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Training Log Archive: bartholemeu

In the 30 days ending Apr 30, 2015:

activity # timemileskm+mload
  Cycling26 39:43:51 578.66(14.6/h) 931.27(23.4/h) 17976551.3
  Swimming12 10:56:59 17.73(37:04) 28.53(23:02)193.5
  CrossTraining4 3:32:42 7.25(29:20) 11.67(18:13) 8149.0
  Running6 3:12:35 20.5(9:24) 32.99(5:50) 246642.7
  Strength & Conditioning 4 2:00:0024.0
  Walking1 1:40:52 3.36(30:00) 5.41(18:39) 78
  Pool Running3 1:03:46 0.22 0.3510.7
  TrailRunning1 36:42 3.02(12:09) 4.86(7:33) 14710.8
  Total51 62:47:27 630.74 1015.08 20748882.0
  [1-5]50 58:59:37

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Thursday Apr 30, 2015 #

11 AM

Running hills 33:12 [2] 7.0 km (4:45 / km) +143m 4:18 / km
shoes: GT2000 Yellow

Lunch run with a couple of hills.
Some pain in left front of foot during run (3/10) and after (2/10)
I'll rest another week and tape the area next time.
5 PM

Cycling tempo (Turbo) 1:20:06 intensity: (23 @0) + (6:57 @1) + (17:24 @2) + (23:22 @3) + (21:39 @4) + (10:21 @5) 37.97 km (28.4 kph) +492m
ahr:133 max:168 shoes: Willier Izoard

aero FTP test
FTP 210w
LTHR 158bpm

Not ideal prep with a long swim yesterday, and a run today (legs were a bit heavy from the start) and a very long warmup (30mins), but still not too far off. Don't think i've kept my heart rate up for that long on the bike before

Wednesday Apr 29, 2015 #

8 AM

Cycling (Commute) 26:50 [1] 6.88 km (15.4 kph) +185m
shoes: Specialized TriCross

4 PM

Cycling (Commute) 23:18 [0] 6.55 km (16.9 kph) +116m
shoes: Specialized TriCross

Swimming long 1:26:03 [3] 4.05 km (21:15 / km)

Mostly breathing exercises and staying as relaxed as possible.
6 PM

Cycling (Commute) 8:47 [0] 2.64 km (18.0 kph) +39m
shoes: Specialized TriCross

Cycling (Turbo) 25:18 intensity: (6:21 @2) + (17:25 @3) + (1:32 @4) 11.99 km (28.4 kph)
ahr:129 max:144 shoes: Willier Izoard

Tuesday Apr 28, 2015 #

7 AM

Strength & Conditioning (Yoga) 30:00 [3]

Intermediate combination
Too hard, going back to beginner level
1 PM

Running 31:37 [2] 6.29 km (5:02 / km) +36m 4:53 / km
shoes: Gt2000 Black

First lunchrun since moving to sydney. seems crazy.

Took it easy, 1km run, then stopping/stretching/assessing the leg.
Actually had some trouble with right achilles, and still with left foot (across the front of ankle), both which seemed to get better over time.
Fracture doesn't feel perfect, but feels manageable. No long runs or hard runs for another 2 weeks i think

Very happy with how my form/efficiency has held up after so long without running... a little concerned with the aches and pains.

Monday Apr 27, 2015 #

5 PM

Swimming intervals 44:44 [2] 2.0 km (22:22 / km)

Tried to do some 50m on, 50m off, but struggled with lane traffic, and ended up as a pretty unstructured session.

Sunday Apr 26, 2015 #

Event: London Marathon
 
7 AM

Cycling (Canberra) 2:13:33 intensity: (38 @0) + (5:43 @1) + (21:45 @2) + (27:29 @3) + (1:01:53 @4) + (16:05 @5) 56.3 km (25.3 kph) +892m
ahr:139 max:168 shoes: Cannondale Super6 Green

Shorter undulating loop and one climb. Came across a sportive, and saw so few cars that I thought the roads were closed! Canberra.
9 AM

TrailRunning (brick) 36:42 intensity: (4 @1) + (15:03 @2) + (17:14 @3) + (4:21 @4) 4.86 km (7:33 / km) +147m 6:34 / km
ahr:128 max:155 shoes: Gt2000 Black

Jog off the bike with anne

Saturday Apr 25, 2015 #

6 AM

Cycling long (Canberra) 4:39:28 intensity: (2:33 @0) + (28:44 @1) + (1:44:19 @2) + (1:15:03 @3) + (36:01 @4) + (32:48 @5) 96.73 km (20.8 kph) +1836m
ahr:127 max:172 shoes: Cannondale Super6 Green

Prong took me on a tour of Canberra via 7 peaks.
Legs and lungs felt great throughout, and the roads/paths in Canberra make it perfect for cycling. Loved it
11 AM

Running (brick) 30:54 intensity: (10 @1) + (29 @2) + (11:13 @3) + (17:30 @4) + (1:32 @5) 5.78 km (5:21 / km) +112m 4:52 / km
ahr:142 max:162 shoes: Gt2000 Black

Run off the bike into the hills

Friday Apr 24, 2015 #

7 AM

Swimming intervals (Prince Alfred Park Pool) 40:01 [4] 2.0 km (20:01 / km)

10x200s @ 2:00
Did a set with pull buoy when i was struggling, but i now swim slower with it than without it, so i fell behind 5-10 seconds! i must be kicking better now!

Found this one tough. Not yet recovered from longswim on wednesday, but a good one to get through.

Think i'll benefit from doing, in my next session, repetitions of 100m 1:45 then 100m easy. At the moment i struggle to ease off the pace when i'm getting flustered.

Thursday Apr 23, 2015 #

6 AM

Strength & Conditioning (Core) 30:00 [2]

Core and legs inc 50 squats 50 lunges 50 standing knee lifts and 3min bridge + others
6 PM

Cycling (Turbo) 52:27 intensity: (55 @0) + (7:45 @1) + (16:48 @2) + (10:56 @3) + (13:15 @4) + (2:48 @5) 22.02 km (25.2 kph)
ahr:126 max:164 shoes: Willier Izoard

"Sufferfest the wretched"
Race simulation

Garmin accidentally paused at some stage

Wednesday Apr 22, 2015 #

Note

rain rain go away come again another day
5 PM

Swimming long (Prince Alfred Park Pool) 1:43:14 [3] 5.2 km (19:51 / km)

Long swim - 5.2km nonstop. New longest!
Hadn't swum in a week due to a bit of demotivation, along with terrible sydney weather... so was set for a big one. Nobody in the pool because of the storms, so the stage was set for a nonstop swim until the pool closed.
Felt good throughout,arms got a bit weary near the end, but could have gone a bit further. a good milestone to set 7 weeks out.

Avg pace for each km
1:55
1:57
1:56
1:56
2:00

Tuesday Apr 21, 2015 #

6 AM

Strength & Conditioning (Yoga) 30:00 [1]

Beginner strength
5 PM

Cycling (Turbo) 42:02 intensity: (52 @0) + (9:41 @1) + (21:26 @2) + (7:07 @3) + (2:56 @4) 19.55 km (27.9 kph) +657m
ahr:113 max:148 shoes: Willier Izoard

Zwift while waiting for pizza dough to rise.

Tried to do a conconi ramp test, but didn't occur to me that increasing speed by 1km/h has an exponential impact on the trainer, so it didn't really work.

Monday Apr 20, 2015 #

6 PM

Cycling (Turbo) 1:07:03 intensity: (15 @0) + (11:30 @1) + (25:41 @2) + (29:36 @3) + (1 @4) 26.85 km (24.0 kph) +1223m
ahr:118 max:141 shoes: Willier Izoard

Zwift - zone 2 while baking midweek bread.

Sunday Apr 19, 2015 #

Event: Mt Solitary Ultra
 
6 AM

Cycling hills (East beaches) 3:18:16 intensity: (1:16 @0) + (1:52:58 @1) + (44:30 @2) + (24:38 @3) + (10:23 @4) + (4:31 @5) 80.59 km (24.4 kph) +1025m
ahr:135 max:171 shoes: Cannondale Super6 Green

Full cc loop of eastern beaches with the hills. felt good right to the end. much better route and ride than yesterday.
10 AM

Running (brick) 16:42 intensity: (1:31 @1) + (2:36 @2) + (6:12 @3) + (6:23 @4) 3.65 km (4:35 / km) +18m 4:28 / km
ahr:152 max:163 shoes: GT2000 Yellow

First real session of running off the bike. felt suprisingly good technique-wise, still a little sketchy with the leg, occasionally feeling a little bit of sharpness.
6 PM

Strength & Conditioning (Yoga) 30:00 [2]

YogaStudio - intermediate balance

Saturday Apr 18, 2015 #

6 AM

Cycling long 5:18:36 intensity: (14:16 @0) + (3:20:19 @1) + (55:14 @2) + (29:15 @3) + (13:44 @4) + (5:48 @5) 104.01 km (19.6 kph) +1503m
ahr:132 max:178 shoes: Cannondale Super6 Green

Palm Beach with a mate Tim.
He's a bit unfit, so was riding very easy, but did some of the climbs standing the whole way etc... so i think i still got something out of it.
Shit route, shit traffic.
3 PM

Walking 1:40:52 [0] 5.41 km (18:39 / km) +78m 17:23 / km

Bushwalk at Kurnell.
Including this in the log, as it was on sand, and good/productive for my leg.

Thursday Apr 16, 2015 #

6 AM

Cycling (Turbo) 55:12 intensity: (5:24 @0) + (49:48 @1) 22.91 km (24.9 kph) +1242m
ahr:110 max:134 shoes: Willier Izoard

Morning Zwift z2. aero.
6 PM

Pool Running 30:00 [1]

Went to the pool to swim, but quickly realised after 400m that i was not even a little bit motivated. Instead did a mixture of pool running and kicking drills, and tried to enjoy myself.
7 PM

Cycling (Turbo) 1:02:13 intensity: (3:45 @0) + (49:11 @1) + (9:17 @2) 26.27 km (25.3 kph) +1348m
ahr:123 max:146 shoes: Willier Izoard

Evening zwift, z2. aero.

Wednesday Apr 15, 2015 #

5 PM

Swimming (CSS test) 37:34 [2] 1.65 km (22:46 / km)

CSS test
400m @ 6:49 (1:42)
200m @ 3:13 (1:36)

Massive improvement on last months test of 3:30 7:15
CSS 1:48

Running 35:10 intensity: (5:44 @0) + (29:06 @1) + (17 @2) + (3 @3) 3.85 km (9:08 / km) +2065m 2:29 / km
ahr:117 max:149 shoes: Gt2000 Black

Jog home with Anne

Tuesday Apr 14, 2015 #

7 AM

Cycling 42:58 intensity: (3:05 @0) + (23:01 @1) + (8:25 @2) + (7:01 @3) + (1:26 @4) 20.72 km (28.9 kph) +831m
ahr:129 max:164 shoes: Willier Izoard

Zwift island.
planned on steady cadence doing progressive 5mins, but gear changes made a much bigger difference than anticipated (about 50w per change)
so a kinda untargetted workout
5 PM

Running 45:00 intensity: (20:00 @0) + (25:00 @2) 6.43 km (7:00 / km) +92m 6:32 / km
shoes: GT2000 Yellow

First run in 7 weeks!
5 x 5mins jogging, 5mins walking.

Will assess tomorrow, but i think it feels ok.

Monday Apr 13, 2015 #

6 PM

Swimming (Prince Alfred Park Pool) 37:35 [3] 1.65 km (22:47 / km)

"Relaxed" swim, no goals.

Did a couple of 100s drafting a guy doing 130s and held on quite nicely.

Pool Running 9:23 [3] 0.35 km (26:49 / km)

Sunday Apr 12, 2015 #

6 AM

Cycling 2:54:09 intensity: (28 @0) + (1:58:15 @1) + (40:47 @2) + (13:58 @3) + (41 @4) 74.25 km (25.6 kph) +767m
ahr:132 max:162 shoes: Cannondale Super6 Green

La Perouse and Centennial park with Viv.
Felt a lot better than yesterday on account of hydration tablets, and it being a lot more stop-start ride by nature.
Some shit navigating... oh well
3 PM

CrossTraining (Kayak) 30:40 intensity: (26:34 @0) + (4:06 @1) 1.64 km (18:41 / km) +1m 18:37 / km
ahr:91 max:110

Kayak in balmain. windy, choppy and not very enjoyable tbh.

Saturday Apr 11, 2015 #

6 AM

Cycling long 5:30:19 intensity: (2:06:39 @1) + (1:36:28 @2) + (1:28:11 @3) + (18:33 @4) + (28 @5) 128.27 km (23.3 kph) +2220m
ahr:140 max:166 shoes: Cannondale Super6 Green

Home to monavale, then to westhead, akuna bay and back home
First half was with John, then set off up the lovely road up to westhead, which was full of cyclists. Very undulating ride, and very taxing. Very short sharp ups, followed by descents... repeat.
Ended up on the Pacific Highway coming back which was bearable for a bit until it fed into 2 lanes, then i jumped off and tried to navigate back home (poorly).

Pretty shattered at the 70k mark, but feeling better near the end with gels and water. Definately not at the top of my game on the bike at the moment

Friday Apr 10, 2015 #

7 AM

Swimming (Clovelly) 17:59 [2] 0.52 km (34:31 / km)

Morning ocean swim at clovelly with anne.
Very cold, no visibility and quite rough. it had rained the night before.
Way too cold and felt a bit crap after 2 and we both called it.
5 PM

Swimming long (Prince Alfred Park Pool) 1:32:08 [3] 4.3 km (21:26 / km)

Pool closed just a bit early to hit 4500m+
Was really labouring the last 1500 so took it easy.

A bit of right shoulder pain. will monitor

Thursday Apr 9, 2015 #

7 AM

Cycling tempo 1:23:38 intensity: (16 @0) + (31:19 @1) + (12:06 @2) + (24:33 @3) + (10:03 @4) + (5:21 @5) 34.56 km (24.8 kph) +309m
ahr:144 max:210 shoes: Willier Izoard

5 x Centenial park laps before work.
Kept on aeros for the full period and held a consistent effort.
Could only just feel my balls at the end.

Good sesh.
5 PM

Cycling 59:18 intensity: (30 @0) + (27:50 @1) + (15:02 @2) + (11:40 @3) + (3:04 @4) + (1:12 @5) 22.25 km (22.5 kph) +344m
ahr:138 max:221 shoes: Willier Izoard

Commute via balmain
6 PM

Cycling (Turbo) 20:20 intensity: (5 @0) + (11:02 @1) + (5:57 @2) + (2:06 @3) + (1:10 @4) 10.66 km (31.5 kph) +101m
ahr:135 max:162 shoes: Willier Izoard

Zwift

Wednesday Apr 8, 2015 #

7 AM

Cycling (Commute) 32:42 [2] 8.96 km (16.4 kph) +100m
shoes: Specialized TriCross

5 PM

Cycling (Commute) 20:53 [2] 5.41 km (15.5 kph) +85m
shoes: Specialized TriCross

Swimming (Victoria Park Pool) 36:53 [1] 1.55 km (23:48 / km)

Mostly drills.

Finding i really need to concentrate on keeping my arm in front of my body esp when breathing. think it has to do with balance.

Pool Running intervals 24:23 [2]

8 x 2min

Cycling (Commute) 7:22 [1] 2.22 km (18.1 kph) +37m
shoes: Specialized TriCross

Tuesday Apr 7, 2015 #

5 PM

Cycling (ToPool) 7:00 [1] 2.55 km (21.9 kph) +38m
shoes: Specialized TriCross

Swimming tempo (Victoria Park Pool) 44:39 [4] 2.2 km (20:18 / km)

Brick - Swim
10x200m on 4:00
kept a pretty good 1:48ish pace throughout, but swallowed a fair bit of water for some reason.
neck and back pretty fatigued from kayaking weekend.

Cycling (FromPool) 6:34 [2] 2.31 km (21.1 kph) +38m
shoes: Specialized TriCross

6 PM

Cycling intervals (Turbo) 1:02:02 intensity: (22:52 @1) + (14:14 @2) + (20:21 @3) + (3:39 @4) + (56 @5) 27.77 km (26.9 kph) +1321m
ahr:134 max:168 shoes: Willier Izoard

Brick - Bike
quick cycle home from the pool then an hour on zwift. a couple of sprints.

Monday Apr 6, 2015 #

8 AM

CrossTraining (Kayak) 1:19:58 [3] 3.88 km (20:38 / km) +62m 19:06 / km

Catching beginner waves at barrima beach
4 PM

Cycling (Turbo) 1:07:14 intensity: (5:06 @0) + (34:41 @1) + (10:25 @2) + (10:36 @3) + (6:09 @4) + (17 @5) 29.52 km (26.3 kph) +1227m
ahr:134 max:166 shoes: Willier Izoard

First ride on Zwift island.
got 10 mins in and decided to do a 20min ftp test.
Pretty brutal, but it reckons 200w avg, so 190-195w ftp.

Great concept (Zwift), but definately needs races/workouts etc.

Sunday Apr 5, 2015 #

10 AM

Swimming (Ocean Swim) 1:21:34 [2] 2.0 km (40:48 / km)

Terrigal with Anne
2 PM

CrossTraining (Kayak) 41:47 [3] 2.8 km (14:56 / km) +12m 14:37 / km

flat and brisk on wamberal lagoon

Friday Apr 3, 2015 #

Event: 2015 Australian Three Days
 
7 AM

Swimming (Ocean Swim) 34:35 [2] 1.41 km (24:32 / km)

Bold&Beautiful swim at Manly
3 PM

CrossTraining (Kayak) 1:00:17 [2] 3.36 km (17:57 / km) +6m 17:48 / km

Patonga creek and outlet. fast flowing at the mouth

Thursday Apr 2, 2015 #

6 PM

Cycling (Turbo) 32:37 intensity: (2:00 @0) + (22:09 @1) + (6:08 @2) + (1:53 @3) + (27 @4) 13.92 km (25.6 kph)
ahr:125 max:159 shoes: Willier Izoard

Beginning of striver's "the blender"

Wednesday Apr 1, 2015 #

6 AM

Cycling tempo (Turbo) 1:03:36 intensity: (48 @0) + (52:24 @1) + (3:23 @2) + (1:25 @3) + (2:58 @4) + (2:38 @5) 26.63 km (25.1 kph)
ahr:127 max:186 shoes: Willier Izoard

5x5min tempo

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