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Training Log Archive: bartholemeu

In the 7 days ending Dec 6, 2015:

activity # timemileskm+mload
  Cycling9 9:06:25 124.54(13.7/h) 200.43(22.0/h) 3002206.1
  Running2 1:52:44 10.93(10:19) 17.59(6:24) 28320.9
  Orienteering1 54:15 6.32(8:35) 10.16(5:20) 33249.4
  Swimming1 23:10 0.65(35:30) 1.05(22:04)2.3
  Strength & Conditioning 1 10:09 0.12(1:21:40) 0.2(50:45)1.0
  Total11 12:26:43 142.57(5:14) 229.44(3:15) 3617279.7
  [1-5]11 12:23:41

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MoTuWeThFrSaSu

Sunday Dec 6, 2015 #

7 AM

Running 1:07:21 intensity: (2:51 @0) + (10:56 @1) + (53:10 @2) + (24 @3) 9.0 km (7:29 / km) +179m 6:48 / km
ahr:107 max:126

Slow jog in Bundy with Anne. I'm ready to start run training again i reckon.
12 PM

Cycling 46:38 [4] 23.0 km (29.6 kph) +273m
shoes: Cannondale S6 Black

Belting it back from Bundanoon to MossVale in time to catch the train. hot.
4 PM

Cycling 20:14 [2] 6.4 km (19.0 kph) +90m
shoes: Cannondale S6 Black

Saturday Dec 5, 2015 #

8 AM

Cycling long 4:00:58 intensity: (11 @0) + (56 @1) + (20:19 @2) + (1:05:23 @3) + (2:02:37 @4) + (31:32 @5) 101.12 km (25.2 kph) +1713m
ahr:143 max:167 shoes: Cannondale S6 Black

Solo century from Wollongong to Bundanoon over Macquarie Pass. Great climb and good route... a lot less stressful traffic than i was expecting.
Smashed it up the climb, finishing my pie at the top before the people i passed arrived. was pretty shattered later on in the ride, mostly due to the heat.
Energy didn't quite hold up as well as i'd like in prep for cradle training, but legs felt good.

Friday Dec 4, 2015 #

8 AM

Cycling (Commute) 30:00 [1] 8.0 km (16.0 kph) +95m

6 PM

Cycling (Commute) 38:45 [1] 10.64 km (16.5 kph) +87m

Thursday Dec 3, 2015 #

9 AM

Cycling (Commute) 23:00 [1] 7.67 km (20.0 kph) +57m

5 PM

Cycling (Commute) 30:00 [1] 8.0 km (16.0 kph) +39m

Swimming (Leg drills) 23:10 [1] 1.05 km (22:04 / km)

Strength & Conditioning warm up/down (Poolrun) 10:09 [1] 0.2 km (50:45 / km)

poolrunning in the deep end and hip strengthening in the shallow end

Wednesday Dec 2, 2015 #

Event: SSS #9 - Longueville
 
8 AM

Cycling (Commute) 23:00 [1] 7.55 km (19.7 kph) +45m

5 PM

Cycling 36:01 [2] 11.0 km (18.3 kph) +260m
shoes: Specialized TriCross

Orienteering (SSS) 54:15 intensity: (22 @2) + (18 @3) + (4:54 @4) + (48:41 @5) 10.16 km (5:20 / km) +332m 4:35 / km
ahr:167 max:183 shoes: GT2000 Yellow

SSS Longueville.
Probably my worst SSS, mostly my fault.
Map was setup well, with choices based around contours, and a nice ultrasprint section, making for an interesting run.
I struggled in the ultrasprint section but got through slowly

My BIG mistake in terms of route choice, underestimating contours to 19 (or was it actually higher on the hill than mapped?) and had to adjust everything.

Returned via a trail which was closed (signs/donotenter tape) but not mapped as OOB about 5cm from the finish and lost about 4 minutes bushbashing. Finished back 7 minutes late, and missing 2 controls.

Question
Even now when i look at the map, I can't discern between a "cliff" and a "vehicle track"... why does a vehicle track need to be marked differently from a road or trail? it is irrelevant information, and just makes it look like a cliff... no? I can attribute 4 controls where i lost real time guessing incorrectly.

Cycling 57:49 intensity: (5:09 @2) + (28:08 @3) + (22:02 @4) + (2:30 @5) 17.05 km (17.7 kph) +343m
ahr:139 max:168 shoes: Specialized TriCross

Absolutely shattered by the time i got home. 350m ascent on a 17km commute? wtf?

Tuesday Dec 1, 2015 #

5 PM

Running 45:23 [2] 8.59 km (5:17 / km) +104m 4:59 / km
shoes: GT2000 Yellow

Recovery run
had the shits at work so got myself running. Crazy hard to move, only partially due to the heat.
good to get the legs moving again though, but will take it easy for the rest of the week.

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