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Training Log Archive: bartholemeu

In the 7 days ending Mar 26, 2015:

activity # timemileskm+mload
  Cycling9 9:31:09 137.81(14.5/h) 221.78(23.3/h) 1809176.6
  Swimming4 3:57:18 6.59(36:02) 10.6(22:23)71.2
  Total12 13:28:27 144.39(5:36) 232.38(3:29) 1809247.8
  [1-5]11 11:58:49

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FrSaSuMoTuWeTh

Thursday Mar 26, 2015 #

6 PM

Swimming (Prince Alfred Park Pool) 1:02:08 [3] 2.8 km (22:11 / km)

CSS test, and a lot of drills
200m = 3:30
400m = 7:15
CSS = 1:53
Didn't quite pace it perfectly, and could probably take 5 secs of each one, but would result in the same CSS.

Wednesday Mar 25, 2015 #

Event: Sydney Summer Series #26 - Macquarie Park
 
7 AM

Swimming (Prince Alfred Park Pool) 39:21 [3] 1.55 km (25:23 / km)

Finally was able to slow down completely during warmup, but going in the slow lane, and doing drills - 1 hand swimming, pausing in posture during catch, catchup drills, fisting (my favourite).
Then swum with no real goals, just trying to relax. struggled, which i attribute to it being my first early morning swim, it being a busy pool, and a couple of beers last night.
6 PM

Cycling (Como) 1:34:37 intensity: (4 @0) + (15:18 @1) + (12:13 @2) + (17:31 @3) + (28:32 @4) + (20:59 @5) 39.55 km (25.1 kph) +602m
ahr:154 max:207 shoes: Cannondale Super6 Green

After work to Como and back.
Some busier roads, so a bit stressful, but nice once i was down there.
Need some better lights.
8 PM

Cycling warm up/down (Turbo) 10:02 [1] 3.7 km (22.1 kph)
ahr:127 max:135 shoes: Willier Izoard

Tuesday Mar 24, 2015 #

6 AM

Cycling tempo (Spinning) 58:23 intensity: (12:23 @2) + (46:00 @3) 24.3 km (25.0 kph)
ahr:131 max:164 shoes: Willier Izoard

30min LTHR test in aero position with long wu+cd
Absolute sweatfest. Pretty pissed that my HRM decided to die during this one, but i think FTP can be estimated between 180-190, and HR around 150.
Probably could do a bit better if i'd eaten before, and not recovering from illness

Monday Mar 23, 2015 #

5 PM

Swimming intervals (Prince Alfred Park Pool) 56:07 [3] 2.8 km (20:03 / km)

20*100s@2:05. Every 3rd lap with kicking, the rest with pull buoy.
Felt good!
Could probably move this to 2:00s, but probably more valuable to get used to the speed, and move to 10*200s @ 4:10.

Watched some good videos on the catch and body rotation (thinking of your hip as a stabalising fin) prior to going which helped a lot.
https://www.youtube.com/watch?v=w6o_nsIutU4
https://www.youtube.com/watch?v=2X39OMt5wu0

Sunday Mar 22, 2015 #

Event: Sydney Sprint Series #8
 
7 AM

Cycling (Kurnell TT) 2:34:23 intensity: (14:23 @1) + (30:43 @2) + (58:42 @3) + (48:59 @4) + (1:36 @5) 72.23 km (28.1 kph) +167m
ahr:151 max:237 shoes: Cannondale Super6 Green

To Kurnell and back. couple hard TT sections.

Absolutely shattered when i got home, despite eating and drinking pretty well. Suspect its still a bit of illness. Was a mess all day.
11 AM

Cycling (Commute) 18:08 [1] 4.07 km (13.5 kph) +400m
shoes: Specialized TriCross

Saturday Mar 21, 2015 #

6 AM

Cycling (East Beaches) 1:50:34 intensity: (18 @0) + (22:50 @1) + (24:31 @2) + (19:53 @3) + (23:13 @4) + (19:49 @5) 46.35 km (25.2 kph) +554m
ahr:150 max:177 shoes: Cannondale Super6 Green

With John Weir.
5 PM

Cycling warm up/down (with Anne) 1:29:16 [0] 16.55 km (11.1 kph) +86m
shoes: Specialized TriCross

Friday Mar 20, 2015 #

6 PM

Swimming long (1hour TT) 1:19:42 [3] 3.45 km (23:06 / km)

400m warm up, then 1 hour stint.
Had only intended on doing 20mins, but felt good so just kept going until the pool closed. Pretty slow though.
100% with pull buoy

Cycling warm up/down (in/out of pool) 15:00 [2] 5.0 km (20.0 kph)
shoes: Specialized TriCross

Riding to/from pool
8 PM

Cycling (Turbo) 20:46 [3] 10.03 km (29.0 kph)
shoes: Cannondale Super6 Green

ride off the swim.

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