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Training Log Archive: bartholemeu

In the 7 days ending Apr 12, 2015:

activity # timemileskm+mload
  Cycling10 14:31:31 216.69(14.9/h) 348.73(24.0/h) 6587175.0
  Swimming4 3:11:39 5.33(35:59) 8.57(22:22)61.7
  CrossTraining2 1:50:38 3.43(32:16) 5.52(20:03) 6324.4
  Pool Running1 24:234.9
  Total14 19:58:11 225.44 362.82 6650266.0
  [1-5]14 19:25:12

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MoTuWeThFrSaSu

Sunday Apr 12, 2015 #

6 AM

Cycling 2:54:09 intensity: (28 @0) + (1:58:15 @1) + (40:47 @2) + (13:58 @3) + (41 @4) 74.25 km (25.6 kph) +767m
ahr:132 max:162 shoes: Cannondale Super6 Green

La Perouse and Centennial park with Viv.
Felt a lot better than yesterday on account of hydration tablets, and it being a lot more stop-start ride by nature.
Some shit navigating... oh well
3 PM

CrossTraining (Kayak) 30:40 intensity: (26:34 @0) + (4:06 @1) 1.64 km (18:41 / km) +1m 18:37 / km
ahr:91 max:110

Kayak in balmain. windy, choppy and not very enjoyable tbh.

Saturday Apr 11, 2015 #

6 AM

Cycling long 5:30:19 intensity: (2:06:39 @1) + (1:36:28 @2) + (1:28:11 @3) + (18:33 @4) + (28 @5) 128.27 km (23.3 kph) +2220m
ahr:140 max:166 shoes: Cannondale Super6 Green

Home to monavale, then to westhead, akuna bay and back home
First half was with John, then set off up the lovely road up to westhead, which was full of cyclists. Very undulating ride, and very taxing. Very short sharp ups, followed by descents... repeat.
Ended up on the Pacific Highway coming back which was bearable for a bit until it fed into 2 lanes, then i jumped off and tried to navigate back home (poorly).

Pretty shattered at the 70k mark, but feeling better near the end with gels and water. Definately not at the top of my game on the bike at the moment

Friday Apr 10, 2015 #

7 AM

Swimming (Clovelly) 17:59 [2] 0.52 km (34:31 / km)

Morning ocean swim at clovelly with anne.
Very cold, no visibility and quite rough. it had rained the night before.
Way too cold and felt a bit crap after 2 and we both called it.
5 PM

Swimming long (Prince Alfred Park Pool) 1:32:08 [3] 4.3 km (21:26 / km)

Pool closed just a bit early to hit 4500m+
Was really labouring the last 1500 so took it easy.

A bit of right shoulder pain. will monitor

Thursday Apr 9, 2015 #

7 AM

Cycling tempo 1:23:38 intensity: (16 @0) + (31:19 @1) + (12:06 @2) + (24:33 @3) + (10:03 @4) + (5:21 @5) 34.56 km (24.8 kph) +309m
ahr:144 max:210 shoes: Willier Izoard

5 x Centenial park laps before work.
Kept on aeros for the full period and held a consistent effort.
Could only just feel my balls at the end.

Good sesh.
5 PM

Cycling 59:18 intensity: (30 @0) + (27:50 @1) + (15:02 @2) + (11:40 @3) + (3:04 @4) + (1:12 @5) 22.25 km (22.5 kph) +344m
ahr:138 max:221 shoes: Willier Izoard

Commute via balmain
6 PM

Cycling (Turbo) 20:20 intensity: (5 @0) + (11:02 @1) + (5:57 @2) + (2:06 @3) + (1:10 @4) 10.66 km (31.5 kph) +101m
ahr:135 max:162 shoes: Willier Izoard

Zwift

Wednesday Apr 8, 2015 #

7 AM

Cycling (Commute) 32:42 [2] 8.96 km (16.4 kph) +100m
shoes: Specialized TriCross

5 PM

Cycling (Commute) 20:53 [2] 5.41 km (15.5 kph) +85m
shoes: Specialized TriCross

Swimming (Victoria Park Pool) 36:53 [1] 1.55 km (23:48 / km)

Mostly drills.

Finding i really need to concentrate on keeping my arm in front of my body esp when breathing. think it has to do with balance.

Pool Running intervals 24:23 [2]

8 x 2min

Cycling (Commute) 7:22 [1] 2.22 km (18.1 kph) +37m
shoes: Specialized TriCross

Tuesday Apr 7, 2015 #

5 PM

Cycling (ToPool) 7:00 [1] 2.55 km (21.9 kph) +38m
shoes: Specialized TriCross

Swimming tempo (Victoria Park Pool) 44:39 [4] 2.2 km (20:18 / km)

Brick - Swim
10x200m on 4:00
kept a pretty good 1:48ish pace throughout, but swallowed a fair bit of water for some reason.
neck and back pretty fatigued from kayaking weekend.

Cycling (FromPool) 6:34 [2] 2.31 km (21.1 kph) +38m
shoes: Specialized TriCross

6 PM

Cycling intervals (Turbo) 1:02:02 intensity: (22:52 @1) + (14:14 @2) + (20:21 @3) + (3:39 @4) + (56 @5) 27.77 km (26.9 kph) +1321m
ahr:134 max:168 shoes: Willier Izoard

Brick - Bike
quick cycle home from the pool then an hour on zwift. a couple of sprints.

Monday Apr 6, 2015 #

8 AM

CrossTraining (Kayak) 1:19:58 [3] 3.88 km (20:38 / km) +62m 19:06 / km

Catching beginner waves at barrima beach
4 PM

Cycling (Turbo) 1:07:14 intensity: (5:06 @0) + (34:41 @1) + (10:25 @2) + (10:36 @3) + (6:09 @4) + (17 @5) 29.52 km (26.3 kph) +1227m
ahr:134 max:166 shoes: Willier Izoard

First ride on Zwift island.
got 10 mins in and decided to do a 20min ftp test.
Pretty brutal, but it reckons 200w avg, so 190-195w ftp.

Great concept (Zwift), but definately needs races/workouts etc.

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