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Training Log Archive: bartholemeu

In the 7 days ending Aug 19, 2014:

activity # timemileskm+mload
  Running3 3:18:05 25.74(7:42) 41.42(4:47) 63100.0
  TrailRunning1 2:16:50 11.2(12:13) 18.03(7:35) 17513.4
  Cycling4 1:31:28 11.29 18.18 7616.7
  Swimming1 41:00 1.24(32:59) 2.0(20:30)24.6
  Orienteering1 24:23 3.47(7:02) 5.58(4:22) 8321.1
  Strength & Conditioning 1 15:004.5
  Total9 8:26:46 52.94 85.2 397180.2
  [1-5]9 8:16:17

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WeThFrSaSuMoTu

Tuesday Aug 19, 2014 #

Event: London Park Race #10: Brockwell Park
 
8 AM

Cycling (Commute) 12:00 [1] 3.0 km (15.0 kph)
shoes: Specialized TriCross

6 PM

Cycling 30:20 intensity: (2:41 @0) + (23:39 @1) + (3:09 @2) + (9 @3) + (28 @4) + (14 @5) 8.8 km (17.4 kph) +51m
ahr:115 max:179 shoes: Specialized TriCross

7 PM

Running warm up/down 4:39 intensity: (4 @0) + (3:00 @1) + (1:35 @2) 0.82 km (5:40 / km) +8m 5:24 / km
ahr:127 max:138 shoes: GT2000 Orange

Orienteering race (Brockwell Park Race) 24:23 intensity: (15 @1) + (5 @2) + (15 @3) + (4:47 @4) + (19:01 @5) ** 5.58 km (4:22 / km) +83m 4:04 / km
ahr:168 max:179 shoes: GT2000 Orange

Ran a pretty strong race, but still had a couple of weaknesses.
1st km i ran quite slow despite the controls being quite easy. Took about a km to get into the groove of pushing the pace. Think i should run a warm up that accelerates to race pace at the end.
Control on the edge of the bmx track, i got to the right area, but should have just looked up for the tree for orientation. lost a good amount of time.
Otherwise mapreading was pretty good. Still not completely familiar with everything on the map (whats allowed, whats not) but will get there with time.
9th place.
Nice Park!

[EDIT] had a look at splits analysis, which confirms the above. I was a lot slower than others to controls early 1,3,5 but was cruising after that. Lost about 30 seconds on the bmx track compared to those around me, which dropped me from around 5th-6th place. happy with that.

Running warm up/down 7:13 intensity: (48 @1) + (4:49 @2) + (1:36 @3) 1.4 km (5:10 / km) +15m 4:54 / km
ahr:140 max:149 shoes: GT2000 Orange

Cycling 19:08 intensity: (10 @0) + (10:02 @1) + (7:44 @2) + (1:12 @3) 6.38 km (20.0 kph) +25m
ahr:128 max:148 shoes: Specialized TriCross


Long - Splits

Monday Aug 18, 2014 #

7 PM

Cycling (Spinning) 30:00 [3]
shoes: Willier Izoard

meant to be easy, but wasn't easy
8 PM

Strength & Conditioning 15:00 [3]

Strength, but really not feeling it.

Sunday Aug 17, 2014 #

3 PM

Running long (RacePace) 1:56:12 intensity: (22 @0) + (6:10 @1) + (21:44 @2) + (26:19 @3) + (23:18 @4) + (38:19 @5) 24.01 km (4:50 / km) +29m 4:49 / km
ahr:153 max:173 shoes: Gt2000 Black

Attempted 2x10km sections at Mara Race Pace (4:15mk). pulled out with 6k to go.

First 10 km went good, not great, with gusty wind making it difficult for pacing, but ended up under time, but over worked.
Second 10 km was pretty tough after not recovering too well in the 2km rest. ended up pulling out at 3.5km after struggling to keep pace. Tried to pick it up again after a rest, but it wasn't happening.
Still considering whether 4:15mk should be my RP, or whether i should move back to 4:20mk. Need another racepace session to decide.

Not the best result, which i blame on wind which seemed to be a headwind the whole way, a hot day, and too long on my feet yesterday. Being on antibiotics for my leg i guess wouldn't be helping...

Lesson: for these workouts identified as one of THE key workouts in a schedule, keep the day before completely rested, if for no other reason than to have no excuses.

Saturday Aug 16, 2014 #

2 PM

TrailRunning long 2:16:50 intensity: (6:58 @0) + (2:05:24 @1) + (4:18 @2) + (10 @3) 18.03 km (7:35 / km) +175m 7:14 / km
ahr:110 max:146 shoes: Gt2000 Black

v. slow with Anne for her long run (18km). Some strides and technique drills near the end to stretch out.

Made a great route through places we hadn't been before starting with a lap around Crystal palace, through Dulwich wood, Horniman park, Camberwell old cemetary, Peckham Rye Park, Peckham canal and Burgess Park. criss-crossing the greenchain walk in places.
Came across a Dulwich Paragon hillclimb race (cycling) which was cool.
Camberwell cemetary was awesome with some well-overgrown old 100 year old stones etc.

Probably a bit long for a recovery run considering what i want to achieve tomorrow, but consciously made that sacrifice to spend some time with Anne.

Friday Aug 15, 2014 #

4 PM

Running tempo 1:10:01 intensity: (14 @0) + (19:29 @1) + (5:47 @2) + (10:14 @3) + (11:49 @4) + (22:28 @5) 15.2 km (4:36 / km) +11m 4:35 / km
ahr:149 max:176 shoes: Gt2000 Black

4E7T4E
happy with this. pace was on tempo (4mink) and strong technique.
Was considering doing an 8th k at tempo, and defo could have done it, but pulled out at 7. probably the right call

Only thing is that my HR was steadily rising through the whole tempo section, which i think indicates it may have been slightly fast and above threshold.

Thursday Aug 14, 2014 #

Event: LOK London Park Race
 

Note
(sick)

Got bitten by something on Tuesday night on my right calf.
Since then i think it's gotten infected, and my right leg is now a balloon.
Am on antibiotics (penicillin) and need to try and keep my feet up. not sure yet how this will effect my training over the next couple of days, but should probably skip the race tonight

Wednesday Aug 13, 2014 #

6 PM

Swimming long 41:00 [4] 2.0 km (20:30 / km)

London Fields Lido (50m)
Great time to go, only got slowed once by a girl doing breaststroke in the fast lane.
Worked on bodyroll which felt nice. Finding arm strength is letting me down a little, and affecting my technique.

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