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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 31 days ending May 31, 2016:

activity # timemileskm+mload
  Cycling9 20:29:35 241.59(11.8/h) 388.81(19.0/h) 6765308.9
  Orienteering6 9:01:21 40.03(13:31) 64.43(8:24) 851124.4
  Running8 5:26:45 32.11(10:11) 51.68(6:19) 914125.7
  TrailRunning4 4:14:25 25.43(10:00) 40.93(6:13) 124894.3
  CrossTraining1 2:00:0036.0
  Total28 41:12:06 339.17 545.85 9778689.3
  [1-5]28 37:28:01

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Tuesday May 31, 2016 #

6 PM

Cycling (Turbo) 55:07 intensity: (3:08 @0) + (40:58 @1) + (6:02 @2) + (3:45 @3) + (1:14 @4) 28.73 km (31.3 kph) +148m
ahr:121 max:161 shoes: Cervelo P3

Zwift short SST program in TT pos
4x5min@sweetspot (200-210) w 5min@185 rests.
Added an extra 5mins@250w cause it felt a bit easy.
Heart rate looks back on track, might have finally flicked this virus!

Sunday May 29, 2016 #

Event: Metro League #3- Sir Joseph Banks Park
 
8 AM

Cycling 25:35 intensity: (5:31 @1) + (6:06 @2) + (9:32 @3) + (1:28 @4) + (2:58 @5) 9.08 km (21.3 kph) +9m
ahr:145 max:224 shoes: Specialized TriCross

10 AM

Orienteering race (MetroLeague) 30:55 intensity: (18 @1) + (4 @2) + (10 @3) + (2:05 @4) + (28:18 @5) 6.56 km (4:43 / km) +18m 4:39 / km
ahr:176 max:187 (sick) shoes: Salomon SpeedCross

This was a course well suited to me (fast and not too technical) but was feeling it in my lungs immediately. still put a good effort in with record heart rates which suggest i'm not in the clear yet :(
lost about 1 minute in one of the dunes as i lost confidence in where i was, seeing a track which was actually the shape of the clearing.
11 AM

TrailRunning warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Salomon SpeedCross

12 PM

Cycling 1:31:06 intensity: (7:53 @1) + (8:42 @2) + (32:57 @3) + (28:54 @4) + (12:40 @5) 33.98 km (22.4 kph) +325m
ahr:156 max:221 shoes: Specialized TriCross

Saturday May 28, 2016 #

4 PM

Cycling (Turbo) 46:30 intensity: (3:41 @0) + (11:19 @1) + (25:27 @2) + (6:03 @3) 23.39 km (30.2 kph) +142m
ahr:128 max:150 shoes: Cervelo P3

Zwift in TT position watching the giro

Thursday May 26, 2016 #

6 PM

Running 9:51 [3] 1.84 km (5:21 / km) +13m 5:10 / km

7 PM

CrossTraining (Climbing) 2:00:00 [3]

With Brooner, so much fun!
Need to get some shoes next time.
9 PM

Running 12:01 [3] 2.12 km (5:41 / km) +31m 5:17 / km

Wednesday May 25, 2016 #

12 PM

Running 35:15 [3] 7.07 km (4:59 / km) +200m 4:22 / km
shoes: New Balance Minimus

To lady gowrie lookout in minimals. starting to feel a bit better.

Monday May 23, 2016 #

11 AM

Running 20:43 [2] 4.6 km (4:30 / km) +54m 4:15 / km
(sick) shoes: GT-2160

still struggling with breathing and HR so kept it short and slow
7 PM

Cycling (Turbo) 53:08 intensity: (3:25 @0) + (9:23 @1) + (15:44 @2) + (24:36 @3) 14.72 km (16.6 kph) +906m
ahr:135 max:153 shoes: Cervelo P3

Zwift - 45 mins in aero position with a longer stem and different saddle. much better.

Sunday May 22, 2016 #

8 AM

Cycling (TT) 53:17 [3] 22.84 km (25.7 kph) +131m
(sick) shoes: Cervelo P3

Centenial park. 3 easy laps in TT position. still stiff, still needs some adjusting. but didn't feel as bad as i remember.
And still sick :(

Saturday May 21, 2016 #

10 AM

Running 42:59 [1] 5.83 km (7:22 / km) +99m 6:47 / km
(sick) shoes: Adidas Adios Boost

Househunting with Anne.

Thursday May 19, 2016 #

12 PM

Running 25:56 [2] 5.62 km (4:37 / km) +70m 4:20 / km
(sick) shoes: GT-2160

Wanted to see whether i was well enough to start training again. took it easy but was still quite short of breath and tight in the lungs, so kept it short. Getting there though.

Monday May 16, 2016 #

Note
(sick)

Antibiotics

Saturday May 14, 2016 #

Event: Swimrun Australia
 
7 AM

Running race (Swimrun) 2:16:30 [4] 18.39 km (7:25 / km) +391m 6:43 / km
(sick) shoes: Salomon SpeedCross

Swimrun Australia 2016 with Prong
Was flu-ey all week and up all night the night before coughing chunks, but figured I couldn't pull out and leave prong in the lurch. Drugged up, made it to the start line, and through the whole course, overtaking teams on the runs and getting well and truly dusted on the swims, with prong waiting for me at the shore on every leg.
A bit disappointing to hold prong back so much, but was fun none-the-less. Will probably look to do it again next year, but with a bit more swim training.
http://labs.strava.com/flyby/viewer/#579560806?c=r...

Tuesday May 10, 2016 #

Note
(sick)

Finally caught Drew's flu just before flying home. debilitating.

Monday May 9, 2016 #

12 PM

TrailRunning hills 1:36:00 [3] 14.41 km (6:40 / km) +648m 5:26 / km
shoes: Kayano Gold

Box hill fell race route.
Drew came along but skipped most of the hills and the finish.
Felt ok, but a little flat, and had to run in road shoes as my trailies were stolen.
Fantastic route tho

Sunday May 8, 2016 #

8 AM

Cycling 4:00:01 intensity: (22:06 @0) + (1:49:17 @1) + (42:55 @2) + (44:10 @3) + (19:27 @4) + (2:06 @5) 84.6 km (21.1 kph) +1389m
ahr:128 max:179

Girona day 3, lance armstrong's loop over els angels and 2 other low gradient climbs. Rain all day made it soggy goin (and slow descending) but a great loop and felt good apart from struggling in the cold.
6 PM

Note

Car broken into in broad daylight on the way to Barcelona airport so lost everything except the clothes on my back. Luckily had passport in my pocket, Simon not so lucky and couldn't fly home. #travellinglight

Saturday May 7, 2016 #

11 AM

Cycling 4:07:40 intensity: (1:00:36 @0) + (1:12:33 @1) + (37:29 @2) + (45:08 @3) + (30:47 @4) + (1:07 @5) 65.51 km (15.9 kph) +1436m
ahr:123 max:171

Girona, coastal road loop near tosca del mar. 2 cat 2 climbs, the first of which had big 17% sections, the second with one of the coolest descents to the sea. Coastal road was undulating winding cliff top roads. Epic.
6 PM

TrailRunning hills 1:13:17 [4] 11.94 km (6:08 / km) +450m 5:10 / km
shoes: Inov8 TrailRoc

Girona. Solo trailrun to get some alone time. Headed uphill then saw signs to a church which led to a cool ruin on a hill top. Loved it

Friday May 6, 2016 #

11 AM

Cycling long 6:57:11 intensity: (1:05:03 @0) + (1:52:37 @1) + (50:23 @2) + (1:11:16 @3) + (1:33:46 @4) + (24:06 @5) 105.96 km (15.2 kph) +2279m
ahr:134 max:176

Girona day 1.
Over Mare de Déu del Mare (HC), Banjoles for lunch, then Rocacorba (Cat1).
Felt great up the first, but ate too much at lunch and died up the second, losing my guts at the top. Incredible day out.

Wednesday May 4, 2016 #

6 PM

Orienteering 1:14:41 intensity: (1:05 @0) + (30:38 @1) + (35:36 @2) + (7:22 @3) 8.52 km (8:46 / km) +184m 7:55 / km
ahr:130 max:151 shoes: Inov8 TrailRoc

West Nacka with map from Jules

Tuesday May 3, 2016 #

7 AM

Orienteering long (Lunsen) 2:42:37 intensity: (4:55 @0) + (1:03:09 @1) + (59:21 @2) + (35:12 @3) 18.86 km (8:37 / km) +178m 8:14 / km
ahr:130 max:152 shoes: Inov8 TrailRoc

2 hours in lunsen then a run home
5 PM

TrailRunning 1:05:08 [3] 10.58 km (6:09 / km) +150m 5:45 / km
shoes: Inov8 TrailRoc

Terrain in Nacka with Jules
6 PM

Running (Swimrun) 43:30 [3] 6.2 km (7:01 / km) +56m 6:43 / km
shoes: Inov8 TrailRoc

12 degree Swimrun with jules. 1km run 50m swim x 6

Monday May 2, 2016 #

7 AM

Orienteering long (Forest) 2:36:14 intensity: (59:53 @0) + (1:14:19 @1) + (20:50 @2) + (1:12 @3) ***** 13.43 km (11:38 / km) +121m 11:08 / km
ahr:107 max:147 shoes: Inov8 TrailRoc

Nåsten, uppsala.

Wow.

Today I feel like I could say that it was the first time I've ever REALLY been orienteering.
I picked up some maps from the OK Linne clubhouse (which is amazing) and went into the forest with a very busy control picking map.
Wasn't sure of map contact at 2 (wasn't used to the scale yet) and headed east to re-orient. I was pretty confident (but very slow and error-prone) until 6 where I exited way too far west, and completely lost contact through marshes, having to re-orient with my phone (was off by about 30deg!). From there I mostly walked so that I could really try and understand the map, and spiked the next couple. Had run out of time, so took trails back, picking up a couple on the way.
Main learnings I think were that at my level, I need to control speed a lot more and be less overconfident when off trail (especially if I want to learn anything), and to look up into the forest more, picking features. I also had much better flow once I understood the scale. Compass needs some work, which I'll get another chance at in lunsen tomorrow, where there will actually be some controls set up.

Crazy amazing forest here, so lucky to have experienced it a bit.
5 PM

Orienteering 33:01 [1] 3.57 km (9:14 / km) +16m 9:02 / km
shoes: Inov8 TrailRoc

Uppsala. Took Anne for a jog on trails in the forest on the way to the supermarket. Following her at her pace while keeping map contact, which was harder than expected, even when mostly on marked trails.

Sunday May 1, 2016 #

Event: Sydney MetrO League 2 - Manly Dam
 
8 AM

Orienteering hills 1:23:53 intensity: (13 @0) + (1:49 @1) + (4:59 @2) + (38:22 @3) + (27:13 @4) + (11:17 @5) ** 13.48 km (6:13 / km) +335m 5:32 / km
ahr:157 max:177 shoes: Inov8 TrailRoc

Day 1 in uppsalla so did backbanen, which is a 5k loop of hill reps, some on trail, some scrambling off trail. Had to navigated off a map on my phone so went wrong 3 times meaning a backtrack. Pretty brutal effort.
Looking forward to taking a map into Haga tomorrow, although I couldn't find an NH compass in the shops today (everything's closed for May-day), so might be challenging

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