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Training Log Archive: bartholemeu

In the 7 days ending Nov 12, 2015:

activity	#	time	miles		km		+m	load
Running	5	4:44:48	34.79	(8:11)	55.99	(5:05)	390	168.5
Cycling	4	3:20:47	45.61	(13.6/h)	73.41	(21.9/h)	634	51.1
Swimming	2	1:05:40	1.68	(39:08)	2.7	(24:19)		16.6
Orienteering	1	46:03	6.81	(6:46)	10.96	(4:12)	98	42.9
Total	11	9:57:18	88.89	(6:43)	143.06	(4:11)	1122	279.2
[1-5]	11	9:48:30

2:42

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Thursday Nov 12, 2015 #

Note
(rest day)

taper-anxiety begins

Wednesday Nov 11, 2015 #

Event: 25th Sydney Summer Series #6 - Concord

5 PM

Running warm up/down 22:46 2.69 km (8:27 / km) +25m 8:05 / km
ahr:109 max:133 shoes: Gt2000 BlackYellow

Orienteering race (SSS) 46:03 10.96 km (4:12 / km) +98m 4:01 / km
ahr:166 max:180 shoes: Gt2000 BlackYellow

Summer Series Concord.
Lost 30second turning the wrong way out of a control, and 10seconds here and there hesitating. Apart from that made a bit of an error with route-choice to 4 (only realizing last minute that i couldnt approach from the road), and skipped 10, not by choice, but by attention to detail.
Punching is getting a lot better and am able to run through the control a lot more by putting some effort into it.
Legs and lungs felt a bit heavy, but overall got a good result i think due to a bit of luck on road crossings etc, and a course fairly suited to a runner.
580 (1 minute late), just pipping Ondrej for time.

6 PM

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Gt2000 BlackYellow

Tuesday Nov 10, 2015 #

Note

Read a couple of race reports from last years Queenstown Marathon, which all suggest that the course descriptions of "flat" etc are extremely misleading. This should suit me in terms of position in the field given i've been doing a lot of hilly trail training, but probably doesn't bode well for a stunning time.
I'll probably pace at a 3hr effort level (4:12s on the flats, 162-165bpm, which should result in an expected time around 3:05 factoring in the expected hilliness.

5 PM

Running 10:26 [1] 1.89 km (5:31 / km) +38m 5:01 / km
shoes: GT2000 Yellow

6 PM

Swimming 34:40 [3] 1.6 km (21:40 / km)

Pyramid. 100/200/300/400/300/200/100
Felt a bit awkward, but catching nicely

Monday Nov 9, 2015 #

7 AM

Cycling (Commute) 25:00 [1] 8.0 km (19.2 kph)
shoes: Specialized TriCross

5 PM

Running tempo 1:23:32 18.01 km (4:38 / km) +113m 4:30 / km
ahr:147 max:172 shoes: Gt2000 BlackYellow

Long progression. 5ks at MRP +20/10/0seconds
Pace wasn't too far off, but was breathing heavy at the end going 5-10s too fast.

Sunday Nov 8, 2015 #

6 AM

Cycling 1:56:36 45.89 km (23.6 kph) +479m
ahr:130 max:171 shoes: Cannondale S6 Black

NEW BIKE DAY!
Eastern beaches with Brooner. Nice to be back on the bike properly after a long hiatus.

Saturday Nov 7, 2015 #

10 AM

Cycling (Turbo) 20:45 9.3 km (26.9 kph)
ahr:122 max:148 shoes: Willier Izoard

Cadence work. Spinning some blood through

11 AM

Swimming (Tech) 31:00 [2] 1.1 km (28:11 / km)

50/50s. with/without paddles

3 PM

Cycling (Commute) 38:26 [1] 10.22 km (16.0 kph) +155m
shoes: Specialized TriCross

Friday Nov 6, 2015 #

5 PM

Running long (MRP) 2:42:04 32.39 km (5:00 / km) +214m 4:51 / km
ahr:152 max:170 shoes: Gt2000 BlackYellow

Mara Race Pace
Planned on aiming at around 25km at 4:12. Wasn't sure how it'd go... felt a bit tight and heavy. Had to stop a couple of times early for lights/phonecalls, but got in a rhythm... although i probably started too hard, and the HR kept creeping up higher than last time
Paused after first lap of balmain to get taps aff and a bit of a breather before starting the 2nd. Didn't quite get there and dehydration was really kicking in. stopped at some water taps trying to maintain pace, then a long shuffle home. Legs really shattered and brain pretty fried... feel like i've run a marathon. Looks like i ended up getting around 25km at pace in although it was in sections, and some slower ks in there.

Looking pretty good, but not perfect.

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