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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Feb 25, 2016:

activity # timemileskm+mload
  Cycling6 5:53:56 79.74(13.5/h) 128.32(21.8/h) 145577.3
  Running5 3:08:46 22.67(8:20) 36.48(5:10) 49666.7
  TrailRunning1 2:12:47 12.7(10:27) 20.44(6:30) 38839.8
  Orienteering1 19:55 2.39(8:21) 3.84(5:11) 5111.0
  Swimming1 11:45 0.36(32:33) 0.58(20:13)3.5
  Total10 11:47:09 117.85(6:00) 189.66(3:44) 2389198.4
  [1-5]10 11:46:15

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Thursday Feb 25, 2016 #

7 AM

Cycling (Commute) 26:34 [1] 7.5 km (16.9 kph) +79m

5 PM

Cycling (Commute) 20:00 [1] 6.0 km (18.0 kph)

Wednesday Feb 24, 2016 #

Event: 25th Sydney Summer Series #21 - Denistone
 
8 AM

Cycling (Commute) 31:42 [1] 9.57 km (18.1 kph) +145m

11 AM

Running tempo 1:10:04 intensity: (15 @0) + (7:48 @1) + (7:36 @2) + (12:54 @3) + (18:41 @4) + (22:50 @5) 15.23 km (4:36 / km) +215m 4:18 / km
ahr:157 max:183 shoes: Adidas Adios Boost

2x6km@tempo (3:50) in the heat, trying to sweat out the flu.
Made sure the 2nd set was corporate cup so i couldn't bail halfway.
Had to really push at the end, but happy to get through at good pace
6 PM

Cycling (Commute) 22:41 [1] 7.49 km (19.8 kph) +61m

Tuesday Feb 23, 2016 #

6 PM

Running 49:24 [3] 10.18 km (4:51 / km) +129m 4:34 / km
shoes: GT2000 Yellow

Work to redleaf for a swim. kicking the flu.

Swimming 11:45 [3] 0.58 km (20:13 / km)

Couple of Redleaf loops before Anne got there

Monday Feb 22, 2016 #

Note
(sick)

Just over a week of low carb and have dropped serious pounds.
Unsurprisingly, this, combined with yesterday's thrash fest and spending time with people's snotty kids has resulted in some mucus action and interrupted sleep.

Sunday Feb 21, 2016 #

Event: Sydney Sprint Series 2016 Race #7 - St Ives
 
2 PM

Cycling tempo 2:27:38 intensity: (38 @0) + (28:08 @1) + (29:32 @2) + (59:45 @3) + (29:31 @4) + (4 @5) 57.25 km (23.3 kph) +830m
ahr:143 max:170 shoes: Specialized TriCross

Hard along pacific highway (I think tempo is the only way to stay safe on the road) then hard efforts up bobbin head climb out and back.
Very dehydrated and bonking by the time I got to orienteering.

Orienteering race (Sprint) 19:55 intensity: (4:03 @3) + (15:04 @4) + (48 @5) 3.84 km (5:11 / km) +51m 4:52 / km
ahr:154 max:174 shoes: Adidas Adios Boost

Grabbed a mueslibar and a banana off Brooner and tried to get some sort of result in, but really couldn't get the legs going.
Was a fun, and quite different course to what I'm used to in sprints, less about route choice, and more just accuracy in point-and-shooting.
Didn't race well for the first half, no speed and struggled in the bushier bits.

Running warm up/down 5:46 intensity: (58 @1) + (4:48 @2) 1.01 km (5:43 / km) +19m 5:14 / km
ahr:133 max:142 shoes: Adidas Adios Boost

Cycling tempo 1:16:31 intensity: (1 @0) + (10:21 @1) + (27:50 @2) + (32:08 @3) + (6:11 @4) 32.51 km (25.5 kph) +293m
ahr:142 max:165 shoes: Specialized TriCross

Was late for dinner to blasted it home along pacific highway. Bonking the whole way but just had to keep going.
Ended up being a lot of hours at tempo effort today. Hope it translates into marathon tempo time. Absolutely shattered.

Sprint course - Splits

Saturday Feb 20, 2016 #

Event: Saturday Orienteering Series #3 - St Ives Wildflower Gardens
 
10 AM

Running 36:47 [1] 4.64 km (7:56 / km) +76m 7:20 / km
shoes: Cannondale S6 Black

Househunting jog with anne. Muggy. No sale.
5 PM

Running (Tech) 26:45 [3] 5.43 km (4:56 / km) +57m 4:41 / km
shoes: New Balance Minimus

Run to work in minimals to pick up the bike trying to keep super high cadence as much as possible.

Cycling (Commute) 28:50 [1] 7.99 km (16.6 kph) +47m
shoes: Specialized TriCross

Friday Feb 19, 2016 #

6 PM

TrailRunning long 2:12:47 [3] 20.44 km (6:30 / km) +388m 5:56 / km
shoes: Inov8 RaceUltra

Friday night trails with full turnout.
Thornleigh to Flat Rock Brewery. Nice.
Andy pushed the pace during the second half and I struggled to hang on, felt like tempo for a while there. probably a big week and low-carb biting me in the ass... the beers helped with that.

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