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Training Log Archive: bartholemeu

In the 30 days ending Nov 30, 2020:

activity # timemileskm+mload
  Cycling8 11:19:16 147.6(13.0/h) 237.54(21.0/h) 139697.4
  Running16 10:15:13 57.15(10:46) 91.97(6:41) 340173.7
  Walking1 1:14:12 2.39(31:03) 3.85(19:18) 436.8
  Orienteering1 48:28 6.26(7:44) 10.08(4:49) 7831.6
  Swimming1 7:25 0.08(1:33:15) 0.13(57:57)2.2
  Total26 23:44:34 213.48(6:40) 343.56(4:09) 1858311.9
  [1-5]26 21:42:21

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Monday Nov 30, 2020 #

8 AM

Running 34:51 intensity: (21:38 @0) + (6:06 @1) + (7:02 @2) + (5 @3) 1.96 km (17:45 / km) +20m 16:54 / km
ahr:109 max:144

Sunday Nov 29, 2020 #

8 AM

Swimming 7:25 [3] 0.13 km (57:57 / km)

Saturday Nov 28, 2020 #

7 AM

Cycling 1:11:09 intensity: (4:52 @0) + (55:55 @1) + (8:29 @2) + (1:53 @3) 23.04 km (19.4 kph) +74m
ahr:117 max:152

Thursday Nov 26, 2020 #

5 PM

Running 29:59 intensity: (31 @1) + (9:22 @2) + (18:19 @3) + (1:47 @4) 5.23 km (5:44 / km) +22m 5:37 / km
ahr:146 max:162

saw physio yesterday arvo. he suspects back issue is not anything serious (disks etc) and thinks its lack of core strength means my lower back curves more than it should and the vertebrae tap on one joint. exacerbated by some stiff vertebra further up (from volleyball days). Need to pick up the core exercises, as well as isolated mobility on each joint.
posture is tricky because i tend to slouch with my upper back and arch with my lower
Tried this run tucking my ass under a bit, which feels quite different.

Wednesday Nov 25, 2020 #

Event: Sydney Summer Series #8 Waverton
 

Note
(injured)

lower back. feels like vertebrae

Tuesday Nov 24, 2020 #

12 PM

Running (pram) 13:24 intensity: (1:34 @0) + (4:39 @1) + (4:52 @2) + (2:19 @3) 1.32 km (10:07 / km)
ahr:126 max:156

struggling with a back issue. seeing physio wed

Sunday Nov 22, 2020 #

4 PM

Cycling 9:42 intensity: (6 @0) + (2:12 @1) + (4:59 @2) + (2:25 @3) 4.15 km (25.7 kph) +31m
ahr:135 max:147

Cycling 14:07 intensity: (3:02 @1) + (3:44 @2) + (7:21 @3) 4.26 km (18.1 kph) +33m
ahr:140 max:155

Orienteering 48:28 intensity: (19 @1) + (9 @2) + (2:50 @3) + (34:48 @4) + (10:22 @5) 10.08 km (4:49 / km) +78m 4:38 / km
ahr:166 max:173 shoes: Boston Adidas boost

SSS earlwood.
tried without pre-planning, which i think cost me some very minor route choices early, and a bit of a difference in the full loop (winner did 9.5k and less vert).
Main issues were legs and gut (was not feeling well before starting), and i made 2 mistakes
1. ran off the map. roundabout had 5 exits, the 5th was just visible on the map, but cutoff by the legend
2. 50/50 routechoice down a laneway that had a uncrossable fence at the end. I think its mapped right, but very unclear because the map was scaled from 1:75 -> 1:90. Many others made the same mistake, some climbing the fence at the end, some injuring themselves on it.

Late and uncleared.

Saturday Nov 21, 2020 #

7 AM

Cycling 2:39:18 intensity: (13:24 @0) + (2:11:09 @1) + (10:12 @2) + (1:39 @3) + (2:54 @4) 66.25 km (25.0 kph) +417m
ahr:116 max:169 shoes: Cannondale S6 Black

wilbo. bikepaths the whole way. like this route, but will go shoulder on old windsor road next time.

Had intended on riding cx there, but noticed that the front rim is worn completely through... can literally see the nipples through the crack in the brake-track. Scary

Thursday Nov 19, 2020 #

8 AM

Running 1:08:12 intensity: (1:51 @0) + (10:21 @1) + (17:31 @2) + (34:24 @3) + (4:05 @4) 11.3 km (6:02 / km) +68m 5:52 / km
ahr:141 max:167

Dropping oscar at daycare in the pram then running on to work.
He's getting heavy, so this is getting hard...
5 PM

Running 1:08:22 intensity: (7:34 @1) + (18:33 @2) + (34:30 @3) + (7:45 @4) 10.39 km (6:35 / km) +57m 6:24 / km
ahr:144 max:169

run back to daycare and pram home. proper stuffed.

Wednesday Nov 18, 2020 #

7 AM

Cycling 1:16:57 intensity: (11:28 @0) + (44:51 @1) + (15:00 @2) + (5:14 @3) + (24 @4) 33.18 km (25.9 kph) +80m
ahr:118 max:161 shoes: Cannondale S6 Black

morning sanity. sanssouci and back
4 PM

Running 52:48 intensity: (12 @0) + (1:54 @1) + (4:08 @2) + (21:45 @3) + (17:10 @4) + (7:39 @5) 9.15 km (5:46 / km) +19m 5:43 / km
ahr:157 max:191

work call riverside trail

Tuesday Nov 17, 2020 #

8 AM

Walking 1:14:12 intensity: (16:02 @0) + (49:13 @1) + (7:42 @2) + (1:15 @3) 3.85 km (19:18 / km) +43m 18:17 / km
ahr:111 max:150

carrier hike

Sunday Nov 15, 2020 #

8 AM

Cycling (cx) 1:16:03 intensity: (18:22 @0) + (55:12 @1) + (1:55 @2) + (34 @3) 17.5 km (13.8 kph) +75m
ahr:108 max:148

10 AM

Running 7:03 intensity: (11 @1) + (5:35 @2) + (1:17 @3) 1.0 km (7:04 / km)
ahr:138 max:148

1 PM

Running 11:07 intensity: (16 @1) + (33 @2) + (10:18 @3) 1.9 km (5:51 / km)
ahr:147 max:157

Saturday Nov 14, 2020 #

7 AM

Running 19:19 intensity: (2:47 @0) + (4:42 @1) + (11:03 @2) + (47 @3) 2.75 km (7:02 / km) +17m 6:49 / km
ahr:126 max:153

9 AM

Running 43:27 intensity: (14:21 @1) + (13:44 @2) + (15:22 @3) 4.69 km (9:16 / km) +24m 9:02 / km
ahr:131 max:157

12 PM

Running 32:15 intensity: (9 @0) + (10:52 @1) + (4:38 @2) + (14:40 @3) + (1:56 @4) 3.6 km (8:57 / km) +27m 8:38 / km
ahr:138 max:162

Wednesday Nov 11, 2020 #

Event: Sydney Summer Series #6 Forestville
 

Tuesday Nov 10, 2020 #

1 PM

Running 25:39 intensity: (14:13 @0) + (7:16 @1) + (4:09 @2) + (1 @3) 1.91 km (13:27 / km) +1m 13:24 / km
ahr:109 max:141

Barefoot.
ill, but needed to go to the shop.
Covid negative. .

Saturday Nov 7, 2020 #

3 PM

Cycling (cx) 1:44:34 intensity: (11:51 @0) + (1:18:19 @1) + (10:43 @2) + (3:41 @3) 29.0 km (16.6 kph) +69m
ahr:116 max:157

suburban dirt route. been a while
Found some little side-tracks worth taking.
Also spent some time doing reps on some obstacle to try and improve my handling (over small logs, curbs, short sketchy hills, dismount/remounts). Resulted in a few little falls, but good to do.

Thursday Nov 5, 2020 #

8 AM

Running 32:05 intensity: (4 @1) + (1:13 @2) + (26:31 @3) + (4:17 @4) 4.79 km (6:42 / km) +21m 6:33 / km
ahr:151 max:167

5 PM

Running intervals 30:32 intensity: (3:31 @1) + (6:39 @2) + (17:08 @3) + (3:14 @4) 6.0 km (5:05 / km) +23m 5:00 / km
ahr:145 max:168

segment intervals. Think these are getting a bit quicker, some closer to 3:15, later closer to 3:30-40

Wednesday Nov 4, 2020 #

7 AM

Cycling 2:16:32 intensity: (33 @0) + (34:08 @1) + (31:43 @2) + (50:40 @3) + (19:09 @4) + (19 @5) 48.77 km (21.4 kph) +554m
ahr:141 max:170 shoes: Cannondale S6 Black

office day! so cycled there (via maroubra and south head :) cracking morning.
7 PM

Cycling 30:54 intensity: (3:04 @0) + (20:49 @1) + (5:02 @2) + (1:38 @3) + (18 @4) + (3 @5) 11.39 km (22.1 kph) +63m
ahr:119 max:173 shoes: Cannondale S6 Black

commute. almost dark. long day

Tuesday Nov 3, 2020 #

10 AM

Running (Pram) 30:51 intensity: (10:00 @1) + (15:04 @2) + (5:39 @3) + (8 @4) 4.64 km (6:39 / km) +30m 6:27 / km
ahr:119 max:160

shops etc for naps

Monday Nov 2, 2020 #

8 AM

Running (Pram) 1:55:19 intensity: (7 @0) + (1:44 @1) + (8:11 @2) + (1:02:44 @3) + (36:31 @4) + (6:02 @5) 21.34 km (5:24 / km) +12m 5:23 / km
ahr:155 max:185

pram half mara.
Had decided to go longish (15k or so) but was getting close to 18 so figured i'd pop it up to 21 (after ordering a brekkie roll 15 mins before the end). took it a lot easier than last time.
Had a brief rain shower which was unforecast... not great to do with a pram and no cover.
may was okish until the last 20mins or so where she got hungry but still lots of stopping to check etc.

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