Training Log Archive: bartholemeuIn the 31 days ending May 31, 2014:
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Friday May 30, 2014 #
Cycling (Commute) 15:00 [1] 5.0 km (20.0 kph)
shoes: Specialized TriCross
Cycling tempo (Spinning) 50:07
ahr:140 max:173 shoes: Willier Izoard
10min warmup
30min TT (measure last 20mins)
10min cooldown.
Think it was pretty close to max effort. result LTHR 161bpm, similar to my running LTHR.
Probably will try to do it again in a week and try and maintain 165 for a better result.
Thursday May 29, 2014 #
Cycling (commute) 15:00 [1] 4.0 km (16.0 kph)
shoes: Specialized TriCross
Wednesday May 28, 2014 #
Cycling (Spinning) 40:48
ahr:120 max:138 shoes: Willier Izoard
just easy spinning at high cadence for recovery
Tuesday May 27, 2014 #
Note
Still not really enjoying food, my stomach must be recovering from cramming it in all day. Just need to make sure i'm getting vitamins, iron, and protein.
Monday May 26, 2014 #
Cycling (Spinning) 20:00 [1]
shoes: Willier Izoard
Sunday May 25, 2014 #
Swimming 30:00 [0]
Saturday May 24, 2014 #
TrailRunning race (London2Brighton Ultra) 13:42:35 102.11 km (8:03 / km) +1357m 7:33 / km
ahr:138 max:164 shoes: Salomon SpeedCross
Well that was tough.
Got through the first 50km quite easily, chatting with other runners, eating well etc. ran out of water with 6km to go to the 56km reststop which made it a bit difficult, but got there. Stopped and had a proper meal, changed socks etc feeling a bit exhausted but ready. The halfway point had pretty shitty vego options including a vege curry which was only partially cooked and stupidly spicy, which upset my stomach a bit. Race time was stopped at this point, but i only found out about that after the finish, so didn't stop too long.
Starting out again at 56km I knew it was going to be tough as I noticed straight away I was limping when I walked (left quad/itb). Managed to get running again and it was a little better as I got going, but definately slower and more laboured.
Was raining most of the day including a thunderstorm, and was very muddy underfoot (ankle deep and unavoidable at times) which made for slow going on the flats, but I had done a few mud runs and had cross shoes on, so actually handled it better than most other runners. My leg strength wasn't quite there though, and wasn't wearing road shoes, so lost a lot of time on the flats, especially road surfaces.
By the last 30km I was struggling to run a full km at a time between walkbreaks, and really seemed like each km marker was taking half an hour or so.
After the finish I took off my shoes to discover I had forgotten to put the insoles back in the shoes before starting the race, so had run the whole way on the bare sole! Might explain how hard road surfaces had felt the whole way.
Was pretty wrecked at the finish, and unfortunately Anne was running late (surprise surprise) so kindof hung around until she got there. Was able to limp down to the massage tent and get my feet attended to.
Managing to walk quite normally (but slowly) the next day after a great sports massage in Brighton. Mainly itb both sides, and sore feet (mostly muscles, not blisters) from probably the wrong shoe choice.
Hasn't kicked in at all that I've done it. Will prob kick in over the next week. Right now just happy to be home and recovering.
I'm fairly happy with it all, but not completely satisfied with the overall time. In hindsight, I feel like i should have been able to do it in under 12 hours with better shoe choice, and better strength prep.
Key learnings for next time
- More leg strength needed. conditioning excercises, and add in squats and lunges
- Most people were taking more regular walks and running faster. probably a good strategy as it would have given me more of a chance to stretch out a bit more
- I think i do better with a shorter taper, especially given that my recovery is very good at the moment
- Could have packed a lot less and taken bottles instead of camelbak. The camelbak is hard to know how much is left and heavy when full.
- Caffiene gels. amazing.
Friday May 23, 2014 #
Note
(rest day)
Hip and muscles are all feeling quite good. Calves and hamstrings have a bit of ache which is normal for me in taper.
Adequately carbo loading, which is awesome, and hydrating well.
Will just run relaxed and enjoy it, will have my garmin in my bag so i won't be watching the distance/speed/heartrate at all. I plan on keeping a respectable pace without stressing about it.
Weather might be a problem. expecting heavy rain all day, so blisters/morale/mud etc will all be more difficult to manage.
Thursday May 22, 2014 #
Running warm up/down 10:00 [2] 2.0 km (5:00 / km) +5m 4:56 / km
shoes: New Balance Minimus
Strength & Conditioning (Stretching) 30:00 [0]
shoes: New Balance Minimus
Hip definately feels a lot better from hamstring and hipflexor stretching
Wednesday May 21, 2014 #
Running 50:05 [3] 10.71 km (4:40 / km) +41m 4:35 / km
shoes: Gt2000 Black
10k relaxed shadwell basin.
Just to get blood flowing through legs and check on the hip.
Its still troubling me if i'm honest. Its not crazy painful, but its uncomfortable. A little concerned about whether it will make it through 100k.
Monday May 19, 2014 #
Note
Feeling very heavy in the legs, and jittery confidence/second guessing myself. Both of which i know from experience are part of the taper.
Also struggling a bit still with some sharp hip pain. I'm convinced its a bit of inflamation from using a marathon stick, which is then causing the muscle/tendon to click over my hipbone. I've been voltarening it and feel as long as i can keep the inflamation down, and have another quiet week, it should be fine for saturday.
plan on a 5km jog tomorrow with some strides, 8km on Thursday, restdays wednesday, friday.
Simply cannot wait
Running 49:36 [3] 10.06 km (4:56 / km) +47m 4:49 / km
shoes: Gt2000 Black
Cycling (Spinning) 10:00 [2]
shoes: Willier Izoard
Sunday May 18, 2014 #
Walking 7:40:02 [0] 21.51 km (21:23 / km) +174m 20:33 / km
shoes: Nike Structure 16
Saturday May 17, 2014 #
Running 44:40 [3] 9.04 km (4:56 / km) +14m 4:54 / km
shoes: Gt2000 Black
Running 54:23 10.24 km (5:19 / km) +7m 5:18 / km
ahr:146 max:158 shoes: Gt2000 Black
Friday May 16, 2014 #
Running 20:31 [3] 3.81 km (5:23 / km) +15m 5:17 / km
shoes: Gt2000 Black
Wednesday May 14, 2014 #
Note
(rest day)
Tuesday May 13, 2014 #
Running 17:29 [4] 4.01 km (4:22 / km) +7m 4:20 / km
shoes: GT2000 Orange
Cycling (Turbo) 40:45
ahr:136 max:152 shoes: Willier Izoard
Sunday May 11, 2014 #
TrailRunning 2:07:10 15.73 km (8:05 / km) +638m 6:43 / km
ahr:132 max:167 shoes: Salomon SpeedCross
Saturday May 10, 2014 #
Cycling 32:54 14.27 km (26.0 kph) +7m
ahr:147 max:242 shoes: Specialized TriCross
Running 32:54 5.68 km (5:48 / km) +62m 5:30 / km
ahr:126 max:139 shoes: Gt2000 Black
Swimming 30:00 [4] 1.5 km (20:00 / km)
15laps fs
Swimming 20:00 [1] 0.4 km (50:00 / km)
Friday May 9, 2014 #
Note
Plan on running a couple of easy 15k-20k runs this weekend, then 1 hard run through the week (probable some hill reps or tempo). will keep on the bike a bit and in the pool as much as possible.
and EAT!
Running long 1:48:23 22.13 km (4:54 / km) +44m 4:51 / km
ahr:144 max:170 shoes: Gt2000 Black
Basically just tried to stay around 140-145bpm, and ended up going a pretty good pace. Body feels good, a bit tight in the glutes, but otherwise ready for a solid 2week taper
Cycling (Turbo) 30:02
ahr:135 max:152 shoes: Willier Izoard
Thursday May 8, 2014 #
Cycling (Turbo) 49:14
ahr:144 max:168 shoes: Willier Izoard
Great tracks
Wednesday May 7, 2014 #
Running 35:04 [3] 6.86 km (5:07 / km) +35m 4:59 / km
shoes: GT2000 Orange
Urgh... struggling
Tuesday May 6, 2014 #
Running 8:26 [4] 1.8 km (4:41 / km) +3m 4:39 / km
shoes: GT2000 Orange
Swimming 30:00 [3] 1.35 km (22:13 / km)
felt good, technique improving. plenty of fitness.
Running 10:45 [3] 2.18 km (4:56 / km) +25m 4:40 / km
shoes: GT2000 Orange
Running long 1:20:33 [3] 16.12 km (5:00 / km) +65m 4:54 / km
shoes: GT2000 Orange
Orienteering race 58:25 [4] 11.08 km (5:16 / km) +2m 5:16 / km
shoes: GT2000 Orange
Generally pretty clean run (except for a mishap at the start) just didn't have the pace to compete, which i knew would be the case. Will start trying to be competitive after the ultra.
Sunday May 4, 2014 #
TrailRunning (UltraStyle) 3:03:49 17.4 km (10:34 / km) +423m 9:25 / km
ahr:109 max:152 shoes: Gt2000 Black
Very slow tourist run with Anne through Parque Du Monsanto
Saturday May 3, 2014 #
Running 1:23:19 [2] 9.92 km (8:24 / km) +14m 8:21 / km
shoes: Gt2000 Black
Slow tourist running with Anne to Belem for Portuguese tarts
Friday May 2, 2014 #
Running warm up/down 5:00 [4] 1.0 km (5:00 / km)
shoes: GT2000 Orange
Running tempo 22:00 [4] 5.0 km (4:24 / km)
shoes: GT2000 Orange
Running warm up/down 5:00 [4] 1.0 km (5:00 / km)
shoes: GT2000 Orange
Thursday May 1, 2014 #
Running 55:03 [3] 10.41 km (5:17 / km) +53m 5:09 / km
shoes: GT2000 Orange
achilles feeling very good today. think swim and cycle yesterday may have stretched out / reset the ankle joint a bit.
Could still feel that it was there when running, but no pain.