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Training Log Archive: bartholemeu

In the 7 days ending Dec 13, 2015:

activity	#	time	miles		km		+m	load
Running	4	4:46:42	30.23	(9:29)	48.65	(5:54)	1032	132.6
TrailRunning	2	3:49:41	23.57	(9:45)	37.93	(6:03)	771	114.1
CrossTraining	1	2:30:00						30.0
Cycling	2	59:22	10.94	(11.1/h)	17.61	(17.8/h)	77	5.9
Orienteering	1	48:43	6.32	(7:42)	10.18	(4:47)	224	45.7
Strength & Conditioning	2	21:00						10.4
Total	11	13:15:28	71.07		114.38		2104	338.8
[1-5]	10	13:05:06

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Sunday Dec 13, 2015 #

10 AM

Running long (SwimRun) 2:24:17 [3] 21.7 km (6:39 / km) +386m 6:06 / km
shoes: GT2000 Yellow

With Prong. Through CP trails to Bronte then down to gordons bay. swam across the bay and into the beach, ran to coogee then back to gordons bay and swam back to our gear, then ran back to Bronte.
Swimming with long hair and no swim cap is a very fruitless adventure, but trails etc were more fun than expected.

Saturday Dec 12, 2015 #

8 AM

TrailRunning long 3:28:10 34.02 km (6:07 / km) +727m 5:32 / km
ahr:145 max:160 shoes: Salomon SpeedCross

GNW with Ondrej from Epping to Hunters Hill, then solo on to Newtown.
Great run, not too fast, but not slacking off.
Decided not to eat in the last hour to observe how my body works when forced out of using carbs. Was interesting to find the main limiter was i couldn't get myself to work hard enough to get my heartrate up.

12 PM

Strength & Conditioning warm up/down 10:00 [0]

Pool walking, kicking etc cool down after long run.
2nd day DOMS in back and shoulders from climbing. Feet/ankles pretty sore, not surprising given I noticed my salomons are broken-sidewalls are cracked.

Friday Dec 11, 2015 #

5 PM

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

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 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 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 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.

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