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Training Log Archive: bartholemeu

In the 30 days ending Apr 30, 2020:

activity # timemileskm+mload
  Cycling20 23:31:48 347.49(14.8/h) 559.24(23.8/h) 5616228.4
  Running14 7:51:48 40.15(11:45) 64.61(7:18) 473119.7
  TrailRunning1 1:00:55 6.18(9:51) 9.95(6:07) 9218.9
  Strength & Conditioning 3 53:0110.5
  Total36 33:17:32 393.83 633.8 6180377.4
  [1-5]36 30:34:28

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Thursday Apr 30, 2020 #

9 AM

Running intervals 12:11 intensity: (18 @1) + (4 @2) + (31 @3) + (2:37 @4) + (8:41 @5) 3.01 km (4:03 / km)
ahr:169 max:176 shoes: NB Vazee v4 Blue

Decided at the last minute to try a 5k tt. speed is obviously nowhere even close to where i thought it was yet. Managed 3k at 4min k before stopping... possibly could have pushed through but was pretty done and mentally pretty shattered by just how far away i was.
I guess was just a big difference between where i thought i was and reality.

gut pretty distressed at the end with some abdominal cramps. could also put some blame on doing calf raises just before deciding to do this, some intervals tuesday and a ride yesterday... still...

Running warm up/down 10:27 intensity: (14 @0) + (2:12 @1) + (7:23 @2) + (38 @3) 1.78 km (5:52 / km)
ahr:131 max:145

10 AM

Running warm up/down 3:37 intensity: (1:19 @1) + (1:52 @2) + (26 @3) 0.4 km (9:07 / km) +19m 7:23 / km
ahr:133 max:150

Running intervals 8:09 intensity: (8 @2) + (46 @3) + (1:42 @4) + (5:33 @5) 2.0 km (4:05 / km)
ahr:170 max:178 shoes: NB Vazee v4 Blue

last 2k of tt after a rest.

Wednesday Apr 29, 2020 #

7 AM

Cycling 2:02:42 intensity: (10:54 @0) + (1:05:52 @1) + (26:08 @2) + (19:04 @3) + (44 @4) 48.26 km (23.6 kph) +435m
ahr:122 max:164 shoes: Cannondale S6 Black

exploring in the morning. down towards ramsgate then across to oatley park. Really nice loop in oatley park... bush and no cars.
Lots of people walking though and a little dangerous to go too fast.

Don't really feel like i got what i wanted out of this ride, but can't put my finger on why... maybe because it never got remote at all, mostly residential

Tuesday Apr 28, 2020 #

9 AM

TrailRunning intervals 1:00:55 intensity: (5:46 @1) + (12:00 @2) + (33:15 @3) + (9:54 @4) 9.95 km (6:07 / km) +92m 5:51 / km
ahr:147 max:169 shoes: Inov8 RaceUltra 2018

yay trail intervals.
3x1km segments. didn't take any... was slowed down a little by the number of ppl on the tracks (even with stopping couldn't keep 1.5m) Pretty spent at the end of each interval, and fatigued for the rest of the afternoon.

Sunday Apr 26, 2020 #

7 AM

Cycling 1:23:57 intensity: (13:04 @0) + (1:03:33 @1) + (6:59 @2) + (21 @3) 30.87 km (22.1 kph) +278m
ahr:114 max:146

didn't have as much time this morning and wanted to take it easier so took the opportunity to checkout how the m5 cyclepath is developing after riding a bit of it once in 2017. It's still very much under construction, with lots of single lane blind corners around construction sites.
Is pretty slow going, but found a pretty cool little gravel loop around a mound sorta thing near the creek, which might be fun to try and blat.
Maybe some possibilities for rides out there, but probably would need to be on the cx bike, and probably not fun enough to warrant that...

Saturday Apr 25, 2020 #

6 AM

Cycling long 2:47:37 intensity: (56:54 @0) + (1:47:23 @1) + (2:55 @2) + (25 @3) 78.34 km (28.0 kph) +654m
ahr:103 max:146

Increased km but also significantly increased intensity... tried to ride with intent the whole ride. Legs almost numb by the end

Friday Apr 24, 2020 #

2 PM

Strength & Conditioning 18:01 intensity: (18:00 @0) + (1 @3)
ahr:67 max:92

Thursday Apr 23, 2020 #

2 PM

Cycling (turbo) 10:52 [3] 6.25 km (34.5 kph)

easy zwift

Running 28:39 intensity: (4:08 @0) + (7:55 @1) + (12:25 @2) + (4:11 @3) 3.26 km (8:47 / km) +11m 8:39 / km
ahr:126 max:154

pramnap and grocery shopping

Wednesday Apr 22, 2020 #

7 AM

Cycling 2:23:53 intensity: (6:44 @0) + (58:21 @1) + (15:03 @2) + (27:53 @3) + (30:37 @4) + (5:15 @5) 63.21 km (26.4 kph) +135m
ahr:136 max:185 shoes: Cannondale S6 Black

long down to kurnell and back. worked east to kurnell but slower than 2015 on aerobars... hard to judge fitness because wind out there is always a big factor.
11 AM

Cycling 41:23 intensity: (36:45 @1) + (2:59 @2) + (1:39 @3) 11.91 km (17.3 kph) +77m
ahr:97 max:156

echo

Tuesday Apr 21, 2020 #

1 PM

Running 34:41 intensity: (1:35 @0) + (10:22 @1) + (12:17 @2) + (8:59 @3) + (1:28 @4) 4.89 km (7:05 / km) +46m 6:46 / km
ahr:133 max:165

pramnap
2 PM

Cycling (turbo) 30:08 [3] 11.13 km (22.2 kph) +119m

Monday Apr 20, 2020 #

1 PM

Cycling 30:12 intensity: (36 @0) + (25:23 @1) + (3:17 @2) + (34 @3) + (22 @4) 12.41 km (24.7 kph) +74m
ahr:119 max:165 shoes: Cannondale S6 Black

quick cooks river with new look pedals

Sunday Apr 19, 2020 #

7 AM

Cycling 2:11:11 intensity: (3:38 @0) + (1:14:16 @1) + (32:48 @2) + (17:25 @3) + (3:04 @4) 52.13 km (23.8 kph) +527m
ahr:127 max:165 shoes: Cannondale S6 Black

morning ride to bonnet bay. beautiful down there!
1 PM

Running 22:25 intensity: (11 @0) + (5:46 @1) + (13:18 @2) + (2:12 @3) + (58 @4) 2.85 km (7:52 / km) +19m 7:37 / km
ahr:134 max:164

pramnap

Thursday Apr 16, 2020 #

1 PM

Cycling (turbo) 24:24 intensity: (19:30 @1) + (4:12 @2) + (42 @3) 8.27 km (20.3 kph) +144m
ahr:118 max:146

Wednesday Apr 15, 2020 #

1 PM

Running 48:14 intensity: (6:25 @1) + (8:34 @2) + (30:01 @3) + (3:14 @4) 6.65 km (7:15 / km) +69m 6:54 / km
ahr:144 max:166

pramrun with oscar

Tuesday Apr 14, 2020 #

11 AM

Cycling 49:21 [3] 18.38 km (22.3 kph) +239m

home office turbo

Monday Apr 13, 2020 #

6 AM

Cycling long 3:39:01 intensity: (1:34 @0) + (2:09:11 @1) + (1:04:50 @2) + (21:58 @3) + (1:23 @4) + (5 @5) 82.9 km (22.7 kph) +1134m
ahr:127 max:171 shoes: Cannondale S6 Black

RNP while the roads were closed for long weekend.
As soon as i heard roads were closed i thought it would be great to go down and make the most of it since it was open to 'local cyclists and runners'
Was tossing up whether its was appropriate, and ended up deciding that it was definately better than riding or running on a bikepath which was covered with people.
Should actually do this more... get up super early and get out for a longer one.
2 PM

Running 24:44 intensity: (5 @0) + (12:45 @1) + (7:57 @2) + (3:57 @3) 3.06 km (8:05 / km) +17m 7:52 / km
ahr:129 max:153

Pramrun to get oscar to nap

Sunday Apr 12, 2020 #

1 PM

Running 39:07 intensity: (1:18 @0) + (19:34 @1) + (14:52 @2) + (3:23 @3) 5.47 km (7:09 / km) +56m 6:48 / km
ahr:127 max:152

pramrun to get oscar to nap

Saturday Apr 11, 2020 #

8 AM

Cycling hills 59:49 intensity: (6:40 @0) + (41:04 @1) + (11:13 @2) + (52 @3) 24.6 km (24.7 kph) +343m
ahr:117 max:151 shoes: Cannondale S6 Black

Earlwood hill loop
2 PM

Running 34:38 intensity: (4:47 @1) + (8:56 @2) + (20:54 @3) + (1 @4) 4.43 km (7:49 / km) +17m 7:41 / km
ahr:142 max:158

Pram running to get oscar to nap

Friday Apr 10, 2020 #

2 PM

Running 31:23 intensity: (3:41 @1) + (3:53 @2) + (17:36 @3) + (5:18 @4) + (55 @5) 4.11 km (7:38 / km) +48m 7:13 / km
ahr:148 max:174

Pram running to get oscar to nap

Thursday Apr 9, 2020 #

9 AM

Cycling 1:00:28 intensity: (10:58 @0) + (22:14 @1) + (12:11 @2) + (14:20 @3) + (45 @4) 22.36 km (22.2 kph) +373m
ahr:124 max:162

Wednesday Apr 8, 2020 #

12 PM

Cycling (Turbo) 30:03 intensity: (9:45 @0) + (6:32 @1) + (6:38 @2) + (5:37 @3) + (1:31 @4) 12.76 km (25.5 kph) +131m
ahr:117 max:163 shoes: Specialized TriCross

Home office humming along :)

Tuesday Apr 7, 2020 #

10 AM

Cycling (turbo) 47:26 intensity: (4:54 @0) + (22:59 @1) + (15:07 @2) + (3:56 @3) + (29 @4) + (1 @5) 18.54 km (23.5 kph) +240m
ahr:125 max:170 shoes: Specialized TriCross

turbo on home office. including 1 teleconf

Running hills 53:43 intensity: (15 @0) + (7:50 @1) + (21:17 @2) + (21:55 @3) + (2:26 @4) 6.53 km (8:13 / km) +133m 7:28 / km
ahr:140 max:167 shoes: NB Vazee v4 Blue

local hills with oscar in the pram. short and steep... one was dangerous to WALK down with the pram

Monday Apr 6, 2020 #

1 PM

Running 51:28 intensity: (14 @0) + (10:14 @1) + (23:21 @2) + (16:57 @3) + (42 @4) 6.82 km (7:33 / km) +19m 7:26 / km
ahr:138 max:161

barefoot pram with oscar. a little less offroad than usual.

feet feeling pretty sore after this one... maybe because it was dry and a little hotter so a bit burnt... and because harder ground offroad meant a few more sharp things.
5 PM

Running 7:01 intensity: (1:08 @1) + (4:03 @2) + (1:50 @3) 1.29 km (5:26 / km) +3m 5:22 / km
ahr:136 max:148 shoes: NB Vazee v4 Blue

race down the street to collect a keyboard from council cleanup i saw on earlier run. got it home and it works!

Sunday Apr 5, 2020 #

7 AM

Cycling hills 59:17 intensity: (8:31 @0) + (46:11 @1) + (4:26 @2) + (9 @3) 24.43 km (24.7 kph) +354m
ahr:113 max:144 shoes: Cannondale S6 Black

on the road bike!
a little sharp hills loop i found that the vanilla cycles shop sets up a ride on.
really cool loop and pretty quiet.
the hills aren't really my cup of tea... very short, very sharp... sprinters hills... glands/ears/throat didn't feel great during
12 PM

Cycling (turbo) 20:36 [3] 9.44 km (27.5 kph) +89m
shoes: Specialized TriCross

again with oscar.
setup a youtube of a montage of superhero theme songs and he lasted the whole 20 mins amazing

Saturday Apr 4, 2020 #

Strength & Conditioning 20:00 [3]

Armsx3
Biceps rows dips push-ups pull ups incline and decline push-ups flys
12 PM

Cycling (turbo) 36:43 [3] 7.88 km (12.9 kph) +64m
shoes: Specialized TriCross

turbo with oscar on the training wheels beside me
every 5 mins i had to stop and change my zwift avatar's jersey colour by request

Thursday Apr 2, 2020 #

1 PM

Running 1:01:21 intensity: (15 @0) + (10:15 @1) + (15:23 @2) + (29:49 @3) + (5:39 @4) 8.06 km (7:37 / km) +18m 7:32 / km
ahr:142 max:167

Barefoot pram. lots of offroad still a little bit muddy
really loving these sessions, so is oscar

Wednesday Apr 1, 2020 #

Strength & Conditioning (legs) 15:00 [3]

3x dumbell circuit. squats, back lunge, deadlift, calf raises, bent calf raises.
back lunges with dumbell was a revelation
12 PM

Cycling (Turbo) 42:45 intensity: (2:37 @0) + (14:12 @1) + (17:16 @2) + (8:39 @3) + (1 @4) 15.18 km (21.3 kph) +206m
ahr:129 max:158 shoes: Specialized TriCross

another attempt at setting up my laptop to work while on the turbo. A little more comfortable, but not quite there yet.

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