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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Aug 3, 2019:

activity # timemileskm+mload
  Cycling6 3:30:38 36.46(10.4/h) 58.68(16.7/h) 29124.2
  Running6 2:17:01 13.25(10:21) 21.32(6:26) 8453.9
  Orienteering2 1:34:14 7.95(11:51) 12.79(7:22) 20957.5
  Strength & Conditioning 1 18:130.4
  Walking1 14:28 0.27(54:16) 0.43(33:43)1.9
  Total12 7:54:34 57.92 93.22 583137.9
  [1-5]12 7:18:52

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SuMoTuWeThFrSa

Saturday Aug 3, 2019 #

Event: NSW State League #10 - Freemans Waterhole
 
12 PM

Running 7:38 intensity: (5:09 @1) + (1:54 @2) + (35 @3) 1.0 km (7:40 / km)
ahr:128 max:147

Orienteering 49:13 intensity: (15 @1) + (5 @2) + (1:54 @3) + (13:18 @4) + (33:41 @5) 6.26 km (7:51 / km) +209m 6:44 / km
ahr:171 max:189 shoes: Inov8 X-Talon 212

State League 10 Freemans Waterhole
Probably the most fun i've had orienteering. was in control of the map the whole course (due to being slowed down), and only made 2 minor mistakes. Was able to actively make routechoices and have a clear plan for each control.
Very nice

Walking 14:28 intensity: (10:09 @1) + (3:50 @2) + (29 @3) 0.43 km (33:43 / km)
ahr:125 max:154

With oscar on the string course

Hard 1 - Splits

Thursday Aug 1, 2019 #

8 AM

Cycling 32:13 intensity: (2:44 @0) + (29:23 @1) + (5 @2) + (1 @3) 9.22 km (17.2 kph) +27m
ahr:112 max:130

5 PM

Cycling 41:07 intensity: (6:56 @0) + (24:35 @1) + (7:08 @2) + (2:28 @3) 9.07 km (13.2 kph) +69m
ahr:116 max:150

Wednesday Jul 31, 2019 #

8 AM

Cycling 37:56 intensity: (8:27 @0) + (26:26 @1) + (2:44 @2) + (19 @3) 10.92 km (17.3 kph) +88m
ahr:111 max:145

12 PM

Running 37:53 intensity: (2:33 @1) + (5:52 @2) + (9:02 @3) + (18:18 @4) + (2:08 @5) 6.46 km (5:52 / km) +25m 5:45 / km
ahr:154 max:173 shoes: NB Vazee v4 Blue

Jog with my old boss.
Was a bit faster than i have been jogging, so hr went a bit spaz and felt a bit of nausea so eased off an walked a bit.
6 PM

Cycling 33:12 intensity: (1:00 @0) + (21:48 @1) + (8:21 @2) + (2:00 @3) + (3 @4) 8.41 km (15.2 kph)
ahr:124 max:159

Tuesday Jul 30, 2019 #

8 AM

Strength & Conditioning 18:13 intensity: (14:12 @0) + (4:00 @1) + (1 @3)
ahr:89 max:113

Last rehab circuits

Running (Treadmill) 34:33 intensity: (1:43 @2) + (14:28 @3) + (17:20 @4) + (1:02 @5) 5.15 km (6:42 / km)
ahr:157 max:172 shoes: NB Vazee v4 Blue

Last day of rehab today
did 10 mins @ 10km/h, 10 mins @ 11km/h,10 mins @ 12km/h.
HR seemed to be as i'd expect which is great, not spikes despite feeling like i was pushing the pace a bit (lol 5min/kms)
really good way to finish it all off, and feel comfortable putting a little bit more pace into my runs from now... a really different feeling 'running' instead of 'jogging'
9 AM

Running 10:57 intensity: (7 @0) + (1:24 @1) + (1:57 @2) + (7:29 @3) 1.79 km (6:08 / km)
ahr:143 max:157

5 PM

Cycling 25:32 intensity: (5 @0) + (22:12 @1) + (3:14 @2) + (1 @3) 8.18 km (19.2 kph) +35m
ahr:120 max:137

Monday Jul 29, 2019 #

8 AM

Cycling 40:38 intensity: (1:59 @0) + (23:52 @1) + (11:48 @2) + (2:10 @3) + (33 @4) + (16 @5) 12.88 km (19.0 kph) +72m
ahr:124 max:183

5 PM

Running 31:43 intensity: (15 @1) + (3:36 @2) + (15:44 @3) + (8:37 @4) + (3:31 @5) 5.48 km (5:47 / km) +59m 5:29 / km
ahr:155 max:180 shoes: NB Vazee v4 Blue

run home felt fine

Sunday Jul 28, 2019 #

11 AM

Orienteering 45:01 intensity: (6:09 @1) + (12:34 @2) + (10:14 @3) + (13:03 @4) + (3:01 @5) 6.53 km (6:54 / km)
ahr:147 max:179

Sir Joseph Banks park rerunning an O map.
was surprisingly quite stumped on the map, and was reminded how hard it was both times i've done it, and was made harder by some veg that's changed since the map and no flags.
I think i probably mispunched a couple of places.

Map is complex enough that i could go back and do it again i reckon

Running 14:17 intensity: (12 @0) + (4:29 @1) + (4:51 @2) + (4:45 @3) 1.44 km (9:54 / km)
ahr:133 max:152

jog cooldown with pram before doing some tree-planting in the park, then trying onedrop brewing nearby

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