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Training Log Archive: bartholemeu

In the 7 days ending Feb 28, 2021:

activity # timemileskm+mload
  Orienteering1 3:00:19 16.8(10:44) 27.03(6:40) 61879.5
  Cycling5 2:48:06 33.93(12.1/h) 54.6(19.5/h) 41217.5
  Running6 2:24:03 12.5(11:31) 20.12(7:10) 26334.5
  Paddling1 1:06:52 4.12(3.7/h) 6.64(6.0/h)2.8
  Strength & Conditioning 2 53:36 2.5 4.02 2111.3
  Total14 10:12:56 69.85 112.41 1313145.5
  [1-5]14 8:35:33

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MoTuWeThFrSaSu

Sunday Feb 28, 2021 #

6 AM

Cycling 20:34 intensity: (6:22 @0) + (11:36 @1) + (2:08 @2) + (28 @3) 5.5 km (16.0 kph) +30m
ahr:109 max:147

8 AM

Orienteering 3:00:19 intensity: (11 @0) + (30 @1) + (5:17 @2) + (1:29:57 @3) + (1:22:11 @4) + (2:13 @5) 27.03 km (6:40 / km) +618m 5:59 / km
ahr:156 max:172

Killara solo rogaine
Goal was to get through at a pace that i still had a little bit in the tank at the end and never felt dead. Seemed to succeed for the first 2h30m then suddenly felt pretty done... likely an increase in temperature, and maybe food/water mgmt.
Felt like i was moving nice for the first 2h though and was relaxed. No nav errors as all controls were on track, so more of a long summer series than a rogaine. Only lost a couple of minutes at one ctrl where i missed the very indistinct track.
Route seemed pretty good except for one decision to get a high ctrl before a low one meaning i ended up skipping the low (70 pts), a decision to skip a 30 that was on route, and should have skipped a 40. came back 19 sec late, so perfect.

Surprised to have come 3rd only 90 behind mounty (who lost a lot of time at a 70 control), but don't think i could have made those points without being later. Didn't feel like i was moving THAT fast, but i guess there were less top contenders than usual
11 AM

Running 12:27 intensity: (6:53 @0) + (2:48 @1) + (2:45 @2) + (1 @3) 1.71 km (7:16 / km) +21m 6:51 / km
ahr:99 max:142

Saturday Feb 27, 2021 #

8 AM

Cycling 33:50 intensity: (31 @0) + (32:17 @1) + (1:01 @2) + (1 @3) 13.8 km (24.5 kph) +202m
ahr:116 max:137

4 PM

Running 22:34 intensity: (1:20 @0) + (15:38 @1) + (4:08 @2) + (1:20 @3) + (8 @4) 2.03 km (11:08 / km) +18m 10:40 / km
ahr:120 max:160

Friday Feb 26, 2021 #

9 AM

Running 32:55 intensity: (15:05 @0) + (1:32 @1) + (6:23 @2) + (7:51 @3) + (2:04 @4) 2.57 km (12:47 / km) +17m 12:23 / km
ahr:119 max:168

Mays first daycare dropoff! jogged with Anne to brooklyn bagels to celebrate

Thursday Feb 25, 2021 #

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

bridge plank etc.

Realised that at some stage in the last 6 years i had convinced myself that there was some reason why i was exempt from strengthening my core... can't for the life of me remember what the justification was at the time... maybe it was when i was swimming a lot?

Crazy what the brain can convince you of.
12 PM

Running intervals 1:02:01 intensity: (4:44 @0) + (9:32 @1) + (7:06 @2) + (14:51 @3) + (24:08 @4) + (1:40 @5) 11.4 km (5:26 / km) +207m 4:59 / km
ahr:144 max:171

undulating intervals around marrickville
9x4mins with 90s rest.
felt sustainable!
1 PM

Cycling 5:01 intensity: (2:41 @1) + (1:03 @2) + (1:17 @3) 1.46 km (17.5 kph) +12m
ahr:130 max:151

Wednesday Feb 24, 2021 #

Event: Sydney Summer Series #21 Allambie Heights
 
5 PM

Strength & Conditioning 33:36 intensity: (7:46 @0) + (7:17 @1) + (10:18 @2) + (8:15 @3) 4.02 km (8:21 / km) +21m 8:09 / km
ahr:123 max:156

short on time so jog to park, squats, stepups, calves etc then jog home with some cadence efforts.
Feeling quite fatigued, think i've been a LITTLE sick since saturday morning, RHR high, mild migraines and fatigue, but getting better.

Tuesday Feb 23, 2021 #

6 AM

Paddling 1:06:52 intensity: (43:19 @0) + (19:43 @1) + (3:41 @2) + (9 @3) 6.64 km (6.0 kph)
ahr:93 max:144

double kayak due to winds
5 PM

Cycling 38:59 intensity: (6:32 @0) + (32:23 @1) + (3 @2) + (1 @3) 11.2 km (17.2 kph) +86m
ahr:111 max:130

Monday Feb 22, 2021 #

10 AM

Running 7:42 intensity: (19 @0) + (37 @1) + (4:19 @2) + (2:27 @3) 1.35 km (5:42 / km)
ahr:135 max:148

Cycling (cx) 1:09:42 intensity: (4:11 @0) + (50:15 @1) + (14:05 @2) + (1:11 @3) 22.64 km (19.5 kph) +82m
ahr:119 max:152

cooks shakeout. Found a new technical cx section... narrow singletrack to a bridge and a steep wall for up & down... chickened out of the 2 steepest bits... one day.
5 PM

Running 6:24 intensity: (10 @0) + (1:23 @1) + (4:08 @2) + (43 @3) 1.05 km (6:05 / km)
ahr:133 max:146

missed out on the creche swim today, pretty gutted.
Not really interested in running, think Saturday was a bit large, especially in the heat.

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