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Training Log Archive: bartholemeu

In the 7 days ending May 24, 2015:

activity # timemileskm+mload
  Cycling3 9:49:58 141.79(14.4/h) 228.18(23.2/h) 2897209.3
  Swimming3 2:28:07 4.54(32:39) 7.3(20:17)41.1
  Running4 1:49:24 13.68(8:00) 22.01(4:58) 24840.8
  Strength & Conditioning 1 25:007.5
  Total9 14:32:29 160.0 257.5 3145298.8
  [1-5]9 14:14:39

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MoTuWeThFrSaSu

Saturday May 23, 2015 #

6 AM

Cycling long 8:05:21 intensity: (8:03 @0) + (18:28 @1) + (2:32:05 @2) + (2:09:09 @3) + (2:57:17 @4) + (19 @5) 181.55 km (22.4 kph) +2522m
ahr:130 max:160 shoes: Cannondale Super6 Green

Long solo to wisemans ferry, sackville, kurrajong and windsor downs.
Dad joined for the first 30km.
Some really pleasant bits (River Road, slopes road and the downs) and some real horrible bits (putty road)
Punctured in north richmond and didn't get going for about 30 mins due to the new valve busting.
Couldn't quite stay aero enough on this ride, as it was undulating at all times.
This will be the biggest ride before the IM, next week will be shorter bricks.
2 PM

Running (Brick) 22:00 intensity: (16 @1) + (54 @2) + (4:57 @3) + (14:24 @4) + (1:29 @5) 5.03 km (4:22 / km) +6m 4:21 / km
ahr:145 max:160 shoes: Gt2000 Black

Run off the bike.
surprisingly could maintain a reasonable pace, but had to pause for a bit around 4km with some funny (r)chest pain. Eased off a bit and got through it.
42km off the bike is gonna be tough, but today's a good marker for how i'll need to pace at IM

Thursday May 21, 2015 #

1 PM

Running 23:43 [3] 5.11 km (4:38 / km) +49m 4:25 / km
shoes: Gt2000 Black

Lunchtime core warmup

Strength & Conditioning (Core) 25:00 [3]

Lunchtime core.
100 chair squats, 20 lunge matrix, 30 heel drops, 30 dips, 2 min plank, donkeycocks, legraises, kneeraises.
5 PM

Swimming long 1:38:53 [3] 5.0 km (19:47 / km)

Long swim. Felt great apart from a portion in the middle where the pool got a bit busy. I'm really bad at stressing out about holding ppl up etc.
calves a bit crampy at the end but otherwise a nice rythym.

Wednesday May 20, 2015 #

6 AM

Cycling (Turbo) 51:18 intensity: (5:44 @1) + (18:02 @2) + (17:15 @3) + (10:17 @4) 23.04 km (26.9 kph) +53m
ahr:123 max:152 shoes: Willier Izoard

was aiming for 3x10min threshold with 5min breaks, but couldn't push through the last rep, so was 10,10,5
Legs struggling this morning.

Running (Brick) 29:36 intensity: (28 @2) + (8:05 @3) + (21:03 @4) 5.81 km (5:05 / km) +81m 4:46 / km
ahr:143 max:154 shoes: GT2000 Yellow

Run-commute off the bike.
Legs responding well to post-bike runs
Leg seems to feel at its worst in the first 500m (4/10), then calms down (1/10)

Tuesday May 19, 2015 #

6 AM

Cycling (Turbo) 53:19 intensity: (9:47 @0) + (1:12 @1) + (7:24 @2) + (21:27 @3) + (13:29 @4) 23.59 km (26.5 kph) +322m
ahr:121 max:155 shoes: Cannondale Super6 Green

zwift
standing climbs (3mins) and 4min sections above threshold

felt a bit sluggish today
6 PM

Swimming 16:13 [3] 0.8 km (20:16 / km)

Was held back at work, then the pool closed early, so this barely counts as a workout :(

Monday May 18, 2015 #

7 AM

Swimming 33:01 [2] 1.5 km (22:01 / km)

Definition of recovery swim. Legs feel great now.
Concentrating on
Gliding forward with the end of the stroke, paddles, leading arm in line with the body
5 PM

Running 34:05 [2] 6.05 km (5:38 / km) +112m 5:09 / km
shoes: Gt2000 Black

Steady run-commute to test out the leg.
Felt ok, could feel it, but pain was about a 2/10.

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