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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 31 days ending Jul 31, 2016:

activity # timemileskm+mload
  TrailRunning5 15:21:13 68.11(13:32) 109.61(8:24) 4011359.4
  Cycling13 10:42:23 141.88(13.3/h) 228.33(21.3/h) 2808131.5
  Running12 9:42:43 64.95(8:58) 104.53(5:34) 1566213.6
  Orienteering3 2:08:49 12.81(10:04) 20.61(6:15) 29350.5
  CrossTraining1 2:00:0024.0
  Strength & Conditioning 3 1:25:0022.5
  Swimming1 10:11 0.31(32:47) 0.5(20:22)3.1
  Total34 41:30:19 288.06 463.58 8678804.5
  [1-5]33 40:47:21

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Sunday Jul 31, 2016 #

Event: Sydney MetrO League 5 - Mulgoa
 
10 AM

Running (wucd) 12:00 [1] 1.5 km (8:00 / km) +8m 7:47 / km
shoes: Salomon SpeedCross

Orienteering race 44:37 [4] *** 5.53 km (8:04 / km) +228m 6:41 / km
shoes: Salomon SpeedCross

Mulgoa-O

Probably the best forest O race i've run. seemed to get lucky on a few controls where there wasn't many features, and was in control for the rest. Looking at routes, i was pretty much on route with Ondrej and Brooner apart from some minor hicups.
Lots of bearing running which went well apart from some direction errors 4-5 and 3-4

Mistakes
8 this shows as an 'error' but i think my time was just slower because i took a safer route lower in the gully to make sure i didn't miss the cliffs
10 misjudged attackpoint. entered the boulders way too early and had a HUGE fight through the dark green trying to find the southern-most one
16 route choice should have entered 16 the green before the bush, would have been less fight



http://labs.strava.com/flyby/viewer/#661749307?c=r...
1 PM

Cycling (MTB) 1:42:39 [3] 27.85 km (16.3 kph) +402m

Oaks Firetrail with Brooner.
Loads of fun, but was shitting myself the entire time. Happy to get through without unclipping or eating it.
Very fun.

Div 1 - Splits

Saturday Jul 30, 2016 #

11 AM

Running 48:55 [3] 9.5 km (5:09 / km) +131m 4:49 / km
shoes: GT2000 Yellow

Went househunting with Anne, but couldn't bare sitting in the car for 3 hours, so ran between each house.

Friday Jul 29, 2016 #

7 AM

TrailRunning long 3:05:11 intensity: (7:06 @1) + (1:03:40 @2) + (1:54:25 @3) 30.55 km (6:04 / km) +668m 5:28 / km
ahr:150 max:160 shoes: Kayano Gold

Long run-commute. Newtown, CP, Bondi, South Head, Rose Bay.
Tried running off zero breakfast and zero food. Went pretty well! completely earnt the bacon and egg roll at the end!
A little late for work, oh well.

Running 6:45 [1] 1.1 km (6:09 / km) +43m 5:08 / km

Thursday Jul 28, 2016 #

7 AM

Cycling (Commute) 30:00 [2] 8.5 km (17.0 kph)
shoes: Specialized TriCross

Tried something new to get more out of my slow commute. Introducing the seatless commuter! Ride your normal commute without touching your seat! Actually pretty effective, and got a bit fatigued by the end without going any faster
5 PM

Cycling (Commute) 25:00 [1] 8.0 km (19.2 kph)

Cycling (Turbo) 47:23 intensity: (16:25 @0) + (23:18 @1) + (3:18 @2) + (2:59 @3) + (35 @4) + (48 @5) 20.44 km (25.9 kph) +92m
ahr:111 max:232 shoes: Cervelo P3

Zwift London course. Pretty cool riding around my old hood.
Watching "Shooter" movie

Wednesday Jul 27, 2016 #

3 PM

Running 49:11 [2] 10.0 km (4:55 / km) +108m 4:40 / km
shoes: GT-2160

Recovery Pokemon run to get an electabuzz. Unfortunately lost connection at some point and strava stopped, so didnt' track the whole run. worth it for the sick dex...

Legs heavy, but should be ok for another hard session Thurs or Fri
6 PM

Strength & Conditioning 30:00 [2]

Core calfs and upper body watching Simpsons ;)

Cycling (Commute) 30:00 [1] 8.5 km (17.0 kph)

Tuesday Jul 26, 2016 #

Cycling (Commute) 30:00 [1] 8.5 km (17.0 kph)

12 PM

Running 1:01:08 [3] 11.42 km (5:21 / km) +195m 4:56 / km
shoes: GT-2160

Hurts Continuous hill session, and jog cooldown with Kelley afterwards. Worked hard and pretty happy with the session.
6 PM

Running 19:54 [2] 3.25 km (6:08 / km) +39m 5:47 / km
shoes: New Balance Minimus

Jog to pool in minimals.

Swimming 10:11 [3] 0.5 km (20:22 / km)

You would think if someone turned up to your pool, paid cash (obviously not a regular) 15 minutes before the pool closed... they would let you know that the pool closes in 15 minutes, instead of just taking your 7$ and saying have a nice night...

Monday Jul 25, 2016 #

6 AM

Cycling (Turbo) 1:00:13 intensity: (3:36 @0) + (51:40 @1) + (2:31 @2) + (35 @3) + (18 @4) + (1:33 @5) 22.23 km (22.2 kph) +1361m
ahr:120 max:246 shoes: Cervelo P3

Zwift morning. 'jon's mix' workout. 1hr, a few intervals followed by 10min@200w, 10min@220w. While watching the tour
5 PM

Running tempo 1:43:12 [4] 18.58 km (5:33 / km) +91m 5:25 / km
shoes: GT-2160

Joined Ondrej for his 12km tempo, but it was a bit quick for me (3:47s). stopped at 6km, then jogged and met them again for the last 3km.
Should be able to hold 3:50s, probably just mentally had too many excuses to push through. (turbo in the morning, wearing backpack, blistered heel, blah blah blah)

Sunday Jul 24, 2016 #

Event: Garingal Local Event - Curl Curl
 
8 AM

Cycling 58:54 [3] 25.41 km (25.9 kph) +198m
shoes: Cannondale S6 Black

Not really motivated to do anything more than centenial park laps this morning. Heading out with not enough clothes for the cold didn't help the cause.
5 PM

Strength & Conditioning 25:00 [3]

Core calfs and hips

Saturday Jul 23, 2016 #

Event: Winter Saturday Orienteering - Gladesville
 
9 AM

TrailRunning long 4:37:08 intensity: (50 @0) + (29:53 @1) + (31:20 @2) + (2:08:10 @3) + (1:03:25 @4) + (23:30 @5) 32.51 km (8:32 / km) +1374m 7:02 / km
ahr:152 max:224 shoes: Inov8 RaceUltra

Long tough trails from my kuringgai to Brooklyn with Ondrej Brooner Kelley and Amy. Lots of hills which was good for my legs.
Struggling by the end in a good way.

Friday Jul 22, 2016 #

2 PM

Running 55:43 [3] 10.21 km (5:27 / km) +99m 5:12 / km
shoes: GT-2160

Decided to take a leaf out of ondrej's book and play pokemon on the way home. pretty stressful, a little bit fun, but probably won't do it again.

Thursday Jul 21, 2016 #

12 PM

Running intervals 43:33 intensity: (1:02 @0) + (1:13 @1) + (16 @2) + (33:13 @3) + (14 @4) + (7:35 @5) 6.53 km (6:40 / km) +27m 6:32 / km
ahr:196 max:224 shoes: Kayano Gold

Hurts 1km intervals x 5. Was supposed to be 6 but pulled out after a slow 5th. Was the right decision.
<3:20s, probably a bit too hard.
7 PM

Strength & Conditioning 30:00 [3]

core, calves and upper body

Wednesday Jul 20, 2016 #

7 PM

Cycling (Turbo) 42:38 intensity: (3:23 @0) + (15:19 @1) + (19:56 @2) + (3:09 @3) + (26 @4) + (25 @5) 19.25 km (27.1 kph) +191m
ahr:132 max:248 shoes: Cervelo P3

Zwift after pub

Tuesday Jul 19, 2016 #

5 PM

Running hills 1:51:17 intensity: (1:00 @0) + (12:32 @1) + (21:16 @2) + (28:52 @3) + (13:56 @4) + (33:41 @5) 18.31 km (6:05 / km) +697m 5:06 / km
ahr:159 max:224 shoes: GT-2160

Night hills in north sydney with Andy and Ondrej.
4x longer hill around ben-boyd, the last being the pick of the bunch, then some shorter more explosive reps around lavender bay. Good beers.
Very happy that the legs were fine on the uphills, quads still VERY squimish on the downs.

Monday Jul 18, 2016 #

6 PM

Cycling (Turbo) 48:31 intensity: (11:18 @0) + (36:36 @1) + (27 @2) + (10 @3) 17.49 km (21.6 kph) +214m
ahr:102 max:151 shoes: Cervelo P3

TT zwift to try and get feeling in the quads again.
Trying out higher aerobars and forward seat. feels good. but quads
do
not
feel
good

Sunday Jul 17, 2016 #

10 AM

TrailRunning 1:22:24 intensity: (24 @0) + (10:27 @1) + (14:41 @2) + (37:14 @3) + (15:36 @4) + (4:02 @5) 9.74 km (8:28 / km) +439m 6:54 / km
ahr:149 max:221 shoes: Inov8 RaceUltra

Somehow dragged myself out with Brooner and Ondrej for a shorter run from Leura to the falls, and back via sublime point. Couldn't get the legs to go any further as the quads were burning and energy very low. Really struggling with the extra 10s/k that Brooner and Ondrej were holding.

Saturday Jul 16, 2016 #

9 AM

TrailRunning long 5:44:23 intensity: (38:10 @1) + (36:08 @2) + (1:56:02 @3) + (1:16:06 @4) + (1:17:57 @5) 33.25 km (10:21 / km) +1339m 8:37 / km
ahr:162 max:224 shoes: Inov8 RaceUltra

Mt Victoria to Blackheath via Grand Canyon. Had intended on running through to Leura, but a track didn't exist so couldn't get through.
Very stiff from the get-go and was pretty toasted after 10km of technical narrow single track (which took almost 2 hours). Got a bit clearer after acacia flat, then started really hurting in the quads and glutes up the GC climb. Entered the pain-cave proper on the final stretch from Govetts leap to the station.
A great day out, but not a great indicator of current fitness... hopefully its affected by recent flu and back stiffness more than poor fitness.

Friday Jul 15, 2016 #

6 PM

TrailRunning 32:07 [3] 3.56 km (9:01 / km) +192m 7:06 / km
shoes: Inov8 RaceUltra

Quick solo pitch-black headtorch run to the waterfalls near Leura, before i chickened out and came back out the way i came.

Thursday Jul 14, 2016 #

8 AM

Cycling (Commute) 25:00 [1] 8.0 km (19.2 kph)
(sick)

been a bit fluey and the back still a bit stiff from vb, but probably ok for the weekend.

Tuesday Jul 12, 2016 #

7 AM

Cycling 36:13 [3] 13.06 km (21.6 kph) +49m

8 AM

CrossTraining (BeachVolleyball) 2:00:00 [2]

Got the call up from Mike Whitney to play beach vollleyball on Sydney Weekender. Decided it was as good a reason as any to skive work and come out of my vb retirement. Had fun, but back did not enjoy it at all.
Stay tuned, show airs 7th august.


11 AM

Cycling 38:36 [3] 13.07 km (20.3 kph) +122m

Monday Jul 11, 2016 #

Note

Physio on back, which is feeling good, although glute still real tight.
Accupuncture on hamstring tendon which was pretty painful and swelled up to the size of a golfball afterwards. need to keep on top of this one with 1leg forward bends etc

Sunday Jul 10, 2016 #

6 AM

Orienteering 1:19:12 [3] 14.08 km (5:37 / km) +64m 5:30 / km
shoes: GT2000 Yellow

Melbourne uni sprint map.
Underestimated how late the sun would come up and ended up having to start in pitch black, and that combined with a pretty poorly printed map made for some pretty shasty skills.
At the same time, i made a lot of legitimate mistakes and made a completely shambolik attempt really.
still fun.

Thursday Jul 7, 2016 #

Note
(injured)

Back is a lot better today after a solid hour or so on the foam roller watching the tour last night, focusing on high left hamstring, high glutes, vertebrae and mid back.
No longer concerned about this being the start of a long term injury.

Wednesday Jul 6, 2016 #

Note
(injured)

no improvement, but thats ok

Tuesday Jul 5, 2016 #

Note
(injured)

Physio and chiro
Suspect twinge between posterior hip and spine, and the rest of backpain are resulting symptoms.
twinge probably caused by lack of rotational flexibility in mid spine, probably caused by scar tissue from volleyball.
Suspect also caused by prolonged L hamstring tightness.

Monday Jul 4, 2016 #

Note
(injured)

Back still busted. Can walk, but gingerly.

Sunday Jul 3, 2016 #

Event: Sydney Metropolitan Turkey Trot
 

Orienteering race 5:00 [0] 1.0 km (5:00 / km)
(injured)

Turkey trot.
Twinged my lower back twisting out of the first control, and decided a couple minutes later it wasn't worth continuing, so walked back to the start. Stretching and hot water bottle.

Saturday Jul 2, 2016 #

10 AM

Cycling 1:07:16 [3] 28.04 km (25.0 kph) +179m
shoes: Cannondale S6 Black

Easy CP laps. legs a bit heavy so kept this recovery for tomorrow

Friday Jul 1, 2016 #

11 AM

Running 16:00 [2] 3.4 km (4:43 / km) +37m 4:28 / km
shoes: GT-2160

Jog to town hall to vote. legs a bit sluggish
5 PM

Running 55:05 [2] 10.74 km (5:08 / km) +91m 4:55 / km
shoes: GT-2160

Runcommute to Brads place for beers

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