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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 31 days ending Dec 31, 2020:

activity # timemileskm+mload
  Running18 14:13:50 70.58(12:06) 113.6(7:31) 938204.9
  Cycling10 11:05:05 163.84(14.8/h) 263.68(23.8/h) 2208120.8
  TrailRunning6 9:02:10 37.77(14:21) 60.79(8:55) 2610160.1
  Orienteering1 47:11 4.62(10:13) 7.43(6:21) 627.2
  Swimming1 30:07 0.61(49:21) 0.98(30:40)9.0
  Total35 35:38:23 277.43(7:42) 446.48(4:47) 5818502.0
  [1-5]35 34:17:11

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Thursday Dec 31, 2020 #

8 AM

Cycling 2:19:32 intensity: (35 @0) + (37:10 @1) + (52:59 @2) + (46:48 @3) + (2:00 @4) 53.76 km (23.1 kph) +503m
ahr:136 max:164

bonnet bay

Wednesday Dec 30, 2020 #

2 PM

TrailRunning 57:17 intensity: (16 @0) + (4:58 @1) + (12:51 @2) + (27:52 @3) + (11:19 @4) + (1 @5) 9.49 km (6:02 / km) +180m 5:31 / km
ahr:147 max:170

wolli track. saw a redbelly! would never have thought it there

Tuesday Dec 29, 2020 #

3 PM

Running 25:43 intensity: (17:39 @1) + (4:28 @2) + (3:36 @3) 1.71 km (15:03 / km) +1m 15:00 / km
ahr:117 max:155

Monday Dec 28, 2020 #

9 AM

Cycling (cx) 1:20:40 intensity: (3:14 @0) + (26:53 @1) + (22:42 @2) + (26:16 @3) + (1:35 @4) 32.63 km (24.3 kph) +442m
ahr:133 max:165

muddy dirt roads at wilbo

Saturday Dec 26, 2020 #

9 AM

TrailRunning 1:13:44 intensity: (1:46 @0) + (17:38 @1) + (20:56 @2) + (17:56 @3) + (14:31 @4) + (57 @5) 7.4 km (9:58 / km) +363m 8:00 / km
ahr:140 max:175

bridal veil falls
4 PM

Running 28:38 intensity: (13:11 @0) + (5:15 @1) + (6:20 @2) + (3:52 @3) 2.07 km (13:50 / km) +62m 12:02 / km
ahr:107 max:149

Friday Dec 25, 2020 #

1 PM

TrailRunning 1:01:31 intensity: (29 @0) + (12:52 @1) + (14:26 @2) + (29:09 @3) + (4:34 @4) + (1 @5) 5.28 km (11:39 / km) +133m 10:21 / km
ahr:141 max:170

katoomba trail with anne

Thursday Dec 24, 2020 #

10 AM

TrailRunning 2:08:31 intensity: (12 @0) + (21:51 @1) + (28:35 @2) + (46:39 @3) + (18:54 @4) + (12:20 @5) 15.15 km (8:29 / km) +662m 6:58 / km
ahr:146 max:188

devils hole and nellies out. awesome but sketchy to do solo

Wednesday Dec 23, 2020 #

10 AM

TrailRunning 2:32:55 intensity: (19 @0) + (41:11 @1) + (35:50 @2) + (35:17 @3) + (38:19 @4) + (1:59 @5) 16.23 km (9:25 / km) +906m 7:22 / km
ahr:142 max:174

furber, giant staircase and leura forest climbs
5 PM

Cycling 26:55 intensity: (5 @0) + (18:48 @1) + (7:14 @2) + (48 @3) 9.66 km (21.5 kph) +147m
ahr:125 max:155

Monday Dec 21, 2020 #

8 AM

Running 1:07:27 intensity: (6:00 @0) + (29:54 @1) + (29:05 @2) + (2:28 @3) 6.15 km (10:58 / km) +132m 9:54 / km
ahr:122 max:150

pram jog with anne katoomba
1 PM

Cycling (cx) 1:21:05 intensity: (13:17 @0) + (1:06:20 @1) + (1:27 @2) + (1 @3) 24.79 km (18.3 kph) +514m
ahr:109 max:134

narrow neck, but ran out of time to get all the way out. another day

Sunday Dec 20, 2020 #

8 AM

Running 27:13 intensity: (8 @0) + (1:58 @1) + (8:30 @2) + (15:31 @3) + (1:06 @4) 4.32 km (6:18 / km)
ahr:143 max:167

4 PM

TrailRunning 1:08:12 intensity: (32 @0) + (27:31 @1) + (15:52 @2) + (23:13 @3) + (1:04 @4) 7.23 km (9:26 / km) +367m 7:32 / km
ahr:135 max:166

down leura forest up giant staircase

Saturday Dec 19, 2020 #

4 PM

Cycling 41:04 intensity: (30 @0) + (31:42 @1) + (7:05 @2) + (1:47 @3) 18.08 km (26.4 kph) +91m
ahr:121 max:154

wilbo short dirt loop

Thursday Dec 17, 2020 #

8 AM

Running 37:54 intensity: (32 @0) + (6:35 @1) + (15:19 @2) + (13:53 @3) + (1:35 @4) 6.34 km (5:59 / km) +67m 5:41 / km
ahr:138 max:166

work commute from daycare
7 PM

Running 58:16 intensity: (13 @0) + (46 @1) + (3:28 @2) + (43:25 @3) + (10:08 @4) + (16 @5) 10.34 km (5:38 / km) +86m 5:25 / km
ahr:152 max:174

work commute home after beers

Wednesday Dec 16, 2020 #

12 PM

Cycling 45:37 intensity: (2:07 @0) + (20:53 @1) + (12:25 @2) + (8:19 @3) + (1:40 @4) + (13 @5) 17.27 km (22.7 kph) +158m
ahr:128 max:175

quick lunchie on the ss
4 PM

Running 28:20 intensity: (2 @1) + (3:42 @2) + (17:34 @3) + (7:02 @4) 4.69 km (6:03 / km) +34m 5:50 / km
ahr:151 max:169

Tuesday Dec 15, 2020 #

9 AM

Running intervals 1:11:33 intensity: (14:33 @0) + (18:56 @1) + (7:35 @2) + (14:13 @3) + (9:25 @4) + (6:51 @5) 8.52 km (8:24 / km) +20m 8:18 / km
ahr:130 max:177

pram to the oval then short intervals in the rain
10x40s then 3x90s.
fitness not there, but happy with no back pain and no chest sensations

Monday Dec 14, 2020 #

11 AM

Running 9:33 intensity: (9 @0) + (7:53 @1) + (1:30 @2) + (1 @3) 1.39 km (6:53 / km)
ahr:125 max:134

Sunday Dec 13, 2020 #

2 PM

Cycling 1:03:08 intensity: (3:14 @0) + (49:13 @1) + (9:13 @2) + (1:12 @3) + (16 @4) 25.14 km (23.9 kph) +153m
ahr:120 max:160

local blat on the ss
4 PM

Orienteering 47:11 intensity: (27:25 @1) + (14:32 @2) + (5:14 @3) 7.43 km (6:21 / km) +62m 6:06 / km
ahr:128 max:156

marrickville orienteering with May in the pram. Quite fun, as it made the route choices require some thinking in a area i know like the back of my hand.

Saturday Dec 12, 2020 #

10 AM

Running 3:54:40 intensity: (1:43:35 @1) + (56:06 @2) + (58:50 @3) + (13:47 @4) + (2:22 @5) 28.0 km (8:23 / km) +299m 7:57 / km
ahr:109 max:180

Brewery Swimrun. Awesome fun, just took a bit long due to free beers, so had to skip the last leg (manly dam swim).
Started at spit bridge, dip at sandy bay while waiting for mounty, then S2M which was nice. We got to 4pines 15minutes before opening, so another dip in manly bay before some cracking kellar doors. Then north head (i've not done these trails before) with a fast downhill to shelley beach. Then swam shelley to manly (felt a lot longer than it was), Steyne tooheys old, then up the beach/cliffs to curlcurl. A dip there with the biggest bluebottles i've ever seen, then to brookvale breweries.
One of the breweries gave a free pint for every paddles which slowed things down a bit, then ran out of time for the last leg across manly dam with our takeaways.
Long day, great chat.

Thursday Dec 10, 2020 #

9 AM

Cycling 15:09 intensity: (16 @0) + (14:09 @1) + (43 @2) + (1 @3) 4.13 km (16.4 kph) +11m
ahr:115 max:137

daycare to vanilla cycles via syd park trails.
finally dropped of my cx for a service... took about 10 mins to list all of the things i wanted advice on.

Wednesday Dec 9, 2020 #

8 AM

Running 1:01:09 intensity: (1 @0) + (21 @1) + (5:34 @2) + (42:00 @3) + (13:13 @4) 11.43 km (5:21 / km) +73m 5:11 / km
ahr:152 max:169

post-xmas lunch in the office.
Beer running feels TERRIBLE sometimes...
5 PM

Running 1:01:29 intensity: (14 @0) + (3:10 @1) + (4:58 @2) + (31:40 @3) + (21:08 @4) + (19 @5) 9.44 km (6:31 / km) +122m 6:07 / km
ahr:152 max:172

Monday Dec 7, 2020 #

9 AM

Running 50:47 intensity: (1:32 @0) + (16:55 @1) + (8:26 @2) + (23:35 @3) + (19 @4) 5.57 km (9:07 / km) +27m 8:54 / km
ahr:133 max:159

pram

Sunday Dec 6, 2020 #

9 AM

Running 25:07 intensity: (14:24 @1) + (10:35 @2) + (8 @3) 2.48 km (10:08 / km)
ahr:112 max:143

shops
2 PM

Swimming 30:07 [3] 0.98 km (30:40 / km)

open water at kyeemah nets
got bitten all over by lice.

Cycling 29:20 intensity: (3:22 @0) + (23:42 @1) + (2:10 @2) + (6 @3) 10.07 km (20.6 kph) +25m
ahr:113 max:144

Cycling 24:24 intensity: (41 @0) + (22:44 @1) + (54 @2) + (5 @3) 9.6 km (23.6 kph)
ahr:115 max:144

Saturday Dec 5, 2020 #

7 AM

Cycling 1:58:11 intensity: (1:19 @0) + (25:24 @1) + (19:10 @2) + (43:18 @3) + (28:01 @4) + (59 @5) 58.55 km (29.7 kph) +165m
ahr:143 max:178

kurnell
9 AM

Running 5:55 intensity: (22 @1) + (3:21 @2) + (2:12 @3) 1.22 km (4:52 / km)
ahr:140 max:153

Thursday Dec 3, 2020 #

Note
(injured)

physio for spine again.
I actually think its caused from holding may up on my shoulder, which makes me bend my spine back. will concentrate on holding her on my hip, and keeping my ass tucked in.
also core exercises which stopped since surgery.
5 PM

Running 26:11 intensity: (6 @0) + (2:09 @1) + (9:44 @2) + (14:12 @3) 5.4 km (4:51 / km) +13m 4:48 / km
ahr:142 max:157

Wednesday Dec 2, 2020 #

11 AM

Running 24:18 intensity: (12:19 @0) + (5:07 @1) + (4:59 @2) + (1:53 @3) 3.39 km (7:10 / km) +3m 7:08 / km
ahr:101 max:152

blocked dunny. had to run to the library to do a boris.

Tuesday Dec 1, 2020 #

9 AM

Running 9:37 intensity: (2:07 @1) + (4:33 @2) + (2:57 @3) 1.15 km (8:23 / km)
ahr:136 max:151

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