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Training Log Archive: bartholemeu

In the 7 days ending Apr 1, 2016:

activity # timemileskm+mload
  Cycling6 7:37:40 110.88(14.5/h) 178.45(23.4/h) 259867.0
  Walking1 5:32:37 12.56(26:29) 20.22(16:27) 47299.8
  Orienteering2 2:03:47 11.27(10:59) 18.13(6:50) 83557.3
  TrailRunning2 1:42:28 9.17(11:11) 14.75(6:57) 77958.6
  Running3 1:34:20 10.9(8:39) 17.54(5:23) 26930.2
  Strength & Conditioning 2 35:007.5
  Total13 19:05:52 154.78 249.09 4952320.4
  [1-5]13 18:45:46

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SaSuMoTuWeThFr

Friday Apr 1, 2016 #

8 AM

Running 40:54 [2] 8.14 km (5:01 / km) +94m 4:45 / km
shoes: Kayano Gold

Recovery commute with 8xstrides focusing on stride length and float
6 PM

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

Thursday Mar 31, 2016 #

Event: 25th Sydney Summer Series #26 (Final) - Lane Cove
 
7 AM

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

5 PM

Running warm up/down 13:57 intensity: (1:23 @0) + (12:14 @1) + (20 @2) 1.89 km (7:22 / km) +55m 6:26 / km
ahr:115 max:131

Orienteering race (SSS) 53:02 intensity: (6 @0) + (12 @1) + (1:32 @2) + (20:10 @3) + (30:49 @4) + (13 @5) 9.27 km (5:43 / km) +412m 4:41 / km
ahr:158 max:171 shoes: GT2000 Yellow

Lane Cove.
The toughest i've done in terms of route choice, and only had limited time to plan before risking sundown. took a pretty bad option, and fell pretty hard on my ass while heading down to the tunnel for the 2nd control several other hesitations, mostly when deciding whether to bushbash sections or not.
Nav aside, speed felt pretty good, which bodes well for london.
8 mins late, 460pts.

Wednesday Mar 30, 2016 #

12 PM

Running intervals 39:29 intensity: (44 @0) + (7:23 @1) + (5:16 @2) + (5:26 @3) + (6:40 @4) + (14:00 @5) 7.51 km (5:16 / km) +120m 4:52 / km
ahr:152 max:181 shoes: GT2000 Yellow

Corporate cup run as fartlek.
5x 1k/.3k, speeds around 3:40/4:40
Dying on the last rep, which was slower and shorter.

GPS is starting to fail quite regularly :(
6 PM

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

Tuesday Mar 29, 2016 #

6 AM

Strength & Conditioning (Yoga) 20:00 [3]

Yoga for runners. So incredibly tight.
5 PM

Cycling (Turbo) 33:33 intensity: (6:52 @0) + (17:13 @1) + (7:42 @2) + (1:46 @3) 14.89 km (26.6 kph) +87m
ahr:117 max:147 shoes: Cervelo P3

Zwift. 4mins in aero position, 1min upright, repeat. watching E3 Harelbake and Gent-Wevelgem
8 PM

Strength & Conditioning (Stretching) 15:00 [1]

Extended stretching/foam rolling
Hips & glutes

Monday Mar 28, 2016 #

12 PM

TrailRunning hills 1:32:59 [4] 13.58 km (6:51 / km) +668m 5:30 / km
shoes: Inov8 RaceUltra

From Thredbo up Merricks Nature Trail to the chairlift, then over Dead Horse Gap back down to the river trail and back to thredbo. beautiful.

Sunday Mar 27, 2016 #

7 AM

Cycling hills 3:32:44 intensity: (1:37 @0) + (1:11:41 @1) + (2:11:45 @2) + (7:41 @3) 83.56 km (23.6 kph) +1815m
ahr:130 max:148 shoes: Cannondale S6 Black

Jindabyne to charlottes pass return. Weather pretty sketchy for the first half, but luckily the sun came out before the descent.
12 PM

Walking 5:32:37 [3] 20.22 km (16:27 / km) +472m 14:44 / km
shoes: GT2000 Yellow

Charlottes pass to Kosciusko summit. Didn't take nearly enough water etc, but made it back.

Saturday Mar 26, 2016 #

7 AM

Cycling 2:16:23 intensity: (9:24 @0) + (1:05:12 @1) + (51:34 @2) + (10:13 @3) 56.0 km (24.6 kph) +696m
ahr:125 max:151 shoes: Cannondale S6 Black

Morning uriarra loop with prong. Lovely.

TrailRunning warm up/down 9:29 intensity: (1:27 @2) + (7:45 @3) + (17 @4) 1.18 km (8:03 / km) +111m 5:29 / km
ahr:148 max:158 shoes: Inov8 RaceUltra

Orienteering race (Middle) 1:10:45 intensity: (2 @1) + (8:01 @2) + (25:20 @3) + (35:39 @4) + (1:43 @5) **** 8.86 km (7:59 / km) +422m 6:27 / km
ahr:156 max:174 shoes: Inov8 RaceUltra

Isaac ridge Canberra.
Probably one of my better bush races, hit the first 7 controls without any major errors (by my standards), stayed slow enough to keep track of contours and bearings etc. lost about 10 mins in the circle at ?8? Unable to figure out how low I was, then spent a bit of time at 10 in the circle.
Again, ran very conservatively, taking the most navigatable route, and going slow, but had a really enjoyable time.

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