Training Log Archive: bartholemeuIn the 31 days ending Dec 31, 2014:
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Monday Dec 29, 2014 #
Running warm up/down 10:14 1.75 km (5:52 / km) +17m 5:36 / km
ahr:181 max:239 shoes: Gt2000 Black
Orienteering race (Pyrmont urban) 43:04 9.13 km (4:43 / km) +159m 4:20 / km
ahr:173 max:184 shoes: Gt2000 Black
Felt in control for almost the entire race, and felt like i was at a solid pace for most of it as well. i think the main things slowing me down was
- route choice (i think i did almost 200m more than Andy despite not hitting one control). I also misjudged the levels on a couple of controls so climbed more stairs than i needed to
- again it took me a while to get the right level of intensity. The first third of the race i was running around threshold.
-I think i was probably pushing too hard for most of the race (after the first 3rd). My mhr is around 184, and i spend most of the 2nd half dabbling around 180-183
In the end i thought i had collected all controls and finished 2 minutes early, but i had forgotted one (worth 30 points) which i was about 100 metres away from, but had forgotten to tag. Rookie error, i think it only cost me 3 places or so. finished 13th.
Slipped going for the last control and fell on my ass, dropping my map in the harbour. sods law meant that it was the only place with an audience. Kinda hurt my knee a bit, will see how it goes.
Running warm up/down 11:05 1.82 km (6:05 / km) +9m 5:56 / km
ahr:138 max:146 shoes: Gt2000 Black
Sunday Dec 28, 2014 #
Orienteering 1:02:27 5.78 km (10:48 / km) +90m 10:02 / km
ahr:120 max:160 shoes: Gt2000 Black
Was quite difficult as some of the trails had completely grown over, so just had to settle for getting half the controls and heading back.
first time trying with a compass, learnt a couple of things.
- folding the map straight along north helps
- not to take a bearing when there are enough landmarks
Definately need to get some leg cover before oceania
Saturday Dec 27, 2014 #
Cycling (MTB) 1:46:29 34.47 km (19.4 kph) +427m
ahr:130 max:239
Running intervals (Mona) 26:28 6.72 km (3:56 / km) +13m 3:54 / km
ahr:168 max:180 shoes: Gt2000 Black
Had to pause twice, once to vomit, and the second as i thought i was going to again.
very tough going, think i might have to watch my HR next time i try, but the paces seem around about what i should be aiming for.
Running warm up/down 4:59 0.93 km (5:21 / km) +4m 5:14 / km
ahr:134 max:146 shoes: Gt2000 Black
Friday Dec 26, 2014 #
Cycling 1:47:29 43.29 km (24.2 kph) +322m
ahr:146 max:239 shoes: Willier Izoard
easy riding with one effort, and a tempo pull
stinking hot, and a bit trafficky as we didn't get out until the middle of the day.
Running 48:12 [2] 6.97 km (6:55 / km) +23m 6:48 / km
shoes: Gt2000 Black
Quite windy and hot, so not as easy as it could have been.
Wednesday Dec 24, 2014 #
Running intervals 39:35 7.61 km (5:12 / km) +68m 4:59 / km
ahr:149 max:181 shoes: Gt2000 Black
Pretty hungover, and pretty hot, but managed 2 1mile intervals. Not completely happy with it (wanted to do 4, and a little faster) but was feeling very sluggish and hung.
KOM
Monday Dec 22, 2014 #
Running (ToRace) 29:05 5.36 km (5:25 / km) +118m 4:53 / km
ahr:144 max:159 shoes: Gt2000 Black
Orienteering race (Mosman urban score) 44:38 ** 8.64 km (5:10 / km) +251m 4:31 / km
ahr:167 max:178 shoes: Gt2000 Black
Started ok and generally had the right idea, looping southwest and leaving the closest east for if I had time at the end.
Ran right past one 20pointer just didn't see it, and made a bad decision to miss another 20 which was 60m away (I thought id come back that way)
Overall not bad, but could be improved by committing to getting every control (lower penalties mean it's worth being late. I was early), and getting a bit more intuitive with contour lines. Happy enough.
Rules here are a bit different... You are allowed to look at the map beforehand, so probably could have planned a little better. Also, it's not really beneficial to skip the single digits, as is the case in London street-o.
Running (FromRace) 38:51 6.8 km (5:43 / km) +189m 5:01 / km
ahr:158 max:169 shoes: Gt2000 Black
Sunday Dec 21, 2014 #
Cycling 3:49:04 79.55 km (20.8 kph) +974m
ahr:131 max:167 shoes: Willier Izoard
Met Les (from work) in centennial park and rode east to south head, then south past the beaches to botany. I've never been to port botany before, and it was surprisingly nice!
Rode at Les's pace, which was pretty relaxed with a couple of moderate efforts on the hills when i knew where to go.
Very undulating, will be a good regular route when perfected... maybe even a before-work ride if we live in surry hills.
Route ok, need to get some backstreets from newtown to dulwich hill sorted.
Saturday Dec 20, 2014 #
TrailRunning long 2:13:39 *** 20.02 km (6:41 / km) +711m 5:40 / km
ahr:158 max:218 shoes: Salomon SpeedCross
Very nice out. Struggled with the terrain a lot (need to get my trail legs in) and struggled with the pace these boys go at. Think i would have been lagging on the pace a lot more had i been out there on my own.
Pretty shattered at the end, but perked up wit some food in me.
Fantastic icypole... fantastic.
Friday Dec 19, 2014 #
Note
slept:8.0
A bit of right ankle-spur trouble has been steadily building up since NYC similar to last year pre-valencia mara. may need to sort out some ice-ing for recoveries.
Thursday Dec 18, 2014 #
Note
slept:11.0
slept for 11 hours last night, which is also strange.
Not sure, will monitor over the next few days, but anne feels the same...
Running hills 2:25:15 15.21 km (9:33 / km) +694m 7:47 / km
ahr:147 max:220 shoes: Gt2000 Black
Tough, but made it through.
Lets see how i feel in the morning
Running (commute) 6:41 1.15 km (5:48 / km) +21m 5:19 / km
ahr:146 max:153 shoes: Gt2000 Black
Wednesday Dec 17, 2014 #
Running (HFW) 50:44 [3] 10.63 km (4:46 / km) +161m 4:26 / km
shoes: Gt2000 Black
He's pretty keen to get on the bike and show me around, and was very re-assuring that there is good riding to be had. Ran home from the pub.
As far as the run goes, it was easier than yesterday (it was cooler), but still felt like very very hard going.
Its as if i feel noticeably heavier (i've put on a kg or 2 in NYC), and technique feels very sloppy.
Tuesday Dec 16, 2014 #
Running tempo 1:14:49 14.3 km (5:14 / km) +127m 5:01 / km
ahr:157 max:180 shoes: Gt2000 Black
Horrible run. Its unbelievable how much i'm struggling with the heat.
Apparently it was only 25 degrees when i was running, but literally could not do more that 10km at 4:30 pace. I would normally expect 10km at under 4:00 before it would really defeat me.
I guess its understandable given i've come from London winter, via NYC winter, but still didn't think it would be that bad, especially after a rest day.
Sunday Dec 14, 2014 #
Running (Sand) 13:53 [2] 1.97 km (7:02 / km) +23m 6:39 / km
Half softsand, half hardsand running
I remember how easy it is to overdo it on the sand so took it very easy and only did about 15 minutes.
Saturday Dec 13, 2014 #
Running long 1:47:02 21.74 km (4:55 / km) +401m 4:30 / km
ahr:163 max:178 shoes: Gt2000 Black
Ran from Dulwich Hill to brothers place in Seaforth (Manly)
So different running in a hotter climate (although not too hot today by Sydney standards) and its also a lot hillier here.
Will need to take note that water is needed a lot earlier in a run here as well, as i was parched at the end.
Route could have been made markedly more enjoyable by adding an extra km and running off the main roads, but don't think i had it in me.
Cannonball into Jason's pool felt pretty good at the end though.
Friday Dec 12, 2014 #
Running 44:24 7.01 km (6:20 / km) +76m 6:00 / km
ahr:122 max:156 shoes: Gt2000 Black
Easy Cook river jetlag buster with Anne
Wednesday Dec 10, 2014 #
Strength & Conditioning (Kinetic revolution) 25:00 [1]
Tuesday Dec 9, 2014 #
Strength & Conditioning (Kinetic Revolution) 30:00 [1]
Monday Dec 8, 2014 #
Strength & Conditioning (Kinetic Revolution) 15:00 [1]
Sunday Dec 7, 2014 #
Running intervals 35:32 6.69 km (5:19 / km) +125m 4:52 / km
ahr:149 max:183 shoes: Gt2000 Black
Feeling average so decided long intervals might fix it.
Wanted to do 4*2km intervals over Williamsburg bridge, but as felt quite funny on the first, going too hard (trying to pump the segment). dribble and mucus everywhere, tasting metal and thinking i was gonna die. took a long time to recover etc.
Put a bit more of a reasonable effort on the return but the damage was done.
5th overall on the eastbound williamsburg bridge segment, which i'm happy with.
Saturday Dec 6, 2014 #
Running 52:06 7.6 km (6:51 / km) +61m 6:36 / km
ahr:131 max:168 shoes: Gt2000 Black
To Brooklyn Flea Market with Anne. Some technique work on the downhill of the bridge.
Had a ramen burger at the market. off the chain.
Thursday Dec 4, 2014 #
Running 1:20:42 9.14 km (8:50 / km) +14m 8:46 / km
ahr:103 max:136 shoes: Gt2000 Black
Caught the ferry from wall st across to jersey and ran along the Hudson walkway. Got to run quite close to the statue of liberty and great views of manhattan.
Almost nobody out, along the whole run, saw about 15 people. Lots of photo stops for the statue, and for the old New Jersey terminus, where immigrants would get sent out after processing. Its since been severely damaged by Superstorm Sandy
Once in Jersey city, went to Brownstones pancake house, which has been on "Diners Driveins and Dives" and had peanutbutter pancakes, southern style omelette and grits.
NICE!
Liked what we saw of Jersey city. a lot more relaxed and a bit more friendly than nyc.
Wednesday Dec 3, 2014 #
Running warm up/down 6:17 1.01 km (6:13 / km) +16m 5:46 / km
ahr:136 max:172 shoes: Gt2000 Black
Running tempo 40:59 10.27 km (3:59 / km) +108m 3:47 / km
ahr:173 max:179 shoes: Gt2000 Black
Tempo lap of Central Park. 10km in just under 40mins
Think this was a bit quicker than tempo, given it is surprisingly hilly, and probably was closer to a 10km race effort.
legs a little heavy from walking/partying last night, but a realistic result.
Crazy being in a major city where not a single person runs as a mode of transport... its purely exercise, and the park, or the river path is the only place you'll see anyone else out!
Running 45:16 7.08 km (6:24 / km) +31m 6:16 / km
ahr:143 max:171 shoes: Gt2000 Black
Tuesday Dec 2, 2014 #
Running 1:44:26 13.02 km (8:01 / km) +129m 7:39 / km
ahr:115 max:167 shoes: Gt2000 Black
Across williamsburg bridge and back over brooklyn bridge.
Amazing running through the jewish neighbourhoods and kids were on their way to school.
Monday Dec 1, 2014 #
Running 56:52 10.23 km (5:33 / km) +82m 5:21 / km
ahr:144 max:175 shoes: Gt2000 Black
Over manhattan bridge to Brooklyn, then back over Brooklyn bridge. The bridges were the only place to really get a rhythm so stretched out a bit on both. Great fun, the streets are a bit harder, but interesting