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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 31 days ending Mar 31, 2022:

activity # timemileskm+mload
  Cycling10 11:44:53 120.76(10.3/h) 194.34(16.5/h) 4168108.6
  TrailRunning6 7:36:26 27.11(16:50) 43.63(10:28) 2387118.4
  Running13 5:27:14 30.03(10:54) 48.33(6:46) 83375.5
  Orienteering4 4:08:18 18.35(13:32) 29.53(8:25) 135092.6
  Walking3 3:06:55 5.64(33:08) 9.08(20:36) 16211.5
  Paddling1 1:01:30 1.7(1.7/h) 2.74(2.7/h) 263.3
  Total31 33:05:16 203.59(9:45) 327.64(6:04) 8927410.0
  [1-5]31 28:55:03

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Thursday Mar 31, 2022 #

5 PM

Running 21:57 intensity: (25 @0) + (31 @1) + (5:29 @2) + (15:31 @3) + (1 @4) 4.05 km (5:26 / km) +227m 4:14 / km
ahr:144 max:158

to/from sweep meeting

Wednesday Mar 30, 2022 #

2 PM

Running 18:49 intensity: (3:31 @1) + (10:55 @2) + (4:23 @3) 2.83 km (6:39 / km) +44m 6:10 / km
ahr:137 max:151

to and from docs

Tuesday Mar 29, 2022 #

6 AM

TrailRunning 2:35:38 intensity: (12:05 @0) + (1:14:35 @1) + (26:02 @2) + (30:22 @3) + (11:42 @4) + (52 @5) 10.79 km (14:25 / km) +985m 9:54 / km
ahr:127 max:175

Cathedral rock and montagu thumbs before work.
absolutely CRACKING, with nice inversion.

really technical between cathedral and the thumbs... comparable to solitary/ruined castle but with a bit more ridgeline.

Monday Mar 28, 2022 #

4 PM

TrailRunning 40:19 intensity: (5 @0) + (11 @1) + (4:37 @2) + (17:32 @3) + (16:36 @4) + (1:18 @5) 6.09 km (6:38 / km) +260m 5:28 / km
ahr:155 max:182

short amount of time before pickup but managed to get up cascade, up fishfingers, and found a pretty good route down nationals/hobos for mtb

Saturday Mar 26, 2022 #

1 PM

Running 34:11 intensity: (13:06 @0) + (21:04 @1) + (1 @3) 3.54 km (9:39 / km) +44m 9:05 / km
ahr:102 max:129

to cascade gardens and back with pram and bike and anne.

Friday Mar 25, 2022 #

8 AM

Running 21:23 intensity: (7 @0) + (53 @1) + (2:04 @2) + (9:11 @3) + (8:03 @4) + (1:05 @5) 3.02 km (7:04 / km) +34m 6:42 / km
ahr:155 max:173

Oscar's ride to school day, via 2 friends houses.

Thursday Mar 24, 2022 #

3 PM

Cycling 37:45 intensity: (10:17 @0) + (27:17 @1) + (11 @2) 6.88 km (10.9 kph) +171m
ahr:108 max:131

only had a tiny amount of time so explored a bit behind the cascade paddock. still struggling to find something really enjoyable.

Wednesday Mar 23, 2022 #

4 PM

Cycling 26:36 intensity: (44 @0) + (23:27 @1) + (2:22 @2) + (3 @3) 7.76 km (17.5 kph) +319m
ahr:118 max:143

Orienteering 31:55 intensity: (8 @1) + (3:25 @2) + (20:00 @3) + (8:15 @4) + (7 @5) 3.53 km (9:02 / km) +113m 7:47 / km
ahr:153 max:170

hobart college.
big error at 2, then big routechoice errors at 3 and 8

Cycling 10:36 intensity: (32 @0) + (9:15 @1) + (49 @2) 4.68 km (26.5 kph) +39m
ahr:118 max:140

Monday Mar 21, 2022 #

12 PM

TrailRunning 36:02 intensity: (1:37 @1) + (6:29 @2) + (18:12 @3) + (8:41 @4) + (1:03 @5) 4.36 km (8:16 / km) +227m 6:33 / km
ahr:150 max:174

was in ridgeway so explored a bunch of the real unknown mtb trails up there. some real steep stuff (strava says 50% at one stage), some non-existant but some accessible...
5 PM

Running 7:08 intensity: (7 @0) + (1:30 @1) + (5:31 @2) 1.37 km (5:13 / km) +29m 4:43 / km
ahr:133 max:140

Sunday Mar 20, 2022 #

10 AM

Walking 57:53 intensity: (29:27 @0) + (25:43 @1) + (1:58 @2) + (45 @3) 2.69 km (21:29 / km) +71m 18:59 / km
ahr:99 max:149

bit of miles track solo with May in the carrier
2 PM

Cycling 1:35:44 intensity: (57 @0) + (42:33 @1) + (21:31 @2) + (28:03 @3) + (2:35 @4) + (5 @5) 17.14 km (10.7 kph) +627m
ahr:133 max:171

mtb. fishfingers, Jshark, up slides, two post track, Bens, Knocklofty.

Felt like a bit of a breakthrough on the berms up slides... trick was to go a fast as possible, and get up on the bank early, which helps to lean in earlier. No dabs, and over a minute quicker up

Saturday Mar 19, 2022 #

8 AM

Running warm up/down 11:26 intensity: (1:09 @0) + (4:05 @1) + (2:45 @2) + (3:27 @3) 1.25 km (9:10 / km) +22m 8:26 / km
ahr:126 max:149

Running race 19:50 intensity: (7 @0) + (1:44 @1) + (4:52 @2) + (7:32 @3) + (4:30 @4) + (1:05 @5) 4.96 km (4:00 / km) +38m 3:51 / km
ahr:149 max:177

parkrun queens domain.
Felt like i was maintaining a comfortable 10k pace up until 3k, then hit a bit of a wall with the false flat return.
19:50. only 2:40 off a PB :(

Running 30:06 intensity: (20 @1) + (1:46 @2) + (14:58 @3) + (12:46 @4) + (16 @5) 4.51 km (6:40 / km) +70m 6:12 / km
ahr:155 max:171

cooldown with oscar on the bike

Friday Mar 18, 2022 #

1 PM

Running 2:37 intensity: (1:20 @1) + (1:17 @2) 0.49 km (5:22 / km) +13m 4:45 / km
ahr:127 max:137

Cycling 1:23:40 intensity: (11:57 @0) + (54:01 @1) + (13:27 @2) + (4:15 @3) 13.1 km (9.4 kph) +466m
ahr:117 max:153

mtb up tollmans. good tracks up there

Wednesday Mar 16, 2022 #

3 PM

Orienteering intervals 1:45:58 intensity: (14 @0) + (10:13 @1) + (20:21 @2) + (39:16 @3) + (23:53 @4) + (12:01 @5) 13.15 km (8:04 / km) +581m 6:36 / km
ahr:150 max:181

to waterwork and back for orienteering.
Tried something new, taking my time on every odd control and planning ahead and then going all out on every even control. Was a really good exercise for
- getting an interval session in
- proving that i have the speed/capability to actually compete at these races.

I will do this again, probably regularly... it wouldn't then take much to simply adjust so that i'm more selective on the legs i go all out, and then put in a LITTLE more effort on the off legs.

Got 1st split for most of those that i raced.

Tuesday Mar 15, 2022 #

1 PM

TrailRunning 1:01:54 intensity: (11 @0) + (10:14 @1) + (6:15 @2) + (21:27 @3) + (20:34 @4) + (3:13 @5) 8.15 km (7:35 / km) +436m 5:59 / km
ahr:149 max:190

Work call in the rain. had to participate for a bit which meant stopping and trying to get the phone dry, but otherwise a really good one. relaxing run
5 PM

Running 12:59 intensity: (2:35 @1) + (8:22 @2) + (2:02 @3) 2.09 km (6:14 / km) +25m 5:52 / km
ahr:136 max:150

with oscar on the bike along the rivulet.

Monday Mar 14, 2022 #

2 PM

Running 12:08 intensity: (2:56 @1) + (4:37 @2) + (4:35 @3) 1.73 km (7:02 / km) +20m 6:39 / km
ahr:137 max:157

with oscar on the bike along the rivulet

Sunday Mar 13, 2022 #

7 AM

Cycling 2:56:36 intensity: (4:46 @0) + (42:53 @1) + (56:52 @2) + (1:05:42 @3) + (6:13 @4) + (10 @5) 64.58 km (21.9 kph) +1071m
ahr:136 max:171

Judbury including a fair bit of gravel
2 PM

Paddling 1:01:30 intensity: (28:59 @0) + (31:41 @1) + (46 @2) + (4 @3) 2.74 km (2.7 kph) +26m
ahr:101 max:144

Judbury on a seak siton. some with May and down a rapid solo haha

Saturday Mar 12, 2022 #

11 AM

Walking 1:25:04 intensity: (54:00 @0) + (27:59 @1) + (2:14 @2) + (51 @3) 4.07 km (20:54 / km) +54m 19:36 / km
ahr:98 max:154

springs to sphinx rock with the fam

TrailRunning 1:34:20 intensity: (7:47 @0) + (42:57 @1) + (28:20 @2) + (14:30 @3) + (46 @4) 6.92 km (13:38 / km) +245m 11:34 / km
ahr:125 max:160

Thark Ridge

Cycling 32:23 intensity: (5:21 @0) + (24:02 @1) + (3:00 @2) 17.76 km (32.9 kph)
ahr:113 max:139

Friday Mar 11, 2022 #

12 PM

Cycling 1:00:43 intensity: (1:00 @0) + (34:12 @1) + (22:02 @2) + (3:28 @3) + (1 @4) 24.1 km (23.8 kph) +650m
ahr:128 max:158

springs return in under an hour. PR for both strickland and ferntree-springs which i'm happy with.

Wednesday Mar 9, 2022 #

12 PM

Cycling 1:12:30 intensity: (28:22 @1) + (23:42 @2) + (18:52 @3) + (1:34 @4) 15.22 km (12.6 kph) +477m
ahr:134 max:163

mtb waterworks up and busstop then down pitfall and slips

Tuesday Mar 8, 2022 #

8 AM

Cycling 46:47 intensity: (16:49 @0) + (27:19 @1) + (2:39 @2) 7.9 km (10.1 kph) +201m
ahr:105 max:142

daycare drop and back around the tip dirt with the baby carrier on the back
12 PM

Running 56:48 intensity: (16:08 @0) + (13:24 @1) + (9:16 @2) + (17:00 @3) + (1:00 @4) 4.56 km (12:27 / km) +114m 11:04 / km
ahr:120 max:164

jog with anne
5 PM

Running intervals 28:01 intensity: (7:10 @1) + (9:34 @2) + (11:17 @3) 5.32 km (5:16 / km) +61m 4:59 / km
ahr:138 max:157

intervals

Monday Mar 7, 2022 #

4 PM

Running 7:29 intensity: (7 @0) + (58 @1) + (6:23 @2) + (1 @3) 1.33 km (5:38 / km) +26m 5:08 / km
ahr:134 max:143

Sunday Mar 6, 2022 #

10 AM

Walking 43:58 intensity: (5:26 @0) + (30:22 @1) + (7:06 @2) + (1:04 @3) 2.31 km (19:01 / km) +38m 17:36 / km
ahr:115 max:150

with oscar on the short course

Orienteering 1:05:59 intensity: (16:45 @1) + (20:03 @2) + (26:39 @3) + (2:32 @4) 6.61 km (9:59 / km) +389m 7:43 / km
ahr:138 max:168

Conningham
Pretty big error to 1 (didn't identify the indistinct track, then took some time to realise i was on the wrong spur) then BIG error to 2.
2- made a bad route choice going bush instead of track. it meant crossing a dense gully. seems i crossed it higher than i thought, meaning i passed another gully i didn't see on the map, so was then on the earlier spur. went up and down, before realising it was wrong. A better route choice would have made it easy... i also should have known that the gully came up too quick and the green was too short.
Rest was good and fun. took 1st in some tricky legs... never would have thought i could have had fastest split 10-11, that was tricky but thinking back yes i nailed the nav there.

Saturday Mar 5, 2022 #

Note

booster mostly ok this time... headaches and fatigue only, until sat night where i was up half the night with some chest stuff, and likely a lot of anxiety, but still happy with the result.

Thursday Mar 3, 2022 #

Note

moderna booster

Wednesday Mar 2, 2022 #

8 AM

TrailRunning 1:08:13 intensity: (6:48 @0) + (15:49 @1) + (10:39 @2) + (17:41 @3) + (17:14 @4) + (2 @5) 7.31 km (9:20 / km) +234m 8:02 / km
ahr:137 max:170

after daycare drop around hobos etc
3 PM

Cycling 39:07 intensity: (19:16 @0) + (15:50 @1) + (2:05 @2) + (1:25 @3) + (31 @4) 9.34 km (14.3 kph) +56m
ahr:101 max:167

Orienteering 44:26 intensity: (17 @1) + (2:40 @2) + (15:02 @3) + (20:22 @4) + (6:05 @5) 6.24 km (7:07 / km) +267m 5:52 / km
ahr:159 max:181

bellrive O. denser than i was expecting, so ankle socks and shorts were a bad move.
lost some time on the bushy bits, and didn't really have the legs to push on the rest, but good fun.

Cycling 22:26 intensity: (51 @0) + (17:26 @1) + (3:56 @2) + (13 @3) 5.87 km (15.7 kph) +93m
ahr:117 max:145

Tuesday Mar 1, 2022 #

12 PM

Running intervals 42:22 intensity: (1:25 @0) + (10:33 @1) + (12:25 @2) + (15:35 @3) + (2:24 @4) 7.29 km (5:49 / km) +68m 5:33 / km
ahr:137 max:169

8x700m on rivulet. extended the last 3 rests to get the full distance

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