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Training Log: bartholemeu

In the last 7 days:

activity # timemileskm+mload
  Running8 5:07:12 37.81(8:07) 60.85(5:03) 652107.1
  Cycling4 2:48:23 31.72(11.3/h) 51.04(18.2/h) 33627.9
  Swimming1 29:27 0.68(1.4/h) 1.1(2.2/h)8.8
  Total13 8:25:02 70.21(7:12) 113.0(4:28) 988143.8
  [1-5]13 8:03:19
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2:04
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SaSuMoTuWeThFr

Friday Aug 17 #

Note
(rest day)

Thursday Aug 16 #

8 AM

Cycling 25:21 intensity: (8:39 @0) + (16:40 @1) + (2 @3) 9.8 km (23.2 kph) +97m
ahr:103 max:126

12 PM

Running intervals 1:15:37 intensity: (2:37 @0) + (32:37 @1) + (15:52 @2) + (15:22 @3) + (5:15 @4) + (3:54 @5) 12.4 km (6:06 / km) +226m 5:35 / km
ahr:135 max:252 shoes: GT2000 WhiteOrange

Headed to hurts for 10x100s but during the 6th had a strange feeling in my chest, so stopped. felt my pulse but it felt wierd, looked at my watch which said 250bpm (i was wearing a strap and no shirt, think it was actually accurate). sat on the ground for about 20seconds, then it released and actively felt my HR relax.
Scary. jogged/walked back.

Wednesday Aug 15 #

8 AM

Running 12:22 intensity: (7 @0) + (7:21 @1) + (4:40 @2) + (14 @3) 2.55 km (4:51 / km)
ahr:127 max:147 shoes: NB Vazee v4 Blue

jog to the dentist.
2 PM

Cycling (Turbo) 56:45 intensity: (15 @0) + (7:23 @1) + (7:08 @2) + (41:59 @3) 12.98 km (13.7 kph) +104m
ahr:136 max:157 shoes: Cervelo P3

pre-run Zwift group. supposed to be 2.5w/k but for some reason they were doing 4 up hills, and sprinting at every sprint. got dropped quite quickly.
3 PM

Running 19:38 intensity: (15 @1) + (3:20 @2) + (15:19 @3) + (44 @4) 3.8 km (5:10 / km) +17m 5:03 / km
ahr:148 max:161 shoes: NB Vazee v4 Blue

Run off the bike. tempo km to the oval then drills/strides

Tuesday Aug 14 #

8 AM

Running 32:09 intensity: (17 @0) + (2:37 @1) + (15:47 @2) + (13:28 @3) 6.52 km (4:56 / km) +65m 4:42 / km
ahr:140 max:152 shoes: Boston Adidas boost

Recovery commute. a couple of relaxed striders
5 PM

Cycling 52:17 intensity: (7:45 @0) + (17:28 @1) + (19:52 @2) + (7:12 @3) 17.84 km (20.5 kph) +90m
ahr:124 max:157 shoes: Specialized TriCross

commute via CP. surprised to see the chop come past on a tuesday.

Monday Aug 13 #

8 AM

Cycling 34:00 intensity: (47 @0) + (31:05 @1) + (2:05 @2) + (3 @3) 10.42 km (18.4 kph) +44m
ahr:117 max:137

12 PM

Running 8:53 intensity: (4:43 @1) + (4:07 @2) + (3 @3) 1.68 km (5:18 / km) +12m 5:07 / km
ahr:126 max:138 shoes: GT2000 WhiteOrange

1 PM

Swimming 29:27 [3] 1.1 km (2.2 kph)

Been following adamoceanwalker on instagram and gotten inspired to get in the pool for the first time since Nov 2017.
10x100s 1:45s, untimed rests, focussing on keeping leading arm lower in the water (12inches), keeping head lower, body-roll timing - trying to lead with the hips/roll earlier
felt in a really good place for some of it, considering, and it showed in the times around 1:45s, and around 22 strokes per length
2 PM

Running 7:44 intensity: (28 @1) + (1:43 @2) + (5:33 @3) 1.73 km (4:29 / km) +8m 4:22 / km
ahr:144 max:155 shoes: GT2000 WhiteOrange

5 PM

Running 25:50 intensity: (4 @0) + (7:24 @1) + (16:53 @2) + (1:29 @3) 5.29 km (4:53 / km) +37m 4:43 / km
ahr:133 max:147 shoes: NB Vazee v4 Blue

recovery home. lungs feel good, legs pretty fatigued

Sunday Aug 12 #

Event: City2Surf
 
7 AM

Running 11:30 intensity: (1:12 @0) + (2:58 @1) + (1:24 @2) + (4:12 @3) + (1:43 @4) + (1 @5) 1.47 km (7:51 / km) +17m 7:25 / km
ahr:136 max:170 shoes: GT2000 WhiteOrange

Preferred start means you get to warmup! amazing!

Running race (City2Surf) 51:38 intensity: (16 @2) + (1:26 @3) + (4:45 @4) + (45:11 @5) 14.01 km (3:41 / km) +123m 3:32 / km
ahr:173 max:181 shoes: GT2000 WhiteOrange

City2Surf 51:38.
about 40s slower than last year which was expected given the last two weeks of sickness, slight headwind, and recalling that i was in fantastic shape last year...actually a very good result considering. Also probably held a bit back knowing i have bilpin next week.
Starting at the front with Glenn (for about 10metres) makes a massive difference for this race, clear roads the entire way. Concentrated on staying relaxed which i think made a big difference for muscle fatigue.
could tell at the top of heartbreak that i was 40s or so slower than PB, but knew i felt fresher than last year, so was still a bit optimistic that i could make it up. Had really good flow and form right through to the downhill where i felt in control and fast and the last km always a slog. Comparing to last year, 30s of the difference was between km3 and the bottom of heartbreak.
Wore slower, more cushioned shoes this year, and my legs are thanking me after the final descent

Happy with that. I think next year i could break 50 if i target this race, do some more downhill work, and pace thinking of the top of the last hill as the finish line.

Running 1:01:51 intensity: (13:30 @2) + (48:21 @3) 11.41 km (5:25 / km) +148m 5:06 / km
ahr:144 max:157 shoes: GT2000 WhiteOrange

Relaxed jog home after eating a tonne of food at the finish line. Was further than i thought, but felt fine rolling along. Legs feeling better than usual after c2s

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Training Targets

Jan 1, 2018 (366d)
Yearly Targets
Running
+ TrailRunning
+ Orienteering 		2500km
actual:2211.8km88%
projected:3550.6km142%

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