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Training Log Archive: bartholemeu

In the 7 days ending Nov 21, 2019:

activity # timemileskm+mload
  Cycling9 7:14:15 88.28(12.2/h) 142.08(19.6/h) 110954.4
  Orienteering2 1:11:38 9.55(7:30) 15.36(4:40) 4050.8
  Running1 53:01 5.33(9:57) 8.58(6:11) 6417.8
  Total11 9:18:54 103.16(5:25) 166.02(3:22) 1213123.0
  [1-5]11 8:54:09

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Thursday Nov 21, 2019 #

7 AM

Cycling 1:13:07 intensity: (1:27 @0) + (45:15 @1) + (16:42 @2) + (9:43 @3) 24.32 km (20.0 kph) +132m
ahr:126 max:156 shoes: Cannondale S6 Black

CP commute.
ok route, got a bit weird/footpathy around toddman av.
feeling pretty average after SSS
8 PM

Cycling 33:30 intensity: (5:29 @0) + (23:46 @1) + (3:09 @2) + (1:06 @3) 10.03 km (18.0 kph) +85m
ahr:114 max:153 shoes: Cannondale S6 Black

Night commute after long work day, actually a little fun, and a pretty good route

Wednesday Nov 20, 2019 #

Event: Sydney Summer Series / Sydney Map Running #7 Concord
 
8 AM

Cycling 42:24 intensity: (1:22 @0) + (29:59 @1) + (9:48 @2) + (1:15 @3) 15.63 km (22.1 kph) +90m
ahr:121 max:146 shoes: Cannondale S6 Black

3 PM

Cycling 36:54 intensity: (14:26 @1) + (17:28 @2) + (5:00 @3) 12.72 km (20.7 kph) +90m
ahr:132 max:154 shoes: Cannondale S6 Black

Orienteering 46:13 intensity: (16 @1) + (1:52 @2) + (6:59 @3) + (4:01 @4) + (33:05 @5) 9.62 km (4:48 / km) +40m 4:43 / km
ahr:167 max:178 shoes: NB Vazee v4 Blue

hmm, maybe this will be the last 45minute street-o i make the effort to go to for a while.
felt pretty tired as soon as i started, and was pretty tight in the chest and sweaty. took a few walking breaks between controls and eased off, shortening my course. In the last km had to take a couple of walking breaks as well... think it was equal parts chest and lentils for lunch.
550 and just over a minute late.
Slept really horribly again, just like last SSS, chest tightness and took 2 hours or so after getting to bed to get HR down.
6 PM

Cycling 31:42 intensity: (3:21 @0) + (16:59 @1) + (9:32 @2) + (1:45 @3) + (5 @4) 10.33 km (19.6 kph) +70m
ahr:121 max:158 shoes: Cannondale S6 Black

Tuesday Nov 19, 2019 #

8 AM

Cycling 47:01 intensity: (42 @0) + (42:58 @1) + (2:11 @2) + (1:09 @3) + (1 @4) 15.89 km (20.3 kph) +104m
ahr:119 max:161 shoes: Cannondale S6 Black

speedy bike in the smoke
5 PM

Cycling 33:00 intensity: (3:02 @0) + (27:29 @1) + (2:28 @2) + (1 @3) 10.73 km (19.5 kph) +94m
ahr:115 max:142 shoes: Cannondale S6 Black

ordered new cassette and chain. definately cassette, as it only happens on one ring (big cog and little cog) and skips rather than changes.

Monday Nov 18, 2019 #

8 AM

Running 53:01 intensity: (15 @1) + (48 @2) + (45:20 @3) + (6:38 @4) 8.58 km (6:11 / km) +64m 5:57 / km
ahr:175 max:196 shoes: NB Vazee v4 Blue

run commute. took it easy and stopped at lights etc. didn't feel too bad, carrying a laptop etc made it a lot harder.
4 PM

Cycling 1:09:58 intensity: (3:14 @0) + (59:28 @1) + (7:15 @2) + (1 @3) 25.53 km (21.9 kph) +135m
ahr:118 max:140 shoes: Cannondale S6 Black

home on the speedy bike via CP. 6th gear is skipping, but can't see any damage on the cog... might need to replace the cassette.

Sunday Nov 17, 2019 #

4 PM

Orienteering (SSS) 25:25 intensity: (28 @0) + (2:26 @1) + (6:06 @2) + (3:01 @3) + (1:52 @4) + (11:32 @5) 5.75 km (4:25 / km)
ahr:154 max:179 shoes: NB Vazee v4 Blue

Ashfield sss long line.
Really simple nav, so pretty fast running... not really getting much out of these, but don't really want to do the score as i don't want to be running hard for 45 mins...
Seems a shame to skip them though as they are so close... have to think of some sort of exercise next time... maybe map memory.

Friday Nov 15, 2019 #

9 AM

Cycling 1:06:39 intensity: (5:40 @0) + (37:40 @1) + (21:14 @2) + (2:05 @3) 16.89 km (15.2 kph) +311m
ahr:120 max:155

With Jason around the gorge then checking out a climb next to the forestry (red hill road) which was steep but unchallenging as i just stuck with jase.

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