Training Log Archive: bartholemeuIn the 7 days ending Nov 2, 2015:
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Monday Nov 2, 2015 #
Note
Ridiculously, my legs actually feel better today than they did on Sunday morning.
In hindsight, I guess i put a lot of value into the result, without putting value into the race itself (halfassed taper, dinner party the night before although i didn't go crazy), and was still expecting to rip shreds out of the race... just have to be a bit more realistic.
Swimming intervals 38:03 [4] 1.6 km (23:47 / km)
Can't say the 'ons' felt too quick, looked to be around 0:50s and felt to be thrashing around a bit.
Cycling (Commute) 35:00 [1] 12.0 km (20.6 kph)
shoes: Specialized TriCross
Cycling (Commute) 1:03:10 [1] 19.38 km (18.4 kph) +238m
shoes: Specialized TriCross
Starting to enjoy bike commuting in Sydney, just have to get used to the fact that you need to slow down, take the long way and ride on bikepaths/pavement if you don't want to stress out.
Sunday Nov 1, 2015 #
Running race 37:35 10.0 km (3:46 / km) +50m 3:40 / km
ahr:173 max:180 shoes: Gt2000 BlackYellow
Got off to a quick start, probably too quick, and maintained a good pace for the first 4km before feeling like i had to reign it back a bit and stride. Was maintaining goal pace according to my garmin, a bit slower on the uphill sections, a bit quicker on the downhills, but despite hitting the apexes well I ended up crossing the finish line well down on the time i was trying to pace for (36:30) which either means my garmin cut a few corners, or the course was a bit long.
Ended up finishing just ahead of 2nd female, but overall a little dissappointed. Main learning is in taper - a 10k race still needs a FULL week taper rather than a beerrun, hard intervals and SSS.
Cycling (Commute) 20:00 [1] 6.0 km (18.0 kph)
shoes: Specialized TriCross
Saturday Oct 31, 2015 #
Running 20:40 [1] 3.84 km (5:23 / km) +21m 5:15 / km
shoes: GT2000 Yellow
Still wouldn't say i'm 100%, left knee, left calf and right heel twinges, but should be able to give it a good crack.
Friday Oct 30, 2015 #
Running 28:36 5.39 km (5:19 / km) +33m 5:09 / km
shoes: Gt2000 BlackYellow
Feeling 95% for Sundays 10k. left achilles and left outer glute a bit tender, and a hint of right heel pain, should be good come sunday.
Cycling (Commute) 36:59 [1] 10.49 km (17.0 kph) +305m
shoes: Specialized TriCross
Thursday Oct 29, 2015 #
Note
(rest day)
Taper still not ideal but should be close enough to log a good time.
Wednesday Oct 28, 2015 #
Running warm up/down 28:41 4.07 km (7:03 / km) +101m 6:16 / km
ahr:113 max:133 shoes: GT2000 Yellow
Orienteering race (SSS) 46:45 9.51 km (4:55 / km) +255m 4:20 / km
ahr:159 max:170 shoes: GT2000 Yellow
Felt a bit heavy beforehand so decided to try and avoid climbing wherever possible, so skipped the northwest corner and started east. Had underestimated how much distance i could cover though, so by the time i got west i didn't really have a plan.
Ended up making one VERY bad route choice, going downhill to ?16? then straight back up... once i'd committed to the hill, i may as well have done the NW edge and snagged all the milkybars.
4-5 other minor mistakes at the controls proving i'm not an orienteer yet.
Ended up with 460 which was not a fantastic score considering speed felt better than last week.
Tuesday Oct 27, 2015 #
Running 1:03:53 [3] 11.89 km (5:23 / km) +286m 4:48 / km
shoes: Gt2000 BlackYellow
Some good little hills for reps just past woolie wharf
Swimming long 53:06 [3] 2.4 km (22:07 / km)
Main technique notes were
- offhand entering the water before breathing
- high balance
- offhand stroke while breathing.