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Training Log Archive: bartholemeu

In the 28 days ending Feb 28, 2015:

activity # timemileskm+mload
  TrailRunning8 15:23:30 80.94(11:25) 130.27(7:05) 4390283.9
  Cycling14 14:18:02 171.31(12.0/h) 275.7(19.3/h) 4396154.3
  Running12 10:37:24 65.46(9:44) 105.35(6:03) 2640169.3
  CrossTraining4 3:48:17 1.86 2.99 350.5
  Orienteering5 2:32:12 17.23(8:50) 27.74(5:29) 74291.6
  Swimming5 2:06:17 2.67(47:16) 4.3(29:22)48.0
  Strength & Conditioning 1 20:006.0
  Total43 49:05:42 339.48 546.34 12171803.5
  [1-5]40 47:08:01

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Saturday Feb 28, 2015 #

Cycling (Fish and Chips) 30:00 [2] 15.0 km (30.0 kph)
shoes: Willier Izoard

7 AM

Cycling hills (North Brother Hillclimb) 54:27 intensity: (45 @0) + (15:06 @1) + (12:32 @2) + (2:46 @3) + (18:07 @4) + (5:11 @5) 18.92 km (20.8 kph) +485m
ahr:146 max:173 shoes: Willier Izoard

hungover hillclimb and picking up the car from the pub
9 AM

CrossTraining (Kayaking) 1:00:00 [2]

Back on death beach. Got out past the break and could paddle around a bit
Saw some dolphins which was Nice!
Caught 2, but the break was too big and steep so bailed off the back of the ski both times... would have been dead.

Friday Feb 27, 2015 #

6 AM

Running hills (North Brother Hillclimb) 2:12:59 intensity: (31 @0) + (1:33:28 @1) + (13:58 @2) + (12:18 @3) + (12:42 @4) + (2 @5) 17.38 km (7:39 / km) +622m 6:29 / km
ahr:136 max:165 (injured) shoes: Gt2000 Black

Leg is getting a lot worse. starting taper early. hope it will be good for 6foot
3 PM

CrossTraining (Kayaking) 1:00:00 [2]

At an easier beach at diamond head.
Very long break, so didn't get out past the break.
Had a lot more luck, and caught 2 nice long waves. Spent the rest of the time getting used to balance etc.

Thursday Feb 26, 2015 #

6 AM

Cycling (Commute to kingsx) 35:58 [1] 10.39 km (17.3 kph) +189m
shoes: Willier Izoard

5 PM

CrossTraining (Kayaking) 1:00:00 [2]

Trying some waves for the first time.
Very rough surf (too rough to swim... steep shorebreak) at Dunbogan beach
got eaten.

Wednesday Feb 25, 2015 #

Event: Sydney Summer Series #22 - Ermington
 

Tuesday Feb 24, 2015 #

6 PM

Cycling (Maroubra to Newtown) 1:04:32 [3] 23.38 km (21.7 kph) +180m

Monday Feb 23, 2015 #

Note
(injured)

Day 2, heavy localised pain in upper inner calf, and moderate wierd sensation outer lower leg. slight limp down stairs.
confident its just overuse, and will clear up in the next couple of days with some massage, rest and stretching.

Sunday Feb 22, 2015 #

Note
(injured)

Sprint training today and seem to have done something to my left leg. Main sharp pain is outer calf/Achilles, but also pinpoint tightness/bruising high on inner calf, mild pain in knee, itb and hamstring. At the moment, my theory is it's from loading yesterday on calfraises and heel drops, after Fridays long run, which was also quite testing on lower leg. could also be old shoes.

Pulled out of sprints after 3rd leg, which was the right thing to do. Should be ok, will keep off it until Friday longrun.
8 AM

Running 25:29 intensity: (11 @0) + (20:42 @1) + (4:36 @2) 4.82 km (5:17 / km) +27m 5:08 / km
ahr:132 max:144 shoes: Gt2000 Black

Orienteering (Sprint Pyrmont) 19:31 intensity: (1 @0) + (17 @1) + (10 @2) + (1:05 @3) + (8:48 @4) + (9:10 @5) 3.74 km (5:13 / km) +85m 4:41 / km
ahr:163 max:180 shoes: Gt2000 Black

11 AM

Running warm up/down 4:23 intensity: (12 @0) + (4:11 @1) 0.65 km (6:46 / km) +5m 6:31 / km
ahr:117 max:123 shoes: Gt2000 Black

Orienteering (Sprint Ballast Point) 6:10 intensity: (34 @1) + (20 @2) + (43 @3) + (4:13 @4) + (20 @5) 1.24 km (4:57 / km) +9m 4:47 / km
ahr:154 max:169 shoes: Gt2000 Black

Orienteering (Sprint Ballast Point) 7:24 intensity: (16 @1) + (1:04 @2) + (2:09 @3) + (3:55 @4) 1.14 km (6:29 / km) +25m 5:50 / km
ahr:153 max:164 shoes: Gt2000 Black

Running warm up/down 7:36 intensity: (5 @0) + (6:27 @1) + (1:04 @2) 1.21 km (6:18 / km) +36m 5:29 / km
ahr:131 max:141 shoes: Gt2000 Black

12 PM

Running warm up/down 4:26 intensity: (4:08 @1) + (18 @2) 0.7 km (6:21 / km) +26m 5:21 / km
ahr:132 max:140 shoes: Gt2000 Black

Orienteering (Sprint Gladesville) 22:23 intensity: (14 @1) + (1:15 @2) + (4:56 @3) + (14:48 @4) + (1:10 @5) 3.63 km (6:10 / km) +97m 5:26 / km
ahr:158 max:167 shoes: Gt2000 Black

Running warm up/down 3:35 intensity: (3:24 @1) + (11 @2) 0.6 km (5:58 / km)
ahr:129 max:139 shoes: Gt2000 Black

Saturday Feb 21, 2015 #

5 PM

Strength & Conditioning 20:00 [3]

Core and legs

Friday Feb 20, 2015 #

5 PM

TrailRunning long 2:18:26 intensity: (17 @0) + (50:00 @1) + (48:58 @2) + (30:00 @3) + (8:39 @4) + (32 @5) 21.2 km (6:32 / km) +615m 5:42 / km
ahr:141 max:166 shoes: Gt2000 Black

Friday evening run from Macquarie Uni to Lane Cove via Great North Walk.
With Andy this time, which meant a lot less checking the map, and a bit more consistent pace, compared to doing it on my own from Chatswood a couple of weeks ago.
Great times, but was losing light at the end.

Thursday Feb 19, 2015 #

7 AM

Cycling 49:40 intensity: (5:32 @0) + (38:10 @1) + (5:06 @2) + (52 @3) 14.93 km (18.0 kph) +189m
ahr:120 max:155 shoes: Willier Izoard

5 PM

Cycling 1:52:08 intensity: (8:48 @0) + (1:13:55 @1) + (23:51 @2) + (3:06 @3) + (2:10 @4) + (18 @5) 43.06 km (23.0 kph) +560m
ahr:127 max:167 shoes: Willier Izoard

7 PM

Swimming (Open Water Technique) 12:44 [3] 0.4 km (31:50 / km)

Mahons ocean pool, rough water. Open water techniques.

Wednesday Feb 18, 2015 #

Event: Sydney Summer Series #21 - Glebe
 
5 PM

Running warm up/down 25:46 intensity: (1:41 @0) + (24:05 @1) 4.32 km (5:58 / km) +72m 5:30 / km
ahr:121 max:138 shoes: Gt2000 Black

To Glebe

Orienteering race (Glebe SSS) 49:24 intensity: (5 @0) + (15 @1) + (3:16 @2) + (12:10 @3) + (28:10 @4) + (5:28 @5) 10.2 km (4:51 / km) +184m 4:27 / km
ahr:157 max:172 shoes: Gt2000 Black

Really bad route choices. I think Shingo and I are probably the only 2 who went to control 12... Several other bad choices as well (skipping 28 etc) let me down.
legs felt pretty good, and no big nav mistakes, just route choice.
7 PM

Running warm up/down 19:26 intensity: (10:43 @1) + (8:43 @2) 3.6 km (5:24 / km) +52m 5:02 / km
ahr:137 max:146 shoes: Gt2000 Black

Running warm up/down 6:51 intensity: (4:29 @1) + (2:07 @2) + (15 @3) 1.07 km (6:24 / km) +44m 5:19 / km
ahr:135 max:148 shoes: Gt2000 Black

Tuesday Feb 17, 2015 #

5 PM

Swimming long (Boy Charlton 50m) 1:13:33 [4] 3.0 km (24:31 / km)

Felt pretty heavy jogging to the pool and took a long time to find a rythym in the lane. Started with a lot of 100s then built up as I felt better, had not intended on going so long, but felt good once I got going. Decided for the last 600 to just relax the technique and zone out which was nice (although probably a little unproductive)
https://connect.garmin.com/activity/699539596

Running 14:12 [2] 2.33 km (6:05 / km) +32m 5:42 / km
shoes: Gt2000 Black

Jog to the pool. Very heavy legs from cycling yesterday

Monday Feb 16, 2015 #

7 AM

Cycling (Commute) 1:06:14 [2] 17.16 km (15.5 kph) +326m
shoes: Willier Izoard

Hungover cycle to work from seaforth. who the hell has a bucks party on a sunday?
5 PM

Cycling (Commute) 1:20:13 intensity: (13:00 @0) + (43:44 @1) + (19:15 @2) + (3:27 @3) + (24 @4) + (23 @5) 27.95 km (20.9 kph) +389m
ahr:122 max:191 shoes: Willier Izoard

To maroubra from work via centennial park. some aerobar work, need some hamstring flexibility
7 PM

Running 20:43 [2] 3.83 km (5:25 / km) +62m 5:01 / km
shoes: Salomon SpeedCross

Grocery shopping

Sunday Feb 15, 2015 #

Event: Sydney Sprint Series #5
 
7 AM

TrailRunning long 2:48:12 intensity: (13 @0) + (34:11 @1) + (1:24:29 @2) + (36:15 @3) + (11:46 @4) + (1:18 @5) 27.77 km (6:03 / km) +574m 5:29 / km
ahr:144 max:175 shoes: Gt2000 Black

Seaforth through manly dam, then Redhill. Across to longreef then through the beaches south to manly.
Single track, fire trail and sand running.
Redhill was really cool... Can't wait to go back
10 AM

Swimming 15:00 [0] 0.3 km (50:00 / km)

Shaking out legs in rough manly surf

Saturday Feb 14, 2015 #

6 AM

TrailRunning hills 2:34:15 intensity: (13:45 @0) + (1:35:59 @1) + (14:30 @2) + (8:48 @3) + (10:00 @4) + (11:13 @5) 19.41 km (7:57 / km) +714m 6:43 / km
ahr:128 max:177 shoes: Gt2000 Black

Bantry bay hill reps, then met up with Anne for longer around manly dam (with swim). Hillreps were very tough, but the rest with Anne was probably a bit too easy to be productive...
8 AM

Swimming warm up/down 15:00 [0] 0.4 km (37:30 / km)

Shaking out legs in manly dam. Very nice. Need to take goggles and caps out there!
4 PM

CrossTraining (Kayaking) 48:17 [3] 2.99 km (16:08 / km) +3m 16:03 / km

Around Roseville. Have gotten used to balance, now just need to relax I think, as it seems to really tighten/fatigue my hip flexors. Any thoughts peterprong?

Friday Feb 13, 2015 #

6 PM

Cycling 52:37 [2] 15.26 km (17.4 kph) +333m
shoes: Willier Izoard

Seaforth from work

Thursday Feb 12, 2015 #

6 AM

Swimming 10:00 [0] 0.2 km (50:00 / km)

Shaking the legs out in Mahon Ocean pool.
5 PM

Running hills 1:01:34 [4] 9.32 km (6:36 / km) +552m 5:06 / km
shoes: Gt2000 Black

hill reps, power walking uphill, running down at fair pace, focusing on posture and glute strength up, and balance/control down.
Finished with 3 sets of 20 squats followed by run up, the 3 sets of lunge walks up the hill.

Wednesday Feb 11, 2015 #

6 PM

Running hills 2:35:00 [3] 25.0 km (6:12 / km) +700m 5:26 / km
shoes: Gt2000 Black

From work to bellevue hill for hillreps.
The hills i found were not quite steep enough, but were about 1km long, so not bad. One very steep short one that i'll seek out again.
A long run for a weeknight, and felt pretty ok at the end despite no water or food.
gps died before the end

Tuesday Feb 10, 2015 #

7 AM

Running 1:06:46 [2] 11.81 km (5:39 / km) +158m 5:18 / km
shoes: Gt2000 Black

recovery commute from Maroubra
Trying to recover from the weekend, i think this helped

Sunday Feb 8, 2015 #

6 AM

TrailRunning long (6ft training camp) 4:23:32 intensity: (28 @0) + (32:08 @1) + (52:23 @2) + (1:34:32 @3) + (1:10:54 @4) + (13:07 @5) 38.14 km (6:55 / km) +1443m 5:49 / km
ahr:153 max:243 shoes: Salomon SpeedCross

From deviation down to cox river and back.
Huge run, with about 1200m of descent and ascent. Didn't quite drink enough but had food close to right.
I think heartrate watching on the climb will be my strategy on race day 155-160.
4 PM

Note

6 foot track training weekend. Hosted by Ben St-Lawrence, and a bunch of other top runners, I was mostly focused around course familiarisation, with an opportunity to ask questions about how the top guys do it.
1.5 hr nutrition session, 1 hour rolling/stretching discussion, 3 runs etc.
Really great to be able to watch the top guy's running technique, hear how they approach feeding, walking, recovery etc.
Also really great to see the track. It's nowhere near as technical as expected, but a LOT more hilly.

Saturday Feb 7, 2015 #

1 PM

TrailRunning hills (6ft training camp) 53:57 intensity: (12:05 @0) + (10:03 @1) + (3:33 @2) + (4:07 @3) + (7:33 @4) + (16:36 @5) 4.64 km (11:38 / km) +367m 8:20 / km
ahr:138 max:214 shoes: Salomon SpeedCross

Easy familiarisation with the last 3km of the course. Downhill technique lessons/practice
4 PM

TrailRunning tempo (6ft training camp) 1:42:33 intensity: (31 @0) + (37:47 @1) + (8:12 @2) + (9:11 @3) + (13:11 @4) + (33:41 @5) 13.45 km (7:38 / km) +471m 6:29 / km
ahr:148 max:201 shoes: Salomon SpeedCross

20mins tempo (I went too fast) then 10 mins hill reps (hard on the downhills). Some technique, drills, warmup etc. had a funny chest tightness during the tempo which was a bit concerning

Thursday Feb 5, 2015 #

Note
(rest day)

Was an absolute mess when i got home yesterday.
I need to start treating these races like longruns - eating and drinking properly - especially when after work, and running there and/or running home.
Rest day today to try and recover for training camp on the weekend.

Wednesday Feb 4, 2015 #

Event: Sydney Summer Series #19 - Lane Cove/Northwood
 
7 AM

Cycling 1:04:32 intensity: (6:14 @0) + (40:14 @1) + (9:46 @2) + (7:51 @3) + (27 @4) 19.64 km (18.3 kph) +408m
ahr:126 max:156 shoes: Willier Izoard

manly to work via bradley head climb.
5 PM

TrailRunning 21:55 intensity: (10 @0) + (11:53 @1) + (4:38 @2) + (3:00 @3) + (1:53 @4) + (21 @5) 2.9 km (7:34 / km) +107m 6:23 / km
ahr:137 max:175 shoes: Gt2000 Black

Orienteering race (Lane Cove SSS) 47:20 intensity: (3 @0) + (58 @1) + (2:09 @2) + (5:50 @3) + (17:17 @4) + (21:03 @5) 7.78 km (6:05 / km) +342m 4:59 / km
ahr:161 max:173 shoes: Gt2000 Black

Didn't really have the legs or the lungs.
Made a fair few mistakes, dehydrated, underfed, bad route choices, felt like crap.

Got held up for 2 minutes just before the end waiting for a little dude struggling to get down the steep trail.
7 PM

TrailRunning 20:40 intensity: (3 @0) + (4:12 @1) + (3:31 @2) + (1:50 @3) + (5:24 @4) + (5:40 @5) 2.77 km (7:28 / km) +99m 6:20 / km
ahr:152 max:172 shoes: Gt2000 Black

jog back to wolstencroft station on beautiful trails with Ondrej.

Tuesday Feb 3, 2015 #

8 AM

Cycling 36:44 [3] 10.59 km (17.3 kph) +145m
shoes: Willier Izoard

6 PM

Cycling 54:25 intensity: (8:30 @0) + (32:59 @1) + (5:50 @2) + (6:04 @3) + (55 @4) + (7 @5) 14.94 km (16.5 kph) +440m
ahr:120 max:165 shoes: Willier Izoard

city to manly
7 PM

Cycling (MTB) 1:12:01 intensity: (1:29 @0) + (40:02 @1) + (15:16 @2) + (10:21 @3) + (4:45 @4) + (8 @5) 11.99 km (10.0 kph) +284m
ahr:134 max:166

1st time mountain biking!
went around manly dam... bloody hard, but a lot of fun.

Monday Feb 2, 2015 #

5 PM

Running 34:55 intensity: (24 @0) + (11:23 @1) + (15:23 @2) + (7:45 @3) 6.82 km (5:07 / km) +160m 4:35 / km
ahr:140 max:155 shoes: Gt2000 Black

Run to the track

Running intervals (Mona) 20:19 intensity: (27 @1) + (13 @2) + (19 @3) + (1:22 @4) + (17:58 @5) 5.81 km (3:30 / km) +17m 3:27 / km
ahr:172 max:182 shoes: Gt2000 Black

Mona's fartlek at Woodstock track session.
Felt good and i think paced pretty much spot on the whole session, stuffed at the end, but not debilitated. Paces were a little uneven because it was quite windy. Will figure out actual splits tomorrow.
Very happy with result. Around 5.5km on the track, but was running in the 2nd lane most of the way, so 5.8 might be pretty accurate. There was a rest in the middle (not sure why).
Monday night seems to be a bit of a stronger session than Thursdays, and some guys around me most of the way, but still not much coaching or direction.

Running 33:24 intensity: (7:03 @1) + (24:34 @2) + (1:47 @3) 6.09 km (5:29 / km) +75m 5:10 / km
ahr:141 max:151 shoes: Gt2000 Black

Home from the track

Sunday Feb 1, 2015 #

6 AM

Cycling 1:24:31 intensity: (2:38 @0) + (54:18 @1) + (21:32 @2) + (6:03 @3) 32.48 km (23.1 kph) +468m
ahr:129 max:154 shoes: Willier Izoard

Quick sparrows fart spin as I'm busy all day. Tried to seek out the m5 bike path but it turns out it's pretty shit and in typical sydney fashion is poorly signed and disappears without warning.
Did 2 little TT segments on the highway shoulder itself, but lots of debris and didn't feel really comfortable.
Back via Canterbury road, which was no problem at that time of the morning, then a couple of seated overgeared hill reps trying to get some meat on my twigs.
Not a great route, back to the old drawing board.

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