15.1 kph) +169m
ahr:121 max:156

A loop of beechworth gorge in between silly family chores, then some singletrack east. Saw an echidna who came right up and almost licked my foot! amazing!

Sunday Nov 10, 2019 #

Event: NSW Sprint Championships
 
7 AM

Cycling 1:36:21 intensity: (26:29 @0) + (1:09:14 @1) + (35 @2) + (3 @3) 29.75 km (18.5 kph) +333m
ahr:105 max:143 shoes: Specialized TriCross

Canberra dirt roads with Prong. V nice route, a bit jealous of Prong's 40psi tires... guess I'm just riding a pure road bike in comparison.
A bit sketchy over gravel...
5 PM

Orienteering 34:18 intensity: (5 @0) + (4:19 @1) + (13:16 @2) + (14:32 @3) + (2:06 @4) 4.01 km (8:34 / km) +166m 7:05 / km
ahr:142 max:164 shoes: Inov8 RaceUltra 2018

Took a map into Beechworth Gorge. Was a little thicker undergrowth than I was expecting and was a bit snakey for anklesocks and shorts, so barely went offtrack.

Saturday Nov 9, 2019 #

Event: SOS - Hyde Park, Sydney City
 

Friday Nov 8, 2019 #

2 PM

Cycling 19:23 intensity: (31 @0) + (16:16 @1) + (2:35 @2) + (1 @3) 6.61 km (20.5 kph) +13m
ahr:120 max:139

Second last dentist appt!

Cycling 23:14 intensity: (7:31 @0) + (15:42 @1) + (1 @3) 6.04 km (15.6 kph) +31m
ahr:102 max:125

Thursday Nov 7, 2019 #

8 AM

Cycling 1:00:26 intensity: (4:31 @0) + (34:05 @1) + (16:02 @2) + (5:28 @3) + (15 @4) + (5 @5) 20.74 km (20.6 kph) +78m
ahr:123 max:174

to work via Centennial Park. Henderson road the worst bit...
6 PM

Cycling 48:54 intensity: (7:12 @0) + (31:29 @1) + (8:17 @2) + (1:56 @3) 11.87 km (14.6 kph) +95m
ahr:116 max:153

Tuesday Nov 5, 2019 #

8 AM

Cycling 48:41 intensity: (3:43 @0) + (41:55 @1) + (3:02 @2) + (1 @3) 15.5 km (19.1 kph) +120m
ahr:115 max:142

6 PM

Cycling 37:13 intensity: (36:21 @1) + (51 @2) + (1 @3) 12.0 km (19.3 kph) +67m
ahr:95 max:141

Monday Nov 4, 2019 #

8 AM

Cycling 53:21 intensity: (2:47 @0) + (44:40 @1) + (3:29 @2) + (2:25 @3) 16.44 km (18.5 kph) +106m
ahr:118 max:153

6 PM

Cycling 30:00 intensity: (38 @0) + (24:21 @1) + (5:00 @2) + (1 @3) 11.07 km (22.1 kph) +65m
ahr:120 max:142

Sunday Nov 3, 2019 #

Event: Bay Orienteering Series BOS 4 - Scott Park, Riverside Drive, Sans Souci
 
3 PM

Cycling 48:12 intensity: (2:13 @0) + (22:12 @1) + (17:16 @2) + (6:31 @3) 15.78 km (19.6 kph)
ahr:127 max:153

Orienteering 30:18 intensity: (56 @1) + (7:33 @2) + (21:37 @3) + (12 @4) 6.62 km (4:35 / km) +2m 4:34 / km
ahr:145 max:159 shoes: NB Vazee v4 Blue

Sans Souci long line
Was wet, and grabbed the map and just went (figuring i'd put it in a sleeve on the way to 1). Ended up going 90deg the wrong way to one and didn't realise until a while later because i was fiddling with map.
Otherwise ok run, losing a bit of time here and there, was a bit more challenging than last week.
Felt much better in recovery afterward compared to last week

Cycling 1:00:20 intensity: (28:49 @1) + (23:47 @2) + (7:32 @3) + (12 @4) 20.41 km (20.3 kph) +38m
ahr:130 max:159

Heavy rain on the way home

Saturday Nov 2, 2019 #

9 AM

Swimming 20:09 [3] 0.6 km (33:35 / km)

1 PM

Running (pram) 7:12 intensity: (6 @0) + (2:02 @1) + (4:50 @2) + (14 @3) 1.01 km (7:09 / km) +4m 7:00 / km
ahr:132 max:147

Cycling 56:02 intensity: (15 @0) + (34:32 @1) + (19:06 @2) + (2:09 @3) 18.36 km (19.7 kph) +71m
ahr:126 max:149

Friday Nov 1, 2019 #

8 AM

Cycling 37:15 intensity: (2:23 @0) + (21:56 @1) + (8:47 @2) + (4:09 @3) 11.75 km (18.9 kph) +104m
ahr:121 max:157

livingstone road. quicker but shitter
5 PM

Cycling 35:52 intensity: (2:07 @0) + (33:19 @1) + (25 @2) + (1 @3) 11.83 km (19.8 kph) +60m
ahr:115 max:133

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