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Training Log Archive: bartholemeu

In the 30 days ending Sep 30, 2015:

activity # timemileskm+mload
  Cycling23 20:10:20 315.69(15.6/h) 508.05(25.2/h) 4296301.1
  Running19 14:36:27 96.54(9:05) 155.37(5:38) 2039355.7
  TrailRunning4 14:07:18 66.44(12:45) 106.92(7:55) 4425485.6
  Swimming2 43:12 1.34(32:20) 2.15(20:06)4.3
  CrossTraining1 30:003.0
  Total42 50:07:17 480.0 772.49 107601149.7
  [1-5]42 49:12:40

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Wednesday Sep 30, 2015 #

12 PM

Running tempo (Corporate Cup) 40:39 intensity: (1:26 @0) + (1:00 @1) + (4:46 @2) + (7:14 @3) + (7:23 @4) + (18:50 @5) 8.47 km (4:48 / km) +143m 4:26 / km
ahr:148 max:178 shoes: GT2000 Yellow

Another CC run at tempo (3:50), taking it very easy on the downhills (foot still uncomfortable).
Feeling good at this pace at the moment despite second straight tempo day... maybe i need to find a flat half marathon and go for a pb.

Tuesday Sep 29, 2015 #

12 PM

Running tempo 30:54 [4] 8.01 km (3:51 / km) +86m 3:40 / km
shoes: GT2000 Yellow

Tempo run with Andy and Ondrej.
Good session, good pace despite the millions of people in circular quay.
Foot held up just, felt a bit shit going around corners, or rough surfaces.

Tummy played up at the end and had to use the domain toilets. Never seen so many dudes standing at a urinal 'comparing sizes'... creepy. gross.

Monday Sep 28, 2015 #

6 PM

Cycling (Turbo) 46:58 [2] 20.13 km (25.7 kph) +166m
shoes: Willier Izoard

Zwift watching world champs (although SBS fucking has a spoiler on the cover page of the footage.)
Keeping off the foot for a day to make sure the wound heals ok. No longer bleeding, so should be fine as long as i'm not doing a long-run in the wet or anything.

Sunday Sep 27, 2015 #

7 AM

Cycling 2:00:07 intensity: (1:03 @0) + (9:22 @1) + (1:01:11 @2) + (43:04 @3) + (5:27 @4) 43.0 km (21.5 kph) +445m
ahr:120 max:147 shoes: Specialized TriCross

Lapa, Malabar, Maroubra return solo.
Easy on the legs.
12 PM

CrossTraining (Kayak) 30:00 [1]

surfskis in Malabar with Gregor. He didn't pick it up real fast, so not much movement. Probably should have just gone to frenchmans for some flatwater.
Caught one great wave, only to realise that theres a huge shallow rockshelf where the waves are... making it not great for wave-skiing. Reasonable sized gash in my left foot to mend now. Shouldn't be a drama.
4 PM

Cycling (Turbo) 34:53 intensity: (24 @0) + (1:07 @1) + (27:10 @2) + (6:12 @3) 16.71 km (28.7 kph) +150m
ahr:118 max:134 shoes: Willier Izoard

Zwift - 7 straight days. time for a break

Saturday Sep 26, 2015 #

6 AM

Running warm up/down 10:35 [1] 1.82 km (5:48 / km) +18m 5:32 / km
shoes: Salomon SpeedCross

To the station
8 AM

TrailRunning long 3:16:24 intensity: (2 @0) + (1:00 @1) + (40:33 @2) + (1:25:14 @3) + (1:09:33 @4) + (2 @5) 26.29 km (7:28 / km) +684m 6:37 / km
ahr:134 max:158 shoes: Salomon SpeedCross

Hornsby to Parramatta with Ondrej and Andy. Mostly on GNW.
Really nice trails, especially towards Parramatta.

Legs and energy still shot from last Sunday (and a little too much turbotrainer), really struggling (too much) the last 5km where i'd run out of water 5km ago, and Ondrej sped up because he was going to miss his train.

Nice run, but looking forward to feeling fresh again.
5 PM

Cycling (Turbo) 37:51 intensity: (1:45 @0) + (18:22 @1) + (17:33 @2) + (11 @3) 16.71 km (26.5 kph) +138m
ahr:102 max:126 shoes: Willier Izoard

easy zwift

Friday Sep 25, 2015 #

4 PM

Running (Commute) 51:00 [2] 8.65 km (5:54 / km) +101m 5:34 / km
shoes: Gt2000 BlackYellow

Commute home. still heavy legs

Cycling (Turbo) 33:58 [3] 17.16 km (30.3 kph)
shoes: Willier Izoard

Zwift, moderate effort

Thursday Sep 24, 2015 #

5 PM

Running 46:42 [3] 8.24 km (5:40 / km) +78m 5:25 / km
shoes: Gt2000 BlackYellow

Commute home in the freezing cold windy rain. hands couldn't work my door lock when i got home.

Cycling (Turbo) 2:04:29 intensity: (1:06 @0) + (22:56 @1) + (1:37:49 @2) + (2:38 @3) 55.19 km (26.6 kph) +409m
ahr:108 max:131 shoes: Willier Izoard

Zwift Long turbo while watching the timetrial world champs, and "Clean Spirit", a documentary following argos shimano through the tour de france. cool movie, not much happens, but an interesting world.

Watts looking good, legs a bit stiff after, but not too bad.

Wednesday Sep 23, 2015 #

Event: Moonlight Madness #6 - East Ryde
 
5 PM

Running (Commute) 40:35 [2] 7.3 km (5:34 / km) +64m 5:20 / km
shoes: GT2000 Yellow

Couldn't resist running home with Brad and legs feel a bit better because of it.

Cycling (Turbo) 1:13:42 intensity: (7 @0) + (14:17 @1) + (58:21 @2) + (42 @3) + (15 @4) 35.04 km (28.5 kph) +288m
ahr:106 max:147 shoes: Willier Izoard

Zwift - still spinning the legs over recovering, but i managed to gather a nice slow group, so it was too much fun to stop

Tuesday Sep 22, 2015 #

7 AM

Cycling (Turbo) 39:39 intensity: (1:05 @0) + (26:23 @1) + (12:11 @2) 16.55 km (25.0 kph) +139m
ahr:100 max:115 shoes: Willier Izoard

Zwift - recovery
Legs feeling a lot worse today (mostly quads). struggling to walk. good times.

Monday Sep 21, 2015 #

7 AM

Cycling (Turbo) 37:11 intensity: (46 @0) + (2:11 @1) + (34:14 @2) 16.67 km (26.9 kph) +141m
ahr:110 max:124 shoes: Willier Izoard

Zwift - 1 lap trying to help my legs recover. Watching the world champs TTT

Sunday Sep 20, 2015 #

8 AM

TrailRunning long 5:38:22 intensity: (27 @0) + (6:27 @1) + (33:35 @2) + (38:41 @3) + (3:39:52 @4) + (39:20 @5) 32.65 km (10:22 / km) +2185m 7:46 / km
ahr:145 max:169 shoes: Salomon SpeedCross

Mt Solitary loop with Andy, Ondrej and Prong.
Knew this would be one of the hardest runs i've ever done, and it didn't dissappoint. Easily THE most technically difficult, but very rewarding.
Was travelling a bit slower than the boys on the steeper descents, and on the uphills as well by the end, but still moving at a reasonable pace.
Started going into some dark places in the last couple of hours, was good to have company for it.
Cracking day out.
Very impressed by Andy and Ondrej's strength throughout.

Saturday Sep 19, 2015 #

Event: NSW State League #12 - NSW Middle Distance Championships
 
7 AM

Running race (parkrun) 31:44 [4] 6.44 km (4:55 / km) +63m 4:42 / km
shoes: Gt2000 BlackYellow

Sydney Park parkrun @ around 4:00m/k
Relaxed pace as its gonna be a big day tomorrow. Still fun.

Friday Sep 18, 2015 #

5 PM

Cycling (Turbo) 1:02:02 intensity: (2:47 @0) + (10:44 @1) + (43:12 @2) + (5:19 @3) 28.47 km (27.5 kph) +337m
ahr:110 max:133 shoes: Willier Izoard

Relaxed zwifting. getting the legs ready for Sunday mt solitary. pumped.

Thursday Sep 17, 2015 #

5 PM

Running hills 1:11:21 intensity: (27 @0) + (3:17 @1) + (30:24 @2) + (11:28 @3) + (12:34 @4) + (13:11 @5) 10.08 km (7:05 / km) +430m 5:50 / km
ahr:132 max:172 shoes: Gt2000 BlackYellow

Observatory reps. 10x hills, 2x beers with Andy Ondrej and Brooner

Running warm up/down 30:02 intensity: (1:12 @2) + (22:57 @3) + (5:53 @4) 5.12 km (5:52 / km) +66m 5:31 / km
ahr:137 max:148 shoes: Gt2000 BlackYellow

may as well jog home

Wednesday Sep 16, 2015 #

7 AM

Cycling (Commute) 8:50 [1] 2.16 km (14.7 kph) +49m
shoes: Specialized TriCross

Swimming 21:05 [1] 1.1 km (19:10 / km)

V.easy... to the point of alternating breaststroke and freestyle

Cycling (Commute) 18:27 [1] 5.65 km (18.4 kph) +58m
shoes: Specialized TriCross

12 PM

Running race 41:51 intensity: (17 @0) + (47 @1) + (3:33 @2) + (7:29 @3) + (24:11 @4) + (5:34 @5) 8.22 km (5:05 / km) +139m 4:42 / km
ahr:144 max:165 shoes: Gt2000 BlackYellow

Corporate Cup
Took it easy to recover from intervals yesterday for hills tomorrow
5 PM

Cycling (Commute) 27:58 intensity: (21:10 @1) + (42 @2) + (3 @3) + (1:01 @4) + (5:02 @5) 7.83 km (16.8 kph) +91m
ahr:212 max:248 shoes: Specialized TriCross

Tuesday Sep 15, 2015 #

12 PM

Running intervals 1:09:41 intensity: (14 @0) + (15 @1) + (8:05 @2) + (14:34 @3) + (18:15 @4) + (28:18 @5) 13.65 km (5:06 / km) +150m 4:50 / km
ahr:150 max:179 shoes: Gt2000 BlackYellow

12x 600m-ish intervals in Pyrmont with Ondrej and Andy.
Really good, tough session in the wind. Felt really strong until the start of rep 11 where form started going, and Ondrej's TRX sessions paid off and he started blitzing it.
Shattered by the end, might take a couple of days to recover.

Looking at splits, the only thing to look at changing is to probably try and bring down time between intervals closer to 60s

Monday Sep 14, 2015 #

5 PM

Running 51:57 [2] 9.25 km (5:37 / km) +62m 5:26 / km
shoes: Gt2000 BlackYellow

easy commute
6 PM

Cycling 22:50 [2] 11.05 km (29.0 kph) +31m
shoes: Willier Izoard

short easy zwift. had to stop when i was rudely interrupted by anne bringing home fish and chips.

Sunday Sep 13, 2015 #

7 AM

Cycling 36:23 intensity: (2:37 @0) + (2:45 @1) + (13:31 @2) + (9:49 @3) + (3:50 @4) + (3:51 @5) 10.84 km (17.9 kph) +200m
ahr:135 max:241 shoes: Specialized TriCross

TrailRunning long 2:15:13 intensity: (10 @1) + (23:35 @2) + (1:01:12 @3) + (47:13 @4) + (3:03 @5) 17.68 km (7:39 / km) +571m 6:35 / km
ahr:136 max:166 shoes: Gt2000 BlackYellow

Milsons Point to Balmoral with Andy and Brooner (not Ondrej). included some serious time bushbashing and clamboring across rocks, which was fun! Felt good the whole way and enjoyed it.
12 PM

Running warm up/down 14:03 intensity: (38 @3) + (7:38 @4) + (5:47 @5) 2.3 km (6:07 / km) +46m 5:34 / km
ahr:156 max:180 shoes: Gt2000 BlackYellow

Cycling 34:01 intensity: (25:50 @0) + (1:28 @1) + (4:27 @2) + (2:09 @3) + (2 @4) + (5 @5) 10.43 km (18.4 kph) +126m
ahr:70 max:175 shoes: Specialized TriCross

Saturday Sep 12, 2015 #

4 PM

Running 45:48 intensity: (5:12 @0) + (5:44 @1) + (32:11 @2) + (2:41 @3) 5.8 km (7:54 / km) +93m 7:19 / km
ahr:105 max:137 shoes: Gt2000 BlackYellow

Sydney Park with Anne

Thursday Sep 10, 2015 #

12 PM

Running tempo 58:18 intensity: (3 @0) + (16 @1) + (3:48 @2) + (5:43 @3) + (23:55 @4) + (24:33 @5) 13.02 km (4:29 / km) +91m 4:20 / km
ahr:153 max:175 shoes: Gt2000 BlackYellow

Lunch with Ondrej around Barangaroo, OperaHouse, MrsMacs.
2 km warmup then 6km tempo with Ondrej.
Felt good so took the longer way home at a bit easier pace.
7 PM

Cycling (Turbo) 1:09:04 intensity: (2:09 @0) + (57 @1) + (24:32 @2) + (20:26 @3) + (16:01 @4) + (4:59 @5) 28.21 km (24.5 kph) +309m
ahr:130 max:173 shoes: Willier Izoard

Zwift while watching the vuelta and cooking dinner.

Wednesday Sep 9, 2015 #

Note

maybe i'm not fat... maybe my scales are busted... or maybe i just successfully carbloaded for the first time
5 PM

Running 29:23 [2] 5.39 km (5:27 / km) +46m 5:14 / km
shoes: Gt2000 BlackYellow

Work to pool. feeling sluggish.

Swimming 22:07 [1] 1.05 km (21:04 / km)

feeling sluggish, so drills and lazing about

Tuesday Sep 8, 2015 #

12 PM

Running 1:02:13 [3] 12.2 km (5:06 / km) +77m 4:57 / km
shoes: Gt2000 BlackYellow

Recovery run with Andy and Ondrej around Glebe foreshore. Nice route.
Seems to be a section just over anzac bridge that could be used for lunch bike reps maybe?
4 PM

Cycling 1:12:24 [3] 30.98 km (25.7 kph) +240m
shoes: Specialized TriCross

CP laps on the way to randwick ritz to watch "me earl and the dying girl". Great movie, but a bit soppy.

Monday Sep 7, 2015 #

8 AM

Cycling 40:25 [2] 12.16 km (18.1 kph) +119m
shoes: Specialized TriCross

Dropped the cannondale at the bikeshop to get the frame-crack warranty'd. commute to work on blackdog via a CP lap.
6 PM

Cycling (Turbo) 1:17:33 intensity: (17 @0) + (6:41 @1) + (30:09 @2) + (33:08 @3) + (7:18 @4) 37.39 km (28.9 kph) +287m
ahr:122 max:147 shoes: Willier Izoard

Zwift while watching Jules smash it at ÖTILLÖ swimrun world champs. What a beast. would love to race one of those one day.

Sunday Sep 6, 2015 #

10 AM

Cycling (Turbo) 22:11 intensity: (24 @0) + (1:49 @1) + (19:58 @2) 11.84 km (32.0 kph) +16m
ahr:112 max:124 shoes: Willier Izoard

Zwift - high cadence, spinning out the race legs
4 PM

Cycling (Turbo) 50:18 intensity: (11 @0) + (48 @1) + (41:56 @2) + (7:23 @3) 24.67 km (29.4 kph) +154m
ahr:117 max:138 shoes: Willier Izoard

Zwift
Had some Vuelta watching to catch up on, so took the opportunity again to spin the post-race legs out... although it was probably too high an effort for the recovery gains i was hoping for.

Saturday Sep 5, 2015 #

Event: Coastal Classic
 
6 AM

Running 9:27 intensity: (1 @0) + (8 @1) + (1:13 @2) + (8:05 @3) 1.66 km (5:42 / km) +22m 5:21 / km
ahr:129 max:137

8 AM

TrailRunning race (Coastal Classic) 2:57:19 intensity: (10 @2) + (11 @3) + (2:06 @4) + (2:54:52 @5) 30.3 km (5:51 / km) +985m 5:02 / km
ahr:168 max:177 shoes: Salomon SpeedCross

Was pretty concerned about my L calf/achilles going in an K-taped. Was pretty sure that it was going to fail before my lungs or legs, so took made sure i didn't push the pace at all. That said, my HR was consistently up around 170 (HalfMarathon effort).
by about halfway i was running with a guy who was happy with my pace and was chatting away for 10km or so. Wasn't sure i could maintain til the end.
Kms ticked down and i past a number of people (5-10) in the last 10km, and felt a lot better than the people around me looked.

1km to go, saw a red-belly black snake slither across the path infront of me. i stopped suddenly and my left calf cramped up hilariously, but didn't bother me for the last beach stretch.
33rd place out of around 900, which i'm very happy with. Probably would only have been quicker on the soft sand with a 100% achilles, but otherwise happy.

Thursday Sep 3, 2015 #

Note

Hmm... Getting heavy

Wednesday Sep 2, 2015 #

7 AM

Cycling (Commute) 26:23 [2] 8.17 km (18.6 kph) +86m
shoes: Specialized TriCross

12 PM

Running tempo 38:38 intensity: (3 @1) + (1:24 @2) + (3:57 @3) + (4:01 @4) + (29:13 @5) 8.47 km (4:34 / km) +132m 4:14 / km
ahr:160 max:178 shoes: Gt2000 BlackYellow

Corporate Cup
Ran it at tempo effort (6km) to avoid aggravating the calf/achilles, and taper for Coastal Classic on Saturday.
Felt ok, but a couple of little tinges, so probably at around 90%. Think it will be good just in time for the weekend
4 PM

Cycling tempo 1:32:43 intensity: (8 @1) + (7:31 @2) + (26:20 @3) + (29:55 @4) + (28:49 @5) 41.06 km (26.6 kph) +318m
ahr:146 max:169 shoes: Specialized TriCross

Centennial Park after work.
On the 2nd lap a random guy on a flatbar jumped on my tail, and got towed for the next 4 laps. You're welcome random guy.

Tuesday Sep 1, 2015 #

6 PM

Running (Night) 1:41:36 intensity: (5:57 @0) + (18:13 @1) + (52:55 @2) + (15:27 @3) + (3:29 @4) + (5:35 @5) 11.28 km (9:01 / km) +132m 8:31 / km
ahr:115 max:168 shoes: Gt2000 Black

Met anne at her work and went into Centennial Park trails with a new headtorch. It was her first time proper night-running (and pretty close to my first time too).
It was awesome fun, we even saw a tawny frogmouth which was sitting on a broken tree about a metre from us. amazing.
Finished the datenight at the pub for pints and burgers. nice.

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