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Training Log Archive: bartholemeu

In the 31 days ending Jul 31, 2018:

activity # timemileskm+mload
  Running29 20:37:55 143.35(8:38) 230.7(5:22) 3202375.8
  Cycling20 12:07:27 168.05(13.9/h) 270.45(22.3/h) 1490126.9
  Orienteering7 6:59:46 42.56(9:52) 68.5(6:08) 1316163.9
  TrailRunning2 4:32:32 27.19(10:01) 43.75(6:14) 121489.6
  Strength & Conditioning 7 1:10:0021.0
  Walking1 28:52 0.94(30:39) 1.52(19:02) 8313.3
  Total58 45:56:32 382.09 614.91 8054780.7
  [1-5]58 44:26:33
averages - sleep:8 rhr:44

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Tuesday Jul 31, 2018 #

8 AM

Running 26:22 intensity: (1 @0) + (3:42 @1) + (11:17 @2) + (11:22 @3) 5.4 km (4:53 / km) +32m 4:44 / km
ahr:140 max:155

12 PM

Running intervals 1:11:03 intensity: (3:11 @0) + (9:49 @1) + (6:33 @2) + (11:49 @3) + (13:52 @4) + (25:49 @5) 15.61 km (4:33 / km) +93m 4:25 / km
ahr:154 max:180 shoes: NB Vazee v4 Blue

Hurts 4x10mins.
such a tough session. Got halfway through the 1st to realise that i shouldn't actually be doing it at 5k pace, more like 10k, but it was too late.
Legs really fatigued halfway through the third (maybe assisted by stairs yesterday), but was convinced to get through the 4th because it was a group sesh.
kms (2.73, 2.83, 2.66, 2.68) the outs have more uphill, so lets say 5.56 -> 5.34
1 PM

Strength & Conditioning (Core) 5:00 [3]

post-run plank matrix

Monday Jul 30, 2018 #

Note
(sick)

cracked a tooth on Friday, and taking some time to sort out a fix... so struggling to eat more than a bare minimum.
Also still at the tail end of a cold, but ready to start to build up training again.
8 AM

Running 32:11 intensity: (36 @0) + (3:11 @1) + (18:18 @2) + (10:06 @3) 6.33 km (5:05 / km) +67m 4:50 / km
ahr:137 max:151 shoes: GT2000 WhiteOrange

12 PM

Running hills (Stairs) 1:04:51 intensity: (1:39 @1) + (3:24 @2) + (30:25 @3) + (22:44 @4) + (6:39 @5) 10.53 km (6:09 / km)
ahr:156 max:174 shoes: GT2000 WhiteOrange

Went to moostairs, but they were getting jet-sprayed so went to another stairway nearby.
2x10mins, powerhiking in the 5min recovery.
Not as full on as normal as the stairs are shorter and sketchier, so downhills are a bit slower.
A couple of half efforts on the way back.

Pretty close to the 'in-between' level of efforts i'm trying to avoid.
6 PM

Running 29:05 intensity: (19 @0) + (2:17 @1) + (13:07 @2) + (13:22 @3) 5.73 km (5:05 / km) +25m 4:58 / km
ahr:139 max:155

Sunday Jul 29, 2018 #

Event: 2018 State League #12 (NSW Sprint Champs)
 
8 AM

Cycling 30:19 intensity: (19 @0) + (13:19 @1) + (13:04 @2) + (3:37 @3) 8.64 km (17.1 kph) +45m
ahr:129 max:154

9 AM

Running warm up/down 14:52 intensity: (6 @0) + (6:01 @1) + (4:04 @2) + (4:41 @3) 2.13 km (6:59 / km) +21m 6:39 / km
ahr:132 max:157

A bit more of a warm up than i'm used to, and i think it really helped!
Think i will try and do a bit more of a warmup before races from now on, including almost-sprint, downhills, mobilisation.

Orienteering (Sprint) 17:13 intensity: (4 @1) + (6 @2) + (14 @3) + (5:27 @4) + (11:22 @5) 4.16 km (4:08 / km)
ahr:171 max:182 shoes: GT2000 WhiteOrange

NSW champs UNSW. 3rd M21, 4th overall
Was looking forward to this, but after being sick all week and still suffering, and then cracking a tooth on Friday, didn't really know how i'd go.
Ran a pretty smooth course. At places not the perfect route, but didn't hesitate when doing so.
Felt like 5-6 i went the long way, but meant it was simple and could read ahead.
10-11 was leg of the day... long with 4 or so options. I tried one way but couldn't quickly determine whether i was allowed through a carpark, so turned and went another way... probably lost 20sec or so there, but everyone seemed to lose some time here.

Felt like i lost a lot of time not having an SI air. 2 controls in particular didn't punch as it had a cablelock through so had to turn and re-punch. Not sure how much time overall. Guess i have to buy an upgrade, although it sucks having to pay-for-speed.

Overall, i think everyone's consistent splits and lack of mistakes re-affirms that the course was maybe set a little too easy, especially given the potential for complexity on that map.

Splits http://obasen.orientering.se/winsplits/online/en/d...
10 AM

Running warm up/down 8:50 intensity: (3 @0) + (3:48 @1) + (4:41 @2) + (18 @3) 1.15 km (7:42 / km) +46m 6:25 / km
ahr:130 max:146

Cycling 31:29 intensity: (39 @0) + (4:14 @1) + (10:19 @2) + (16:12 @3) + (5 @4) 10.89 km (20.8 kph) +53m
ahr:141 max:158

Saturday Jul 28, 2018 #

Event: SOS (Northside) - Ryde
 
Event: SOS (Hills District) - Pennant Hills
 

Friday Jul 27, 2018 #

1 PM

Running 37:04 intensity: (8:56 @1) + (23:17 @2) + (4:51 @3) 7.03 km (5:16 / km) +109m 4:54 / km
ahr:135 max:156 shoes: NB Vazee v4 Blue

Still feeling sick but feel i need some sun, so to make sure i didn't overdo it took a draft of the botanical gardens map to get more familiar and flesh some out.

Thursday Jul 26, 2018 #

1 PM

Orienteering (Sprint) 59:49 intensity: (10 @0) + (7:44 @1) + (15:53 @2) + (27:37 @3) + (8:25 @4) 10.92 km (5:29 / km) +130m 5:10 / km
ahr:145 max:167 shoes: NB Vazee v4 Blue

Still a bit sick but figured I could get something out of some map work so took Bert.s pyrmont corridor map and an old stingers map out.
Knowing the area so well makes it hard but the urban corridor idea was interesting.
Main learning was that if you can look up and see where you want to be, you don't necessarily need to use the map to get there

Monday Jul 23, 2018 #

Note
(sick)

Anne and oscar have been really sick for 2 weeks or so now, so was surprised i didn't catch it earlier... but i feel quite sure that it got me after spit-manly. not eating enough afterwards meant my immunity was down, then being in the same room as two coughing sick-tards meant i only got 4 hours sleep that night. no wonder.
Seems like standard manflu. should be ok in 3-4 days

Sunday Jul 22, 2018 #

Event: 2018 Metro League #5 Lapstone
 
10 AM

Orienteering race 50:17 intensity: (8 @0) + (4:50 @1) + (7:45 @2) + (20:22 @3) + (13:49 @4) + (3:23 @5) 6.37 km (7:54 / km) +4m 7:52 / km
ahr:151 max:175 shoes: Inov8 X-Talon 212

Metroleague Lapstone
Pretty good run apart from some a few 2-3 minute mistakes
2. a tricky control i thought, climbing from a river then contouring around. was too low, so missed the curve of the contour. Not sure how i would do this again
7. went way off bearing ending up on a different trail
15. Should have navved off the ridge rather than the river, which was slow.

Respectable time.

Walking 28:52 intensity: (1:37 @0) + (21:52 @1) + (4:40 @2) + (43 @3) 1.52 km (19:02 / km) +831m 5:05 / km
ahr:118 max:148

collecting controls

Division 1 - Splits

Saturday Jul 21, 2018 #

7 PM

Cycling (Turbo) 59:59 intensity: (59:58 @2) + (1 @3) 27.48 km (27.5 kph)
ahr:101 max:110 shoes: Cervelo P3

Aerobic watching counterpart. crazy how low my HR is on the tt.
Watts around 200-220, so might have quite a good ftp at the moment as well.

Friday Jul 20, 2018 #

8 AM

Running 28:38 intensity: (11 @0) + (13:41 @1) + (12:37 @2) + (2:09 @3) 5.92 km (4:50 / km) +17m 4:46 / km
ahr:130 max:148 shoes: Hoka Claytons

pretty heavy legs, and pretty sore lower abs
4 PM

Cycling 42:33 intensity: (4:36 @0) + (23:07 @1) + (13:52 @2) + (58 @3) 14.46 km (20.4 kph) +95m
ahr:122 max:146 shoes: Cannondale S6 Black

Home via CP. Too windy to be enjoyable so just a lap

Thursday Jul 19, 2018 #

8 AM

Running 33:44 intensity: (10:44 @1) + (22:51 @2) + (9 @3) 5.83 km (5:47 / km) +69m 5:28 / km
ahr:131 max:144 shoes: GT2000 WhiteOrange

commute with laptop and full backpack.
Felt about 20kg for some reason
3 PM

TrailRunning tempo 2:01:39 intensity: (32 @0) + (24:21 @1) + (35:15 @2) + (20:34 @3) + (40:57 @5) 21.35 km (5:42 / km) +375m 5:14 / km
ahr:139 max:185 shoes: GT2000 WhiteOrange

jog to spit via a honeyrider paddle, then spit-to-manly speedrun with Mounty and Jack.
Had wanted to go during the light and smash it but the lure of beers was too much so started in the dark with torches.
about 1km inm (after Mounty had been sledging me about my headtorch dying), my headtorch started flashing that it was low battery, so had to do an on-the-run battery change along clontarf beach under mounty's light... felt like reloading mid-gunfight.
From there really enjoyed pushing the pace on the climb, and attacking the downhill (i think the beers helped here). 3 tiny wrong turns, but the good thing about spit-to-manly is anything left in the tank from taking it easy under torchlight gets wiped out along the final footpath.
Finishing around 41 mins which meant a free towel and my name on the leaderboard at pace-manly (temporarily)

Wednesday Jul 18, 2018 #

1 PM

Running 1:10:23 intensity: (21 @0) + (9:30 @1) + (35:25 @2) + (25:07 @3) 14.02 km (5:01 / km) +96m 4:51 / km
ahr:138 max:153 shoes: GT2000 WhiteOrange

I'm finding wfh days are the hardest to get a good amount of activity done, so happy about this one.
Went towards the airport with a view of exploring some ambiguous googlemap areas, and maybe getting some of the wolli track. After a few dead ends in industrial estates, found a little hole in a fence which took me along a pipeline by the river, then up and into 1km or so of singletrack! very random. Might actually be able to get through here on the cross bike haha!
Nice little surprise on an otherwise pretty pavement-heavy run

Need to get back to disciplined effort. my easys have been creeping up, causing my hard sessions to creep down.

Tuesday Jul 17, 2018 #

9 AM

Cycling 27:06 intensity: (3:38 @0) + (12:44 @1) + (7:20 @2) + (3:24 @3) 9.95 km (22.0 kph) +58m
ahr:122 max:149 shoes: Cannondale S6 Black

1 PM

Cycling 59:28 intensity: (1:36 @0) + (12:09 @1) + (15:21 @2) + (23:15 @3) + (6:55 @4) + (12 @5) 23.56 km (23.8 kph) +224m
ahr:140 max:171 shoes: Cannondale S6 Black

Didn't want to push my good streak with a hard run today, so opted for something different... a lunch ride!
went over to bradley's head and taronga zoo and back in an hour. pretty good workout, lots of stops and climbs, not too dangerous. very hard to get out and back without spending over 90mins away from desk tho...
HR higher than easy, but lower than hard. exactly what i'm avoiding, but given i'll rest tomorrow anyway, its probably better than a totally easy day.
5 PM

Running 27:19 intensity: (3 @0) + (2:33 @1) + (15:34 @2) + (9:09 @3) 5.4 km (5:04 / km) +47m 4:51 / km
ahr:138 max:151 shoes: NB Vazee v4 Blue

easy trot home with the laptop

Monday Jul 16, 2018 #

8 AM

Running 28:48 intensity: (6 @0) + (10:00 @1) + (16:56 @2) + (1:46 @3) 6.08 km (4:44 / km) +84m 4:26 / km
ahr:131 max:148 shoes: GT2000 WhiteOrange

Strength & Conditioning (Circuits) 10:00 [3]

3 stops on the way to work at equipment. chinups, pullups, pushups, then plank matrix at work.
4 PM

Orienteering (Sprint) 1:34:52 intensity: (48 @0) + (22:14 @1) + (1:02:18 @2) + (9:32 @4) 16.7 km (5:41 / km) +272m 5:15 / km
ahr:133 max:154 shoes: Boston Adidas boost

ML commute with sprintO sessions.
Took some maps to Callan park on the way home. Fun, but not quite technical enough. The last 2 maps were more technical, but it was getting dark and actually had to slow down to be able to see the map. Bailed and decided to do them another time with full light.

L achilles a bit painful on the way back... reminding me that doing these sort of sessions is really what i've been avoiding in my polarization... half-effort on Sunday and half-effort on Monday jeopardizes my full-effort on Tuesday.
Need to rethink this.

Sunday Jul 15, 2018 #

Event: Garingal Local Event (Ultrasprint)
 
10 AM

Orienteering (Ultrasprint) 39:35 intensity: (1:02 @0) + (18:14 @1) + (11:53 @2) + (8:26 @4) 4.7 km (8:25 / km) +8m 8:21 / km
ahr:128 max:155 shoes: GT2000 WhiteOrange

Ultra sprint wahroonga. Actually navved pretty well (it was a pretty simple map) making zero mistakes until the 3rd last control on the last map In the maze. Oscar LOVED running around punching all the controls.

Also. WIN. good race selection bart... undefeated in ultrasprints.
3 PM

Running hills 42:24 intensity: (5:45 @0) + (23:46 @1) + (7:49 @2) + (5:04 @3) 5.31 km (7:59 / km) +145m 7:01 / km
ahr:120 max:157 shoes: GT2000 WhiteOrange

Pram run in Sydney Park doing hills

Saturday Jul 14, 2018 #

12 PM

Strength & Conditioning (Circuits) 20:00 [3]

trying to do some heavier sets (without getting heavier weights).
With about 14kg, 3 circuits of
10 singleleg squats, 2 chinups, 10 pushups, 10 bulgarian squats, 15 dips, 6 biceps, 10 backlunges, 10 singleleg calfraises, 15 onearm deadlifts.
felt close to the right level of resistance, thinking of getting something heavier to do more squats etc with.

Cycling (Turbo) 15:49 intensity: (15:48 @1) + (1 @3) 6.93 km (26.3 kph)
ahr:1 max:1 shoes: Cervelo P3

cooldown

Friday Jul 13, 2018 #

Note

feel very well recovered from yesterday... i'm trialling creatine after hard runs to help with recovery. The downside to creatine is muscle mass, which i think i am ok with...
9 AM

Cycling 26:24 intensity: (2:43 @0) + (20:07 @1) + (3:33 @2) + (1 @3) 8.1 km (18.4 kph) +53m
ahr:117 max:142

12 PM

Running 1:26:04 intensity: (11 @0) + (13:25 @1) + (40:28 @2) + (32:00 @3) 15.16 km (5:41 / km) +328m 5:07 / km
ahr:138 max:155 shoes: Boston Adidas boost

Easy run over the bridge... exploring little random stairwells down to the water at Kurraba point. Very fun, and enjoying these little easy adventures when i can afford to be out for a bit longer.

Slight twinge R high calf on downhills.
6 PM

Cycling 28:05 intensity: (4:32 @0) + (22:27 @1) + (1:02 @2) + (4 @3) 8.7 km (18.6 kph) +60m
ahr:112 max:138

Cycling (Turbo) 47:34 intensity: (3:42 @0) + (43:51 @1) + (1 @3) 20.8 km (26.2 kph)
ahr:106 max:117 shoes: Cervelo P3

Oscar and anne were asleep by 7 so took the opportunity to watch the tour highlights with a beer on the turbo. 200w 40mins on aerobars. Crazy how low my HR is on aeros (110bpm) without feeling especially easy... the HR is correct as well! as it measured about the same on wrist and chest... wonder why that is?

Thursday Jul 12, 2018 #

1 PM

Running intervals 45:41 intensity: (5 @0) + (10:37 @1) + (13:21 @2) + (6:36 @3) + (15:02 @5) 8.71 km (5:15 / km) +31m 5:09 / km
ahr:141 max:171 shoes: GT2000 WhiteOrange

Following Coach Mountbull's advice, did a 12x400m off 2mins. Unfortunately the track at erko is super short, so despite adding 30m or so to each rep, it still looks 30m or so short.
No matter, really happy with this session... splits staying within a second the whole way, around 1:09 (3:05m/k) and form staying solid.
Hr a better reading after tightening the watch halfway, but still pretty useless for this purpose, might use a monitor just for interval sessions when i care enough.

Feeling strong atm

Wednesday Jul 11, 2018 #

8 AM

Cycling 36:53 intensity: (10:55 @0) + (20:22 @1) + (5:02 @2) + (34 @3) 10.68 km (17.4 kph) +99m
ahr:109 max:147

amazing what a good night sleep can do. recovered a lot better this morning. v.relaxed on the ride in
12 PM

Running 1:03:24 intensity: (1:58 @0) + (21:36 @1) + (27:00 @2) + (12:50 @3) 11.16 km (5:41 / km) +353m 4:54 / km
ahr:131 max:156 shoes: NB Vazee v4 Blue

Easy redleaf pool with Bull and Mounty. the hills/stairs felt tough today.
1 PM

Strength & Conditioning 10:00 [3]

halfarsed chinups/planks etc at rushcutters then plank matrix back at the office
4 PM

Cycling 23:59 intensity: (4:19 @0) + (17:16 @1) + (2:23 @2) + (1 @3) 8.18 km (20.5 kph) +25m
ahr:110 max:138

Tuesday Jul 10, 2018 #

7 AM

Running 23:46 intensity: (3:22 @1) + (17:33 @2) + (2:51 @3) 5.26 km (4:31 / km) +34m 4:23 / km
ahr:136 max:149 shoes: NB Vazee v4 Blue

easy in. felt quite good flow for some reason. after a pretty sluggish evening/morning
12 PM

Running hills 1:09:12 intensity: (1:18 @0) + (7:15 @1) + (24:25 @2) + (16:14 @3) + (20:00 @5) 13.91 km (4:58 / km) +225m 4:36 / km
ahr:139 max:157 shoes: Boston Adidas boost

Hurts, 8x up observatory hill, hard up easy down.
in hindsight actually not the best session for me... i'd probably get more from doing it continuous... but good to be getting semi regular with that crew.
Still refining fenix... HR measuring a constant 150ish instead of peaks and troughs.

Monday Jul 9, 2018 #

Note

Podcast rundown
- A lot of chat on tendon stiffness, didn't really get much on this
- An interesting tid-bit on critical speed, well described, but will need to look at it more. The test for it sounds horrible... Sprint all out (with no mind for pacing whatsoever) for 3mins, and measure your speed for the last 30seconds. yuck)
9 AM

Cycling 22:25 intensity: (1:03 @0) + (18:32 @1) + (2:49 @2) + (1 @3) 7.95 km (21.3 kph) +55m
ahr:119 max:141

12 PM

Running long 1:40:22 intensity: (41 @0) + (50:29 @1) + (42:42 @2) + (6:30 @3) 17.58 km (5:43 / km) +329m 5:13 / km
ahr:129 max:157 rhr:44 slept:11.0 shoes: GT2000 WhiteOrange

A different lunchie today over to Greenwich Point, whose trails i've never been on before! Very enjoyable loop, and the brain definately needed it today.
Long for a lunch run, but legs and energy levels still more fatigued than they should be, felt the same on Saturday as well.
5 PM

Cycling 23:37 intensity: (2:22 @0) + (20:15 @1) + (58 @2) + (2 @3) 7.77 km (19.7 kph) +66m
ahr:112 max:142

Sunday Jul 8, 2018 #

Event: 2018 State League #11
 
10 AM

Running (pram) 22:00 intensity: (2:43 @0) + (19:11 @1) + (6 @3) 3.13 km (7:02 / km) +14m 6:53 / km
ahr:108 max:120 slept:5.0 shoes: New Balance Minimus

Pramrun with oscar in minimals to meet anne
12 PM

Cycling (Turbo) 51:17 intensity: (9:18 @0) + (41:58 @1) + (1 @3) 25.94 km (30.3 kph) +84m
ahr:103 max:117 shoes: Cervelo P3

energy slow to recover from yesterday, but had an opportunity so got on the aerobars to watch stage 1 of the tour. Chaos!

Saturday Jul 7, 2018 #

Event: 2018 State League #10 (Middle Distance) Tallowa Gully
 
6 AM

Running 11:14 intensity: (30 @0) + (9:04 @1) + (1:33 @2) + (7 @3) 1.93 km (5:50 / km) +15m 5:37 / km
ahr:124 max:132

TrailRunning long 2:30:53 intensity: (6 @0) + (16:34 @1) + (1:33:14 @2) + (33:40 @3) + (6:32 @4) + (47 @5) 22.4 km (6:44 / km) +840m 5:40 / km
ahr:138 max:173 shoes: Inov8 RaceUltra 2018

Thirroul to Wollongong via Mt Woonona and lower escarpment trail.
Had intended on going up Keira at the end, but legs were pretty shot from the elevation and running out of time.
Really do love the trail down there... so many fun mountain bike tracks to play in.

750ml. 2 bars and a gel.

Friday Jul 6, 2018 #

8 AM

Running 1:08:57 [3] 13.46 km (5:07 / km) +157m 4:51 / km
shoes: Adidas Adios Boost

Easy to work via CP checking out a cx route.
Podcast on neuromuscular fatigue. V interesting but no real takeaways apart from confirmation of the importance of downhill training.
5 PM

Running 25:00 intensity: (39 @1) + (13:10 @2) + (8:38 @3) + (2:33 @4) 5.53 km (4:31 / km) +20m 4:26 / km
ahr:163 max:190 shoes: NB Vazee v4 Blue

short commute

Thursday Jul 5, 2018 #

8 AM

Cycling 31:12 [3] 10.41 km (20.0 kph) +120m

1 PM

Running hills 1:23:00 intensity: (50:00 @3) + (33:00 @5) 14.81 km (5:36 / km) +607m 4:39 / km
shoes: GT2000 WhiteOrange

Tried something a bit different. Over to Darling point and 20minutes(23mins) tempo up and down the hills over there. Tried to maintain a tempo effort, pushing the downs and flats. Some really good sections for downhill reps over there, but all on roads.
found one huge stairway to the water on the east side which may or may not have been in someone's backyard.
Then did a 10x moostair set on the way back.
Totally shattered after the moos, walking a fair way, and actually feeling like i was going to topple over jogging down martin place.
good sesh.
5 PM

Cycling 26:49 [3] 8.04 km (18.0 kph) +46m

Wednesday Jul 4, 2018 #

11 AM

Cycling (Turbo) 30:12 intensity: (17:46 @0) + (12:25 @1) + (1 @3) 13.49 km (26.8 kph) +197m
ahr:95 max:123 shoes: Cervelo P3

Zwift freeride on aerobars. a couple of efforts 5m/4m/3m
5 PM

Orienteering 38:43 [3] 6.95 km (5:34 / km) +78m 5:16 / km
shoes: GT2000 WhiteOrange

Took an old sprint map to sydney Park and re-ran it just above easy pace. The idea was to try and straightline every control as much as possible irrespective of route choice.
I think it's possible to get something out of this sort of session, but it was too dark so had to rely on my knowledge of the park rather than the map.
I think I could still get something out of this map by taking a compass and doing a straightline corridor.
6 PM

Strength & Conditioning (Core) 5:00 [3]

Plank matrix

Tuesday Jul 3, 2018 #

Note

Spent the last two weeks logging all food into an app called cronometer as an experiment.
Pretty cool, except the results vary MASSIVELY depending on how you enter your data.

Generally learnings though,
i think it's pretty safe to say i could eat more carbs, and generally could eat more generally,
i could keep an eye on magnesium and potassium as they have an importance to runners generally.
Eating a whole bag of kettle chips really shouldn't be a thing, and chinese takeaway lunch should be rarer,
I don't really need to worry about the things they say vegetarians should worry about... being mainly pescatarian means my protein, iron, b12, etc is really very ok from milk and things like a tin of tuna here and there.


8 AM

Running 28:34 [3] 5.65 km (5:03 / km) +70m 4:46 / km
shoes: GT2000 WhiteOrange

ToWork. Energy recovering slowly.
12 PM

Running intervals 1:00:00 intensity: (30:00 @3) + (30:00 @5) 12.15 km (4:56 / km) +53m 4:50 / km
shoes: GT2000 WhiteOrange

Hurts 4x2k, although may have been a bit shorter looking at the times.
Tried to pace a bit better, and stay more relaxed given the number of painface photos that have come up of me lately. Seemed to help.
(6:57, 6:50, 6:52, 6:53)

Suunto didn't pick up sattelite for the ENTIRE workout. A Fenix5 is in the mail. 2 Suuntos for sale,

Strength & Conditioning (Core) 5:00 [3]

plank matrix. added pushups to the start and end. Feeling stronger already.
5 PM

Cycling 25:00 [3] 8.29 km (19.9 kph)

6 PM

Cycling 20:43 [3] 5.86 km (17.0 kph) +73m

pub

Monday Jul 2, 2018 #

7 AM

Cycling 1:06:34 [3] 24.34 km (21.9 kph) +137m
shoes: Specialized TriCross

ToWork Via CP. tried a couple of little off-road bits. wonder if it's kosher to ride the white-fence dirt for a couple of laps...
12 PM

Running 30:00 [3] 4.99 km (6:01 / km) +109m 5:25 / km
shoes: Hoka Claytons

trot around the rocks doing core work, then ended up at the MCA for some art-ing
1 PM

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

core sets during the easyrun.
3xplank matrix (1min front, 30s side, 30s back, 30s side, 1min front)
had to drop to elbows a couple of times

Sunday Jul 1, 2018 #

Event: 2018 Sydney Metropolitan Turkey Trot
 
9 AM

Orienteering race (TurkeyTrot) 1:59:17 [4] 18.69 km (6:23 / km) +824m 5:14 / km
shoes: Inov8 X-Talon 212

Turkey Trot 2018
1st place to first control! thats all that matters. Ended up finishing with Keelan about 30 seconds behind Glenn.
So many big and small errors by all three of us through the race meant we were running around each other the whole way which was heaps of fun.
Made about 5 conscious risky plays out of the group to take slightly inefficient route-choices with the hope of making a gap, but none of them really paid off enough to matter.

Biggest error cost about 6 minutes. I was only 20seconds or so behind Glenn and missed an indistinct track on the right of a long trail stretch. Only realised 1km further along and had to turn around and run back, finding keelan at the junction. Up the next hill, Glenn had made an identical type of mistake at the control itself, losing 6 minutes, so we were all running together again. That mistake might have cost me the win really, with not much real nav after that.

In the last 5k or so made 3 little risky plays out of the group trying to shortcut track bends etc... one costing me 30s (with keelan thankfully pointing me in the direction of the control he'd just punched) and the other maybe a bit more (wasn't sure where i re-met the track)
Felt cooked and was trying to spur on Keelan to push to catch Glenn but he was too far gone.

Love this race

Running warm up/down 5:07 [3] 0.81 km (6:20 / km) +6m 6:06 / km


TT Long - Splits

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