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Training Log Archive: bartholemeu

In the 7 days ending Dec 10, 2015:

activity # timemileskm+mload
  Cycling6 6:45:57 98.66(14.6/h) 158.77(23.5/h) 2335169.1
  Running4 3:29:46 22.34(9:23) 35.96(5:50) 825101.2
  CrossTraining1 2:30:0030.0
  Orienteering1 48:43 6.32(7:42) 10.18(4:47) 22445.7
  TrailRunning1 21:31 2.43(8:51) 3.91(5:30) 444.3
  Strength & Conditioning 1 11:0010.4
  Total13 14:06:57 129.75 208.82 3428360.8
  [1-5]13 14:03:47

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FrSaSuMoTuWeTh

Thursday Dec 10, 2015 #

7 PM

TrailRunning 21:31 [2] 3.91 km (5:30 / km) +44m 5:13 / km

Sydney Park trails to the climbing centre
8 PM

CrossTraining (Climbing) 2:30:00 [2]

Indoor climbing in St Peters with Anne. Must be about 18 years since i last climbed. loved it, and even enjoyed a couple of intermediate routes (15 was my highest).
Feet a bit blistery afterwards, but otherwise can't identify whats going to ache tomorrow... something will though.

Wednesday Dec 9, 2015 #

Event: 25th Sydney Summer Series #10 - Eastwood
 
6 PM

Orienteering race (SSS) 48:43 intensity: (9 @2) + (7 @3) + (1:08 @4) + (47:19 @5) 10.18 km (4:47 / km) +224m 4:19 / km
ahr:171 max:182 shoes: Gt2000 Black

SSS Eastwood
Interesting course with plenty of contours (which I ignored), some bushbash opportunities, and some oob areas which made route planning tricky.
A better run in terms of navigation and managing efforts, but was held back by a non-ideal route choice, and speed wasn't quite as good as I'd expect for the effort level (maybe because of the last 2 days training. Spent a fair bit of time at maxHR, but didn't really transfer to good speed.
I few minor 10-15 sec errors around attention to detail on approach, and about a minute misidentifying features in a patchy bushy area.
Got them all but 3 mins late, so 4th or so.
7 PM

Running warm up/down 5:55 intensity: (5:09 @4) + (46 @5) 1.05 km (5:39 / km) +1m 5:38 / km
ahr:154 max:160 shoes: Gt2000 Black

Tuesday Dec 8, 2015 #

8 AM

Cycling (Commute) 29:22 [1] 9.61 km (19.6 kph) +77m

2 PM

Running (Circuits) 25:29 [3] 4.53 km (5:38 / km) +110m 5:01 / km
shoes: New Balance Minimus

Oregon circuits in minimals. Did not enjoy.
one leg chair squats, split jumps and calf raises.

Strength & Conditioning (Circuits) 11:00 [5]

Monday Dec 7, 2015 #

5 PM

Running hills 1:51:01 intensity: (8 @0) + (8 @1) + (3:54 @2) + (5:55 @3) + (58:47 @4) + (42:09 @5) 21.38 km (5:12 / km) +535m 4:37 / km
ahr:154 max:174 shoes: GT2000 Yellow

MediumLong run home from work via Darling point hills and centennial park, staying off path wherever possible.
Hill reps in Woolamaloo and darling point, and trying to keep the effort level high through the run as well.
Pretty draining workout, happy being able to push through.

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

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