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Training Log Archive: bartholemeu

In the 7 days ending Jan 9, 2017:

activity # timemileskm+mload
  TrailRunning3 6:23:57 37.6(10:13) 60.51(6:21) 119787.9
  Running3 1:39:24 10.95(9:05) 17.62(5:38) 14820.9
  Orienteering1 16:26 2.26(7:16) 3.64(4:31) 5513.4
  Swimming1 10:00 0.25(1.5/h) 0.4(2.4/h)3.0
  Total7 8:29:47 51.05(9:59) 82.17(6:12) 1400125.2
  [1-5]7 8:17:14

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TuWeThFrSaSuMo

Monday Jan 9, 2017 #

11 AM

Running 44:35 [2] 7.72 km (5:47 / km) +90m 5:27 / km
shoes: Kayano Gold

Slow lunch jog with my boss. His fitness has dropped dramatically, but suits me as I need my calves to recover

Sunday Jan 8, 2017 #

6 AM

TrailRunning long 1:53:00 intensity: (3:51 @0) + (1:06:33 @1) + (42:11 @2) + (25 @3) 15.1 km (7:29 / km) +202m 7:01 / km
ahr:125 max:146 shoes: Salomon Xscream

Slow on the wolli track, exploring little dead ends etc.
There were so many fucking spiderwebs that i ran the entire run holding a stick. Narrowly avoided a huge thing eating a wasp right at face level. Not really much fun, and very slow going. Calves still pretty fatigued
5 PM

Orienteering race (Sprint) 16:26 intensity: (8 @1) + (7 @2) + (1:15 @3) + (3:25 @4) + (11:31 @5) 3.64 km (4:31 / km) +55m 4:12 / km
ahr:171 max:182 shoes: Salomon Xscream

Woolwich sprint. Pleasant map but not much route choice that I could see. Made a couple of minor errors but on the whole just didn't run at sprint speed. That's ok

Running (Cool down) 20:31 intensity: (5:01 @0) + (12:50 @1) + (1:45 @2) + (55 @3) 2.67 km (7:41 / km) +4m 7:37 / km
ahr:108 max:150 shoes: Salomon Xscream

Saturday Jan 7, 2017 #

Note

Calves stuffed from Thursday session. That combined with a 3am->8am whinge-fest from Oscar meant skipping today's longey. Might try for something tomorrow morning.
10 AM

Swimming (OpenWater) 10:00 [3] 0.4 km (2.4 kph)

clovelly tourist dodging.

Friday Jan 6, 2017 #

6 PM

TrailRunning 1:05:58 intensity: (3:21 @0) + (36:12 @1) + (26:25 @2) 10.77 km (6:08 / km) +153m 5:43 / km
ahr:126 max:142 shoes: Kayano Gold

recovery trails in sydney park. trying to warm the calves up, which are pretty sore after yesterday's minimals.

Thursday Jan 5, 2017 #

5 PM

Running intervals 34:18 intensity: (11 @0) + (4:58 @1) + (10:28 @2) + (12:58 @3) + (5:09 @4) + (34 @5) 7.23 km (4:45 / km) +54m 4:34 / km
ahr:143 max:172 shoes: New Balance Minimus

Easier interval run in minimals. about 4x400ish, then 6ish strides.
Tried for some segments but mustn't have understood where they started and finished

Wednesday Jan 4, 2017 #

7 AM

TrailRunning long 3:24:59 intensity: (9 @0) + (2:29 @1) + (39:39 @2) + (2:20:04 @3) + (22:38 @4) 34.63 km (5:55 / km) +842m 5:17 / km
ahr:148 max:165 shoes: Salomon Xscream

Solo to balmoral then out and back on spit-manly. Felt really good for the first 2 hours, then increasing heat (and I guess not enough food and water) made it slowly harder. Pretty done at the turnaround and proper stuffed before a great swim and feed session. Weighed in 5kg lighter than 2 days ago, so dehydration was probably a factor.

2.5L water (but no hydration before the run), 3 bars and small bowl of muesli.

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