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Training Log Archive: bartholemeu

In the 7 days ending Mar 24, 2016:

activity # timemileskm+mload
  Running6 5:10:02 37.36(8:18) 60.13(5:09) 68272.8
  Cycling3 3:45:31 54.26(14.4/h) 87.33(23.2/h) 226232.9
  Orienteering1 45:26 5.9(7:42) 9.49(4:47) 24836.2
  Strength & Conditioning 1 12:0011.4
  Total9 9:52:59 97.52(6:05) 156.94(3:47) 3192153.3
  [1-5]9 9:44:39

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FrSaSuMoTuWeTh

Wednesday Mar 23, 2016 #

Event: 25th Sydney Summer Series #25 - Hunters Hill
 
7 AM

Cycling (Commute) 25:00 [1] 8.0 km (19.2 kph)

12 PM

Running 40:46 intensity: (56 @0) + (7:31 @1) + (6:53 @2) + (21:53 @3) + (3:33 @4) 8.86 km (4:36 / km) +84m 4:23 / km
ahr:142 max:161 shoes: Kayano Gold

Corporate Cup. easy pace
6 PM

Orienteering race (SSS) 45:26 intensity: (1:22 @3) + (17:22 @4) + (26:42 @5) 9.49 km (4:47 / km) +248m 4:14 / km
ahr:170 max:183 shoes: Kayano Gold

SSS Woolwich
Ran pretty well, considering legs weren't completely fresh. slow going through the bush section, but otherwise a fairly clean run.
About 30s late, all controls

Looking at splits, it looks like i had andy by about 15 seconds but lost about 45 seconds to him in the bush section.

Running 1:09:26 intensity: (7 @0) + (5:58 @1) + (29:14 @2) + (34:07 @3) 12.0 km (5:47 / km) +174m 5:24 / km
ahr:141 max:155 shoes: Kayano Gold

slog jog home from woolwich. getting real stiff by the end.

Tuesday Mar 22, 2016 #

8 AM

Running 1:03:11 [2] 12.55 km (5:02 / km) +130m 4:47 / km
shoes: Kayano Gold

easy commute
2 PM

Running (Oregon) 33:37 [3] 7.25 km (4:38 / km) +68m 4:26 / km
shoes: Kayano Gold

Strength & Conditioning (Oregon) 12:00 [5] 0.0 km
shoes: Kayano Gold

3x1min each
bulgarian squats, side-plank with leg lift, single calf raises, front-plank with leg lift

Sunday Mar 20, 2016 #

Event: MetrO League #1 - Mt Annan
 
8 AM

Running intervals 53:22 intensity: (2:53 @0) + (18:16 @1) + (7:34 @2) + (7:03 @3) + (13:02 @4) + (4:34 @5) 9.87 km (5:24 / km) +108m 5:08 / km
ahr:138 max:174 shoes: Kayano Gold

6 x 1km/2mins on the sydney park grass track.
splits <3:30 and consistent. felt good, sore calves.
11 AM

Cycling (Turbo) 1:25:12 intensity: (3:56 @0) + (56:19 @1) + (24:57 @2) 30.35 km (21.4 kph) +1925m
ahr:122 max:142 shoes: Cervelo P3

Long zwift session on the TT bike watching Milan San Remo.
Still a couple of adjustments needed... might need risers on the rests, move the rests out a notch, and a blunter saddle

Saturday Mar 19, 2016 #

Event: NSW State League #1 - Wattle Ridge
 
7 AM

Cycling 1:55:19 intensity: (28 @0) + (47:56 @1) + (51:10 @2) + (15:31 @3) + (14 @4) 48.98 km (25.5 kph) +337m
ahr:131 max:162 shoes: Cannondale S6 Black

To La Perouse for bbq breakfast and back.

Friday Mar 18, 2016 #

6 PM

Running (beerrun) 49:40 [1] 9.6 km (5:11 / km) +118m 4:53 / km
shoes: GT2000 Yellow

Friday pub run with Ondrej and Brooner.
Quarrymans, Staves, Wayward, Forest Lodge.

Bit more beering than running haha

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