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Training Log Archive: bartholemeu

In the 31 days ending Jan 31, 2021:

activity # timemileskm+mload
  Cycling18 30:51:47 385.48(12.5/h) 620.38(20.1/h) 4083312.8
  Running28 14:33:08 76.16(11:28) 122.57(7:07) 952202.6
  TrailRunning4 9:04:40 44.94(12:07) 72.32(7:32) 1502193.3
  Swimming2 1:00:29 1.63(37:13) 2.62(23:07)18.1
  Orienteering1 46:11 5.95(7:46) 9.57(4:50) 5213.3
  Total49 56:16:15 514.16(6:34) 827.46(4:05) 6589740.1
  [1-5]49 54:09:42

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Sunday Jan 31, 2021 #

7 AM

TrailRunning 2:54:17 intensity: (10:54 @1) + (23:02 @2) + (55:00 @3) + (59:34 @4) + (25:47 @5) 22.0 km (7:55 / km) +505m 7:06 / km
ahr:155 max:184 shoes: Inov8 RaceUltra 2018

garingal with brooner and mounty. had a couple of spots of exhaustion but otherwise felt pretty ok at the end. Was quite often off the back but tried not to stress about it.
tried brooners poles. probably not the best place for really giving them a crack, but i think they might be really good for the cox climb in 6foot

Saturday Jan 30, 2021 #

2 PM

Cycling 50:04 intensity: (3:50 @0) + (44:50 @1) + (1:23 @2) + (1 @3) 17.2 km (20.6 kph) +41m
ahr:112 max:141

cooks

Friday Jan 29, 2021 #

10 AM

Running 38:46 intensity: (9:07 @0) + (10:50 @1) + (7:38 @2) + (10:54 @3) + (17 @4) 5.98 km (6:29 / km) +13m 6:25 / km
ahr:120 max:159

Running 19:02 intensity: (2:57 @1) + (6:36 @2) + (9:13 @3) + (16 @4) 2.71 km (7:01 / km)
ahr:141 max:159

1 PM

Running hills 1:11:08 intensity: (7 @0) + (11:16 @1) + (30:28 @2) + (25:08 @3) + (4:09 @4) 9.69 km (7:21 / km) +282m 6:25 / km
ahr:140 max:168

pram hills in the rain. may got soaked as the rain cover isn't great

Thursday Jan 28, 2021 #

8 AM

Cycling (cx) 1:27:09 intensity: (13:35 @0) + (1:07:00 @1) + (5:20 @2) + (1:14 @3) 24.52 km (16.9 kph) +28m
ahr:113 max:153

jo banks park via airport verge.
was a little wet so got through more of the sand than normal. also a couple of new little trails in the park.
Have a new front wheel from gumtree which is an old 32H with a deeper profile... i think it actually acts as a rudder when turning in the sand haha.

Still holding out hope that there is SOME way of getting to jo banks from the old airport road, but i don't think there is any way over or under the highway. last possibility is to climb onto the concrete sydney water drain and ride along that... dodgy

Wednesday Jan 27, 2021 #

12 PM

Running tempo 58:58 intensity: (4:07 @0) + (15:45 @1) + (15:23 @2) + (5:32 @3) + (12:18 @4) + (5:53 @5) 10.19 km (5:47 / km) +69m 5:36 / km
ahr:140 max:175 shoes: Mizuno flatties

5k tt
didn't check pace at all, which i think was good.
felt like i paced it pretty well and was trashed at the end, but time was dissappointing at 19:50.

I suppose it was a bit windy, and probably was a little fatigued/not in 100% health, but i think are just excuses... felt 95% at the start and would have expected closer to 19m... but i'm not TOO bothered by it... thats what benchmarks are for.

Had some pretty explosive stomach afterwards so maybe that...

Tuesday Jan 26, 2021 #

9 AM

Running 23:04 intensity: (51 @0) + (15:09 @1) + (7:01 @2) + (3 @3) 3.12 km (7:24 / km) +16m 7:13 / km
ahr:124 max:143

Monday Jan 25, 2021 #

8 AM

Running 8:30 intensity: (14 @0) + (6:13 @1) + (2:02 @2) + (1 @3) 1.28 km (6:38 / km) +11m 6:22 / km
ahr:123 max:135

9 AM

Running 23:41 intensity: (13 @0) + (11:03 @1) + (11:26 @2) + (59 @3) 2.93 km (8:04 / km) +22m 7:47 / km
ahr:126 max:146

Swimming 53:51 [3] 2.5 km (21:32 / km)

May's first creche
most relaxed i've managed to feel swimming which was nice.
working on breathing relaxed, relaxed shoulder recovery, 2 beat kick returning to streamline.
Doing laps breathing left really helped with not dropping my L arm breathing, and relaxed recovery.
4 PM

Running 9:10 intensity: (1:25 @0) + (2:06 @1) + (5:24 @2) + (15 @3) 1.21 km (7:36 / km)
ahr:126 max:146

Sunday Jan 24, 2021 #

8 AM

TrailRunning tempo 1:56:32 intensity: (2:28 @0) + (17:57 @1) + (31:41 @2) + (1:01:27 @3) + (2:59 @4) 18.11 km (6:26 / km) +300m 5:57 / km
ahr:140 max:168 shoes: Inov-8 trailTalon

had hoped to have a crack at a manly dam hotlap, but was feeling quite heavy from the getgo, so was more like tempo.

I think i'm making a common mistake of training mostly in cushioned, medium-drop shoes, then doing races/efforts in low drop flats... i think it means in those races/efforts, my technique is significantly different, and not running to my strength... might try my next 5k effort in my normal heavy cushioned shoes.
Interested to hear others thoughts.

Saturday Jan 23, 2021 #

2 PM

Cycling (cx) 1:10:29 intensity: (13:35 @0) + (43:16 @1) + (7:30 @2) + (4:32 @3) + (1:10 @4) + (26 @5) 11.13 km (9.5 kph) +219m
ahr:115 max:173

manly dam loop on the cx bike.
hilarious.
really a whole lot of dismounting and hikeabike... probably could have done a BIT more on that bike with more balls, but really its a bit too technical.
Will try and figure out a way around that avoids the most unrideable bits.

Friday Jan 22, 2021 #

9 AM

Cycling (cx) 59:11 intensity: (5:08 @0) + (44:29 @1) + (7:35 @2) + (1:59 @3) 15.91 km (16.1 kph) +33m
ahr:116 max:155

cooks and trumper cx practice in trumper park... outrigging, remounting and pushing grip boundaries.
1 PM

Running 11:51 intensity: (6:16 @1) + (5:35 @2) 1.65 km (7:11 / km)
ahr:93 max:140

Thursday Jan 21, 2021 #

6 PM

Running intervals 1:54:14 intensity: (5:01 @0) + (36:50 @1) + (26:45 @2) + (27:53 @3) + (12:44 @4) + (5:01 @5) 15.31 km (7:28 / km) +109m 7:12 / km
ahr:136 max:180

woodstock intervals with 1m rest
800 400 800 400 800
3m
800 400 800 400 800

tried to stay close to sticking with 3 guys who were moving a little quicker than me, which was a good incentive to get through the session.

Found this more motivating than i expected.

Wednesday Jan 20, 2021 #

2 AM

Running 23:05 intensity: (12 @0) + (5:36 @1) + (7:58 @2) + (9:17 @3) + (2 @4) 2.73 km (8:27 / km)
ahr:138 max:158

2am pramrun with may
11 AM

Cycling 1:27:55 intensity: (8:49 @0) + (1:11:13 @1) + (6:51 @2) + (1:02 @3) 26.47 km (18.1 kph) +67m
ahr:114 max:148

exploring the old road through the airport + some cx. Flat back tire halfway through trail segment.
4 PM

Running 33:04 intensity: (8:49 @1) + (7:49 @2) + (8:10 @3) + (6:49 @4) + (1:27 @5) 5.34 km (6:11 / km) +18m 6:05 / km
ahr:143 max:183

tconf

Tuesday Jan 19, 2021 #

12 PM

TrailRunning 1:09:03 intensity: (7:19 @1) + (17:59 @2) + (38:04 @3) + (5:41 @4) 9.94 km (6:57 / km) +131m 6:31 / km
ahr:143 max:169

from vanilla to wollitrack.
saw a bluetongue
found some new side tracks in east tvt including a tiny cave that is creepy as. i did not go in.

took road bike into the shop, mechanic had NO idea how i did what i did... i left it with him to ask the other mechs.

Monday Jan 18, 2021 #

8 AM

Running 5:38 intensity: (15 @0) + (2:13 @1) + (2:10 @2) + (1:00 @3) 0.65 km (8:40 / km) +5m 8:21 / km
ahr:130 max:149

12 PM

Running 17:41 intensity: (22 @1) + (5:57 @2) + (11:18 @3) + (4 @4) 2.81 km (6:18 / km) +14m 6:09 / km
ahr:144 max:158

to the pool with the pram. on the way back did pram lunges whenever there was shade. glutes wrecked now

Sunday Jan 17, 2021 #

9 AM

Running 23:32 intensity: (50 @1) + (3:47 @2) + (14:56 @3) + (3:57 @4) + (2 @5) 3.38 km (6:58 / km) +30m 6:40 / km
ahr:149 max:170

run in thongs with anne in wilbo. nice.

Saturday Jan 16, 2021 #

7 AM

Cycling 4:12:38 intensity: (10:18 @0) + (1:55:58 @1) + (1:04:11 @2) + (57:10 @3) + (4:44 @4) + (17 @5) 105.32 km (25.0 kph) +1077m
ahr:129 max:171

to wilbo via mt bowen
craziest bike thing ever, my chain somehow skipped, unnoticed outside the cage on my rear derrailleur. it then rode noisily but i just thought it was imperfect front derrailleru indexing. rode the rest of the ride and the chain had worn halfway through the metal guard (half a centimeter)... no idea when it got there, but wasn't there at the start of the ride.
bowen mountain feels so steep, but maybe part of that was the extra resistance.

Friday Jan 15, 2021 #

1 PM

Cycling 6:07 intensity: (3:43 @0) + (2:23 @1) + (1 @3) 1.79 km (17.6 kph)
ahr:96 max:120

Running 1:04:46 intensity: (6:59 @1) + (15:02 @2) + (34:16 @3) + (5:34 @4) + (2:55 @5) 10.01 km (6:28 / km) +53m 6:18 / km
ahr:145 max:175

Thursday Jan 14, 2021 #

4 PM

Running 8:16 [3] 1.61 km (5:08 / km)

Cycling (cx) 47:19 [3] 13.77 km (17.5 kph) +71m

tempe trail and in the now abandoned shipping container section behind the closed driving range.

Wednesday Jan 13, 2021 #

Event: Sydney Summer Series #15 Haberfield
 
4 PM

Cycling 19:40 intensity: (53 @0) + (11:59 @1) + (5:01 @2) + (1:47 @3) 5.94 km (18.1 kph) +32m
ahr:122 max:150

Orienteering 46:11 intensity: (15 @0) + (2:10 @1) + (11:09 @2) + (28:55 @3) + (3:42 @4) 9.57 km (4:50 / km) +52m 4:42 / km
ahr:147 max:162

SSS balmain bay
was quite fatigued from rnp but decided to go. made a haphazard plan and went, which i think only caused one bad decision in the north trying to avoid contours.
was slow, but a bad decision near the end cost me about 30... i cut out too many and got back early, so did an out and back for 2 mins late and 40 pts.
5 PM

Cycling 16:12 intensity: (1:05 @0) + (11:52 @1) + (2:46 @2) + (18 @3) + (11 @4) 5.59 km (20.7 kph) +39m
ahr:117 max:162

11 PM

Running 29:16 intensity: (23:27 @1) + (5:47 @2) + (2 @3) 3.97 km (7:22 / km) +40m 7:01 / km
ahr:124 max:143

Tuesday Jan 12, 2021 #

8 AM

Running 3:36 intensity: (10 @0) + (1:34 @1) + (1:51 @2) + (1 @3) 0.49 km (7:22 / km)
ahr:125 max:136

11 AM

Running 15:48 intensity: (5:57 @1) + (8:04 @2) + (1:47 @3) 2.2 km (7:12 / km) +26m 6:47 / km
ahr:132 max:150

3 PM

Running 23:48 intensity: (13 @0) + (8:01 @1) + (11:22 @2) + (4:12 @3) 3.96 km (6:01 / km) +18m 5:53 / km
ahr:132 max:153

Monday Jan 11, 2021 #

9 AM

TrailRunning 3:04:48 intensity: (23 @0) + (33:40 @1) + (22:39 @2) + (1:17:37 @3) + (45:07 @4) + (5:22 @5) 22.28 km (8:18 / km) +566m 7:22 / km
ahr:146 max:184

RNP north. some really cool sections - open forest sw of loftus oval, and a maze of trails near dolls point.
struggled with heat, but took it relatively easy.
also found an awesome tunnel under the highway. creepy

Sunday Jan 10, 2021 #

8 AM

Running 10:00 intensity: (1 @0) + (22 @1) + (4:07 @2) + (5:30 @3) 1.49 km (6:42 / km) +16m 6:21 / km
ahr:142 max:153

Saturday Jan 9, 2021 #

11 AM

Cycling (cx) 3:03:57 intensity: (1:05 @0) + (23:57 @1) + (1:09:43 @2) + (1:26:25 @3) + (2:47 @4) 55.98 km (18.3 kph) +216m
ahr:140 max:162

wanda dune trail and beach out to boat harbour. awesome, but had a stack on the rock shelf and bent derailleur.
Brooner we have to do this ride one time once you get 28s+

Friday Jan 8, 2021 #

1 PM

Cycling (cx) 1:39:06 intensity: (2:27 @0) + (1:03:14 @1) + (29:15 @2) + (4:10 @3) 31.84 km (19.3 kph) +78m
ahr:123 max:152

Port Botany via sir joseph banks sand trails. will do again!

Thursday Jan 7, 2021 #

9 AM

Running 8:59 intensity: (48 @1) + (1:27 @2) + (6:44 @3) 1.25 km (7:12 / km)
ahr:144 max:156

1 PM

Running 1:08:32 intensity: (7 @0) + (16:10 @1) + (23:28 @2) + (22:41 @3) + (6:02 @4) + (4 @5) 10.49 km (6:32 / km) +91m 6:16 / km
ahr:139 max:171

wolli track from vanilla cycles
4 PM

Cycling (cx) 43:35 intensity: (4:32 @0) + (33:23 @1) + (4:01 @2) + (1:38 @3) + (1 @4) 13.61 km (18.7 kph) +60m
ahr:115 max:158

to daycare via tempe trail and sydney park trails

Wednesday Jan 6, 2021 #

7 AM

Cycling 5:32:12 intensity: (18 @0) + (1:05:25 @1) + (2:15:27 @2) + (1:55:35 @3) + (15:27 @4) 117.1 km (21.1 kph) +1485m
ahr:139 max:169

long down to bulli pass, then mt keira. train home.
felt hard despite taking it quite easy. looks like there was a very consistent headwind the entire way which would probably explain some of it

Cycling 13:25 intensity: (4:18 @1) + (6:05 @2) + (2:23 @3) + (39 @4) 4.32 km (19.3 kph) +20m
ahr:134 max:161

Tuesday Jan 5, 2021 #

8 AM

Running 15:43 intensity: (24 @1) + (6:49 @2) + (8:30 @3) 2.02 km (7:48 / km) +24m 7:21 / km
ahr:142 max:154

12 PM

Swimming 6:38 [3] 0.12 km (57:11 / km)

Monday Jan 4, 2021 #

6 AM

Cycling 1:57:47 intensity: (22 @0) + (38:25 @1) + (43:01 @2) + (30:46 @3) + (4:50 @4) + (23 @5) 56.82 km (28.9 kph) +94m
ahr:135 max:173

Kurnell in < 2hr
1 PM

Running 1:05:16 intensity: (7:39 @0) + (25:12 @1) + (23:47 @2) + (8:38 @3) 6.26 km (10:25 / km) +16m 10:18 / km
ahr:124 max:156

Sunday Jan 3, 2021 #

2 PM

Cycling 1:33:36 intensity: (3:08 @0) + (34:40 @1) + (33:18 @2) + (21:21 @3) + (1:09 @4) 34.23 km (21.9 kph) +216m
ahr:131 max:163

west through lakemba etc. fastish

Saturday Jan 2, 2021 #

9 AM

Running 38:35 intensity: (27 @0) + (13:15 @1) + (7:59 @2) + (16:24 @3) + (30 @4) 4.26 km (9:03 / km) +30m 8:45 / km
ahr:137 max:160

2 PM

Cycling (cx) 2:16:21 intensity: (9:44 @0) + (1:57:23 @1) + (9:07 @2) + (7 @3) 34.05 km (15.0 kph) +61m
ahr:116 max:143

attempting some sand riding but didn't really succeed. otherwise suburban dirt loop

Friday Jan 1, 2021 #

4 AM

Running 6:40 intensity: (6 @0) + (2:46 @1) + (3:47 @2) + (1 @3) 0.77 km (8:42 / km) +3m 8:34 / km
ahr:129 max:140

1 PM

Cycling 2:15:04 intensity: (10:40 @0) + (1:45:19 @1) + (19:02 @2) + (3 @3) 44.77 km (19.9 kph) +249m
ahr:117 max:145

olympic park and some paths and car ferry back across the river
8 PM

Running 32:29 intensity: (2:21 @1) + (14:31 @2) + (15:37 @3) 4.83 km (6:43 / km) +46m 6:25 / km
ahr:142 max:155

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