Training Log Archive: bartholemeuIn the 31 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
Running warm up/down 21:53 3.4 km (6:26 / km) +26m 6:12 / km
ahr:120 max:128 shoes: Gt2000 Black
Running race (ParkRun) 18:58 5.01 km (3:47 / km) +27m 3:41 / km
ahr:171 max:182 shoes: Gt2000 Black
Note
Swimming long 1:01:52 [3] 2.5 km (24:45 / km)
Noticing in stats that my strokes per length are increasing over time, even on harder effort laps. Need to work on maintaining efficiency as i'm getting tired.
Although i should be getting 3-3.5km done in an hour, happy to be able to swim for an hour, and confident i can get back up to where i was in Sept 2014 quite quickly.
http://connect.garmin.com/activity/686376835
Friday Jan 30, 2015 #
TrailRunning long (LaneCove) 2:22:05 23.71 km (6:00 / km) +430m 5:30 / km
ahr:141 max:157 shoes: Salomon SpeedCross
11km of trail before the pavement, the it was amazingly beautiful on the GNW, especially considering how close to the city it is!
A thousand lizards everywhere freaking out my snakophobia.
Felt good the whole way, ate well, drank well, and stopped too much to try and take one good photo, but most importantly it was a lot cooler.
Calf is ok after yesterday's cramp, but not 100%
Oh, and the 11km on trail, i did not see a single human being! what gives humans! get out there!
Thursday Jan 29, 2015 #
Note
slept:8.0 (rest day)
Rest day today, and need to be careful of overtraining risk.
Swimming 40:00 [3] 1.5 km (26:40 / km)
Mostly 100s, with a couple of 200s, with plenty of rests, concentrating on technique.
Right calf cramped badly on the last lap, stopped at the right time.
[EDIT] just realised its been 3 months since i got in the pool, and before that another month! surprised it felt as good as it did!
Strength & Conditioning 10:00 [0]
Wednesday Jan 28, 2015 #
Orienteering race 1:00:29 [5] 13.0 km (4:39 / km) +128m 4:26 / km
shoes: Gt2000 Black
Main issue with this one was that i'd decided to get all the points no matter what. I'd then forgotten to start my garmin. I knew i was overtime, but had no idea by how much.
Ended up getting all points, but 16 minutes overtime, so finished with 440.
Some minor errors, twice on exiting the control, a couple on not reading a fence as a crossable fence,
Route choice was pretty much spot on i think.
Running 47:34 [3] 9.51 km (5:00 / km) +85m 4:47 / km
shoes: Gt2000 Black
Absolutely fugged.
Tuesday Jan 27, 2015 #
Running 47:14 [3] 9.6 km (4:55 / km) +141m 4:35 / km
shoes: Gt2000 Black
Strength & Conditioning 20:00 [5]
Monday Jan 26, 2015 #
Cycling long (TT) 3:05:00 [3] 75.77 km (24.6 kph) +306m
shoes: Willier Izoard
Rode down to Kurnell and did the 10min TT trip out. Need to fiddle a bit with position, but will get stronger with time. was able to hold 38-41km for the 10mins, but there was a bit of a tail wind.
Garmin must have stopped at Kurnell and only started again 15km later, so couldn't compare time back, but defo slower.
Kurnell is gorgeous, and need to get out the bushwalking/trailrunning.
Didn't take enough food, and bonking hard on the way home, but took a much better route home (avoiding the bikepath)
Sunday Jan 25, 2015 #
TrailRunning long 2:29:05 17.43 km (8:33 / km) +497m 7:29 / km
ahr:129 max:157 shoes: Gt2000 Black
Unfortunately the Manly Dam biketrack seems to be closed to pedestrians for the bit i wanted, and being a stickler for the rules, turned around and ended up running on a golf course. so lame.
CrossTraining (Kayaking) 1:14:13 [2] 2.28 km (32:36 / km) +35m 30:16 / km
Saturday Jan 24, 2015 #
TrailRunning long 3:05:12 27.28 km (6:47 / km) +708m 6:01 / km
ahr:146 max:173 shoes: Gt2000 Black
So hot, struggled hard until the trails in cremorne.
Friday Jan 23, 2015 #
Cycling 58:02 [3] 21.86 km (22.6 kph) +144m
shoes: Willier Izoard
Sydney bikepaths are VERY inconsistent. This one spat me out onto a 20cm shoulder on the main road out from the airport... yuk. came back a better way
Thursday Jan 22, 2015 #
Running intervals 1:28:40 16.89 km (5:15 / km) +220m 4:56 / km
ahr:152 max:180 shoes: Gt2000 Black
Intervals were tough (not used to such short intervals. Ondrej pushed me on the last couple, and was wrecked at the end.
Decided to run the 8km home, which felt like a really good workout. Seemed to replicate running fatigued that you need to do at the end of a longrun/marathon etc.
Absolutely shattered when i got home
Paces for intervals were
3:17, 3:36, 3:27, 3:34, 3:26, 4:17 (hill), 4:15 (hill), 3:29
Wednesday Jan 21, 2015 #
Orienteering race (Urban score) 49:35 ** 10.19 km (4:52 / km) +234m 4:22 / km
ahr:167 max:182 shoes: Gt2000 Black
Missed 2nd control (22) going over instead of under. I'd noticed on control desc too late
Overran junction to (23) due to attention to detail and had to backtrack 3mins
Completely misread the underpass at (29)... I thought underpass was supposed to be light blue/grey, it was marked as clear land 4mins
Skipped (5) as I was already well late and risked making the finish... In fact someone was unlocking (3) when I tagged it! Haha
Left (2) and (10) for last but came in so late, I didn't have time. (2) kinda misprinted on my map anyway as a big black scribble!?
Ran ok, body a bit weary with no warmup, not really something I want to make a habit of. Average result
Running warm up/down 4:18 0.76 km (5:40 / km) +20m 5:00 / km
ahr:142 max:151
Running warm up/down 7:26 1.28 km (5:50 / km) +27m 5:16 / km
ahr:130 max:162
Monday Jan 19, 2015 #
Running 55:26 [2] 10.39 km (5:20 / km) +146m 4:59 / km
shoes: Gt2000 Black
Strength & Conditioning (Oregon Circuits) 51:52 5.84 km (8:53 / km) +14m 8:47 / km
ahr:138 max:160 shoes: Gt2000 Black
3 lots of each pushups, squats, biceps, plank, back ext, bulgarian squats, dips, sideplank
Nice workout
Sunday Jan 18, 2015 #
Running (commute) 20:00 [1] 4.0 km (5:00 / km)
TrailRunning long 3:22:23 25.78 km (7:51 / km) +559m 7:05 / km
ahr:144 max:165 shoes: Salomon SpeedCross
From lindfield, took the two creeks track to the flat rock track, through forestville (checking features with an O-map), then around manly dam (with a little less O-map success).
Beautiful trail, plenty of big lizards and a couple of kangaroos. Ranging from firetrail to bushbashing (in manly dam... still not sure if i was actually on a trail)
Finished at the spit for a swim and brekkie with my brother, auntie and niece.
Running wise, i'm feeling stronger on downhills, but lacking strength on uphills at the moment. Also struggled with hydration as i didn't find a tap until the end of forestville, and needed 3 bottles full by that stage. Legs and energy are good, feel fine in the afternoon.
Strength & Conditioning 15:00 [1]
Cycling (commute) 30:40 [2] 11.48 km (22.5 kph) +177m
shoes: Willier Izoard
Saturday Jan 17, 2015 #
Cycling 1:37:29 32.06 km (19.7 kph) +317m
ahr:132 max:206 shoes: Willier Izoard
terrible route going there, and didn't navigate well. took the cycle path the whole way back. pleasant, but not particularly lungbusting.
Friday Jan 16, 2015 #
Running 56:06 10.2 km (5:30 / km) +72m 5:19 / km
ahr:154 max:168 shoes: Gt2000 Black
He was pushing the pace more than i'd like for a recovery run.
So wrecked from yesterday's track. could barely feed myself and couldn't sleep. Feels nice to go into the red, but probably should have eaten/hydrated better.
Running 35:01 6.88 km (5:06 / km) +64m 4:52 / km
ahr:142 max:161 shoes: Gt2000 Black
Running 16:13 3.13 km (5:11 / km) +35m 4:54 / km
ahr:98 max:158 shoes: Gt2000 Black
Thursday Jan 15, 2015 #
Running 51:36 10.52 km (4:54 / km) +285m 4:19 / km
ahr:158 max:218 shoes: Gt2000 Black
Running intervals (Track) 32:01 7.87 km (4:04 / km) +5m 4:03 / km
ahr:172 max:185 shoes: Gt2000 Black
Fartlek 6-5-4-3-2-1 mins. half recovery.
Thought i'd check these guys out. Was a good session and smashed myself, but no other runners there to hold the shoulder, so i'm not sure i'll get too much out of doing sessions with the club.
Was always going to be tough after running there from work in the heat. Great to finish a hard session, after not quite getting through the last couple of speedwork sessions i've done.
Absolutely wrecked at the end.
Not sure if my HRM is on the fritz, but i seem to be reaching and holding >180 more than ever before... it used to be something i'd only hit on my hardest workouts, but in this one i hit 185 (new max) and held 183 for short periods.
Running warm up/down 19:57 3.39 km (5:53 / km) +73m 5:19 / km
ahr:136 max:163 shoes: Gt2000 Black
Strength & Conditioning 20:00 [1]
shoes: Gt2000 Black
Tuesday Jan 13, 2015 #
Running 1:15:07 [2] 13.13 km (5:43 / km) +184m 5:21 / km
shoes: Gt2000 Black
From work to surry, then to newtown with anne, then home alone.
Cycling 40:30 [1] 13.74 km (20.4 kph) +92m
shoes: Willier Izoard
Easier than i thought it would be, but still a bit sketchy. Need to adjust to help lower neck. will take a lot of tweaking i think.
Monday Jan 12, 2015 #
Running tempo 1:10:42 [4] 15.67 km (4:31 / km) +278m 4:09 / km
shoes: Gt2000 Black
Tempo feels quite slow at the moment, around 4:15 rather than 4:00, maybe due to heat, having a backpack, and hilly course, don't think its fatigue from the weekend.
63mins for the course, which bodes well for running a fair bit quicker than a sub-60 on raceday.
Sunday Jan 11, 2015 #
Walking (Launceston) 3:59:56 [1] 9.85 km (24:21 / km) +719m 17:50 / km
shoes: Gt2000 Black
Saturday Jan 10, 2015 #
Orienteering race (Oceania Long) 2:47:39 10.91 km (15:22 / km) +557m 12:14 / km
ahr:149 max:179 shoes: Salomon SpeedCross
By the time i hit the road, i knew exactly where i was, WAY further south, and about 2 hours had passed, i decide to do 7-14 and call it a day.
I've figured out that the number 1 issue at these two races was inexperience using a compass (it being the 1st time i've ever really used it)
Everywhere where i went off a bearing, i ran about 30degrees to the right of where i was aiming. I think i was always holding the compass so it was comfortable, but not pointing straight.
The long leg 2-3 i was heading exactly east for over 1 km (instead of ENE), which meant i was then mis-picking ridges and green edged, then i was heading ESE when i thought i was heading due east.
A lot to learn. A pretty demoralising experience (definately felt like i shouldn't have been there), but was cool seeing the top guys race. they can run terrain like crazy!
Had a huge amount of fun, really wish i could have another crack at both races really... in my own time
Friday Jan 9, 2015 #
Running (Beach) 39:31 [1] 2.8 km (14:08 / km) +2m 14:05 / km
Thursday Jan 8, 2015 #
Orienteering race (Oceania Middle) 1:26:36 6.04 km (14:20 / km) +305m 11:27 / km
ahr:154 max:178 shoes: Salomon SpeedCross
I made a massive error at 2, which cost about 20minutes. Couldn't really figure out where on the slope i was, and in hindsight, i think i was running blindly really.
Occassionally followed the world cup guys as they came through, struggled to actually land controls without help. Ended up doing a lot less successful orienteering than i should have been doing... just terrain running... i'd then be in the red when i had to think...
Pulled out after halfway, as i'd been out for over an hour, was pushing it too hard keeping up with anyone, and didn't really want to run over the finishline after everyone had already finished...
Main lesson is to stop and take it a lot easier. Think more i guess
Running warm up/down 17:07 3.13 km (5:28 / km) +18m 5:19 / km
ahr:144 max:155 shoes: Salomon SpeedCross
Walking (Coles Bay) 3:18:21 [1] 10.38 km (19:07 / km) +559m 15:04 / km
ahr:67 max:108 shoes: Salomon SpeedCross
Went back down, then up the easy route to the wineglass bay lookout.
Tuesday Jan 6, 2015 #
Note
(injured)
Lower back at about 2/10 (from wakeboarding)
All my excuses lined up for oceania!
Sunday Jan 4, 2015 #
CrossTraining (Wakeboarding) 30:00 [0]
Friday Jan 2, 2015 #
Note
(injured)
Thursday Jan 1, 2015 #
Running 58:37 8.01 km (7:19 / km) +63m 7:03 / km
ahr:130 max:154 shoes: Gt2000 Black
Running warm up/down 8:58 1.65 km (5:27 / km) +18m 5:10 / km
ahr:121 max:152 shoes: Gt2000 Black
Orienteering (Balls Head) 25:00 [3] *** 3.0 km (8:20 / km)
shoes: Gt2000 Black
no gps
Orienteering (Balls Head) 31:32 *** 2.96 km (10:40 / km) +91m 9:14 / km
ahr:139 max:160 (injured) shoes: Gt2000 Black
Key learnings
- white can still be VERY slow going
- when moving through white/green, the map might not indicate the quickest way through, so look up... although be aware that you can drift high or low
- its often easier to approach a control from low, as its easier to see up than down
- next week is going to be HARD!
Rolled ankle at the start of first run which started stiffening up and swelling as soon as we stopped. Might be quite a bad one. Icing and resting, will see how it feels tomorrow. Opted against running home.