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Training Log Archive: bartholemeu

In the 7 days ending Oct 25, 2015:

activity # timemileskm+mload
  Running4 7:59:37 52.98(9:03) 85.26(5:38) 1161201.9
  Swimming3 1:33:31 2.73(34:12) 4.4(21:15)35.4
  Cycling2 1:13:16 13.85(11.3/h) 22.3(18.3/h) 2967.3
  Orienteering1 48:51 6.57(7:26) 10.57(4:37) 20645.0
  Strength & Conditioning 1 18:0010.8
  Total9 11:53:15 76.14 122.53 1663300.4
  [1-5]9 11:52:54

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MoTuWeThFrSaSu

Sunday Oct 25, 2015 #

Event: South Sydney Summer Series #3 - Double Bay
 
11 AM

Swimming intervals 34:20 [4] 1.6 km (21:27 / km)

200s at just under 3:40s
Technique notes - maintaining even pressure through the whole stroke and keeping balance up

Saturday Oct 24, 2015 #

11 AM

Running long 4:32:24 [3] 42.41 km (6:25 / km) +775m 5:53 / km
shoes: Gt2000 BlackYellow

Sydney Craft Beer Week pubcrawl 2015
Absolute cracker of a day taking in
4pines in manly, nomad in brookvale, flat rock in naremburn, lord Nelson in the rocks, wayward in Camperdown, young Henry in Newtown, batch in marrickville.
Some heavy bushbashing through Allenby park and nice trails in manly dam on the long 15km thirst-inducing leg.
Best beers were batch APA and 4pines English ale.
Nice!

Friday Oct 23, 2015 #

4 PM

Cycling (Commute) 28:27 [1] 8.52 km (18.0 kph) +158m
shoes: Specialized TriCross

Swimming 30:00 [2] 1.4 km (21:26 / km)

Average swim session. feeling awkward and slow. relaxed towards the end, but still not really feeling it. Shame given i had the lane to myself.

Cycling (Commute) 8:39 [1] 2.18 km (15.1 kph) +43m
shoes: Specialized TriCross

Thursday Oct 22, 2015 #

12 PM

Running 49:32 intensity: (17 @0) + (5 @1) + (2:49 @2) + (42:17 @3) + (4:04 @4) 9.44 km (5:15 / km) +68m 5:04 / km
ahr:134 max:151 shoes: GT2000 Yellow

Easy recovery pyrmont with Andy. Feeling very sluggish and still struggling with cadence

Wednesday Oct 21, 2015 #

Event: 25th Sydney Summer Series #3 - Macquarie Park
 
7 AM

Cycling (Commute) 36:10 [1] 11.59 km (19.2 kph) +95m
shoes: Specialized TriCross

Relaxing commute on bikepaths
6 PM

Orienteering race (Summer series ) 48:51 intensity: (6 @1) + (7 @2) + (6 @3) + (3:18 @4) + (45:14 @5) 10.57 km (4:37 / km) +206m 4:13 / km
ahr:162 max:174 shoes: GT2000 Yellow

Really felt yesterday's run today and hit a wall after 25 mins. Was trudging along after that. 2 errors, each costing 2 minutes - 1 returning to a control I'd already tagged, and 2 having to go back to a control after running past it forgetting to tag. 470 points total after penalties which isn't too bad.
Felt pretty smashed after. A rest is required.

Tuesday Oct 20, 2015 #

5 PM

Running tempo 2:00:13 intensity: (4 @0) + (8 @1) + (3:27 @2) + (3:12 @3) + (35:25 @4) + (1:17:57 @5) 27.18 km (4:25 / km) +208m 4:16 / km
ahr:157 max:170 shoes: Gt2000 BlackYellow

1k warmup 22k marathon race pace 4k cooldown around balmain bay.

Everything that went wrong on my last MRP went right here, and i learnt a lot.
Ran without a bag through a thunderstorm so heat wasnt an issue until later, and kept an eye on HR rather than pace (aiming around 160bpm). Only kms outside of pace range were uphills and technical sections. Very happy. Technique on road is coming back as well although cadence was dropping and needed to be forced in the last 3km.
avg pace for section 4:11

and no birdshit!

Monday Oct 19, 2015 #

1 PM

Running (Tech) 37:28 [2] 6.23 km (6:01 / km) +110m 5:31 / km
shoes: New Balance Minimus

Oregon circuits in minimals.
Cadence and footstrike on the runs

Strength & Conditioning (Oregon Circuits) 18:00 [4]
shoes: New Balance Minimus

18 circuits.
highlights - singleleg chair squats, uphill lungewalk, 1leg planks, deep stepups.
6 PM

Swimming tempo 29:11 [3] 1.4 km (20:51 / km)

Too many dickheads in the pool today. Looks like I'll have to find somewhere else to swim for the summer.
3x400s

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