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Training Log: bartholemeu

In the last 7 days:

activity # timemileskm+m
  TrailRunning1 2:30:28 13.73(10:57) 22.1(6:48) 715
  Running2 1:40:49 12.41(8:07) 19.97(5:03) 314
  Swimming1 34:09 0.93(1.6/h) 1.5(2.6/h)
  Total4 4:45:26 27.08(10:33) 43.57(6:33) 1029
  [1-5]4 4:45:11
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Tuesday Mar 28 #

1 PM

Running 39:33 [3] 8.36 km (4:44 / km) +134m 4:23 / km

Taper run.
wu, 8 strides on grass, some stairs, 5 strides on grass, cd
little tight in left hip (which i normally feel on strides). lower legs slightly fatigued.
energy and form feel good.

Monday Mar 27 #

Note
(rest day)

Remember before solitary

"
For next race
- Lots more time on bewowra-type tracks partial tick
- Lots more leg-strength, specifically deep step-ups, deep stairs. tick
- Change double-short commute days to longer/more intense single commute days. tick
- Change to a shoe with a bit more stiffness/cushioning in the sole tick

Things that worked
carb loading from 3 days out and Ondrej's couscous the day before
- keep taking plain gels and seemed ok. Mostly only happened after a banana.
- Watered down powerade
- long compression socks, and compression shorts.
- anti-cramp stuff
"

Sunday Mar 26 #

7 AM

TrailRunning long 2:30:28 intensity: (15 @0) + (23:59 @1) + (49:22 @2) + (36:38 @3) + (31:23 @4) + (8:51 @5) 22.1 km (6:48 / km) +715m 5:52 / km
ahr:145 max:182 shoes: Salomon Xscream

Milsons point to manly with mounty and ondrej, taking in some mosman adventures for hill/stair reps and also grotto point for the first time.
Very fun to explore a bit, and also met some stoners with beers and a boombox at a random cliff while watching some old dudes swimming in the treacherous surf naked... really felt like andy hill would have enjoyed this one.

Good way of getting more out of the manly run, and a good session.

Saturday Mar 25 #

11 AM

Swimming 34:09 [4] 1.5 km (2.6 kph)

3x400s with paddles, 100m+3mins freehand recovery
Intentionally going harder on the first (as I think that's what we need to do at swimrun to not get caught behind ppl on the trails). 7.06 7.23 7.35

Friday Mar 24 #

7 AM

Running hills 1:01:16 intensity: (1:06 @1) + (15:46 @2) + (22:19 @3) + (20:17 @4) + (1:48 @5) 11.61 km (5:16 / km) +180m 4:54 / km
ahr:151 max:173 shoes: GT2000 WhiteOrange

Wet commute with 10 pyrmont hills/stairs. Tried to pick the longest ones and link a couple together

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