Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Mar 9, 2017:

activity	#	time	miles		km		+m	load
TrailRunning	2	4:21:43	25.55	(10:15)	41.12	(6:22)	1222	88.8
Cycling	3	1:33:18	28.67	(18.4/h)	46.13	(29.7/h)	185	15.1
Running	3	1:12:05	10.03	(7:11)	16.15	(4:28)	154	38.0
Orienteering	1	28:57	2.67	(10:50)	4.3	(6:44)	34	13.8
Walking	1	21:14					36
Total	8	7:57:17	66.92		107.7		1631	155.7
[1-5]	7	7:32:25

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Thursday Mar 9, 2017 #

4 PM

TrailRunning 2:11:52 21.84 km (6:02 / km) +645m 5:16 / km
ahr:147 max:172 shoes: Salomon Xscream

Great midweek adventure with andy to manly including squatters cove and some beers. Ferry home got called out to rescue another broken down ferry so was a long trip home. Shoulda ran it.

Wednesday Mar 8, 2017 #

Event: Sydney Summer Series #23 - St Ives

Note

First day of taking wednesdays as paternity leave and taking care of oscar all day. TERRIBLE night sleep, but got him out to sydney park pushing the pram up some hills, then tried turbo twice while he slept, but he only lasted 20mins or so, so they were short sessions.

10 AM

Walking hills 21:14 [0] +36m

1 PM

Cycling tempo 20:55 12.03 km (34.5 kph)
ahr:130 max:149 shoes: Cervelo P3

aero temp sections 10mins/5mins

4 PM

Cycling tempo 26:18 14.35 km (32.7 kph) +22m
ahr:129 max:152 shoes: Cervelo P3

aero tempo again.

Tuesday Mar 7, 2017 #

7 AM

Running tempo 56:01 [4] 12.99 km (4:19 / km) +149m 4:05 / km
shoes: GT2000 WhiteOrange

after a really shitty night sleep tried a tempo section on the run-commute. Slowed down a bit by the backpack, but think it was probably above tempo effort (gps wasn't really accurate enough to tell).
Got to 5km from the end of glebe pt road, to the crescent and back to pirama park, and was pretty shattered, so stopped and jogged the rest of the way with some strides.

Sunday Mar 5, 2017 #

Note

Finally grew the balls to fix up the cockpit on my cross bike, removing one of the bar-brakes, and moving the hoods further forward, which also meant new brake cables and housing, and new bar tape. Beer earnt.

4 PM

Cycling (Turbo) 46:05 19.76 km (25.7 kph) +163m
ahr:125 max:156 shoes: Cervelo P3

Swift. Aero felt a little more comfortable due to a bit more saddle tilt, but need a bit more height now. Legs just weren't able to keep anything going so abandoned all hope for a solid session and just tried to make it through the time.

Saturday Mar 4, 2017 #

Event: Saturday Orienteering Series - Knox Grammar Senior School

9 AM

Orienteering race (Sprint) 25:00 4.06 km (6:09 / km) +32m 5:55 / km
ahr:160 max:173 shoes: Salomon Xscream

Incredible sprint course. really tricky, and made even trickier by a changed start/finish, and an unmapped out-of-bounds area to keep in mind.
Was ahead of my feet for most of it, but made 4-5 very costly errors, including one 2 minute-r and lots of hesitation heading into the indoor areas (i was never sure where we were and weren't allowed to go.
In the end not a great result, 5-6 minutes off the leaders, but is accurate.

Running warm up/down 6:10 1.32 km (4:40 / km) +2m 4:39 / km
ahr:141 max:151

Orienteering race 3:57 0.24 km (16:40 / km) +2m 16:00 / km
ahr:133 max:142 shoes: Salomon Xscream

DOMINATING Brooner on the maze course.

TrailRunning long 2:09:51 19.28 km (6:44 / km) +577m 5:52 / km
ahr:150 max:175 shoes: Salomon Xscream

From orienteering up to bobbin head and out to kuring-gai. Tried to run at tempo effort in some sections which felt really good and beneficial.
Rolled right ankle on the last climb out to Mt Kuring-gai, but the only thing damaged was my strava. knees pretty sore afterwards from hitting the downhills.
cracking run in the wet. good company, fun conditions (WET), and even some new trails.

2 PM

Running warm up/down 9:54 1.84 km (5:24 / km) +3m 5:21 / km
ahr:147 max:158

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