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Training Log Archive: bartholemeu

In the 7 days ending Jan 24, 2016:

activity # timemileskm+mload
  Running3 4:35:13 29.97(9:11) 48.23(5:42) 930120.0
  Cycling5 3:26:16 50.52(14.7/h) 81.3(23.6/h) 46551.9
  Orienteering1 47:27 6.55(7:15) 10.54(4:30) 17243.5
  Strength & Conditioning 2 45:006.5
  Swimming1 15:00 0.43(34:29) 0.7(21:26)3.0
  Total11 9:48:56 87.47 140.78 1567224.9
  [1-5]11 9:46:12

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MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

9 AM

Cycling tempo 57:23 intensity: (49 @0) + (2:33 @1) + (19:25 @2) + (19:49 @3) + (14:47 @4) 25.75 km (26.9 kph) +190m
ahr:128 max:148 shoes: Cannondale S6 Black

Slept in, 4 laps of cp.

Saturday Jan 23, 2016 #

6 AM

Running long 2:42:01 intensity: (51 @0) + (2:30 @1) + (17:17 @2) + (1:02:52 @3) + (1:14:02 @4) + (4:29 @5) 26.02 km (6:14 / km) +640m 5:33 / km
ahr:138 max:166 shoes: Gt2000 Black

From Churburger to Maroubra via CP, Cooper Park, Bondi beach then by the ocean with Ondrej, Mounty and special guest.
Crazy humid, with steam pouring off us at a drink stop in cooper park, but otherwise taking it nice and slow.
Tried to run without breakfast, and without any carbohydrate the night before, only eating while running, and managed energy nicely.
beautiful views, and nice swim at the end.
slight pain in outer L achilles, but not acute.

Running warm up/down 17:43 [2] 3.36 km (5:16 / km) +47m 4:55 / km
ahr:162 max:176 shoes: Gt2000 Black

So my heart rate monitor was in the back of my bag for this bit... how the hell did it register heart rate for this run? it looks high, but otherwise looks reasonable?!

Friday Jan 22, 2016 #

Note
(rest day)

slight L achilles niggle and thunderstorms, so took another day off
5 PM

Cycling (Commute) 25:46 [1] 8.22 km (19.1 kph) +79m

Thursday Jan 21, 2016 #

Note
(rest day)

Yesterday really squashed me. Another day off for one last big (3-4hr) run this weekend before cradle.
Weight staying around 81-83, which is a good downward trend as long as i stay hydrated... would like to stay closer to 80 for London Marathon.

Wednesday Jan 20, 2016 #

Event: 25th Sydney Summer Series #16 - Leichhardt
 
11 AM

Cycling tempo 1:08:07 intensity: (49 @0) + (2:37 @1) + (20:02 @2) + (20:40 @3) + (23:54 @4) + (5 @5) 29.33 km (25.8 kph) +197m
ahr:132 max:158 shoes: Cannondale S6 Black

Hot 25min TT in Centennial Park on the drops (normally do FTP on aeros).
Approached like an FTP test, and strava estimates around 260w avg (compared to around 210w 20min avg using vpower on the trainer)
Felt strong and kept a very consistent 36-37km/h for the full 25mins. wasn't COMPLETELY stuffed at the end which suggests i could maybe go a bit bigger, despite the 33deg heat.
Feels so good to get on this bike when i get the opportunity.
5 PM

Running 22:11 intensity: (9 @1) + (2:01 @2) + (20:01 @3) 4.0 km (5:32 / km) +74m 5:04 / km
ahr:131 max:140 shoes: GT2000 Yellow

Orienteering race (SSS) 47:27 intensity: (3 @1) + (11 @2) + (12 @3) + (3:32 @4) + (43:29 @5) 10.54 km (4:30 / km) +172m 4:10 / km
ahr:163 max:173 shoes: GT2000 Yellow

Leichardt-O
Knew after about 20mins that i didn't have the speed to do well today, i guess the weekend and the effort on the bike today cost me here and struggled in the heat. Felt very laboured, with some stomach cramps and thoughts of throwing up even at HR160.
Reasonable route choice, until the last few controls where, despite my better judgement, decided to go for 30 at the last minute, costing me a lot of time, and meant i had to skip 4 other controls (especially when i screwed up my approach).
500pts, and a pretty crappy performance, but thats ok, more dissappointed because i don't think i got much out of it as a workout.

Running 24:04 intensity: (5 @0) + (8 @1) + (9:33 @2) + (14:18 @3) 3.82 km (6:18 / km) +64m 5:49 / km
ahr:125 max:138 shoes: GT2000 Yellow

Tuesday Jan 19, 2016 #

7 AM

Cycling (Commute) 30:00 [1] 10.0 km (20.0 kph)

12 PM

Running tempo 49:14 intensity: (10 @0) + (8 @1) + (3:29 @2) + (5:40 @3) + (21:50 @4) + (17:57 @5) 11.03 km (4:28 / km) +105m 4:16 / km
ahr:150 max:172 shoes: GT2000 Yellow

11km Lunchrun - wharfs and operahouse and back. Intended as recovery but enjoyed moving at closer to tempo. Heat got to me which mean a pretty crappy looking HR drift.
Some twinges in achilles and left knee but nothing to worry about.
6 PM

Swimming 15:00 [2] 0.7 km (21:26 / km)

busiest pool ever
7 PM

Strength & Conditioning 20:00 [2]

Lap pool was so damn busy with dogpaddlers that I couldn't handle it and did a kinda core/hip workout in the free play lane. Actually felt pretty constructive!

Monday Jan 18, 2016 #

Note
(rest day)

Food notes from the weekend
Day1, 4L water, 6 banana oat cakes, 1 small Pringles, 1 mueslibar, 1 can Coke, 1 banana (180g carb 6hr)
Day2 4L water, 2 gels, 4 muesli bars, 1 banana (130g carb 5hr)
This would suggest 300g at least for cradle (need to account for refueling between days) but Research online suggests it should be at least 700g. 700g is 28 gels tho... That seems a little excessive, might need more research.
AIS suggests 400g-800g
5 PM

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

7 PM

Strength & Conditioning (Yoga) 25:00 [1]

Runners "essential" yoga (http://www.runnersworld.com/tag/runners-world-yoga...)
An ok session, a bit rushed, and very stretch based.
Very keen to get a run in tomorrow.

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