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Training Log Archive: bartholemeu

In the 7 days ending Feb 7:

activity # timemileskm+mload
  Running9 4:52:12 25.07(11:39) 40.35(7:15) 93570.2
  TrailRunning1 2:18:56 12.76(10:53) 20.54(6:46) 32234.5
  Swimming2 1:41:15 2.61(38:48) 4.2(24:06)30.4
  Cycling1 1:03:11 14.29(13.6/h) 22.99(21.8/h) 3226.0
  Orienteering2 34:22 3.59(9:34) 5.78(5:57) 7424.7
  Total14 10:29:56 58.32(10:48) 93.86(6:43) 1652165.7
  [1-5]14 10:08:16

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MoTuWeThFrSaSu

Sunday Feb 7 #

2 PM

Orienteering 16:48 intensity: (3 @0) + (15 @1) + (10 @2) + (2:24 @3) + (11:39 @4) + (2:17 @5) 2.98 km (5:39 / km) +34m 5:20 / km
ahr:163 max:175

BF prologue
Pretty clean run i think, which is rare for me. One route choice mistake thinking maybe i could get through a patch of dark green then changing my mind. Outsprinted Brooner to the finish. never forget :)
4 PM

Orienteering 17:34 intensity: (15 @1) + (7 @2) + (14 @3) + (4:10 @4) + (12:48 @5) 2.8 km (6:16 / km) +40m 5:51 / km
ahr:170 max:181

BF Sprints final.
Started a 30s or so behind Nea who made 30s more error than me to 2. From there i followed Greg and her to 14 (occasionally got out in front but my nav pulled me back pretty quick). Route choice mistake to 15 (the top guys spotted the gap in the cliff) and lost some time on both Greg and Nea there. From there i was 10s behind or so but catching them for speed but they made a small mistake at 18 and I luckily was able to come through. 6th or so overall i think.


Nea was moving, i would have lost 2 mins or so if i hadn't been following her.

Sprint 1 - Splits

Sprint 2 - Splits

Saturday Feb 6 #

8 AM

TrailRunning 2:18:56 intensity: (7:29 @0) + (6:58 @1) + (42:58 @2) + (1:19:07 @3) + (2:24 @4) 20.54 km (6:46 / km) +322m 6:16 / km
ahr:141 max:161

wolli creek and bardwell valley with Brooner. The bardwell trail behind the golfcourse was even more overgrown than normal... i think they re-landscaped the area by the golfcourse so it doesn't look like a trail from there.
5 PM

Running 10:53 intensity: (12 @0) + (2:11 @1) + (8:28 @2) + (2 @3) 1.67 km (6:30 / km)
ahr:131 max:143

bottle-o

Friday Feb 5 #

8 AM

Running 14:31 intensity: (1:14 @0) + (5:12 @1) + (7:34 @2) + (31 @3) 1.52 km (9:31 / km) +13m 9:08 / km
ahr:126 max:146

9 AM

Swimming 52:14 [3] 2.25 km (23:13 / km)

5 PM

Running 5:31 intensity: (15 @0) + (33 @1) + (3:53 @2) + (50 @3) 0.98 km (5:39 / km)
ahr:135 max:147

Thursday Feb 4 #

1 PM

Running hills 1:16:11 intensity: (10:39 @1) + (35:53 @2) + (29:10 @3) + (29 @4) 12.21 km (6:14 / km) +329m 5:30 / km
ahr:140 max:160

random hills in earlwood

Wednesday Feb 3 #

12 PM

Cycling hills 1:03:11 intensity: (4:06 @0) + (58:04 @1) + (1:00 @2) + (1 @3) 22.99 km (21.8 kph) +322m
ahr:115 max:138 shoes: Cannondale S6 Black

4 PM

Running 42:07 intensity: (44 @0) + (30:07 @1) + (10:47 @2) + (29 @3) 5.76 km (7:19 / km) +34m 7:06 / km
ahr:121 max:146

weekly tconference run

Tuesday Feb 2 #

1 PM

Running hills 1:06:00 intensity: (1 @0) + (47 @1) + (7:54 @2) + (16:34 @3) + (37:57 @4) + (2:47 @5) 10.75 km (6:08 / km) +542m 4:54 / km
ahr:157 max:180

50mins continuous hills locally.
Think this is the steepest i can find locally. One is 14% 22up, other is 10% 22up.
Could make it a little more efficient just doing the 14% one, but would also be even more monotonous...

Really nice session to get through. The normal hill hunting/loops i do you really do lose a lot of time between each one/doing ones that are not-as-good.
Steep enough that i could practice a lot of hiking, and legs pretty effected. music was good.

Other thing to try locally is hartil-law av, which has path up and stairs down, and a little higher.

Monday Feb 1 #

8 AM

Running 17:15 intensity: (17 @0) + (9:54 @1) + (4:23 @2) + (2:41 @3) 2.55 km (6:47 / km) +11m 6:38 / km
ahr:130 max:151

9 AM

Swimming 49:01 [3] 1.95 km (25:08 / km)

2k pool swim
again feeling nice and relaxed. 2beat kick and slow relaxed arm recovery.

Running 27:30 intensity: (6:07 @0) + (9:00 @1) + (5:41 @2) + (6:36 @3) + (6 @4) 2.74 km (10:02 / km) +7m 9:55 / km
ahr:123 max:158

5 PM

Running 32:14 intensity: (1:12 @0) + (26:16 @1) + (4:46 @2) 2.17 km (14:52 / km)
ahr:119 max:141

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