Training Log Archive: bartholemeuIn the 31 days ending Oct 31, 2018:
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Wednesday Oct 31, 2018 #
Running 41:14 7.38 km (5:35 / km) +42m 5:26 / km
ahr:139 max:155 shoes: GT2000 WhiteOrange
Running warm up/down 3:57 0.89 km (4:27 / km) +4m 4:22 / km
ahr:95 max:137 shoes: GT2000 WhiteOrange
Orienteering (SSS) 45:45 11.09 km (4:08 / km) +168m 3:50 / km
ahr:166 max:181 shoes: GT2000 WhiteOrange
Was hoping this fast course would give an opportunity to run a sub-4mk, but for some reason just made a tonne of mistakes. I think it was mainly due to the map having some very minor inconsistencies/different style that i didn't manage well, and the control placement being a style where it really helped to read every control description (which is great... i just didn't recognize it until half way). It may also have had to do with a 1hr work t-conf right up until start-time.
Biggest mistake was over a minute on the 4th control, which was placed in a strip of white that i saw, but thought it mustn't be it, as it looked a lot wider on the map than in life.
Ran fast, but such big errors, and Glenn took the win.
Running 3:24 0.59 km (5:48 / km) +3m 5:40 / km
ahr:133 max:138
Tuesday Oct 30, 2018 #
Cycling 30:09 11.08 km (22.0 kph) +86m
ahr:120 max:147
Running 27:32 5.52 km (4:59 / km) +48m 4:47 / km
ahr:140 max:168 shoes: GT2000 WhiteOrange
Monday Oct 29, 2018 #
Running 30:05 5.34 km (5:38 / km) +40m 5:26 / km
ahr:136 max:152
Wore some really soft-heeled shoes but still caused the heels to start bleeding again.
Hilariously, the main bloody bit isn't from the blister, but from where Felix rammed me in the achillies with his scooter the day after
Running 28:14 5.99 km (4:43 / km) +41m 4:34 / km
ahr:128 max:138
Saturday Oct 27, 2018 #
Orienteering long 5:51:41 35.49 km (9:55 / km) +1263m 8:25 / km
ahr:136 max:180 shoes: Inov8 RaceUltra 2018
First 2 hours was a really fast, runnable, beautiful section, spiking every control, really really enjoyable. Then spent about an hour trudging through some much thicker stuff for not many points, including missing a control on the wrong ridge. Still not sure how this hour passed with so little progress...
At the first water stop around 3h, and could feel a blister forming on my right heel that i needed to try and tape up. Here it was getting obvious we couldn't do our full intended loop, but had a period of firetrail to figure out a plan.
Next hour was pretty good, conscious/anxious of the time passing, then an hour on some thicker bush with this weird steep loose soil that felt like running on a compost heap... again really slow going through here, considering it wasn't THAT overgrown. I was really dragging the chain on this stuff, moving much slower in terrain than Prong
2nd water stop and did some more patchwork on my heel (forgetting to punch the water control duh), and correctly cut out a lot of controls on the way back.
Highlight was jumping over a snake that was relaxing in a muddy creek. only saw him mid-jump... prong reckons he actually had a go at my foot. yikes.
Felt pretty good fitness-wise, with a hint of a cramp 5h in... Z2 training is paying off. Felt great on-trail right to the end, just leg strength and technique struggling in terrain. 3bars, 2gels, orange and an apple were enough. about 4L water. Cracking day out.
For future rogaines - always worth remembering that the controls closer to the hashouse are generally much easier, so they're good value for the time, and should always try not skip any of them.
Thursday Oct 25, 2018 #
Running 31:03 6.3 km (4:56 / km) +62m 4:42 / km
ahr:139 max:165 shoes: GT2000 WhiteOrange
Focussing on keeping the legs relaxed, not stopping on the footstrike, and importantly - controlling/accelerating cadence using the arms more.
Cycling 21:16 8.78 km (24.8 kph) +80m
ahr:115 max:143
Wednesday Oct 24, 2018 #
Cycling 24:48 8.26 km (20.0 kph) +46m
ahr:115 max:130
Orienteering race 50:18 12.06 km (4:10 / km) +186m 3:52 / km
ahr:164 max:175 shoes: GT2000 WhiteOrange
The course looked long, there simply wasn't any obvious controls to skip, apart for a 30 pointer, so decided i'd just get them all, no matter what, and had no backup plan.
Made a couple of very small errors, a noteable one was trying to cross the creek in the south, but only finding a 4m wide reedy section, and bailed, running around... recc-ied later and there was an easy crossing a bit further south that i should have seen.
Otherwise ran hard for the first half with some sub-4s, and slower in the second half where nav became a little more tricky. perhaps i should have reversed my route, but it always feels unnatural doing that at the last minute. Route seemed otherwise pretty strong, although Glenn and James approached it differently, implying it was a pretty good puzzle.
600 but 6 minutes over, so 2nd to Richard, who skipped 30
Running warm up/down 19:10 3.66 km (5:14 / km) +32m 5:01 / km
ahr:131 max:140 shoes: GT2000 WhiteOrange
Tuesday Oct 23, 2018 #
Running 25:18 4.93 km (5:08 / km) +32m 4:58 / km
ahr:137 max:155 shoes: Boston Adidas boost
Running 33:05 6.77 km (4:53 / km) +35m 4:46 / km
ahr:127 max:139 shoes: NB Vazee v4 Blue
Monday Oct 22, 2018 #
Cycling 32:12 10.77 km (20.1 kph) +94m
ahr:120 max:140
Running 1:06:42 11.79 km (5:39 / km) +242m 5:08 / km
ahr:116 max:151 shoes: NB Vazee v4 Blue
Cycling 25:59 8.27 km (19.1 kph) +50m
ahr:109 max:134
Sunday Oct 21, 2018 #
Orienteering race 47:27 11.28 km (4:12 / km) +164m 3:55 / km
ahr:153 max:168 shoes: GT2000 WhiteOrange
Lost some serious time in the NW due making a vague route-choice which backfired as there were several non-intuitive dead ends (mapped correctly).
got through the rest and skipped a couple of controls (rightly) to get back a couple minutes over and ?30? points skipped. equal first with Karl
Definately a good way to get a bit more out of the more mundane maps.
Figured Brooner definately beat me, but got back to find out he had been taken to hospital having cut up his hand. Still waiting for photo evidence.
Oscar did the "mini" course (2k) and loved it. Results say he mispunched, but pretty sure the controls were just mis-programmed, as we actually have a video of him punching one of them!
Saturday Oct 20, 2018 #
TrailRunning long 1:56:18 20.11 km (5:47 / km) +386m 5:17 / km
ahr:145 max:167
Friday Oct 19, 2018 #
Running 33:01 6.12 km (5:24 / km) +61m 5:08 / km
ahr:133 max:150 shoes: GT2000 WhiteOrange
Cycling 30:29 9.3 km (18.3 kph) +63m
ahr:102 max:146
Thursday Oct 18, 2018 #
Cycling 27:01 8.31 km (18.5 kph) +69m
ahr:78 max:121
Cycling 22:48 7.82 km (20.6 kph) +75m
ahr:85 max:124
Running 28:48 5.5 km (5:14 / km) +55m 4:59 / km
ahr:135 max:153 shoes: GT2000 WhiteOrange
Wednesday Oct 17, 2018 #
Note
Running warm up/down 24:51 3.06 km (8:07 / km) +114m 6:51 / km
ahr:134 max:156 shoes: GT2000 WhiteOrange
Orienteering race 41:14 8.69 km (4:45 / km) +242m 4:10 / km
ahr:167 max:181 shoes: GT2000 WhiteOrange
Lost 60s or so on a short track that didn't exist, but looks like everyone else lost close to 3minutes on a long non-existant track that meant bushbashing, so i guess this one is a bit of a win-by-default.
Route i think was pretty ideal, minimising climbing and trail, although i could have skipped the last bit of spit-manly trail more efficiently.
Cleared with 4minutes to spare, and legs feeling pretty bloody good.
Running warm up/down 10:56 1.13 km (9:38 / km) +74m 7:16 / km
ahr:80 max:85 shoes: GT2000 WhiteOrange
Tuesday Oct 16, 2018 #
Cycling 28:00 9.15 km (19.6 kph) +96m
ahr:121 max:171
Running 25:44 5.35 km (4:48 / km) +37m 4:39 / km
ahr:124 max:135
Monday Oct 15, 2018 #
Cycling 31:28 10.38 km (19.8 kph) +106m
ahr:115 max:149
Interesting though, that my brain is almost dead enough that commuting was a bit dangerous. Might mean that yesterday i spent a bit too much mental energy in the second half unnecessarily stressing about Jordan's progress, being very late for a family engagement, and navigating. Need to learn to stay relaxed mentally in all conditions.
Cycling 34:50 8.34 km (14.4 kph) +59m
ahr:115 max:148
Sunday Oct 14, 2018 #
TrailRunning long 12:19:00 [1] 80.88 km (9:08 / km) +2413m 7:57 / km
shoes: Inov8 RaceUltra 2018
Sweet route. only thing i'd change next time is through the tunnel instead of over bald head, and still would love to get up Keira at the end, although the descents at the end weren't actually that fun with tired legs.
Started out at loftus station around 4am (an hour late or so) in the rain and tried to get the coast by sunrise. At Audley had to jump over 2 foreboding "track closed" signs but was ok. Got a bit lost in the dark out of winifred falls but again figured it out, great tracks here and i'll come back during the day.
Sweet sunrise with showers mostly clearing and beautiful along the coastal track from a different direction, although every month theres more and more boardwalk.
From Otford we decided to scale down the embankment on a minor track and found the southern end of the abandoned Stanwell Park - Otford tunnel so walked through that (2k) to find out where the Otford end was (which is through a hole in the fence from the station track). Creepy af with water flowing through, pitch black, rusty machinery and who knows what in there! so cool!.
Jogged back through and continued up past Stanwell Park onto some slow technical trail, then 7 k of fast singletrack to Sublime Point. We were both pretty stuffed there and took our time to make sure Jordan wanted to continue. The tunnel and late start and faffing now meant we were about 2.5 hours later, and Mt Keira was out of the question really. Jordan was struggling but amazingly was good to continue. From there some tricky nav through the mtb tracks and maze of firetrails to the muddy af goattrack and downhill into balgownie.
Halfway down the downhill, Jordan came to a complete stop and the biggest f-ing black snake i've ever seen was curled up on the track, head about as wide as my wrist, and it wasn't moving, so we had to bushbash through lantana and lost another 45 mins or so, and lost descending flow.
Both pretty shattered at the end but still functional. Jordan was a bit more physically done, but amazing to see how solid his ultra-mindset was, which is probably from doing more 100s and milers... My body and mind could have gone further, but was pretty late, pretty shattered and only had an hour or so to spend with my brother there until he had to head back.
Ate a tonne when i arrived, but through the run, only ate around 14 servings, which seemed a bit low, but right given the lower exertion. Very little water, about 7 bottles in total.
Awesome
Friday Oct 12, 2018 #
Cycling 28:50 9.17 km (19.1 kph) +97m
ahr:120 max:144
Thursday Oct 11, 2018 #
Note
(rest day)
Wednesday Oct 10, 2018 #
Cycling 25:35 8.25 km (19.3 kph) +61m
ahr:109 max:125
Running 29:01 5.41 km (5:22 / km) +113m 4:52 / km
ahr:129 max:167
Orienteering 46:32 9.76 km (4:46 / km) +302m 4:08 / km
ahr:156 max:173
Really tricky route choice, ended up just drawing something and going as i was sick of looking at it. I think it was pretty good, except for one dip down in the contours which could have been avoided. HR shows i must have been taking it a bit easier than last week? although it didn't feel like that at the time... maybe just caused by trickier nav, or legs a bit tired going into it, or 5k warmup, or HR monitor..?
On the third last control slipped and came down hard on my knee and chin, instantly spurting blood everywhere from my face, was pretty rocked but pushed the pace to the finish. In my daze, forgot to punch a 30pointer i'd planned for last which would have taken 1 minute, so ended up 570 - 2mins. Not really a great result, but somehow equal with james 10 behind Richard
Next morning, knee pretty stiff and bloody, but should be ok for saturday. Left elbow must have gotten quite twisted, and probably should have gotten some stitches on my chin, but i've already got a scar there from volleyball, so one more doesn't bother.
Tuesday Oct 9, 2018 #
Cycling 29:36 10.8 km (21.9 kph) +97m
ahr:116 max:144
Running 1:14:37 14.34 km (5:12 / km) +357m 4:38 / km
ahr:136 max:152 shoes: Adidas Adios Boost
Cycling 30:22 9.87 km (19.5 kph) +89m
ahr:113 max:147
Monday Oct 8, 2018 #
Running 32:11 5.98 km (5:23 / km) +30m 5:15 / km
ahr:120 max:127 shoes: NB Vazee v4 Blue
Running intervals 33:54 8.21 km (4:08 / km) +36m 4:03 / km
ahr:150 max:173 shoes: NB Vazee v4 Blue
Had to get to daycare in 30mins so tried to do monas on the way (with backpack).
Pretty successful for the first half, but was difficult to get the right intensity on the shorter (30/15) intervals and would need to focus on discipline there next time.
HRM would have helped and gps wasn't great, so hard to analyse at all.
Sunday Oct 7, 2018 #
TrailRunning long 2:05:57 22.18 km (5:41 / km) +260m 5:22 / km
ahr:135 max:159
Had planned on laperouse to malabar, but the track was closed after henry's head (proper closed, shoulder high taped fence). Once i got back to littlebay was pretty stuffed and caught a bus.
The new S-lab pack is too big (size L, i probably need a S?) and bounces all over the place. had to take bottles out because of chafe, so now i need to gumtree it. boo
Running 26:50 4.66 km (5:45 / km) +41m 5:31 / km
ahr:117 max:141
Friday Oct 5, 2018 #
Running 28:04 5.84 km (4:49 / km) +46m 4:38 / km
ahr:132 max:143 shoes: Adidas Adios Boost
Running 1:03:02 9.65 km (6:32 / km) +126m 6:08 / km
ahr:130 max:155
Thursday Oct 4, 2018 #
Running 31:09 5.99 km (5:12 / km) +43m 5:01 / km
ahr:131 max:144 shoes: GT2000 WhiteOrange
Concentrating on a visualisation of keeping my feet behind me through the wrong range of motion, then keeping my elbows behind me. interesting sensation
Cycling 31:13 8.04 km (15.5 kph) +59m
ahr:104 max:138
Wednesday Oct 3, 2018 #
Running 26:56 5.45 km (4:57 / km) +47m 4:44 / km
ahr:137 max:150 shoes: GT2000 WhiteOrange
Tried something i'll call 'cadence strides'
10sec of high cadence into 10sec of high cadence strides. rest
10sec of strides into 10sec of high cadence strides. rest
repeat
trying to do some high cadence work without stiffening up or restricting range of movement.
Running warm up/down 6:29 0.92 km (7:02 / km) +36m 5:54 / km
ahr:152 max:175 shoes: GT2000 WhiteOrange
Running warm up/down 6:49 0.93 km (7:22 / km) +47m 5:52 / km
ahr:141 max:152 shoes: GT2000 WhiteOrange
Orienteering race (SSS) 45:40 10.14 km (4:30 / km) +314m 3:54 / km
ahr:163 max:186 shoes: GT2000 WhiteOrange
Had been looking forward to SSS starting for a while, so used the excitement to get out there before the sunset (which always slows you down) and put some effort in.
Picked a pretty good route apart from a slightly innefficient way to 20 (i think james' was better), and maybe not the best contour-wise, but legs worked well, especially up the hills.
No real mistakes on course after a couple control-spotting misses getting used to the kind of things controls are on for SSS, and was ahead of the map throughout.
600 - 40s penalty, 1st overall, 20pts ahead of James, Glenn, Richard and Karl.
Tuesday Oct 2, 2018 #
Cycling 58:06 22.08 km (22.8 kph) +111m
ahr:134 max:162 shoes: Cannondale S6 Black
Successful recovery session
Running 26:12 5.22 km (5:01 / km) +29m 4:53 / km
ahr:126 max:139 shoes: Boston Adidas boost