Training Log Archive: bartholemeuIn the 31 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
Cycling (Commute) 26:41 [3] 9.96 km (22.4 kph) +142m
TrailRunning 2:33:05 28.55 km (5:22 / km) +804m 4:42 / km
ahr:147 max:182 shoes: GT2000 WhiteOrange
Line course was heaps of fun. Tried to hold on to the top guys while still keeping map control, which worked very well until 11, where i just lost touch, meaning a lot of hesitations along the trail towards 12. I then made my only real error of the course, trying to shortcut the loop to 13 but missing the clearing (it was the wrong choice anyway). Finished a second behind brooner, but mispunched running directly past 7 looking ahead to 8.
Seem to be mispunching and dq-ing a lot lately... not sure i'm learning my lesson?
>Tuesday Jan 30, 2018 #
Running 56:27 [3] 11.52 km (4:54 / km) +113m 4:40 / km
shoes: GT2000 WhiteOrange
This was such hard work, 12 flat kilometres at snails pace and almost had to stop multiple times... something doesn't feel right since the weekend. Energy really low.
Running 26:23 [3] 5.41 km (4:53 / km) +73m 4:34 / km
shoes: Hoka Claytons
Monday Jan 29, 2018 #
Note
(rest day)
Cycling (Commute) 28:20 [3] 8.55 km (18.1 kph) +138m
TrailRunning 1:36:23 [3] 16.6 km (5:48 / km) +595m 4:55 / km
shoes: Hoka Claytons
Felt a bit better after 40mins, and then worse after 1:15.
Almost like theres still stomach acid in my lungs or something. rancid.
Cycling 23:18 [3] 7.82 km (20.1 kph) +103m
Sunday Jan 28, 2018 #
Note
(rest day)
Saturday Jan 27, 2018 #
Running 1 [3] 0.0 km (16:40 / km) +43m 5 / km
Running 1:14:00 [3] 14.0 km (5:17 / km) +166m 4:59 / km
shoes: GT2000 WhiteOrange
The less we talk about how this one ended, the better.
Friday Jan 26, 2018 #
Running warm up/down 10:42 1.14 km (9:21 / km) +1m 9:18 / km
ahr:119 max:147 shoes: GT2000 WhiteOrange
Orienteering race (Sprint) 17:36 3.91 km (4:30 / km) +17m 4:24 / km
ahr:166 max:179 shoes: GT2000 WhiteOrange
Errors at
4 (will need to check... just looks like a non-optimal route choice)
and 12 (this was the leg everyone struggled on. optimal route was in the opposite direction then straight through the building, but difficult to read.
Not a great run, but did manage to get ahead of the map a couple of times
Orienteering race (Bush Sprint) 23:30 3.71 km (6:20 / km) +65m 5:49 / km
ahr:160 max:171 shoes: Inov8 Roclites
Errors at
1 (First ever bush sprint, i followed the winding path instead of bee-lining it to the control. Lost around 1 minute)
11 (Reached a gully and thought it was big enough to be the marked stream i was looking for. Lost around 3 minutes)
Otherwise a really fun map, totally straight-line runnable which is impossible to do anywhere in sydney. Would love to have re-run it once i was into the map, but tummy was really playing up from a long, boozy bbq lunch
Thursday Jan 25, 2018 #
Cycling 28:39 [3] 8.19 km (17.2 kph) +121m
Orienteering (Sprint) 54:35 [3] 9.93 km (5:30 / km) +243m 4:54 / km
shoes: GT2000 WhiteOrange
Probably overdid it this week. tired legs, and was pretty over it by the end.
Cycling 25:08 [3] 7.92 km (18.9 kph) +121m
Wednesday Jan 24, 2018 #
Cycling 23:26 [3] 6.51 km (16.7 kph) +98m
Orienteering (Sprint) 1:03:23 [3] 12.9 km (4:55 / km) +134m 4:40 / km
shoes: GT2000 WhiteOrange
Worked hard and got real sweaty, but probably not as productive as it could be, as there were really NO route choices and a fairly easy map.
Instead concentrated on getting ahead on the map, and getting it right in the circle, nailing the EXACT control location.
Made a couple small (5-10 metre) mistakes, and a couple hesitations when not 100% sure on the exact location, but otherwise pretty clean.
Couldn't do the mazes, but was still productive to run through it in my head on the fly.
Pretty wrecked on the jog back.
Cycling 29:57 [3] 8.58 km (17.2 kph) +110m
Tuesday Jan 23, 2018 #
Cycling 26:57 [3] 8.18 km (18.2 kph) +116m
Orienteering (Sprint) 1:17:59 [3] 14.66 km (5:19 / km) +193m 5:00 / km
shoes: GT2000 WhiteOrange
Cycling 29:29 [3] 9.65 km (19.6 kph) +145m
Monday Jan 22, 2018 #
Cycling 24:46 [3] 7.64 km (18.5 kph) +118m
Orienteering (Sprint) 39:23 [3] 7.52 km (5:14 / km) +82m 4:58 / km
shoes: GT2000 WhiteOrange
Cycling 23:57 [3] 7.93 km (19.9 kph) +121m
Sunday Jan 21, 2018 #
TrailRunning 4:00:00 [3] 30.64 km (7:50 / km) +1342m 6:26 / km
shoes: Salomon SpeedCross
Epic first 2/3rd, bit of a downer with the group splitting and everyone running out of everything in the last 10k
Saturday Jan 20, 2018 #
Walking 23:23 [3] 1.54 km (15:08 / km) +17m 14:20 / km
Walking 29:35 [1] 1.38 km (21:24 / km) +104m 15:33 / km
Friday Jan 19, 2018 #
Cycling (Commute) 24:09 [3] 8.18 km (20.3 kph) +128m
Running hills 47:12 [3] 8.85 km (5:20 / km) +384m 4:23 / km
shoes: Hoka Claytons
Tried maintaining the interval through the up and back down before resting, which really smashes me (in a good way).
Was completely wrecked by about 6 reps, which suggests that either its a good session to continue doing, or i'm not quite over my flu, or both.
Endeavour to finish, then Rebel for some floaties
Cycling 23:49 [3] 7.96 km (20.1 kph) +134m
Thursday Jan 18, 2018 #
Cycling (Commute) 23:04 [3] 8.02 km (20.9 kph) +120m
Running long 1:31:52 [3] 17.86 km (5:09 / km) +653m 4:21 / km
shoes: Hoka Claytons
Heading out to Taronga, then came back via some side-paths and then Cremorne pool for a cannonball (got some funny looks jumping in fully clothed then jumping out and continuing running)
Really enjoyable and revitalising run, and proves getting a little bit more time out there at lunchtime is really worth it to get to slightly more enjoyable places.
Cycling 25:15 [3] 7.89 km (18.7 kph) +108m
Wednesday Jan 17, 2018 #
Cycling (Commute) 19:14 [3] 5.66 km (17.7 kph) +97m
Running hills 44:09 6.83 km (6:28 / km) +251m 5:28 / km
ahr:149 max:164 shoes: Hoka Claytons
Chest/throat/head started feeling shit so decided not to risk the flu recovery and stopped after 12
HRM is useless for some reason
Cycling (Commute) 21:55 [3] 7.66 km (21.0 kph) +110m
Saturday Jan 13, 2018 #
Note
(sick)
Friday Jan 12, 2018 #
Cycling (Commute) 25:09 [3] 7.83 km (18.7 kph) +115m
Running 42:17 [3] 8.55 km (4:57 / km) +173m 4:29 / km
(sick) shoes: Hoka Claytons
Cycling (Commute) 26:54 [3] 7.14 km (15.9 kph) +98m
Thursday Jan 11, 2018 #
Running 1:08:50 [3] 12.59 km (5:28 / km) +239m 5:00 / km
shoes: Hoka Claytons
Cycling (Commute) 25:40 [3] 8.48 km (19.8 kph) +135m
Wednesday Jan 10, 2018 #
Cycling (Commute) 27:43 [3] 9.82 km (21.3 kph) +137m
Running 31:19 [3] 6.07 km (5:10 / km) +100m 4:46 / km
shoes: Hoka Claytons
Found my big toes went numb, which is a bit silly, maybe have to play with the laces.
Tuesday Jan 9, 2018 #
Cycling (Commute) 20:31 [3] 5.26 km (15.4 kph) +60m
Running intervals 53:53 [3] 10.15 km (5:18 / km) +124m 5:00 / km
shoes: GT2000 WhiteOrange
around 3:20-3:30. cadence started really dropping on last 1.5k, but otherwise form felt nice, concentrating on striking with forward force.
Supposedly quite hot (30degrees), but didn't really notice, just felt sweaty.
Cycling (Commute) 28:43 [3] 9.03 km (18.9 kph) +165m
Monday Jan 8, 2018 #
Running intervals 35:00 [3] 7.41 km (4:43 / km) +179m 4:13 / km
shoes: GT2000 WhiteOrange
On my way out decided, hey, its nice and cool, only 30, why not jog there!
While jogging decided, while i'm at it, why not do 8x400m intervals.
Legs felt ok actually, and heat only really hit me when i got to the museum and realised how soaked my shirt was in the aircon.
Cycling (Commute) 26:31 [3] 9.84 km (22.3 kph) +158m
Sunday Jan 7, 2018 #
TrailRunning long 5:33:49 40.02 km (8:21 / km) +809m 7:35 / km
ahr:145 max:182 shoes: Inov8 RaceUltra
Started at 7 and already unbearable in direct sun, I felt like calling it quits for the first time in forestville but was saved by 3 icy poles. Then called it quits at belrose, but convinced to continue by iga air-con. Convinced along the way by jumping in every puddle of water we came across until we got to 4pines belrose.
A pretty weak showing by me mentally, but at the same time, really did feel close to collapse at multiple points. Superstrong by ondrej and mounty who seemed pretty unfazed by the >40 degree heat
Food - Powerade, 3 icy poles, coke, 1 gel, 2 bars
Water - no idea as a lot went over the head
Thursday Jan 4, 2018 #
Cycling (Commute) 18:18 [3] 6.04 km (19.8 kph) +97m
TrailRunning long 2:09:21 [3] 21.95 km (5:54 / km) +772m 5:01 / km
shoes: GT2000 WhiteOrange
Unfortunately forgot to do the intended woolwich loop on the way out, so added berry and balls and badangi on the way back.
Very hot on the way back and pretty spent... wish the rain at the start had kept up.
Wednesday Jan 3, 2018 #
Cycling (Commute) 25:59 [3] 9.07 km (20.9 kph) +118m
Running hills 52:31 [5] 6.77 km (7:45 / km) +176m 6:52 / km
shoes: GT2000 WhiteOrange
Instead went to Moo stairs and did 2x10 reps. First was 8:40, second was 9:10.
Such a brutal session. Absolutely shattered on the ground after both sets.
Cycling (Commute) 26:39 [3] 7.97 km (17.9 kph) +115m
Tuesday Jan 2, 2018 #
Cycling (Commute) 25:04 10.06 km (24.1 kph) +139m
ahr:131 max:167
Running 1:23:07 14.09 km (5:54 / km) +586m 4:53 / km
ahr:136 max:165 shoes: GT2000 WhiteOrange
Cycling (Commute) 30:12 [3] 9.91 km (19.7 kph) +132m
Monday Jan 1, 2018 #
Note
Pretty enjoyable year, definitely achieved more improvement than expected with a newborn child, and worked around that well without sacrificing too much.
Happy with race results from IM70.3, City2Surf, halfMara, 10k and 5k PBs, CoastalClassic and Solitary was a good result.
A bit disappointed not improving my mara PB this year, and struggled in Jabulani and cradle.
Learnings through the year was the importance of quality workouts - Ondrej and i shifted out approach mid year and immediately got great results in training splits and short-course races. I also learnt a lot about bike training and zones / plan construction in the IM block.
2018 outlook
Hope to do a long ultra that i'm happy with my performance, as i still have always felt a bit underdone. maybe tarawera or UTA
Hope to do another 70.3 or full IM.
I'd like to improve PBs in all lengths, which i think is do-able. 5k, 10k, 21k, 42k.
I'd like to do a bit more epic-training this year. 2017 was the year of fitting in lots of non-epic stuff.
Cycling 1:06:35 30.49 km (27.5 kph) +184m
ahr:139 max:164 shoes: Cervelo P3
Running 38:23 [3] 3.86 km (9:57 / km) +55m 9:18 / km