Training Log Archive: bartholemeuIn the 7 days ending Sep 7, 2014:
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Sunday Sep 7, 2014 #
Running race (Maidenhead HM) 1:24:23 21.21 km (3:59 / km) +44m 3:56 / km
ahr:172 max:180 shoes: Gt2000 Black
Hit target of <1:25:00 and PB'd but didn't run a great race with a massive positive split (first 10k was 38:30... 1:30 too fast) Next goal is to try and negative split at Tonbridge HM in 3weeks.
Hips and glutes were still a little tight from last weeks HIM but not too bad.
Gotta figure out my digestion! Always need to do like 3 huge messy craps before a race... Maybe overloading, or eating the wrong types of carbs? Should I be reducing fibre day before maybe?
Running warm up/down 13:00 1.35 km (9:37 / km) +6m 9:25 / km
ahr:123 max:171 shoes: Gt2000 Black
Running warm up/down 6:51 1.12 km (6:06 / km) +24m 5:31 / km
ahr:147 max:153 shoes: Gt2000 Black
Saturday Sep 6, 2014 #
Cycling 2:22:09 [1] 41.3 km (17.4 kph) +157m
shoes: Specialized TriCross
Peddled around north london eating basically.
Brekkie at old st, 2nd brekkie at lookmumnohands, checked out stoke newington (never been there before), ararat bread at dalston markets, smoothie at exmouth market, then lunch with anne in angel. nice day.
Friday Sep 5, 2014 #
Running 8:56 [3] 2.02 km (4:26 / km) +8m 4:21 / km
shoes: New Balance Minimus
Swimming 35:55 [4] 2.05 km (17:33 / km)
- Body roll, right down to the feet getting closer to horizontal
- head behind shoulder and leading arm
- keeping head still/bowwave. Imagining top of head pointing towards the far wall even when breathing..
- some gliding. Stopping stroke with leading arm in front
- finishing outward breath before lifting head to breathe.
Starting to feel a lot more efficient in the water with all of the above in action!
I think i need to speed up strokerate. I am currently averaging about 48 strokes per minute, need to get up above 60.
Running 9:03 [3] 1.89 km (4:48 / km) +7m 4:43 / km
shoes: New Balance Minimus
Thursday Sep 4, 2014 #
Running warm up/down 21:07 4.06 km (5:12 / km) +28m 5:02 / km
ahr:143 max:161 shoes: GT2000 Orange
Running race (Bloomberg Square Mile Rel) 7:16 1.48 km (4:54 / km) +10m 4:45 / km
ahr:173 max:186 shoes: GT2000 Orange
5:49 on a course which has a lot of stairs, and a lot of twists and turns, so can't really say whether its a good result or not
very bad form for the first 500m, stride was way off and leaning a long way back.
Didn't come first at the company which is a BUMMER!
but we got unlimited free beers after, so win win win!
Not really much to learn here...
Running warm up/down 8:55 1.58 km (5:39 / km) +10m 5:28 / km
ahr:146 max:154 shoes: GT2000 Orange
Wednesday Sep 3, 2014 #
Cycling (Turbo) 30:23
ahr:133 max:158 shoes: Willier Izoard
Mostly cadence and technique work
Cycling (Commute) 10:00 [1] 3.0 km (18.0 kph)
shoes: Specialized TriCross
Cycling 23:25 [1] 5.6 km (14.3 kph) +12m
shoes: Specialized TriCross
Swimming 1:00:00 [2] 0.7 km (1:25:43 / km)
- Bodyroll
- Stroke Rhythm. front hand should start stroke when back hand is about 3/4 of the way through
- Swimming in treacle. Good swimmers hands won't move, their bodies move through only, like they are swimming in treacle.
- left arm elbow needs to point to the ceiling, especially when breathing left
- head still and straight behind shoulder, especially just after a breath. A still head generates a bow-wave
- arms shouldn't push down as i breathe
Cycling 24:18 [1] 7.52 km (18.6 kph) +19m
shoes: Specialized TriCross
Tuesday Sep 2, 2014 #
Running 50:43 [3] 10.18 km (4:59 / km) +37m 4:54 / km
shoes: GT2000 Orange
Monday Sep 1, 2014 #
Running (ToPool) 7:46 [3] 1.77 km (4:24 / km) +6m 4:19 / km
shoes: New Balance Minimus
Swimming intervals 28:00 [3] 1.4 km (20:00 / km)
included 4x200m at 3:05, 3:10, 3:15, 3:20. Felt technique fall in the last 60m of each set.
Running (FromPool) 10:00 [3] 2.08 km (4:48 / km) +7m 4:43 / km
shoes: New Balance Minimus