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Training Log Archive: bartholemeu

In the 31 days ending May 31, 2015:

activity # timemileskm+mload
  Cycling21 53:21:03 808.34(15.2/h) 1300.9(24.4/h) 176821135.4
  Swimming14 10:32:30 18.84(33:35) 30.31(20:52)195.6
  Running15 7:26:00 53.03(8:25) 85.34(5:14) 1605142.6
  Strength & Conditioning 4 1:50:0024.5
  Total43 73:09:33 880.21 1416.55 192871498.2
  [1-5]43 72:17:23

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Sunday May 31, 2015 #

Event: Great NOSH Footrace
 
6 AM

Cycling 2:33:36 [3] 67.55 km (26.4 kph) +509m
shoes: Cannondale Super6 Green

Anzac parade laps, heffron park crit circuit, and CP solo. Aero where i could.

Saturday May 30, 2015 #

7 AM

Swimming (Brick) 33:49 [3] 1.4 km (24:08 / km)

Brick day
OceanSwim at B&B Manly.
Heaps of people were getting done by bluebottles, so i only did one lap.
Felt fairly significant vertigo getting out, which is probably because of stuffy sinus.
Very slow transition, but unavoidable.

Cycling long (Brick) 4:29:36 [3] 108.71 km (24.2 kph) +2095m
shoes: Cannondale Super6 Green

Up to westhead and back to Newtown. Staying at a pretty steady effort level.
Tried to stay on aeros wherever it was safe, which included the climbs. I think it was a very good exercise, and was quite comfortable.
Last 30mins was pretty easy, but still dead legs for the run.

Running tempo (Brick) 52:41 [3] 11.58 km (4:33 / km) +37m 4:29 / km
shoes: GT2000 Yellow

I'd describe the pace as "steady state". I think i could probably pull through the marathon at slightly slower than this pace.
Felt good, but a bit boring. Listened to "Soul classics" to get me through.

Friday May 29, 2015 #

5 PM

Cycling (Turbo) 1:01:16 [2] 27.76 km (27.2 kph) +334m
shoes: Willier Izoard

Zwifting easy. Watching giro highlights and the "Desert runners" documentary.

Thursday May 28, 2015 #

7 AM

Cycling (Commute) 30:00 [1] 8.5 km (17.0 kph)
shoes: Specialized TriCross

Recovery - Very easy commute. Big session tonight.
4 PM

Cycling (Commute) 17:41 [1] 4.17 km (14.1 kph) +42m
shoes: Specialized TriCross

Swimming long (Wetsuit) 1:31:33 [3] 4.6 km (19:54 / km)

Took the wetsuit to the pool.
ridiculous how big a different it makes. I think i was pulling about 8 less strokes per lap, and about 4s per lap quicker with less energy.
Does get hot in that thing tho.

Cycling (Commute) 7:15 [1] 2.24 km (18.5 kph) +31m
shoes: Specialized TriCross

7 PM

Cycling tempo (Turbo) 1:00:14 [3] 28.67 km (28.6 kph) +310m
shoes: Willier Izoard

Zwift brick
Got home from the pool and rushed onto the turbo.
Didn't have a lot of sustain, which might be down to being a bit under the weather.

Wednesday May 27, 2015 #

Note
(sick)

Bit of a scratchy throat this morning, so skipped the morning swim.
12 PM

Running warm up/down 9:57 intensity: (1:10 @0) + (1:19 @1) + (4:46 @2) + (2:42 @3) 1.56 km (6:23 / km) +32m 5:47 / km
ahr:110 max:134 shoes: GT2000 Yellow

Running race (Corporate Cup) 23:42 [4] 5.91 km (4:01 / km) +100m 3:42 / km
ahr:112 max:161 shoes: GT2000 Yellow

Didn't take any accidental shortcuts this time, so time is a little more realistic. Felt pretty strong, but form still struggling in the last km.
Had aimed for 4m/k which was about spot on.
Lots of traffic as i started a bit later, probably costing about 20s all up as i had to actually stop behind people 3-4 times.

Running warm up/down 6:30 intensity: (48 @0) + (2:44 @1) + (2:16 @2) + (42 @3) 1.19 km (5:27 / km) +10m 5:14 / km
ahr:103 max:133 shoes: GT2000 Yellow

Tuesday May 26, 2015 #

7 AM

Running (Brick) 16:56 [2] 2.99 km (5:39 / km) +79m 5:00 / km
shoes: Gt2000 Black

Swimming 29:57 [3] 1.5 km (19:58 / km)

3x500m
1st concentrating on glide
2nd concentrating on catch
3rd concentrating on kick and roll

Running (Brick) 17:00 [2] 2.97 km (5:44 / km) +20m 5:33 / km
shoes: Gt2000 Black

1 PM

Running warm up/down 16:50 [2] 3.2 km (5:15 / km) +42m 4:56 / km
shoes: Gt2000 Black

Warmup to observatory hill for core
2 PM

Strength & Conditioning (Core) 25:00 [2]

Core on Observatory hill
100 chair squats, lunge matrix, donkeycocks, legraises, plank, heel drops, dips

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Gt2000 Black

Cooldown from core

Monday May 25, 2015 #

7 AM

Swimming 31:44 [2] 1.5 km (21:09 / km)

Recovery
500m warm up
10*100m, paddles on paddles off. Concentrating on left arm entry and stroke.
6 PM

Cycling (Turbo) 1:25:00 intensity: (2:04 @0) + (6:35 @1) + (16:19 @2) + (14:29 @3) + (45:33 @4) 38.18 km (27.0 kph) +549m
ahr:131 max:152 shoes: Willier Izoard

Zwift.
5 lots of 5 mins standing while cooking pumpkin soup. felt strong and the soup was amazing.

Saturday May 23, 2015 #

6 AM

Cycling long 8:05:21 intensity: (8:03 @0) + (18:28 @1) + (2:32:05 @2) + (2:09:09 @3) + (2:57:17 @4) + (19 @5) 181.55 km (22.4 kph) +2522m
ahr:130 max:160 shoes: Cannondale Super6 Green

Long solo to wisemans ferry, sackville, kurrajong and windsor downs.
Dad joined for the first 30km.
Some really pleasant bits (River Road, slopes road and the downs) and some real horrible bits (putty road)
Punctured in north richmond and didn't get going for about 30 mins due to the new valve busting.
Couldn't quite stay aero enough on this ride, as it was undulating at all times.
This will be the biggest ride before the IM, next week will be shorter bricks.
2 PM

Running (Brick) 22:00 intensity: (16 @1) + (54 @2) + (4:57 @3) + (14:24 @4) + (1:29 @5) 5.03 km (4:22 / km) +6m 4:21 / km
ahr:145 max:160 shoes: Gt2000 Black

Run off the bike.
surprisingly could maintain a reasonable pace, but had to pause for a bit around 4km with some funny (r)chest pain. Eased off a bit and got through it.
42km off the bike is gonna be tough, but today's a good marker for how i'll need to pace at IM

Thursday May 21, 2015 #

1 PM

Running 23:43 [3] 5.11 km (4:38 / km) +49m 4:25 / km
shoes: Gt2000 Black

Lunchtime core warmup

Strength & Conditioning (Core) 25:00 [3]

Lunchtime core.
100 chair squats, 20 lunge matrix, 30 heel drops, 30 dips, 2 min plank, donkeycocks, legraises, kneeraises.
5 PM

Swimming long 1:38:53 [3] 5.0 km (19:47 / km)

Long swim. Felt great apart from a portion in the middle where the pool got a bit busy. I'm really bad at stressing out about holding ppl up etc.
calves a bit crampy at the end but otherwise a nice rythym.

Wednesday May 20, 2015 #

6 AM

Cycling (Turbo) 51:18 intensity: (5:44 @1) + (18:02 @2) + (17:15 @3) + (10:17 @4) 23.04 km (26.9 kph) +53m
ahr:123 max:152 shoes: Willier Izoard

was aiming for 3x10min threshold with 5min breaks, but couldn't push through the last rep, so was 10,10,5
Legs struggling this morning.

Running (Brick) 29:36 intensity: (28 @2) + (8:05 @3) + (21:03 @4) 5.81 km (5:05 / km) +81m 4:46 / km
ahr:143 max:154 shoes: GT2000 Yellow

Run-commute off the bike.
Legs responding well to post-bike runs
Leg seems to feel at its worst in the first 500m (4/10), then calms down (1/10)

Tuesday May 19, 2015 #

6 AM

Cycling (Turbo) 53:19 intensity: (9:47 @0) + (1:12 @1) + (7:24 @2) + (21:27 @3) + (13:29 @4) 23.59 km (26.5 kph) +322m
ahr:121 max:155 shoes: Cannondale Super6 Green

zwift
standing climbs (3mins) and 4min sections above threshold

felt a bit sluggish today
6 PM

Swimming 16:13 [3] 0.8 km (20:16 / km)

Was held back at work, then the pool closed early, so this barely counts as a workout :(

Monday May 18, 2015 #

7 AM

Swimming 33:01 [2] 1.5 km (22:01 / km)

Definition of recovery swim. Legs feel great now.
Concentrating on
Gliding forward with the end of the stroke, paddles, leading arm in line with the body
5 PM

Running 34:05 [2] 6.05 km (5:38 / km) +112m 5:09 / km
shoes: Gt2000 Black

Steady run-commute to test out the leg.
Felt ok, could feel it, but pain was about a 2/10.

Sunday May 17, 2015 #

6 AM

Cycling long 6:02:46 intensity: (2:39 @0) + (16:29 @1) + (1:11:54 @2) + (3:53:15 @3) + (38:29 @4) 155.24 km (25.7 kph) +2021m
ahr:129 max:150 shoes: Cannondale Super6 Green

Solo long ride south to the beautiful woronora dam, a short shitty stint on the old princess highway, then back through the national park.
nice route, although i still can't seem to find a way to enjoy getting through cronulla. doesn't help that there seems to be a magnetic field preventing garmin from working while you're there.

Nice pace in some sections.

Pretty smashed when i got home, but did nutrition a lot better, just didn't get enough water.

Saturday May 16, 2015 #

Event: The North Face 100
 
6 AM

Cycling long 3:34:39 intensity: (1:09 @1) + (27:18 @2) + (1:04:43 @3) + (1:36:29 @4) + (25:00 @5) 96.25 km (26.9 kph) +770m
ahr:142 max:172 shoes: Cannondale Super6 Green

East ride with Viv.
He needed to be done by 930, so we stayed on anzac parade and CP to get max miles in.
Ended in laps of CP, 1 lap drafting, 1 lap pulling. Felt really good on the aeros and pulling 35kmish average for each lap. Pretty sketchy traffic in the park though.

Good workout, and great way to get 100km in before brekkie. Not sure how the legs will pull up for tomorrow.
1 PM

Swimming 20:57 [3] 0.76 km (27:32 / km)

open water swim at clovelly.
clear water, tricky but manageable conditions.
was great until 2 laps in got stung by a jellyfish.
fucking australia.

Friday May 15, 2015 #

5 PM

Swimming long 1:20:06 [4] 4.3 km (18:38 / km)

Didn't quite get out of work early enough to do the distance i wanted, but still a good session.
4.4km nonstop at good speed (1:50s).
Finally seem to be able to pace in the water. Concentrating on steady kick and dryback (not concentrating on arms) seems to help relax.

Thursday May 14, 2015 #

5 PM

Cycling (Turbo) 1:16:00 intensity: (4:02 @0) + (9:47 @1) + (19:09 @2) + (39:14 @3) + (3:24 @4) + (24 @5) 34.55 km (27.3 kph) +613m
ahr:122 max:163

Zwift
7 PM

Running 28:56 intensity: (1:01 @0) + (1:11 @1) + (25:24 @2) + (1:20 @3) 3.5 km (8:16 / km) +634m 4:20 / km
ahr:111 max:128 shoes: GT2000 Yellow

Wednesday May 13, 2015 #

11 AM

Running warm up/down 6:57 intensity: (13 @0) + (12 @1) + (3:20 @2) + (2:19 @3) + (53 @4) 1.17 km (5:58 / km) +32m 5:14 / km
ahr:123 max:144 shoes: Gt2000 Black

Running race (Corporate Cup) 22:43 intensity: (4 @0) + (12 @1) + (42 @2) + (46 @3) + (3:42 @4) + (17:17 @5) 5.71 km (3:59 / km) +91m 3:41 / km
ahr:162 max:178 shoes: Gt2000 Black

1st round of corporate cup. Was running with a map, so was a bit of an orienteering exercise, which i failed in that i took a wrong turn near the end and took a shortcut (woops).
This was the first real leg test for a while. felt pretty average in warmup, but better as the run went on. strapping worked. Need to work on some lower leg strength.
Sidenote... wtf is going on with my HRM?

Running warm up/down 8:04 intensity: (9 @2) + (2:07 @3) + (5:48 @4) 1.44 km (5:36 / km) +50m 4:47 / km
ahr:143 max:155 shoes: Gt2000 Black

6 PM

Swimming tempo 37:24 [3] 2.0 km (18:42 / km)

4x500m at css pace.
concentrating on 'keeping my back dry', breathing and rhythm.

Tuesday May 12, 2015 #

6 AM

Swimming 29:23 [2] 1.25 km (23:30 / km)

Birthday morning swim with Anne :)

Monday May 11, 2015 #

Note
(rest day)

well deserved rest day

Sunday May 10, 2015 #

Event: 2015 MetrO League 1 - Macquarie Fields RESCHEDULED
 
9 AM

Cycling long 5:36:28 intensity: (11:45 @0) + (14:41 @1) + (51:00 @2) + (2:07:37 @3) + (2:09:46 @4) + (1:39 @5) 130.05 km (23.2 kph) +2618m
ahr:132 max:172 shoes: Cannondale Super6 Green

Planned on doing around 180km, but fell short (130km).
Time in the saddle was appropriate though (around 6 hours), but distance was sacrificed for a fair amount of climbing, including 2 climbs that needed some lakes-district-esque zigzagging.
Legs pretty shattered from around 85km (to be fair they were sore from yesterday) and after doing the happy mothers day phonecall at 100km didn't really recover.

Main learning from today was on the nutrition side. I had a bunch of bars, but they were all mostly nut based (protein/fat) rather than carb. the homemade slice was also mostly seeds. I think i struggled with lack of sugar, as the last 40km was like one big dehydrated bonk. This along with running out of water made the decision to stop early easy.

Saturday May 9, 2015 #

7 AM

Cycling long 3:55:19 intensity: (47 @0) + (51 @1) + (17:49 @2) + (51:14 @3) + (2:28:25 @4) + (16:13 @5) 100.92 km (25.7 kph) +1349m
ahr:144 max:167 shoes: Cannondale Super6 Green

South to RNP solo
Nice aero segments to waterfall, starting to feel quite comfortable in aero.
shite climb coming out of audley, no shoulder and crap traffic.

Next time will try and get on PH as far down as possible, and probably come back via waterfall rather than the north exit.

Not many cyclists down there... what gives?

Friday May 8, 2015 #

6 AM

Running 47:22 [1] 6.65 km (7:08 / km) +103m 6:37 / km
shoes: GT2000 Yellow

v.easy morning jog with anne. didn't feel v.easy, but leg and L hamstring was better after yesterday's swim 2.5/10

Thursday May 7, 2015 #

4 PM

Running 20:08 [1] 3.18 km (6:20 / km) +44m 5:55 / km
shoes: GT2000 Yellow

horrible
leg 4/10

Swimming 38:37 [2] 1.65 km (23:24 / km)

1km easy + wucd

Wednesday May 6, 2015 #

6 AM

Cycling (Brick) 25:26 intensity: (33 @0) + (5:08 @1) + (9:29 @2) + (7:04 @3) + (3:12 @4) 12.07 km (28.5 kph) +1m
ahr:118 max:153 shoes: Willier Izoard

Running (Brick) 10:55 intensity: (23 @0) + (1:04 @3) + (9:28 @4) 2.26 km (4:49 / km) +19m 4:38 / km
ahr:147 max:154 shoes: Gt2000 Black

Cycling (Brick) 16:05 intensity: (1 @0) + (1:54 @2) + (11:29 @3) + (2:29 @4) + (12 @5) 6.82 km (25.4 kph) +2m
ahr:135 max:159 shoes: Willier Izoard

Running (Brick) 11:15 intensity: (1:20 @2) + (2:56 @3) + (6:59 @4) 2.03 km (5:33 / km) +25m 5:13 / km
ahr:139 max:150 shoes: Gt2000 Black

Morning brick session on the turbo.
25min bike
10min run
15min bike
10min run

First run felt quite heavy (had finished the first bike session with 2min power) and got back feeling a bit pessimistic, but felt better for the second.
Main lesson is probably that lower cadence is gonna affect the run more than higher cadence.

Leg didn't feel as good as yesterday, which i think is from downhill sections, and bigger power on the bike
8 PM

Strength & Conditioning (Yoga) 30:00 [1]

Beginner flexibility
Glutes pretty wrecked from the last 2 days

Tuesday May 5, 2015 #

11 AM

Running 31:40 [3] 6.98 km (4:32 / km) +39m 4:25 / km
shoes: GT2000 Yellow

First run with no leg pain. felt good, nice relaxed pace.
Saw George Gregan, gave him a thumbs up and he winked at me! How presumptuous!

Strength & Conditioning (Strength) 30:00 [3]

on observatory hill incl. 100chairsquats, 80dips, 20lungematrix, 3minplank, stride drills, heeldrops, bulgsquats, 20donkeycocks
5 PM

Swimming 42:09 [3] 2.0 km (21:05 / km)

100s on 2:00
Wasn't really feeling it, but kept good pace.
When i got a bit gassed, took up the pull buoy, which helps a lot to lower heartrate.
Would have been good to go a bit longer, but wasn't really motivated, and had dinner to get to.

Monday May 4, 2015 #

Note
(rest day)

didn't quite have the motivation for the pool, and leg a bit sore to run. Just felt like going home and cooking hummus, calzones, mueslibars, preparing muesli etc.

Sunday May 3, 2015 #

Event: Ironman Australia
 
11 AM

Cycling (MTB) 1:25:41 intensity: (7:05 @0) + (15:40 @1) + (59:30 @2) + (3:26 @3) 25.97 km (18.2 kph) +321m
ahr:106 max:134

MTB on dirt roads with Dad
2 PM

Cycling long 3:44:22 intensity: (1:35 @0) + (10:03 @1) + (1:27:35 @2) + (1:45:34 @3) + (19:35 @4) 78.71 km (21.0 kph) +1134m
ahr:125 max:157 shoes: Cannondale Super6 Green

Cycle back from parents place to the city.
Spent a lot of time in aeros, but started following signs to the city instead of my garmin. ended up on a maze of minor streets, bikepaths to epping, then very stop-start through lane cove, then got spat out on the freeway with almost no shoulder?! wtf sydney bike signs?
Anyway, got home.
Pretty big weekend.

Saturday May 2, 2015 #

8 AM

Cycling long 4:01:47 intensity: (10 @0) + (36 @1) + (18:27 @2) + (53:16 @3) + (2:38:33 @4) + (10:45 @5) 106.3 km (26.4 kph) +1716m
ahr:144 max:164 shoes: Cannondale Super6 Green

Ride out to parents place in wilberforce via bobbin head and galston gorge.
Once on the open road tried to stay in aeros as much as possible
12 PM

Cycling long 1:37:53 intensity: (37 @1) + (51:50 @2) + (40:07 @3) + (5:13 @4) + (6 @5) 37.73 km (23.1 kph) +332m
ahr:125 max:165 shoes: Cannondale Super6 Green

Ride with dad once i got out to wilbo.

Friday May 1, 2015 #

5 PM

Cycling (Commute) 10:01 [1] 2.31 km (13.8 kph) +38m
shoes: Specialized TriCross

Swimming 48:44 [2] 2.05 km (23:46 / km)

Easy laps with Anne. Practicing drafting and sighting.

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