Training Log Archive: bartholemeuIn the 30 days ending Jun 30, 2017:
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Friday Jun 30, 2017 #
TrailRunning intervals (Monas) 1:10:00 [4] 16.05 km (4:22 / km) +197m 4:07 / km
shoes: GT2000 WhiteOrange
Running 2:00:44 [3] 16.06 km (7:31 / km) +211m 7:03 / km
Thursday Jun 29, 2017 #
Running (junk) 41:51 8.89 km (4:42 / km) +98m 4:28 / km
ahr:150 max:170 shoes: Adidas Adios Boost
Running hills 1:09:32 9.7 km (7:10 / km) +341m 6:06 / km
ahr:155 max:184 shoes: Adidas Adios Boost
Left too late to do hurts so joined Ondrej and Andy for Moo reps. Felt real tired and faint on the way over, and felt close to passing out after the first 10.
Did a little scout around the other stairs then did another set of 6, then one of 4.
Feels good to smash myself a bit.
10x 8:45
6x 5:16
4x 3:31
Tuesday Jun 27, 2017 #
Running intervals 52:07 8.7 km (6:00 / km) +119m 5:36 / km
ahr:143 max:184 shoes: Boston Adidas boost
Probably was as fast as i could do today. Would hope that i could do a bit faster with no tightness in legs or back, but i don't think much quicker.
officially 5:09 but probably got jibbed a bit on GPS so will count it around 5:04.
Good hit-out.
Lungs were fuggin suffering all afternoon.
Will try a sub-5 on a track later this week i think
Monday Jun 26, 2017 #
Running (junk) 32:57 [3] 6.65 km (4:57 / km) +105m 4:35 / km
shoes: Kayano Gold
Seems ok
Sunday Jun 25, 2017 #
Running warm up/down 8:23 1.76 km (4:46 / km) +4m 4:43 / km
ahr:141 max:150 shoes: Inov8 Roclites
Running warm up/down 19:20 3.99 km (4:51 / km) +28m 4:41 / km
ahr:140 max:151 shoes: Inov8 Roclites
Orienteering race (Metro) 1:06:49 5.49 km (12:11 / km) +204m 10:16 / km
ahr:156 max:181 shoes: Inov8 Roclites
Back was fine and didn't hold me back, just my nav. Looking at splits with Mounty (2nd) afterwards and the controls which without errors weren't actually that much slower than the field, but each error cost around 2-5 mins, which adds up to about 20 minutes behind the leaders
Main errors (both 5 mins) were in the same area (6 and 16). Both times i underran, turned back, then realised i'd underran and continued to find the control. Went back down and walked the area and learnt that i need to identify minor gullies better, and be able to discern between Large boulders, and boulder patterns better. Those errors would have changed my result from almost last-place to mid-pack at least.
Winsplits has errors at
1 (3mins) dropped my map and had to backtrack to try and find it
3 (2mins) ran into mounty, got distracted and went to 8, then 4, then 3
6 (4mins) underran. Checked map and found i was at 16, which i thought was east of 6... it was west...
7 (4mins) completely lost on wrong cliff following Andy
9 (2mins) Too far north, off map in dark, waist high green
16 (3mins) underran, distracted by red-belly-black snake
22-F FASTEST SPLIT OMG PRO!
Running warm up/down 21:34 4.21 km (5:07 / km) +54m 4:49 / km
ahr:152 max:167 shoes: Inov8 Roclites
Thursday Jun 22, 2017 #
Note
Strength & Conditioning (Rolling) 20:00 [1]
Foam rolling the back and glutes.
Wednesday Jun 21, 2017 #
Note
(injured)
Midback twist and glutes/hamstrings.
Suspect either caused by
- carrying oscar
- Hurts
- TT bike
- heavy blanket on lower half of body (winter)
Cycling (Turbo) 10:01 5.27 km (31.6 kph) +80m
ahr:109 max:128 shoes: Cervelo P3
Strength & Conditioning (Yoga) 20:00 [3]
Tuesday Jun 20, 2017 #
Running intervals (HuRTS) 1:00:40 12.5 km (4:51 / km) +223m 4:27 / km
ahr:153 max:182 shoes: GT2000 WhiteOrange
Want to do more of these hurts sessions now that i'm moving into a more road-running focus in the second half of the year, but need to be conscious that there's an increased risk of injury, especially if i go all out in these sessions like i did today.
On each interval I felt faster than those around me on the 2nd km which is a good sign, and feel like until the last rep i could use cadence to keep rolling when i felt myself slowing.
Splits
3:19 180rpm
3:23 170rpm
3:26 170rpm
3:24 170rpm
Monday Jun 19, 2017 #
Running 36:06 [3] 7.87 km (4:35 / km) +108m 4:18 / km
shoes: Boston Adidas boost
Sunday Jun 18, 2017 #
Cycling 1:06:21 [3] 29.49 km (26.7 kph) +216m
shoes: Cannondale S6 Black
Saturday Jun 17, 2017 #
Running warm up/down 9:27 1.49 km (6:20 / km) +4m 6:15 / km
ahr:131 max:160 shoes: GT2000 WhiteOrange
Running warm up/down 11:46 2.0 km (5:53 / km) +5m 5:49 / km
ahr:141 max:155 shoes: GT2000 WhiteOrange
Running race (parkrun) 17:11 5.0 km (3:26 / km) +49m 3:17 / km
ahr:176 max:185 shoes: GT2000 WhiteOrange
Legs felt a little heavy and a little bit snuffly, but i'd probably say i was 95% going into this one.
Was hoping with the flatter course to get closer to a sub-17, but was suffering in the second half. I suspect this course is surprisingly slow due to the 3 180degree turns, some other twists, and 3 small undulations, which don't seem like much, but you need to do them each 4 times on the out-and-back. I also need to bear in mind that my 5kPB was set after a week's rest and carbloading for mt solitary.
Think i'll try the brand new parkrun near sans-souci next time to try and break that 17min barrier.
Felt cadence drop off in the last 2k as i struggled to keep my bodyweight forward. No insoles next time to reduce the drop in the gt2000s
Cycling (Turbo) 45:30 24.68 km (32.5 kph) +208m
ahr:140 max:158 shoes: Cervelo P3
did some high watt efforts at the start to try and help warm up the turbo which i think made a huge difference. power noticably lower.
Friday Jun 16, 2017 #
Running 24:17 [3] 5.84 km (4:09 / km) +56m 3:58 / km
shoes: GT2000 WhiteOrange
Tried to maintain cadence specifically using knee-drive to try and prevent pulling my heel up. Required concentration, especially to maintain my weight in a nice position, but felt better. will keep playing with it.
Pace looks fast, felt more like 4:30s, so presume its gps issues running through the city the whole way.
Thursday Jun 15, 2017 #
Running 54:32 10.99 km (4:58 / km) +115m 4:43 / km
ahr:134 max:150 shoes: GT2000 WhiteOrange
Happy to get it done though.
Tuesday Jun 13, 2017 #
Running hills 2:03:48 17.69 km (7:00 / km) +516m 6:06 / km
ahr:130 max:180 shoes: GT2000 WhiteOrange
Running 29:35 5.71 km (5:11 / km) +117m 4:42 / km
ahr:148 max:156 shoes: GT2000 WhiteOrange
Monday Jun 12, 2017 #
Cycling tempo (Turbo) 1:01:00 33.04 km (32.5 kph) +209m
ahr:120 max:162 shoes: Cervelo P3
2x20mins in aero position, cad 85, 220w with 5min 'rests' sitting up at slower cadence.
Very cold morning, which i think makes a massive difference on the turbo (220w felt like 200), so might have to reconsider a power meter to do any sort of scientific training.
Sunday Jun 11, 2017 #
Cycling (Turbo) 35:26 10.96 km (18.6 kph) +807m
ahr:120 max:148 shoes: Cervelo P3
Saturday Jun 10, 2017 #
Running 31:16 [1] 3.46 km (9:02 / km) +5m 8:58 / km
shoes: Kayano Gold
Friday Jun 9, 2017 #
Running hills 1:03:05 [3] 9.21 km (6:51 / km) +214m 6:08 / km
shoes: Kayano Gold
Notably less enthusiasm & banter than previous weeks, with all 6 legs looking pretty sluggish, but still a good session, and a very nice beer at the end.
Thursday Jun 8, 2017 #
Running 57:01 [3] 11.75 km (4:51 / km) +200m 4:28 / km
shoes: GT2000 WhiteOrange
Legs, lungs and form felt really good on the run, but pretty sore and stiff soon afterwards. Quads still pretty shattered and ankles/achilles not quite ready for impact just yet.
Wednesday Jun 7, 2017 #
Cycling (Turbo) 18:15 7.64 km (25.1 kph) +32m
ahr:94 max:129 shoes: Cervelo P3
Cycling (Turbo) 15:19 8.59 km (33.6 kph) +40m
ahr:111 max:137 shoes: Cervelo P3
Strength & Conditioning (Yoga) 20:00 [3]
Sunday Jun 4, 2017 #
TrailRunning race 6:00:27 44.78 km (8:03 / km) +4033m 5:33 / km
ahr:153 max:184 shoes: Inov8 Roclites
Ran the race with the plan to not blowout and if I had anything left to push it up kedumba. As soon as I crossed the first cold stream for the solitary ascent the going was immediately tough and found myself getting passed by a lot of people, but stuck to my own pace which in itself felt very hard. Recovered very quickly at the top though and was feeling fresh again, and felt great pushing it on the flat section before landslide, passing a bunch of people. Ran with Gill up and down furber without issue and starting to slow down on the single track east from there. Very slow on the downhill firetrails, just couldn't relax and let my legs go, something I should work on.
From the bottom of kedumba I had company with the 4th girl, and Ollie an NRG runner from Mosman. Struggled to keep up with their hiking pace, but found myself more able to jog, and kept up with and pushed Ollie up the climb. I actually think in hindsight I should have tried to jog the whole climb as it felt easier than walking!
Ollie dropped me a couple of times on the last 2k flat but I caught up on each hill and we decided to cross the line together.
Very happy to come away from an ultra feeling like I ran it well and not much I would change on the day, maybe more water and more running on the ups and maybe a bit more of a competitive drive. Maybe that can come from running harder in the last couple of kms of my normal & long runs.
4 small bars, 5 gels, couple of snakes, 3L. Managed food really well i think, eating every half hour right from the start. Could have drank another litre or so, especially given the ups were all just before aid stations.
Friday Jun 2, 2017 #
Running 28:38 [3] 5.55 km (5:10 / km) +77m 4:49 / km
shoes: Kayano Gold
Thursday Jun 1, 2017 #
Running 33:40 [3] 7.84 km (4:18 / km) +121m 3:59 / km
shoes: GT2000 WhiteOrange
Set spotify to 170 and after warmup did 4x 1song around tempo (~3:45) then 1song relaxed (~4:20).
170 felt quite easy to maintain, so cadence work must be paying off.