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Training Log Archive: bartholemeu

In the 7 days ending Jan 4, 2016:

activity # timemileskm+mload
  TrailRunning4 6:21:58 27.46(13:55) 44.19(8:39) 1441172.4
  Cycling4 3:42:27 57.5(15.5/h) 92.54(25.0/h) 84952.4
  Orienteering1 45:50 5.8(7:54) 9.34(4:54) 23642.3
  Running2 18:08 2.0(9:04) 3.22(5:38) 305.1
  Total10 11:08:23 92.77(7:12) 149.29(4:29) 2556272.1
  [1-5]10 11:02:51

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TuWeThFrSaSuMo

Monday Jan 4, 2016 #

6 PM

Cycling (Turbo) 43:13 intensity: (3:13 @0) + (9:14 @1) + (25:02 @2) + (3:18 @3) + (2:26 @4) 20.64 km (28.7 kph)
ahr:109 max:151 shoes: Willier Izoard

MAP test on MaximumTrainer. Result 270w... legs fell apart long before the cardio, which might be from hills yesterday, so will need to try again.

Sunday Jan 3, 2016 #

Event: Sydney Sprint Series 2016 Race #1 - Lindfield
 
8 AM

Running warm up/down 11:00 intensity: (5 @1) + (2:11 @2) + (8:44 @3) 1.88 km (5:50 / km) +13m 5:39 / km
ahr:129 max:139 shoes: Inov8 RaceUltra

9 AM

TrailRunning long 3:12:18 intensity: (8 @1) + (9:11 @2) + (55:47 @3) + (1:40:27 @4) + (26:45 @5) 22.69 km (8:29 / km) +849m 7:08 / km
ahr:145 max:171 shoes: Inov8 RaceUltra

Long technical trails on a loop around Berowra and Mt Kuring-gai.
Super technical, especially in the torrential rain, and was moving very slow through the terrain (i think this loop should take closer to 2hr instead of 3). Guess i'm still a road runner after all. Spent a lot of time checking maps etc as well, and searching for trails which should have been obvious.
Had 20 mins to wait for the train, so did an extra rep of the last hill before Berowra. Had the legs to stay out a bit longer, but didn't want to risk my blisters, especially given i was saturated.

Saturday Jan 2, 2016 #

11 AM

TrailRunning (sand) 1:05:54 intensity: (1:29 @0) + (7:08 @1) + (42:27 @2) + (9:37 @3) + (4:48 @4) + (25 @5) 6.99 km (9:25 / km) +103m 8:46 / km
ahr:116 max:160 shoes: GT2000 Yellow

Across the Fingal Bay spit with anne. pretty slow going with Anne, but found a nice little dune i could do some reps while waiting for her. wicked fun.
7 PM

Cycling (Turbo) 1:03:59 intensity: (44 @0) + (3:27 @1) + (43:16 @2) + (16:14 @3) + (18 @4) 27.42 km (25.7 kph) +178m
ahr:117 max:143

Zwifting. feeling REALLY slow... don't know if maybe they've adjusted their vpower or something...

Friday Jan 1, 2016 #

Note

2015 retro
Some good results this year, 1st ironman and good results in Queenstown marathon, hounslow, CC, c2s
Struggled with injuries (Fibula Stress Fracture before ironman, and calf strain in c2s) which was due to training volume, and not taking breaks from a discipline (rests from running and only cycling etc)
Big improvements in cycling and swimming in leadup to ironman, and big improvements in trail & O technique.
Had a lot of fun, enjoyed every race i did, and enjoyed pretty much every training session.

2016 strategy/goals
Main focus - London Marathon April (sub-3, target 2:55), Kepler challenge Nov
Secondary focus - Cradle Mountain Feb, Possibly an ironman/half ironman in 2nd half, 5km sub17

Training
- Run less, but more quality sessions - tempo/intervals/hills/long
- Strength... i say this every year, but i need to get stronger. more circuits and heavy hills.
- Try and stay a bit lighter. have been up around 85 since ironman and should be a bit closer to 80. Think this definately hurts me in the hills
- Less reluctance to crosstrain. climb more, paddle more etc.
6 PM

TrailRunning 1:07:59 intensity: (9 @1) + (13:37 @2) + (41:59 @3) + (12:14 @4) 6.99 km (9:44 / km) +234m 8:20 / km
ahr:131 max:157 shoes: GT2000 Yellow

Clamboring across rocks trying to get around yakaaba with Prong. water was a bit rough, so turned back and did a hill rep, much easier than yesterday. nice pleasant run/walk

Thursday Dec 31, 2015 #

5 PM

TrailRunning hills 55:47 intensity: (6 @0) + (5 @1) + (6:54 @2) + (13:45 @3) + (24:45 @4) + (10:12 @5) 7.53 km (7:25 / km) +255m 6:20 / km
ahr:144 max:179 shoes: GT2000 Yellow

Yakaaba hill race with Jules, Prong, Dave and Steve. Felt good but leg strength didn't quite hold out to the top. surprised i didn't top out my max hr.

Wednesday Dec 30, 2015 #

Event: 25th Sydney Summer Series #13 - Dee Why
 
4 PM

Running warm up/down 7:08 intensity: (8 @1) + (1:01 @2) + (5:58 @3) + (1 @4) 1.33 km (5:21 / km) +17m 5:02 / km
ahr:128 max:141 shoes: GT2000 Yellow

Orienteering race (SSS) 45:50 intensity: (1 @1) + (11 @2) + (9 @3) + (2:54 @4) + (42:35 @5) 9.34 km (4:54 / km) +236m 4:21 / km
ahr:170 max:181 shoes: GT2000 Yellow

Dee Why SSS. Very nice route around Dee Why. Think i picked the route correctly, except maybe i didn't take into account the contours enough.

A fair few honest mistakes - taking wrong minor trails instead of trusting my map, some terrible micro route choices, and not having a very good idea of how far i'd travelled on trails meant a lot of slow going wondering if i'd missed the control.
Main mistake was punching the wrong control as my last control before the finish - (i think the one i punched was from the kids course). It was about 50 m away from the correct control, and if i'd interpreted the map correctly should have been obvious.
If not for that, would have been 600 - 1min and won OM, but ended up as 590 - 1min.
Felt great to be so close to getting them all in the time limit finally, but not sure where the cardio is at... it all felt a bit too hard today.

Tuesday Dec 29, 2015 #

8 AM

Cycling (Commute) 22:53 [1] 7.65 km (20.1 kph) +54m

Still off the feet due to blisters. couple more days i reckon
5 PM

Cycling 1:32:22 [3] 36.84 km (23.9 kph) +617m
shoes: Specialized TriCross

Home via Centennial park. Laps at varying intensity and some climbs.

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