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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 31 days ending Mar 31, 2018:

activity # timemileskm+mload
  Cycling18 19:03:50 262.63(13.8/h) 422.65(22.2/h) 5931291.4
  Running18 14:18:51 98.11(8:45) 157.9(5:26) 2999273.0
  TrailRunning2 7:16:54 43.17(10:07) 69.48(6:17) 2589162.4
  Orienteering2 1:51:38 6.12(18:14) 9.86(11:20) 20657.4
  Strength & Conditioning 3 1:20:0024.0
  Walking1 55:21 1.23(45:05) 1.98(28:01) 3516.6
  Total42 44:46:34 411.26 661.86 11759824.8
  [1-5]42 44:25:35
averages - sleep:3.5

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Saturday Mar 31, 2018 #

7 AM

Running 50:00 [3] 8.53 km (5:52 / km) +5m 5:51 / km
shoes: GT2000 WhiteOrange

Wollongong Pramrun with Anne and oscar with a long stop at the beach

Friday Mar 30, 2018 #

6 AM

Cycling 4:18:31 intensity: (2:37 @0) + (1:04:31 @1) + (2:01:57 @2) + (1:07:33 @3) + (1:53 @4) 89.93 km (20.9 kph) +1418m
ahr:135 max:163 shoes: Specialized TriCross

To gong for easter. Took the cross bike and took lady carrington which ive wanted to do for ages. Was awesome, cx is the way to do it, but punctured 3/4 through with the oldest shittiest minipump on the planet.
Legs very tired from the start, one of those days where the bike feela like it weighs a tonne (which my cx bike kinda is), and legs never recovered. As soon as out of the rnp, there was a stiff headwind meaning 25kmh was hard going on the flats!
Awesome time, completely shattered at the end, stuffing a bag of rocket (the only food available) into my mouth at thr end. Crazy that food levels were so low after a big bowl of cereal brekky, 1bottle tailwind, 3 bars and a gel...

Thursday Mar 29, 2018 #

6 AM

Cycling 2:16:43 [3] 51.82 km (22.7 kph) +799m
shoes: Cannondale S6 Black

Zero carb dinner and no brekkie, a new trial of a midweek watsons bay loop clockwise. Very nice way to do it, just need to avoid the bourke st bit next time and take bike path through rushcutters bay.
12 PM

Running hills 1:15:00 [3] 10.1 km (7:26 / km) +503m 5:57 / km
shoes: Hoka Claytons

Moo stairs then beers with mounty. Planned on 5 singles - 10 doubles repeated without rest but had to stop after 15. Then started 5 singles 10 doubles again but had to stop after the 5th double. Still great session and good beers after! Will do again
5 PM

Cycling 24:25 [3] 7.99 km (19.6 kph) +105m
shoes: Cannondale S6 Black

Wednesday Mar 28, 2018 #

8 AM

Running 36:31 [3] 7.56 km (4:50 / km) +199m 4:16 / km
shoes: GT2000 WhiteOrange

easy commute. legs still pretty sore from strength on monday which is a good sign.
8 PM

Running 37:32 [3] 7.75 km (4:51 / km) +129m 4:28 / km
shoes: GT2000 WhiteOrange

Late at work so skipped nrg hills and easy home

Tuesday Mar 27, 2018 #

Event: 27th Sydney Summer Series - Chatswood
 
8 AM

Running 35:30 [3] 6.57 km (5:24 / km) +107m 5:00 / km
shoes: GT2000 WhiteOrange

easy commute.
Glutes pretty domsed from yesterday, which is a good sign.

Monday Mar 26, 2018 #

Strength & Conditioning (legs) 45:00 [3]

Extended strength session while Oscar overslept. About 45mins of work spread over 90 mins or so. Lots of weighted stepups, squats, lunges, calfs, side raises, finishing with biceps. Good session but a little undirected

Sunday Mar 25, 2018 #

Event: 2018 Metro League #1
 
6 AM

Cycling 2:34:23 intensity: (5:23 @0) + (22:16 @1) + (32:38 @2) + (1:23:18 @3) + (7:46 @4) + (3:02 @5) 64.98 km (25.3 kph) +1214m
ahr:142 max:224 shoes: Cannondale S6 Black

5am wake up for sunrise at brooklyn which was maybe the best sunrise i.ve ever seen. Then planned to do 4 gorges to orienteering at thornleigh but ran out of time so skipped bobbin head. Felt pretty good at tempo but not anything stronger than that. Heavy bike due to backpack, too much water etc.

Orienteering 1:30:17 intensity: (19 @1) + (6:12 @2) + (43:20 @3) + (32:46 @4) + (7:40 @5) 6.43 km (14:02 / km) +171m 12:23 / km
ahr:156 max:176 shoes: Inov8 X-Talon 212

Well fk me. Just when you think you're getting the hang of bush orienteering... huge error (5 mins) at 2, travelling too far down the watercourse and having to completely relocate, followed by generally shabby nav until 7, where i followed a taped track which took me onto the next ridge. Spend 20 mins trying to figure out wtf was going on before realising. Then got to the correct ridge and excited too early. 30 mins lost on one control meant a 90 minute finish... 2x the winning time lol.
Learnings.
If something doesn.t look right on the map, you're probably wrong.
Compass work is still really shabby. I think i need to use it more to check macro features... at the moment i think im using it too much to check micro stuff like track direction and small directions between features instead of contour direction etc.

Also, brain didnt feel fatigued at the time, but was completely shattered in the evening, so i guess the early wake up and bike may have contributed more than i give it credit.

Saturday Mar 24, 2018 #

9 AM

Running (pramrun) 46:46 [3] 7.0 km (6:41 / km) +50m 6:27 / km
shoes: GT2000 WhiteOrange

Balmain bay pramjog with anne and oscar

Friday Mar 23, 2018 #

8 AM

Cycling 30:20 [3] 10.44 km (20.7 kph) +143m

1 PM

Running tempo 58:19 [3] 13.22 km (4:25 / km) +218m 4:05 / km
shoes: Hoka Claytons

Tempo silly run with mounty.
8k tempo to wayward, paddle and retro games, then (unwillingly) some sort of tempo/interval thing back to the office.
Was killing the games until the beers and mounty's experience kicked in.
Pretty tanked, some of those beers were toughies, and pretty happy with the tempo efforts.
5 PM

Cycling 21:10 [3] 6.07 km (17.2 kph) +83m

Thursday Mar 22, 2018 #

6 AM

Cycling 2:08:35 intensity: (1:18 @0) + (31:17 @1) + (49:26 @2) + (40:55 @3) + (5:39 @4) 50.76 km (23.7 kph) +599m
ahr:137 max:169 shoes: Cannondale S6 Black

Lapa loop before work.
The new route isn't as great on a weekday where the industry is all in full swing, even early in the morning, so would probably avoid the port botany section next time, either going down bunnerong, or L onto maroubra rd.
Could also head straight to bronte and to an out and back along the coast, although this is more short-sharp climbs and winding around.

A nice thing to do on a weekday morning, the beaches are always beautiful, although i guess because i always feel like i'm on the way to somewhere, i find it hard to push a tempo pace consistently.

oh and almost had a crash in redfern. wheel just slipped out on some bricks, not turning really hard at all. Think i should take my cross bike out when it's wet in future.
5 PM

Cycling 28:44 [3] 9.61 km (20.1 kph) +147m
shoes: Cannondale S6 Black

Commute on the roadie, pushing the pace, but stopped at a bunch of lights trying home via annandale

Wednesday Mar 21, 2018 #

Event: 27th Sydney Summer Series - Putney
 
8 AM

Running 28:57 [3] 6.23 km (4:39 / km) +180m 4:04 / km
shoes: GT2000 WhiteOrange

easy commute from daycare to work with some cadence surges.
knee and body felt a bit more positive this morning, and maybe do have the motivation for uta... still unsure.
6 PM

Strength & Conditioning 20:00 [3]

20to0 with anne, squats pushups side raises moubtainclimbers... so 110 reps of each.
Good but could be better by going slower

Tuesday Mar 20, 2018 #

Note

L knee still not great, and motivation to run solo isn't really there at the moment. Think i'll skip UTA (maybe replace with Mt Difficulty) and instead spend these opportunities on the bike, which i'm enjoying atm.
7 AM

Running long 2:06:14 intensity: (4:15 @1) + (24:04 @2) + (1:15:20 @3) + (18:27 @4) + (4:08 @5) 23.45 km (5:23 / km) +381m 4:59 / km
ahr:149 max:183 shoes: GT2000 WhiteOrange

Commute to work via CP, Bronte, Bondi, Cooper.
Felt comfortable at this speed, but not comfortable any faster. L knee a bit sore. Beautiful way to get to work tho, should leave a bit earlier and have a swim next time.

Sunday Mar 18, 2018 #

7 AM

Cycling 1:42:52 intensity: (54 @0) + (18:54 @1) + (26:17 @2) + (49:11 @3) + (6:12 @4) + (1:24 @5) 41.96 km (24.5 kph) +428m
ahr:141 max:176 shoes: Cannondale S6 Black

Lapa and coogee.
Took some different routes which i found all significantly more enjoyable than my normal route. beach was heaving, glad i got there before the temp skyrocketted to a 38degree max.

Saturday Mar 17, 2018 #

11 AM

Walking 55:21 [3] 1.98 km (28:01 / km) +35m 25:42 / km

Blaxland with Oscar. ended up getting the shits with pulling leaches off every couple of metres, and Oscar wasn't loving it so cut it short.

Friday Mar 16, 2018 #

8 AM

Running 48:09 [3] 9.15 km (5:16 / km) +140m 4:53 / km
shoes: GT2000 WhiteOrange

Trying some experiments with fasting/fasted training.
morning run-commute in after no carbs since yesterday morning and no food since dinner.
12 PM

Running hills 56:36 [3] 8.1 km (6:59 / km) +219m 6:09 / km
shoes: GT2000 WhiteOrange

Pyrmont hill with Mounty, then broke my fast with a beer. nice.
efforts are definately harder without a carb-store, but i already knew that, and took it pretty easy.

Thursday Mar 15, 2018 #

8 AM

Cycling 31:52 [3] 10.49 km (19.8 kph) +169m

Standing commuter.
I think this is a good one to bring back. legs definately get a better workout, especially if i put a bit of effort in in a bigger gear (which i didn't this morning haha)
6 PM

Cycling 24:40 [3] 7.96 km (19.4 kph) +133m

Wednesday Mar 14, 2018 #

Note
slept:3.5

Sleeping has been getting really wierd lately. Last night i went to bed at 8:30, but didn't get to sleep until 2am. Was up and down reading a book, or writing storyboards for work stuff, or app-ideas... was actually quite productive.
Then Oscar woke up around 5:30 so was up from then.
Never really had a problem with insomnia, but been quite restless at night really since Tarawera.

Surprisingly this morning i probably feel better energy/concentration-wise than i have in a long time... might have to do with a steak i had on Monday, or going half a week without coffee last week...
7 AM

Running 28:23 [3] 5.67 km (5:00 / km) +42m 4:50 / km
shoes: Hoka Claytons

Recovery commute with some cadence spinups.
Actually felt pretty good. Lknee not giving any grief. Rknee actually a bit niggly and Rfoot (probably still a little from tarawera)

Tuesday Mar 13, 2018 #

Note
(sick)

Crazy DOMS from sixfoot which is to be expected given my legstrength and the amount of downhill. Think it will all be good apart from L knee which might need a bit longer. Will probably spend some time on the bike until it feels better, and put off jumping on UTA100 entries until then.

Learnings
- like every race, legstrength. If i'm going to keep doing ultras, especially a miler, i need to do at least 1 strength session a week focussing on squats, lunges, high steps, calfraises, deadlifts if possible.
- cadence. I think the cadence work i started doing 6 months ago should be used again in prep for any races with reasonable amounts of up & down to help increase cadence on the climbs without fatigue.

Sunday Mar 11, 2018 #

Note
(sick)

As predicted before the race, i was getting sick. am now smashing a tonne of panadol trying to keep a fever at bay, along with some nausea and lifelessness.
Suspect it probably affect my race somewhat, but still happy with it overall i think.

Saturday Mar 10, 2018 #

Event: Six Foot Track Marathon 2018
 
5 AM

Running 12:19 [3] 1.86 km (6:37 / km) +22m 6:15 / km

7 AM

TrailRunning race (sixfoot) 4:20:01 intensity: (23 @1) + (5:50 @2) + (2:16:50 @3) + (1:53:25 @4) + (3:33 @5) 43.93 km (5:55 / km) +1743m 4:56 / km
ahr:157 max:174 shoes: Inov8 RaceUltra

Six foot track marathon 4:20:01

Went into this knowing i wasn't 100% from tarawera and didn't do a full taper, but still wanted to do reasonably well, especially on the climb to Pluvi.
Push the pace the the stairs, but didn't sprint, and was stuck walking behind everyone else. Don't think it really matters, probably only costs 3 mins or so.
Continued to put a reasonable effort in down to Cox, and really enjoyed the flowing single track just before the crossing.
On the climb, i tried to run the whole way, as i've found that power-walking doesn't really work very well for me... i can't do it quickly, and has often caused high-hamstring probs i think. Made it to Pluvi in reasonably good shape considering i'm not a strong climber.
From there, it was really wierd... i know i wasn't going at a GREAT pace, but thought it was ok, but just got passed by SO many people on the black range... 30-40 i think! Everyone else must listen to the "the race only starts at Pluvi" advice. I didn't really let it get to me, and kept enjoying the race.
At about 30km my L knee, which had given me grief since the O last Saturday started getting pretty painful, but i don't think it affected my race.
Enjoyed the final descent and tried to attack it as much as i could, and a nice beer at the finish.

Overall, I'm not sure whether i'm happy with the result, but i guess i had intended for it not to be a major race, and i'm happy with my enjoyment level throughout.
One thing tho, this race has a really really wierd, different vibe, which i guess is born out of it really being a road-runners race. Everyone who i asked how they went gave me their TIME rather than their enjoyment... everyone i asked how they were going on course told me whether they were meeting their schedule, rather than enjoying the scenery... and everyone knows their PB and whether they beat it. It didn't get me down, but i think most people seem to miss the point that you should be enjoying the privaledge of being out on these trails rather than treating it like a marathon with a min/km goal.

Suunto screwed up again... will send them a note and am thinking about switching back to garmin.

Friday Mar 9, 2018 #

Note
(rest day)

Sore back and hamstrings which usually indicates i'll get sick in the next couple of days.
hopefully its just taper-pain for 6foot.

Wednesday Mar 7, 2018 #

12 PM

Running 52:19 [3] 10.12 km (5:10 / km) +130m 4:51 / km
shoes: Hoka Claytons

easy sydney park on trails. L knee giving me some grief. will rest now til 6foot.

Tuesday Mar 6, 2018 #

9 AM

Cycling 30:00 [3] 10.0 km (20.0 kph)

1 PM

Running tempo 48:39 [3] 10.05 km (4:50 / km) +258m 4:17 / km
shoes: GT2000 WhiteOrange

1k warm up then 6k tempo around 345. Felt pretty good, left knee a bit touchy. Legs more stuffed than lungs.
5 PM

Cycling 21:31 [3] 6.19 km (17.3 kph) +115m

Monday Mar 5, 2018 #

Note
(rest day)

Tough Oscar day. No sleep and no opportunity really. Legs needed a rest anyway

Sunday Mar 4, 2018 #

Event: 2018 Sydney Sprint Series - Botany
 
12 PM

Cycling (Turbo) 40:19 intensity: (3:41 @0) + (28:08 @1) + (8:29 @2) + (1 @3) 20.94 km (31.2 kph) +62m
ahr:119 max:140 shoes: Cervelo P3

Zwift. Recovery

Saturday Mar 3, 2018 #

Event: Saturday Orienteering Series - Mimosa Public School/Davidson High School
 
6 AM

Running 8:58 intensity: (3:51 @0) + (6 @1) + (4:14 @2) + (47 @3) 1.73 km (5:11 / km) +3m 5:08 / km
ahr:114 max:157

TrailRunning long 2:56:53 intensity: (2:24 @0) + (23:11 @1) + (53:57 @2) + (1:16:04 @3) + (21:17 @4) 25.55 km (6:55 / km) +846m 5:56 / km
ahr:142 max:168 shoes: Hoka Claytons

Artarmon to Davidson with Brooner.
Legs shattered but maintained an acceptable pace until 20k in or so where i really started dragging the chain (sorry brooner)
10 AM

Orienteering (Sprint) 21:21 intensity: (15 @1) + (9 @2) + (57 @3) + (9:05 @4) + (10:55 @5) 3.42 km (6:14 / km) +35m 5:56 / km
ahr:168 max:177 shoes: Hoka Claytons

Mimosa School SOS sprint.
Really shabby O from me, combined with average running speed meant an average result 4 minutes off andyhill.
Lots of errors, hesitations and bad route choices... don't think i got ahead of the control once all race.

Splits suggest 2.5 mins on mistakes from 7,10,13, 22 25 and also vslow 9-13 from not looking ahead.

Long Line - Splits

Friday Mar 2, 2018 #

8 AM

Cycling 35:01 [3] 11.45 km (19.6 kph) +118m

12 PM

Running hills 1:02:11 intensity: (5:51 @1) + (18:18 @2) + (23:59 @3) + (14:03 @4) 10.9 km (5:42 / km) +212m 5:12 / km
ahr:146 max:167 shoes: GT2000 WhiteOrange

Pyrmont stairs and strong beers with Andy. Legs pretty shattered from the outset
5 PM

Cycling 23:00 [3] 7.19 km (18.8 kph) +156m

Thursday Mar 1, 2018 #

Note

very tight calves. can't possibly be from yesterday's run with mounty...
8 AM

Cycling 24:32 [3] 7.02 km (17.2 kph) +112m

12 PM

Running 46:28 intensity: (51 @0) + (5:12 @1) + (10:00 @2) + (3:09 @3) + (13:21 @4) + (13:55 @5) 9.9 km (4:41 / km) +200m 4:16 / km
ahr:148 max:190 shoes: GT2000 WhiteOrange

Tried a downhill session, up and over anzac bridge 4 times, focussing on pushing the downhill with good technique.
Managed to really keep the HR up on the downhill which was the goal. Stopped after 4 to avoid any injury etc, and i was stuffed.
Finished in Pyrmont hill for some squats.
1 PM

Strength & Conditioning (Legs) 15:00 [3]

20x Deep steps each side, 20x deep squats, 10x frogs. Times 3
5 PM

Cycling 27:12 [3] 7.86 km (17.3 kph) +130m

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