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Training Log Archive: bartholemeu

In the 7 days ending Aug 7, 2017:

activity	#	time	miles		km		+m	load
Running	6	3:22:45	24.53	(8:16)	39.47	(5:08)	358	60.0
TrailRunning	1	2:10:24	12.3	(10:36)	19.79	(6:35)	690	35.8
Cycling	2	1:33:29	24.26	(15.6/h)	39.04	(25.1/h)	452	17.7
Orienteering	1	59:32	4.72	(12:37)	7.59	(7:51)	181	34.2
Total	10	8:06:10	65.8	(7:23)	105.89	(4:35)	1681	147.7
[1-5]	10	7:59:45

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Monday Aug 7, 2017 #

10 AM

Cycling (Turbo) 55:53 25.92 km (27.8 kph) +238m
ahr:117 max:142 shoes: Cervelo P3

Mindless watching the Prestige. Really wierd when i stopped i put my head down on the bars and maybe had a sleep... when i opened my eyes felt really wierd like i'd just woken up...

4 PM

Running (Prammin') 41:16 [1] 3.88 km (10:37 / km) +67m 9:47 / km
shoes: Adidas Adios Boost

Pramrun with Anne and Oscar in Sydneypark. sprinting up the hills haha

Sunday Aug 6, 2017 #

Event: The Goanna

10 AM

Orienteering race 59:32 7.59 km (7:51 / km) +181m 7:00 / km
ahr:161 max:177 shoes: Inov8 Roclites

The GOanna. Tummy playing up before the start but came good. Went completely wrong to 6 (still doesn't know where I was) so skipped it and headed north and relocated 10mins later. Then accidentally skipped 13 and found myself in the ultrasprint which was a great ten of luck given we could skip two controls. Walked through the sprint which was a great choice,, and didn't have any probs for the rest.
Ended up 4th by a fair way. Good fun race.

Off the lead by 15mins. Major Errors at 6 (5min, completely lost in track network due to a silly mistake and rushing) and 10 (4min not pacing, entering wrong clearing too early)

GOanna - Splits

Saturday Aug 5, 2017 #

Event: Saturday Orienteering Series - Normanhurst

9 AM

TrailRunning long 2:10:24 19.79 km (6:35 / km) +690m 5:37 / km
ahr:144 max:164 shoes: Salomon Xscream

Solo trails from middlecove up twocreeks to Killara and back on the other side. West side was pretty scrambled and overgrown in places with plenty of wrong turns, the east side was very fast almost giretrail. Nice run and good to open up a bit on the way back

11 AM

Running warm up/down 9:49 1.43 km (6:51 / km) +6m 6:43 / km
ahr:124 max:147 shoes: Salomon Xscream

Thursday Aug 3, 2017 #

4 PM

Running intervals (Monas) 29:25 7.54 km (3:54 / km) +17m 3:51 / km
ahr:158 max:175 shoes: GT2000 WhiteOrange

Monas on the grass oval in erskineville.
Tried to focus on keeping good tempo on the floats and paced it pretty well, although i wasn't quite on my knees at the end.
5.8k which i think is pretty good, and fastest 5k was around 17.10.
Good session to use as a yardstick.

Wednesday Aug 2, 2017 #

8 AM

Running tempo 57:40 14.04 km (4:06 / km) +121m 3:56 / km
ahr:160 max:180 shoes: Boston Adidas boost

Tempo commute with backpack.
2k wu then 10k @3:48 + cd
Struggled the first 4k but got into a rhythm.
Legs felt ok, still some fatigue. Have noticed i tense up my lower legs a bit too much when i don't really need to on pavement.

5 PM

Running 29:20 [2] 5.53 km (5:18 / km) +54m 5:03 / km
shoes: GT2000 WhiteOrange

Evening recovery commute focussing on cadence when i remembered

Tuesday Aug 1, 2017 #

8 AM

Running 35:15 [1] 7.05 km (5:00 / km) +92m 4:42 / km
shoes: GT2000 WhiteOrange

Jog to work to assess the knee. Actually feels fine running(road) and cycling which is a good sign.
Otherwise various muscle fatigues still from Saturday plus a really average frame of mind on life atm

5 PM

Cycling 37:36 [3] 13.12 km (20.9 kph) +214m
shoes: Cannondale S6 Black

home a different way - via MrsMac and crown st.
Avoids traffic apart from macquarie st and the bottom half of crown.
Probably a nicer way to link in CP laps on the commute, although crown might not be the best option.

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