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Training Log Archive: bartholemeu

In the 31 days ending Dec 31, 2016:

activity # timemileskm+mload
  TrailRunning8 18:16:30 102.56(10:41) 165.05(6:39) 4539348.8
  Running25 14:48:00 110.63(8:02) 178.04(4:59) 2135296.1
  Walking3 5:50:41 8.66(40:29) 13.94(25:10) 40868.7
  Orienteering2 1:41:49 12.97(7:51) 20.88(4:53) 23849.6
  Total36 40:37:00 234.83(10:23) 377.92(6:27) 7320763.2
  [1-5]36 40:23:39

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Saturday Dec 31, 2016 #

8 AM

Running intervals 1:04:51 [4] 13.81 km (4:42 / km) +121m 4:30 / km
shoes: Salomon Xscream

Strava intervals in wilberforce. It cr on 3/5, missing my previous car on the last 2 by 5 seconds or so. Dug pretty deep.

Friday Dec 30, 2016 #

8 AM

TrailRunning 58:09 [4] 7.98 km (7:17 / km) +406m 5:49 / km
shoes: Salomon Xscream

From Wentworth falls down Charles Darwin, then to rocket point and on some narrow unnamed tracks until it got a bit too unrunnable (off track), then back via a bit of the undercliff track. Nice
12 PM

Walking 1:01:31 [1] 2.87 km (21:26 / km) +94m 18:26 / km

A little humid loop from Springwood with Oscar in carrier

Thursday Dec 29, 2016 #

7 AM

Walking 2:48:00 [3] 6.06 km (27:43 / km) +156m 24:34 / km

Wentworth falls walk with Anne and Oscar in the carrier. Had a nice little breakfast picnic in the stream on the way down. Sweaty.

Wednesday Dec 28, 2016 #

Event: Sydney Summer Series #13 - Curl Curl
 
11 AM

Walking 2:01:10 [1] 5.01 km (24:12 / km) +159m 20:53 / km
shoes: Salomon Xscream

Oscars first bushwalk in the baby carrier in 30 degree heat. Sweaty but satisfying.
Also his first clifftop nappy change which was ... messy.
6 PM

TrailRunning hills 1:13:43 [4] 9.43 km (7:49 / km) +675m 5:45 / km
shoes: Salomon Xscream

Anne and Oscar fell asleep finally so went from our place in Wentworth falls down the Charles Darwin track, to national pass, and then down 6-8 ladders to a cool waterfall pool on the Wentworth track. Was gonna jump in, but my phone was playing up trying to take a selfie so I got fed up and headed back up. Good workout for lungs and legs, trying to maintain a tempo-ish effort.

Saturday Dec 24, 2016 #

7 AM

Running 5:38 intensity: (5 @0) + (4:02 @1) + (1:28 @2) + (3 @3) 0.96 km (5:51 / km)
ahr:126 max:136

8 AM

Running 23:20 intensity: (8:43 @1) + (11:44 @2) + (2:53 @3) 3.21 km (7:17 / km) +42m 6:50 / km
ahr:130 max:146

Running race (Parkrun) 18:03 intensity: (13 @1) + (5 @2) + (43 @3) + (2:46 @4) + (14:16 @5) 5.0 km (3:37 / km) +61m 3:24 / km
ahr:173 max:182 shoes: Kayano Gold

Sydney park parkrun. 18:04, 5th.
Wasn't sure how I'd go, still a bit tight from fartlek and a hot morning, but stuck with a couple of the hurts guys (after not starting far enough in front again), and happy-ish with 18 minutes given the inclines and windy course.

Friday Dec 23, 2016 #

8 AM

Running 30:41 [3] 5.55 km (5:32 / km) +80m 5:09 / km
shoes: Boston Adidas boost

Sluggish after yesterday
2 PM

Running 30:32 [3] 6.14 km (4:58 / km) +122m 4:31 / km
shoes: Kayano Gold

Home after boozy lunch for oscars vaccinations. Didn't even bat an eyelid!

Thursday Dec 22, 2016 #

5 PM

TrailRunning intervals (Fartlek) 1:33:03 intensity: (11 @0) + (5:53 @1) + (13:47 @2) + (52:55 @3) + (9:14 @4) + (11:03 @5) 19.66 km (4:44 / km) +215m 4:29 / km
ahr:150 max:179 shoes: Salomon Xscream

Monas fartlek on. "Trails" in centennial. Wasn't feeling it at all when I left the house, but doing it with someone got me through. Paced nicely, although could possibly have gone a tiny bit harder, wasn't on my knees for the last 15s like the last time's I've done it.

Wednesday Dec 21, 2016 #

Event: Sydney Summer Series #12 - The Spit
 
11 AM

Running 51:54 [3] 11.81 km (4:24 / km) +198m 4:03 / km
shoes: Kayano Gold

Picked mum and dad up from the airport with Oscar, had an overpriced "coffee" and ran from there to work hugging shade.
Worth it to see the smitten grandparents.
5 PM

Running 53:24 [3] 11.29 km (4:44 / km) +138m 4:28 / km
shoes: Boston Adidas boost

Runcommute to dulwich hill

Tuesday Dec 20, 2016 #

7 AM

Running 1:02:32 intensity: (4:13 @0) + (7:56 @1) + (28:19 @2) + (20:55 @3) + (1:09 @4) 11.45 km (5:28 / km) +117m 5:12 / km
ahr:135 max:162 shoes: Kayano Gold

Run commute with Brad
4 PM

Running 35:04 [3] 7.84 km (4:29 / km) +103m 4:12 / km
shoes: Kayano Gold

jog home a bit quicker. Hot.

Monday Dec 19, 2016 #

Note
(rest day)

2 straight 100k+ weeks and i'm feeling a lot more confident in the leadup to cradle.
Body is feeling fatigued but healthy, although struggling to get enough sleep for the training load with a newborn.

Sunday Dec 18, 2016 #

8 AM

TrailRunning long 4:06:31 intensity: (5:49 @0) + (1:12:15 @1) + (2:03:05 @2) + (45:22 @3) 28.12 km (8:46 / km) +1222m 7:12 / km
ahr:132 max:156 shoes: Inov8 Roclites

New trails in Wollongong with Prong. From Bulli up to Bulli lookout on downhill MTB tracks (sketchy), along the ridge line on fire trails and singletrack. Unfortunately got stuck unable to cross the m1 due to roadworks and traffic, so had to backtrack, then cut through a fire trail which was oob as it's a catchment area... next time I guess will have to descend and come back up Mt pleasant there. From there got on the Dave Walsh track to mt Keira lookout, then jumped the fence for a sketchy steep descent on an indistinct track down the cliffs to Wollongong.
Nice day out on quite different terrain, but slow going.
1.5L (it was cool), 1 muffin, 2 bars, half a coke.

Saturday Dec 17, 2016 #

Event: Big Foot Sprints
 

Friday Dec 16, 2016 #

4 PM

TrailRunning 3:05:18 [3] 30.22 km (6:08 / km) +495m 5:40 / km
shoes: Salomon Xscream

Work to centennial, cooper, Bondi, tama, centennial, home.
Did some short o sprints in each park. Cooper was really good, did as a score from a tempo start and really showed how tunnel visioned I get on the map.
2L water, no food and really really feeling that at the end, unable to get undressed before getting in the shower

Thursday Dec 15, 2016 #

8 AM

Running 43:22 [3] 9.06 km (4:47 / km) +62m 4:38 / km
shoes: Boston Adidas boost

Wet

Wednesday Dec 14, 2016 #

Event: Sydney Summer Series #11 - Annandale
 
8 AM

Running 34:00 [3] 6.47 km (5:15 / km) +79m 4:57 / km
shoes: Boston Adidas boost

hot
4 PM

Running 21:11 [3] 4.09 km (5:11 / km) +59m 4:50 / km
shoes: Boston Adidas boost

To Sss
5 PM

Orienteering race (SSS) 50:03 intensity: (57 @1) + (1:51 @2) + (13:01 @3) + (32:58 @4) + (1:16 @5) 10.43 km (4:48 / km) +138m 4:30 / km
ahr:158 max:175 shoes: Boston Adidas boost

SSS Annandale - really good course without an obvious route, and long enough that some needed to be dropped (possibly clearable, but only with a really good run).
I suffered 2 big losses, a 1 full minute uncrossable red light at Cnr Glebe pt and bridge road, and a brainfart on the pedestrian overpass over Glebe pt rd probably caused by knowing the area too well, costing a couple minutes.
Ended up dropping 2 ten pointers and just over 5 mins late, so could have been better, but not too bad.

Tuesday Dec 13, 2016 #

9 AM

Running 39:31 [3] 6.96 km (5:41 / km) +100m 5:18 / km
shoes: Kayano Gold

hot
5 PM

Running 27:59 [3] 5.66 km (4:57 / km) +80m 4:37 / km
shoes: Boston Adidas boost

hot

Monday Dec 12, 2016 #

Note
(rest day)

110km training week including a fartlek session, a tempo (SSS) and some sand.
Think thats a mileage record, and a good confidence boost leading into cradle. Will make sure i have at least a day of good rest.
Hip feels good. Calves feel fatigued but strong.

Sunday Dec 11, 2016 #

Event: South Sydney Summer Series #8 - Centennial Park
 
4 PM

Orienteering race (SSS) 51:46 intensity: (1:44 @1) + (1:57 @2) + (17:13 @3) + (30:52 @4) 10.45 km (4:57 / km) +101m 4:44 / km
ahr:156 max:169 shoes: Inov8 Roclites

Summer series centennial park.
Terrible Nav costing I reckon close to 8 mins. Legs fresher than expected. A really good course for me, fairly easy but totally off street, think i'all go back and run some of it again.
6 mins late (knew i'd be late from about halfway, but wanted to complete the course). Suspect Steve would have cleared easily.

Running warm up/down 8:44 intensity: (2:23 @0) + (6:16 @1) + (5 @3) 0.92 km (9:30 / km) +9m 9:02 / km
ahr:110 max:128

Saturday Dec 10, 2016 #

8 AM

TrailRunning long 2:29:22 intensity: (24 @0) + (19:24 @1) + (40:59 @2) + (1:24:11 @3) + (4:24 @4) 24.06 km (6:13 / km) +221m 5:56 / km
ahr:142 max:163 shoes: Salomon Xscream

Wanda to Kurnell and back with Andy, Ondrej and Steve.
Felt good until we hit the sand halfway back then started dropping off the back with Ondrej. Burgers made it all better.
1.5L and 1 gel. Small muesli for brekkie.

Friday Dec 9, 2016 #

7 AM

Running 10:07 intensity: (7 @0) + (10:00 @3) 1.56 km (6:29 / km) +21m 6:04 / km
ahr:133 max:142 shoes: Kayano Gold

8 AM

Running 35:12 intensity: (5 @0) + (1:36 @1) + (12:12 @2) + (21:19 @3) 6.91 km (5:05 / km) +69m 4:51 / km
ahr:142 max:152 shoes: Kayano Gold

Commute with Brad from his place
4 PM

Running 40:58 [3] 7.86 km (5:13 / km) +121m 4:50 / km
shoes: Kayano Gold

Thursday Dec 8, 2016 #

8 AM

Running 41:45 [3] 8.33 km (5:01 / km) +77m 4:47 / km
shoes: Kayano Gold

4 PM

TrailRunning long 2:17:55 [3] 22.91 km (6:01 / km) +710m 5:13 / km
shoes: Kayano Gold

Went meet Anne at Willoughby after work and ran via trails i hadn't run before around cammeray, castlecrag, knightsbridge golf course and sugarloaf. Very nice trails. Sugarloaf is a real find with a nice climb and lots of swimming spots i wouldn't mind revisiting.
Very sweaty and very dehydrated by the end. weighed myself at 74kg.

Wednesday Dec 7, 2016 #

Event: Sydney Summer Series #10 - Carlingford
 
9 AM

Running 44:45 [3] 8.63 km (5:11 / km) +97m 4:55 / km
shoes: Boston Adidas boost

Commute via fishmarkets to see Malcolm Turnbull press conference.
Hip and power starting to feel more consistent. Calves a bit tight. Throat a bit tight.

Monday Dec 5, 2016 #

5 AM

Running (commute) 30:41 [3] 5.91 km (5:11 / km) +104m 4:46 / km
shoes: Kayano Gold

early morning runcommute. Crazy how hot it is at 5am
3 PM

Running intervals (fartlek) 58:57 intensity: (38:57 @3) + (20:00 @5) 13.43 km (4:23 / km) +173m 4:08 / km
shoes: Kayano Gold

Following coach Hill's advice and getting a session done on the commute.
Fartlek 5x4mins with 2mins jog during sweet thunderstorm. at around 3:40m/k, slowing about 5-10 seconds.
Got well drenched on the cooldown.
Hip/etc really starting to feel better, which is strange after a bigger mileage week.

Sunday Dec 4, 2016 #

Event: West Sydney Summer Series #6 - Acacia Gardens
 
Event: South Sydney Summer Series #7 - Randwick
 

Saturday Dec 3, 2016 #

6 AM

Running (Warmup) 10:00 [3] 2.0 km (5:00 / km)
shoes: Salomon Xscream

TrailRunning 2:32:29 intensity: (4 @0) + (2:37 @1) + (22:57 @2) + (1:30:41 @3) + (35:34 @4) + (36 @5) 22.67 km (6:44 / km) +597m 5:57 / km
ahr:150 max:172 shoes: Salomon Xscream

Gordon to manly with Andy to meet Oscar and Zach. Enjoyed the trail but really struggling by the end. Gonna blame it on the humidity. Highlight was a downhill mtb section towards natural bridge. So much fun.

Friday Dec 2, 2016 #

7 AM

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Kayano Gold

5 PM

Running 34:49 [3] 7.2 km (4:50 / km) +103m 4:31 / km
shoes: Kayano Gold

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