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Training Log Archive: bartholemeu

In the 31 days ending Dec 31, 2018:

activity # timemileskm+mload
  Cycling17 9:21:05 107.44(11.5/h) 172.91(18.5/h) 131361.5
  Swimming6 3:34:29 5.72(37:31) 9.2(23:19)64.3
  TrailRunning2 2:55:52 17.25(10:12) 27.76(6:20) 43449.6
  Running10 2:52:24 20.23(8:31) 32.55(5:18) 22432.9
  Strength & Conditioning 3 1:45:0031.5
  Orienteering1 41:05 5.7(7:13) 9.17(4:29) 14320.2
  Total33 21:09:55 156.33 251.59 2114260.0
  [1-5]33 19:46:59

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Thursday Dec 27, 2018 #

Event: SSS#13 Sydney Summer Series (THURSDAY) Milson Park, Kirribilli
 
Event: 2018 Xmas 5Days Day 1 - Milson Park, Kirribilli
 

Sunday Dec 23, 2018 #

Event: Big Foot Sprints XXI
 

Saturday Dec 22, 2018 #

Note
(sick)

Unfortunately had some bad results from the scans i had on my heart. Will need to take an extended period of time off.

Friday Dec 21, 2018 #

Strength & Conditioning (Physi) 1:00:00 [3]

Saw Martin under prong and brooners recommendation.
After playing with my R ankle for a while he became frustrated... "I just can't get this to move" and demonstrated that a certain joint should move freely by doing in on my L leg.
Seems like my fibula is quite stuck, to the talus, and a little up at the knee, and i need to get a bunch of massage and joint movement on it, and stretching calves. I guess probably from minor ankle strains etc.

Thursday Dec 20, 2018 #

Note
(injured)

Ankle/leg/foot feeling worse rather than better, and now losing significant mobility. Seeing physio tomorrow
8 AM

Cycling 1:14:43 intensity: (5:44 @0) + (36:55 @1) + (19:20 @2) + (11:54 @3) + (50 @4) 20.45 km (16.4 kph) +94m
ahr:126 max:160 (injured) shoes: Cannondale S6 Black

Had to get a secret santa present. Ankle feeling really stiff and didn't feel great even cycling easy.
Also, getting some bad chainskip on ONE sprocket after replacing the chain, so will need a new cassette.
3 PM

Cycling 18:24 intensity: (42 @0) + (9:43 @1) + (7:17 @2) + (42 @3) 5.01 km (16.3 kph) +16m
ahr:124 max:150

Wednesday Dec 19, 2018 #

Event: 28th Sydney Summer Series "Map-running Sydney" - Mosman
 

Note
(injured)

Continuing the full week off, and foot isn't really getting any better. will give it the week then look to see someone.
Pulled out of xmas-5-days, and probably should wait before committing to anything in the near future.

Monday Dec 17, 2018 #

Note
(injured)

leg really is no better than it was a week ago, running yesterday felt pretty bad, and after the swim felt terrible.
Think i have to take a real week off, hopefully can do something in the mountains xmas eve, and maybe xmas 5-days

Sunday Dec 16, 2018 #

8 AM

Running 29:22 intensity: (32 @0) + (11:59 @1) + (15:25 @2) + (1:26 @3) 4.83 km (6:05 / km) +44m 5:49 / km
ahr:128 max:149 shoes: NB Vazee v4 Blue

to the pool with prong
9 AM

Swimming 30:00 [3] 1.4 km (21:26 / km)

with Prong

Thursday Dec 13, 2018 #

Note
(injured)

Injured, but went to SSS anyway yesterday and met Anne and Oscar there to take Oscar around the mini course.
However despite it being quite publicised that there is "a MINI course every week" and even the bulletin the day before saying "a free MINI this week", it said later in the bulletin that there would not be one, and there was not one.
Ok for me as it was on my way home, but a bit of a shitter for Anne who drove there specifically for it.
All good, he got to beep 3 controls within his range and play in the playground.
Still, a bit shitty.
6 AM

Strength & Conditioning 15:00 [3]

biceps, pushups, back extensions, tridips
8 AM

Cycling 25:31 intensity: (24:30 @1) + (31 @2) + (30 @3) 8.51 km (20.0 kph) +15m
ahr:109 max:149

1 PM

Swimming 36:28 [3] 1.6 km (22:47 / km)

4x400s with paddles on the 1st and 3rd.
Trying to minimise kick, but couldn't help it sometimes.
R leg now has a noticeable lump developing, despite feeling a little better.

Running 8:37 intensity: (1:03 @1) + (2:19 @2) + (5:15 @3) 1.59 km (5:26 / km) +19m 5:08 / km
ahr:141 max:153

Running 8:38 intensity: (20 @1) + (1:39 @2) + (6:39 @3) 1.7 km (5:05 / km)
ahr:143 max:152

Wednesday Dec 12, 2018 #

7 AM

Cycling 33:26 intensity: (2:22 @0) + (28:42 @1) + (1:37 @2) + (45 @3) 10.85 km (19.5 kph) +84m
ahr:114 max:148

1 PM

Swimming 30:00 [3] 1.4 km (21:26 / km)

10x100s on 2:00 plus wucd.
seemed to hit 1:40-1:45, with some laps near the end feeling really efficient, down to 40-44 spl
Tried not to kick at all, and foot felt a little better.
fenix isn't as good as the suunto for swimming. data out is terrible.

Running 7:19 intensity: (5:48 @1) + (1:30 @2) + (1 @3) 1.53 km (4:47 / km) +16m 4:33 / km
ahr:126 max:139

Running 8:34 intensity: (1:25 @1) + (4:13 @2) + (2:56 @3) 1.69 km (5:04 / km) +11m 4:55 / km
ahr:138 max:149

4 PM

Cycling 17:43 intensity: (18 @0) + (11:14 @1) + (5:32 @2) + (39 @3) 6.61 km (22.4 kph) +64m
ahr:124 max:146

Tuesday Dec 11, 2018 #

12 PM

Running 7:49 intensity: (28 @1) + (4:33 @2) + (2:48 @3) 1.6 km (4:53 / km) +5m 4:48 / km
ahr:140 max:149

1 PM

Swimming 42:17 [3] 2.05 km (20:38 / km)

4x500s, pushing the last 100.
around 1:50s with the last at 1:40s
Starting to have a nice sensation of efficiency in the water at times
kicking is really hurting my leg, so will need to get a buoy to continue.

Running 9:02 intensity: (1:34 @1) + (3:41 @2) + (3:46 @3) + (1 @4) 1.65 km (5:27 / km)
ahr:137 max:158

6 PM

Cycling 27:12 intensity: (3:44 @0) + (21:10 @1) + (2:17 @2) + (1 @3) 7.93 km (17.5 kph) +33m
ahr:116 max:136

Monday Dec 10, 2018 #

8 AM

Cycling 21:07 intensity: (4:34 @0) + (14:13 @1) + (1:47 @2) + (33 @3) 6.02 km (17.1 kph) +47m
ahr:112 max:152

1 PM

Swimming 28:26 [3] 1.0 km (28:26 / km)

Busier pool, so was better to do fast 100s with pauses to find a good gap.
A lot happier with how speed worked in this session, landing 1:30-1:40 with effort.
Finding that holding my head lower in the water seems to be a good way of relaxing and getting a better hand entry. Also concentrating on the lat-pulling seems to held my catch.

Running 7:54 intensity: (2:38 @1) + (5:15 @2) + (1 @3) 1.51 km (5:13 / km) +12m 5:01 / km
ahr:130 max:141

Running 8:14 intensity: (6:04 @1) + (1:40 @2) + (30 @3) 1.53 km (5:24 / km) +11m 5:12 / km
ahr:125 max:144 (injured)

leg really uncomfortable running to and from the pool.

Sunday Dec 9, 2018 #

6 AM

Cycling 1:16:35 intensity: (7:49 @0) + (1:04:20 @1) + (4:25 @2) + (1 @3) 25.27 km (19.8 kph) +342m
ahr:116 max:138 shoes: Specialized TriCross

V easy bike with Craig in Jervis. Surprised how little power he has atm.
Got down to a beautiful bay where someone was setting off for an ocean swim in absolutely picture perfect conditions... basically a km wide swimming pool!
leg a little painful when power required, so rode one-legged a fair bit

Saturday Dec 8, 2018 #

2 PM

TrailRunning 32:19 intensity: (12 @0) + (5:02 @1) + (16:42 @2) + (10:23 @3) 5.6 km (5:46 / km) +111m 5:15 / km
ahr:138 max:150 (injured)

easy jog around Hyams beach (Jervis Bay).
R leg is still pretty painful, but i think healing with rest.

Friday Dec 7, 2018 #

8 PM

Cycling 18:57 intensity: (5:13 @0) + (13:17 @1) + (26 @2) + (1 @3) 3.33 km (10.5 kph) +52m
ahr:105 max:140 shoes: Specialized TriCross

Thursday Dec 6, 2018 #

8 AM

Cycling 29:44 intensity: (3:39 @0) + (18:55 @1) + (4:22 @2) + (1:41 @3) + (1:00 @4) + (7 @5) 8.17 km (16.5 kph) +28m
ahr:117 max:174

2 PM

Cycling 19:30 intensity: (2:44 @0) + (14:40 @1) + (2:05 @2) + (1 @3) 5.25 km (16.2 kph) +49m
ahr:115 max:135

Cycling 7:52 intensity: (3:46 @0) + (4:05 @1) + (1 @3) 1.39 km (10.6 kph)
ahr:102 max:125

Wednesday Dec 5, 2018 #

Event: 28th Sydney Summer Series "Map-running Sydney" - Birchgrove
 
7 AM

Cycling 29:19 intensity: (2:19 @0) + (20:00 @1) + (6:52 @2) + (8 @3) 10.62 km (21.7 kph) +75m
ahr:117 max:147

4 PM

Cycling 29:29 intensity: (3:47 @0) + (21:46 @1) + (3:55 @2) + (1 @3) 9.36 km (19.0 kph) +116m
ahr:113 max:142

Orienteering race (SSS) 41:05 intensity: (6 @0) + (21 @1) + (55 @2) + (12:56 @3) + (26:47 @4) 9.17 km (4:29 / km) +143m 4:09 / km
ahr:159 max:169 (injured) shoes: Boston Adidas boost

SSS Birchgrove.
Ran a good tempo and mistake free outside the circle, but lots minutes in mistakes on two map-vagueness controls, one just a silly direction by me.
R leg is now giving me a good amount of grief. Seems to be right down the chain (hip, knee, ankle), but mostly around outside lower leg, and ankle mobility. I think it is caused by the knee more than anything. strangely not really isolateable to a muscle.
2nd a couple of minutes of Richard
will need to rest it
6 PM

Cycling 24:18 intensity: (12:45 @0) + (9:00 @1) + (2:32 @2) + (1 @3) 6.78 km (16.7 kph) +74m
ahr:99 max:138

Tuesday Dec 4, 2018 #

7 AM

Cycling 1:04:59 intensity: (3:14 @0) + (38:01 @1) + (19:47 @2) + (3:57 @3) 22.49 km (20.8 kph) +126m
ahr:123 max:151

CP commute. i think a better way through the city would be to head to the kentst path, but go straight, and end up around darling harbour.
1 PM

Running 8:09 intensity: (2:56 @1) + (5:13 @2) 1.63 km (5:00 / km) +13m 4:49 / km
ahr:129 max:136 shoes: Adidas Adios Boost

2 PM

Swimming 47:18 [3] 1.75 km (27:02 / km)

Swim. 100m then 5x300s with the first 200 easy technique, then 100 hard.
Was a really good set to assess technique then apply it pushing the pace.
Am wondering about body-roll timing. the last couple of sets i was delaying my roll until after i'd started my pull (other hand already in the water), and it felt a bit more natural for the shoulder.
Catching up with stroke timing is also helping a lot with keeping the legs really high.

Feeling a bit more confident in applying this new technique to speedwork now, although wierdly, looking at the graph of laptimes/strokes etc doesn't seem to show much of a difference between hard laps and easy...? maybe a fenix thing

Running 7:32 intensity: (1:52 @1) + (5:39 @2) + (1 @3) 1.61 km (4:41 / km) +18m 4:26 / km
ahr:135 max:141 shoes: Adidas Adios Boost

6 PM

Cycling 26:31 intensity: (6:10 @0) + (19:37 @1) + (43 @2) + (1 @3) 8.01 km (18.1 kph) +46m
ahr:110 max:134

Monday Dec 3, 2018 #

7 AM

Running 30:43 intensity: (11 @0) + (3:31 @1) + (13:25 @2) + (13:36 @3) 6.04 km (5:05 / km) +45m 4:54 / km
ahr:140 max:154 shoes: GT2000 WhiteOrange

Cadence minutes playing with some pose concepts. Was able to maintain much higher cadence (192ish) using heel pulls.
5 PM

Running 30:31 intensity: (30 @0) + (11:09 @1) + (18:51 @2) + (1 @3) 5.65 km (5:24 / km) +31m 5:15 / km
ahr:129 max:140 shoes: GT2000 WhiteOrange

planned for monas commute, but was very hot out and my R leg, from ankle mobility up to hip all feels a bit shite. Though maybe its an identical stress fracture to what i had on L years ago, but more likely mobility. will see how it goes

Sunday Dec 2, 2018 #

Event: Ironman Busselton 2018
 
11 AM

Cycling (Turbo) 15:45 intensity: (12:25 @0) + (3:19 @1) + (1 @3) 6.87 km (26.2 kph) +51m
ahr:84 max:122 shoes: Cervelo P3

12 PM

Strength & Conditioning 30:00 [3]

Strength. Stepups, 1leg squatsits, sideplanks, pushups, deadlifts, etc.
Interesting experiment with stepups, if you keep your lower leg really far forward (underneath the step), it makes it tonnes harder

Saturday Dec 1, 2018 #

7 AM

TrailRunning 2:23:33 intensity: (10 @0) + (12:25 @1) + (37:06 @2) + (1:14:46 @3) + (18:54 @4) + (12 @5) 22.16 km (6:29 / km) +323m 6:02 / km
ahr:146 max:171

St Leonards to Taronga via flatrock and middle head with Jack and Brooner.
Felt good, pretty nice inoffensive route.
Some nice little bushbashes and coasteering, including one that i THINK connects balmoral to middle head without the stairs, and around the bottom of the spit.

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