Training Log Archive: bartholemeuIn the 30 days ending Jun 30, 2018:
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Saturday Jun 30, 2018 #
Note
(rest day)
Friday Jun 29, 2018 #
Running 57:34 [3] 11.51 km (5:00 / km) +49m 4:54 / km
shoes: GT2000 WhiteOrange
A really cool concept was that as events get longer, the ratio of fatigue moves away from periphery fatigue (the muscle fibres) and more towards "psychological fatigue" and "central fatigue"...
Central fatigue, being basically the synapses etc to signal the muscle to fire get exhausted, while the muscle fibres themselves still have >75% strength if triggered from an outside source. For me personally, this links directly into cramping, which is caused by these.
Psychological fatigue is also definately something i'm not giving enough credit, and i should do some more reading on.
Strength & Conditioning (Core) 5:00 [3]
(injured)
Thursday Jun 28, 2018 #
Running hills 1:15:00 11.03 km (6:48 / km) +759m 5:03 / km
shoes: NB Vazee v4 Blue
3x10mins which meant up 7 times. 9:30, 9:30, 9:50
Nice stairs to do it on... theres a steep ramp in the middle to help with downhill running, and i felt less dizzy on these than moo's which should mean able to go longer. a bit less badass tho.
Wednesday Jun 27, 2018 #
Note
(sick)
Running 31:37 [3] 5.83 km (5:25 / km) +66m 5:08 / km
shoes: GT2000 WhiteOrange
Tuesday Jun 26, 2018 #
Running intervals 1:10:00 14.98 km (4:40 / km) +81m 4:33 / km
ahr:144 max:182 shoes: Adidas Adios Boost
did 6x1s and was pretty shattered, but managed to get the distance by splitting the last 2 into 4x500s. A bit soft, but managed to keep the pace by doing that.
Pace was pretty much bang on 3:24, which is sub17 exactly, which is a good sign.
shitty HRM is really pissing me off atm. 2 sessions this week i would have liked to check my HR and couldn't. gonna get a wrist HR watch and ditch these other ones.
Strength & Conditioning 5:00 [3]
front side back side front
Cycling 25:28 [3] 7.96 km (18.8 kph) +57m
Monday Jun 25, 2018 #
Cycling 30:54 [3] 10.03 km (19.5 kph) +128m
Running long 1:23:07 [3] 15.73 km (5:17 / km) +336m 4:46 / km
shoes: Boston Adidas boost
Listening to SoU 67 with Alex Hutchinson
"The magic workout, shoe or superfood is whichever one you’ve been ignoring lately or have never tried". I like this approach, keep trying new things... they'll benefit you even if they aren't the right thing for you.
Most of the episode talked about psychology and that your brain controls your limits, not your body. Very interesting episode which i will listen to again.
Sunday Jun 24, 2018 #
Walking 1:03:54 [3] 3.43 km (18:38 / km) +34m 17:45 / km
Running 36:14 7.25 km (5:00 / km) +77m 4:45 / km
ahr:132 max:144 shoes: Boston Adidas boost
Planned on doing a MAF test, but HRM was bugging out, so decided just to pull my visor down and zen it. Was pretty good, and became quite aware of technique, but otherwise just a good break.
Friday Jun 22, 2018 #
Running hills 1:16:09 11.82 km (6:27 / km) +742m 4:54 / km
ahr:155 max:178 shoes: NB Vazee v4 Blue
10 moo stairs (8:55)
5 loftus roads (14:00)
10 moo stairs (9:20)
pretty brutal session, but good rests between.
Tried to focus on the downhill loftus sections... i think thats the important stuff for me, but didn't want to overdo the reps there.
R knee having some problems... there was a bit of a painful click randomly when standing up yesterday and got really painful at the end of the run, limping up and down stairs after my shower. Think it'll be ok, resting this weekend anyway.
Thursday Jun 21, 2018 #
Running 1:39:53 [2] 17.2 km (5:48 / km) +409m 5:11 / km
shoes: Hoka Claytons
Took an old map and tried to explore a bit. think i got something out of it once i got into the scale. a lot of the tracks there have changed, and found a cool closed off track in the SW which was falling apart.
Also you can get on the top of the coal loader now, which is pretty cool... might throw together a shitty map just for a training session there.
Stopped for 5mins core on the way back to the office.
Strength & Conditioning 5:00 [3]
Wednesday Jun 20, 2018 #
Running 29:50 [2] 5.73 km (5:13 / km) +63m 4:56 / km
shoes: GT2000 WhiteOrange
Running intervals 58:11 11.45 km (5:05 / km) +32m 5:01 / km
shoes: NB Vazee v4 Blue
Had planned on 4, but Mounty wasn't up for it, so i blame him (and not my inability to pace).
Looks like i went slightly faster than 5k pace instead of around 10k pace, which would explain why i was pretty close to throwing up after the 3rd. L hamstring pretty weary afterwards.
Really want to make this a staple workout though, and the one to track improvements.
For 2.4k
8:00, 8:05, 8:10, X:XX
Tuesday Jun 19, 2018 #
Note
(sick)
Monday Jun 18, 2018 #
Cycling (Turbo) 35:04 13.99 km (23.9 kph)
ahr:85 max:119 (sick) shoes: Cervelo P3
easy.
man-fluey.
Sunday Jun 17, 2018 #
Note
One thing really struck true with me and is my basis for training is to train my motivation rather than fitness... or train in whatever way makes you love it the most. I think where I can improve here is in terms of race prep... I should learn to train in such a way that come race day I am excited to anhialate myself.
He also totally rates getting a coach, but admits that will vary person to person.
Very cool podcast pretty much all on mindset esp during the race.
TrailRunning long 1:47:32 20.65 km (5:12 / km) +189m 4:59 / km
ahr:141 max:151 shoes: GT2000 WhiteOrange
Very nice loop, tried to keep HR around 140bpm, which mean really relaxed. podcasts were awesome and really enjoyed this otherwise non-eventful run.
2 paddles to finish at sauce
Saturday Jun 16, 2018 #
Cycling 23:57 7.68 km (19.2 kph) +61m
ahr:119 max:152
Running race (Parkrun) 17:12 [5] 5.03 km (3:25 / km) +15m 3:22 / km
ahr:171 max:183 shoes: Adidas Adios Boost
Still a really good baseline given i'm about to start back into some speed work so 17 is just around the corner
Cycling 18:26 5.65 km (18.4 kph) +73m
ahr:133 max:153
Friday Jun 15, 2018 #
Running 35:40 [2] 6.39 km (5:35 / km) +56m 5:21 / km
shoes: GT2000 WhiteOrange
SoU - Intervals like a pro. Notes
4x8mins, consistent and compare over 4 weeks. Rest period doesn't seem too important but 2mins irrespective of length seems ideal to complete the workout
eccentric training and strength VERY important for ultras
long run without breakfast may help train on fat utilisation
the big difference between top athletes and us is they have "remarkable intensity discipline". low intensity should be low, hard should be hard
Cycling 25:20 [3] 8.13 km (19.3 kph) +41m
Thursday Jun 14, 2018 #
Cycling 23:38 [3] 7.97 km (20.2 kph) +65m
Running 1:00:00 [3] 13.23 km (4:32 / km) +398m 3:57 / km
shoes: NB Vazee v4 Blue
podcast SOU on protein absorbtion. Main learnings were slow-release protein before bed, 25g protein each meal, carbohydrate post-exercise is for glycogen adaptation, 3hr+ training runs can benefit from some protein during the run.
Cool analogy around 2% of muscle is turned over every day, meaning in 50 days your entire muscular system is new, created from the amino acids you consume through the day.
Strength & Conditioning 15:00 [3]
Wednesday Jun 13, 2018 #
Running 44:42 [3] 7.49 km (5:58 / km) +84m 5:39 / km
shoes: Hoka Claytons
some really good stuff, and appeals to my geekiness.
Notes
- Training in the middle (between easy and tempo) seems to train the body to cope with running inefficiently. I should be training 80% easy (140bpm, conversational) but with good form, and 20% hard (170bpm) for neuromuscular and efficiency, rather than spending heaps of time in between
- Recommends 5-10 min intervals rather than the shorter ones i've been doing.
- fasted workouts seem to be effective for fat utilisation only when you deplete muscle glycogen beforehand
Running hills 48:59 [4] 8.06 km (6:05 / km) +372m 4:56 / km
shoes: GT2000 WhiteOrange
Tuesday Jun 12, 2018 #
Cycling 23:48 [3] 8.23 km (20.7 kph) +58m
Cycling 24:00 [3] 7.84 km (19.6 kph) +64m
Monday Jun 11, 2018 #
Running 9:57 [3] 1.83 km (5:26 / km) +6m 5:20 / km
shoes: Inov8 RaceUltra
TrailRunning long 5:31:27 [3] 42.55 km (7:47 / km) +1132m 6:53 / km
shoes: Inov8 RaceUltra
The first 15k were definately a highlight, coasteering and bushbashing through really fun terrain and beautiful bush. Not many people get to experience that.
Will need to try hard to keep up this level of silly after Andy's gone... need to make sure my risk aversion doesn't dilute that waters.
Legs struggled from about 25k on the verge of cramp, so obvs haven't fully recovered from UTA, but also suggests it's the hard walking stuff that really fatigues them in that way.
Sunday Jun 10, 2018 #
Cycling hills 1:25:29 [3] 37.64 km (26.4 kph) +417m
shoes: Cannondale S6 Black
Running 14:17 [3] 2.97 km (4:48 / km) +33m 4:33 / km
Friday Jun 8, 2018 #
Note
He might just be talking to me directly. I recall last year when Ondrej and I were making big gains in the 2nd half of the year, the learning was 3 hard sessions a week, and the rest easyeasyeasy.
might have to bring that back when my body feels recovered.
https://www.strava.com/athletes/7122315/posts/2231...
Cycling 52:20 [3] 18.11 km (20.8 kph) +116m
shoes: Specialized TriCross
Cycling 26:19 [3] 7.71 km (17.6 kph) +70m
Thursday Jun 7, 2018 #
Running 31:21 [3] 6.21 km (5:03 / km) +78m 4:45 / km
shoes: GT2000 WhiteOrange
Noticing that i've gained calf strength by lost calf flexibility, which is affecting my flat running. need to work on it, especially if i want to work on this visualisation of "leaning forward from the ankles"
Cycling 57:43 [3] 21.89 km (22.8 kph) +131m
shoes: Specialized TriCross
Tuesday Jun 5, 2018 #
Note
1. eating only carbs in long races. i've moved away from solid foods in the last couple of years and into doing more tailwind/gels. I should be getting some protein in for >3hr stints.
2. eating too much in the lead up. I've been carbloading and drinking more up til 1.5 days before the race, which might be shocking my sodium and fluid systems.
3. not refueling carbs directly after sessions. I tend to concentrate on protein, which might be slowing down my glycogen store growth
4. too much simple sugars and fats in the leadup to races. I definately could eat cleaner the last 3-4 days before a race.
Cycling 28:53 [3] 10.22 km (21.2 kph) +128m
Sunday Jun 3, 2018 #
Running 11:15 1.92 km (5:52 / km) +9m 5:44 / km
ahr:160 max:224
Running 6:59 1.27 km (5:29 / km) +31m 4:53 / km
ahr:140 max:148
TrailRunning race 1:15:24 16.06 km (4:42 / km) +388m 4:11 / km
ahr:174 max:184 shoes: Inov8 Roclites
Decided going in to this that i was going to go very hard at the start, for a change, and experience running at the front... I didn't expect it would be great strategy in terms of results, but wanted to do it anyway.
Well the start was FAST. 3:30s, then everyone absolutely smashing the first singletrack. I got held up by a road runner and lost Glenn's wheel and sight of the leaders, but was already burning way too many candles, so wasn't too upsetting.
At about 5km, i was completely dusted, and again (ashamedly) considered pulling out. Looking back, i actually hit my max HR, which i haven't reliably hit in around 3 years! Hit it again several times through the race. crazy.
Dropped down 2-3 gears and kept plugging away... but the HR and effort level never really recovered, and felt sluggish all the way to the finish.
Got overtaken by 3 people in the last 500metres despite feeling like i was crushing it there.
Time was 75:24 i think, which actually isn't too bad... close to Mounty's winning time last year, but a long way off the lead this year with some really strong runners, and some cracking results from Glenn, Alistair, Ewan and James.
Fun race, purely because of the mix of runners, and the mix of technical and non-technical, and the distance. quite unique.
Scalped Marc Person tho. Nice.
Was pretty wrecked at the finish
Running 19:52 [3] 3.08 km (6:27 / km) +45m 6:01 / km
shoes: Inov8 Roclites
Friday Jun 1, 2018 #
Cycling 31:52 [3] 10.37 km (19.5 kph) +123m
Cycling 27:06 [3] 7.88 km (17.4 kph) +44m