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Training Log Archive: Jules

In the 7 days ending Jun 30, 2014:

activity # timemileskm+m
  Road Cycling3 4:58:20 81.28(16.3/h) 130.81(26.3/h) 2302
  Orienteering7 4:18:15 27.04(9:33) 43.52(5:56) 613
  Running4 1:15:55 8.1(9:22) 13.03(5:49) 134
  Total10 10:32:30 116.42(5:26) 187.36(3:23) 3049
  [1-5]10 10:27:59

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Monday Jun 30, 2014 #

9 AM

Running (Warm up) 10:04 intensity: (24 @1) + (5:02 @2) + (4:38 @3) 1.86 km (5:25 / km) +4m 5:21 / km
ahr:117 max:127

Orienteering (Venice Sprint Intervals) 37:25 intensity: (11:36 @1) + (3:39 @2) + (3:18 @3) + (17:05 @4) + (1:47 @5) 5.85 km (6:24 / km) +3m 6:23 / km
ahr:124 max:151

Travelled to Venice today with Fel for some last sprint training before WOC. Did Sprint O intevals with Fel starting 15 sec before/after. Was good to get back into the Venice flow.
11 AM

Orienteering (Venice Sprint Intervals) 26:09 intensity: (3:35 @1) + (8:12 @2) + (14:12 @3) + (10 @4) 4.62 km (5:40 / km) +3m 5:38 / km
ahr:119 max:140

I was smashed after the last 4 days so just shadowed Fel around a course.

Sunday Jun 29, 2014 #

12 PM

Running (Warm up) 17:20 intensity: (1:02 @1) + (9:11 @2) + (7:07 @3) 2.69 km (6:26 / km) +85m 5:34 / km
ahr:119 max:139

Orienteering (Alpe Adria Middle) 40:31 intensity: (20 @1) + (8 @2) + (37 @3) + (15:10 @4) + (24:16 @5) 5.15 km (7:52 / km) +144m 6:54 / km
ahr:149 max:155

Really tough technical area. Was going well in the beginning then popped and made two large mistakes. Losing over 4 min. Not happy with that. Just overcooked it and didn't slow down when needed in technical areas.

Running (Warm down) 4:16 [0] 0.66 km (6:30 / km) +6m 6:13 / km

Saturday Jun 28, 2014 #

10 AM

Running (Warm up) 17:50 intensity: (23 @1) + (7:29 @2) + (9:58 @3) 3.27 km (5:27 / km) +26m 5:15 / km
ahr:122 max:136

Orienteering (Alpe Adria Relay) 37:31 intensity: (15 @1) + (8 @2) + (15 @3) + (26 @4) + (36:27 @5) 5.73 km (6:33 / km) +126m 5:54 / km
ahr:155 max:168

Alpe Adria Relay with Simon and Lachy. Good practice run for WOC. Simon had a typically stable run on first leg to come back in the lead, then Lachy did well to maintain that.
I went out hard and popped a little half way with a few small mistakes creeping in. But held the lead to take out the win against mainly Italian club teams. Was good fun.

Running (Warm down) 9:03 intensity: (4:15 @2) + (4:48 @3) 1.62 km (5:36 / km) +3m 5:33 / km
ahr:120 max:128

7 PM

Running (Warm up) 13:40 intensity: (2:27 @1) + (5:43 @2) + (5:30 @3) 2.3 km (5:56 / km) +3m 5:54 / km
ahr:114 max:139

Orienteering (Alpe Adria Sprint) 17:13 intensity: (18 @1) + (6 @2) + (16 @3) + (15 @4) + (16:18 @5) 4.46 km (3:52 / km) +57m 3:38 / km
ahr:157 max:163

Good training race around Conegliano. Had a smoothish run but missed route on two legs which cost me about 20 sec.

Running (Warm down) 3:42 intensity: (23 @1) + (2:01 @2) + (1:18 @3) 0.64 km (5:48 / km) +7m 5:30 / km
ahr:114 max:123

Friday Jun 27, 2014 #

Event: Alpe Adria Orienteering Cup
 
4 PM

Orienteering (Easy Technique) 52:40 intensity: (15 @0) + (2:04 @1) + (3:48 @2) + (17:41 @3) + (19:56 @4) + (8:56 @5) 7.71 km (6:50 / km) +155m 6:12 / km
ahr:136 max:155

Easy technique session doing the first 1/3 of the long race at Alpe Adria. Good re introduction to Italian terrain. Nice technical forest too...but very rough underfoot.

Thursday Jun 26, 2014 #

11 AM

Road Cycling (Monte Zoncolon Climb) 1:45:39 intensity: (20 @1) + (2:22 @2) + (30:37 @3) + (50:48 @4) + (21:32 @5) 27.4 km (15.6 kph) +1521m
ahr:142 max:155

At the last minute managed to spot a rental MTB in the local tourist office in Tolmezzo Italy. Really wanted to try and get my hands on one to ride up Monte Zoncolan in honour of Mick Rogers.
Nice 15km warm up ride to the base of the climb then a brutal 10km or so up the steepest climb I have ever done. Really needed the gear ratio on the MTB wouldn't have made it on my current roadie.
Was totally brutal. Cracked after about 6km and just survived to the top. Met Mum and Dad up the top for lunch and then rode back down.
Total respect for Rogers winning the stage up this!
1 PM

Road Cycling (Decent of Monte Zoncolan) 51:40 intensity: (16:54 @1) + (11:17 @2) + (23:11 @3) + (18 @4) 27.65 km (32.1 kph) +114m
ahr:111 max:141

Wednesday Jun 25, 2014 #

Note
(rest day)

Flew to Prague and then drove to Italy through Austria with Mum and Dad.

Tuesday Jun 24, 2014 #

3 PM

Road Cycling (Ingaro Loop) 2:21:01 intensity: (2:50 @1) + (29:34 @2) + (1:30:42 @3) + (17:02 @4) + (53 @5) 75.75 km (32.2 kph) +667m
ahr:127 max:152

Long ride alone out to Ingarö and loop around there. Hardish on the way out but took it easy on the way home. Cracker day out in the sun.
8 PM

Orienteering (Sprint Intervals) 46:46 intensity: (51 @1) + (4:41 @2) + (29:06 @3) + (1:41 @4) + (10:27 @5) 10.0 km (4:41 / km) +125m 4:24 / km
ahr:136 max:161

Ran into Gamla Stan with Fel to do Sprint Intervals. Go in there and outside of left foot was sore so took it easy and just did 2 intervals.
Was a little crowded with tourists but good practice for Venice.

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