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Training Log Archive: bartholemeu

In the 7 days ending Aug 24, 2014:

activity # timemileskm+mload
  Running5 4:44:59 31.37(9:05) 50.49(5:39) 14888.0
  Cycling7 2:29:16 21.62 34.8 10827.4
  Swimming2 1:36:22 1.27 2.0527.8
  Orienteering1 24:23 3.47(7:02) 5.58(4:22) 8321.1
  Strength & Conditioning 1 15:004.5
  Total13 9:30:00 57.74 92.92 339168.7
  [1-5]13 9:15:20

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MoTuWeThFrSaSu

Sunday Aug 24, 2014 #

5 PM

Running intervals 1:02:35 intensity: (3:17 @0) + (19:53 @1) + (7:32 @2) + (3:05 @3) + (12:09 @4) + (16:39 @5) 11.51 km (5:26 / km) +35m 5:21 / km
ahr:140 max:176 shoes: Gt2000 Black

Berlin
Ran to Tempelhof airport and did 2km intervals down the runway! amazing place with people cycling, running, skateboarding, windskating. amazing.

Westerly wind meant eastbound was a lot easier. Finished with some strides.

Saturday Aug 23, 2014 #

4 PM

Running long 2:10:45 intensity: (8:28 @0) + (2:02:17 @1) 18.03 km (7:15 / km) +22m 7:13 / km
ahr:105 max:124 shoes: Gt2000 Black

Berlin
long and very slow with Anne around Tiergarten etc. Not as fun or easy as it should have been... short slow steps really seem to tighten me up. Think i should opt out of anne's long runs from here on in.

Friday Aug 22, 2014 #

11 AM

Running 8:56 [3] 1.87 km (4:46 / km) +12m 4:37 / km
shoes: New Balance Minimus

Swimming long 36:22 [4] 2.05 km (17:46 / km)

2k swim
Fantastic time in the pool. only 1 other person in the lane max.
Trying to work on what we did at tech class. Found that breathing out from the start of my first stroke means i struggle to maintain 2-3 strokes per breath... will ask about it next wednesday.
managed the 2k ok, but was quite shattered before and after the run back.

Running 9:22 [3] 1.96 km (4:47 / km) +8m 4:41 / km
shoes: New Balance Minimus

Thursday Aug 21, 2014 #

1 PM

Running warm up/down 9:47 [2] 2.36 km (4:08 / km)
shoes: Gt2000 Black

Running race (10k tt) 38:45 intensity: (8 @1) + (9 @2) + (6 @3) + (1:25 @4) + (36:57 @5) 10.27 km (3:46 / km) +15m 3:45 / km
ahr:172 max:177 shoes: Gt2000 Black

Been a while since i did a 10k blast, so figured it would be good to have a go and get a bit of confidence back. mapped a 10k, but had to adjust it at the last second, so not 100% sure on the distance, and gps is always a bit sketchy.
Felt average from about 2.5k, but technique stayed until about 7-8
Turned around at 5.3k into a fairly strong headwind which is obvious from the splits, but given i spent more time with tail than head it might have evened out.
Think actual 10k time would have been something around 38:10. Strava says 38:00. Would need to do an actual 10k race to claim a 38 i think.

vdot now says that a sub-3 mara is achievable, so from now its just about muscular endurance and racepace awareness, and will ease off the VO2/interval sessions.

Running warm up/down 12:57 [2] 2.27 km (5:42 / km) +33m 5:19 / km
ahr:176 max:176 shoes: Gt2000 Black

Wednesday Aug 20, 2014 #

8 AM

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

6 PM

Cycling 20:59 [1] 5.78 km (16.5 kph) +11m
shoes: Specialized TriCross

7 PM

Swimming (Technique) 1:00:00 [1]

1st week of LFTC swimming technique classes

Key points/lessons
- breathing out should be steady and start as soon as you're back in the water
- Feet should be pointed, but relaxed
- legs should be straight but relaxed
- kicking should be using your glutes.
- if swimming steadier i should be able to breathe every 5 strokes or so
- feet will sink if holding in your breath

Very good, although i shouldn't really count it as a workout, as we didn't actually do much swimming. next week i might stay back and do the normal swim fitness session after.
8 PM

Cycling 24:49 [3] 7.84 km (19.0 kph) +21m
shoes: Specialized TriCross

pushed on the way home, but got stopped at every light

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.

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