Training Log Archive: bartholemeuIn the 7 days ending Dec 30, 2014:
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Monday Dec 29, 2014 #
Running warm up/down 10:14 1.75 km (5:52 / km) +17m 5:36 / km
ahr:181 max:239 shoes: Gt2000 Black
Orienteering race (Pyrmont urban) 43:04 9.13 km (4:43 / km) +159m 4:20 / km
ahr:173 max:184 shoes: Gt2000 Black
Felt in control for almost the entire race, and felt like i was at a solid pace for most of it as well. i think the main things slowing me down was
- route choice (i think i did almost 200m more than Andy despite not hitting one control). I also misjudged the levels on a couple of controls so climbed more stairs than i needed to
- again it took me a while to get the right level of intensity. The first third of the race i was running around threshold.
-I think i was probably pushing too hard for most of the race (after the first 3rd). My mhr is around 184, and i spend most of the 2nd half dabbling around 180-183
In the end i thought i had collected all controls and finished 2 minutes early, but i had forgotted one (worth 30 points) which i was about 100 metres away from, but had forgotten to tag. Rookie error, i think it only cost me 3 places or so. finished 13th.
Slipped going for the last control and fell on my ass, dropping my map in the harbour. sods law meant that it was the only place with an audience. Kinda hurt my knee a bit, will see how it goes.
Running warm up/down 11:05 1.82 km (6:05 / km) +9m 5:56 / km
ahr:138 max:146 shoes: Gt2000 Black
Sunday Dec 28, 2014 #
Orienteering 1:02:27 5.78 km (10:48 / km) +90m 10:02 / km
ahr:120 max:160 shoes: Gt2000 Black
Was quite difficult as some of the trails had completely grown over, so just had to settle for getting half the controls and heading back.
first time trying with a compass, learnt a couple of things.
- folding the map straight along north helps
- not to take a bearing when there are enough landmarks
Definately need to get some leg cover before oceania
Saturday Dec 27, 2014 #
Cycling (MTB) 1:46:29 34.47 km (19.4 kph) +427m
ahr:130 max:239
Running intervals (Mona) 26:28 6.72 km (3:56 / km) +13m 3:54 / km
ahr:168 max:180 shoes: Gt2000 Black
Had to pause twice, once to vomit, and the second as i thought i was going to again.
very tough going, think i might have to watch my HR next time i try, but the paces seem around about what i should be aiming for.
Running warm up/down 4:59 0.93 km (5:21 / km) +4m 5:14 / km
ahr:134 max:146 shoes: Gt2000 Black
Friday Dec 26, 2014 #
Cycling 1:47:29 43.29 km (24.2 kph) +322m
ahr:146 max:239 shoes: Willier Izoard
easy riding with one effort, and a tempo pull
stinking hot, and a bit trafficky as we didn't get out until the middle of the day.
Running 48:12 [2] 6.97 km (6:55 / km) +23m 6:48 / km
shoes: Gt2000 Black
Quite windy and hot, so not as easy as it could have been.
Wednesday Dec 24, 2014 #
Running intervals 39:35 7.61 km (5:12 / km) +68m 4:59 / km
ahr:149 max:181 shoes: Gt2000 Black
Pretty hungover, and pretty hot, but managed 2 1mile intervals. Not completely happy with it (wanted to do 4, and a little faster) but was feeling very sluggish and hung.
KOM