Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Jan 26, 2015:

activity # timemileskm+mload
  TrailRunning2 5:34:17 27.78(12:02) 44.71(7:29) 120573.2
  Cycling2 4:03:02 60.66(15.0/h) 97.63(24.1/h) 45072.9
  Running3 1:40:24 11.76(8:32) 18.92(5:18) 26741.6
  CrossTraining1 1:14:13 1.41(52:27) 2.28(32:36) 3514.8
  Orienteering1 49:35 6.33(7:50) 10.19(4:52) 23440.5
  Total9 13:21:31 107.95(7:26) 173.72(4:37) 2191243.1
  [1-5]9 13:15:33

«»
3:43
0:00
» now
TuWeThFrSaSuMo

Monday Jan 26, 2015 #

7 AM

Cycling long (TT) 3:05:00 [3] 75.77 km (24.6 kph) +306m
shoes: Willier Izoard

Aerobar trial.
Rode down to Kurnell and did the 10min TT trip out. Need to fiddle a bit with position, but will get stronger with time. was able to hold 38-41km for the 10mins, but there was a bit of a tail wind.
Garmin must have stopped at Kurnell and only started again 15km later, so couldn't compare time back, but defo slower.
Kurnell is gorgeous, and need to get out the bushwalking/trailrunning.
Didn't take enough food, and bonking hard on the way home, but took a much better route home (avoiding the bikepath)

Sunday Jan 25, 2015 #

Event: Sydney Sprint Series #2
 
6 AM

TrailRunning long 2:29:05 intensity: (3:02 @0) + (1:57:39 @1) + (21:55 @2) + (6:11 @3) + (18 @4) 17.43 km (8:33 / km) +497m 7:29 / km
ahr:129 max:157 shoes: Gt2000 Black

an hour of manly dam on my own, then an hour and a half on VERY overgrown tracks with Anne in Bantry Bay.
Unfortunately the Manly Dam biketrack seems to be closed to pedestrians for the bit i wanted, and being a stickler for the rules, turned around and ended up running on a golf course. so lame.
12 PM

CrossTraining (Kayaking) 1:14:13 [2] 2.28 km (32:36 / km) +35m 30:16 / km

trying some surfskis my auntie is offloading. so much harder than i thought to balance

Saturday Jan 24, 2015 #

7 AM

TrailRunning long 3:05:12 intensity: (11 @0) + (35:47 @1) + (1:08:57 @2) + (41:33 @3) + (33:07 @4) + (5:37 @5) 27.28 km (6:47 / km) +708m 6:01 / km
ahr:146 max:173 shoes: Gt2000 Black

Circular Quay to Manly, taking the trails where i could
So hot, struggled hard until the trails in cremorne.

Friday Jan 23, 2015 #

7 PM

Cycling 58:02 [3] 21.86 km (22.6 kph) +144m
shoes: Willier Izoard

relaxed bikepath ride to Brighton-Le-Sands and back.
Sydney bikepaths are VERY inconsistent. This one spat me out onto a 20cm shoulder on the main road out from the airport... yuk. came back a better way

Thursday Jan 22, 2015 #

5 PM

Running intervals 1:28:40 intensity: (18 @0) + (11:18 @1) + (9:46 @2) + (32:47 @3) + (19:47 @4) + (14:44 @5) 16.89 km (5:15 / km) +220m 4:56 / km
ahr:152 max:180 shoes: Gt2000 Black

8*intervals around 600m, then a long 8km slog run home.
Intervals were tough (not used to such short intervals. Ondrej pushed me on the last couple, and was wrecked at the end.
Decided to run the 8km home, which felt like a really good workout. Seemed to replicate running fatigued that you need to do at the end of a longrun/marathon etc.
Absolutely shattered when i got home

Paces for intervals were
3:17, 3:36, 3:27, 3:34, 3:26, 4:17 (hill), 4:15 (hill), 3:29

Wednesday Jan 21, 2015 #

Event: Sydney Summer Series #17 - Artarmon
 
6 PM

Orienteering race (Urban score) 49:35 intensity: (7 @0) + (27 @1) + (1:18 @2) + (2:53 @3) + (9:14 @4) + (35:36 @5) ** 10.19 km (4:52 / km) +234m 4:22 / km
ahr:167 max:182 shoes: Gt2000 Black

Work meeting went overtime so started late and literally did not see the map before punching, which puts you a bit behind in syd
Missed 2nd control (22) going over instead of under. I'd noticed on control desc too late
Overran junction to (23) due to attention to detail and had to backtrack 3mins
Completely misread the underpass at (29)... I thought underpass was supposed to be light blue/grey, it was marked as clear land 4mins
Skipped (5) as I was already well late and risked making the finish... In fact someone was unlocking (3) when I tagged it! Haha
Left (2) and (10) for last but came in so late, I didn't have time. (2) kinda misprinted on my map anyway as a big black scribble!?
Ran ok, body a bit weary with no warmup, not really something I want to make a habit of. Average result


7 PM

Running warm up/down 4:18 intensity: (42 @1) + (2:27 @2) + (1:09 @3) 0.76 km (5:40 / km) +20m 5:00 / km
ahr:142 max:151

8 PM

Running warm up/down 7:26 intensity: (2:20 @0) + (37 @1) + (28 @2) + (2:16 @3) + (1:45 @4) 1.28 km (5:50 / km) +27m 5:16 / km
ahr:130 max:162

« Earlier | Later »