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Training Log Archive: bartholemeu

In the 7 days ending Jul 25, 2016:

activity # timemileskm+mload
  Running4 5:13:45 33.33(9:25) 53.63(5:51) 914150.6
  TrailRunning1 4:37:08 20.2(13:43) 32.51(8:32) 1374108.1
  Cycling3 2:41:45 41.56(15.4/h) 66.89(24.8/h) 175032.3
  Strength & Conditioning 2 55:0016.5
  Total10 13:27:38 95.09 153.03 4038307.5
  [1-5]10 13:17:47

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Monday Jul 25, 2016 #

6 AM

Cycling (Turbo) 1:00:13 intensity: (3:36 @0) + (51:40 @1) + (2:31 @2) + (35 @3) + (18 @4) + (1:33 @5) 22.23 km (22.2 kph) +1361m
ahr:120 max:246 shoes: Cervelo P3

Zwift morning. 'jon's mix' workout. 1hr, a few intervals followed by 10min@200w, 10min@220w. While watching the tour
5 PM

Running tempo 1:43:12 [4] 18.58 km (5:33 / km) +91m 5:25 / km
shoes: GT-2160

Joined Ondrej for his 12km tempo, but it was a bit quick for me (3:47s). stopped at 6km, then jogged and met them again for the last 3km.
Should be able to hold 3:50s, probably just mentally had too many excuses to push through. (turbo in the morning, wearing backpack, blistered heel, blah blah blah)

Sunday Jul 24, 2016 #

Event: Garingal Local Event - Curl Curl
 
8 AM

Cycling 58:54 [3] 25.41 km (25.9 kph) +198m
shoes: Cannondale S6 Black

Not really motivated to do anything more than centenial park laps this morning. Heading out with not enough clothes for the cold didn't help the cause.
5 PM

Strength & Conditioning 25:00 [3]

Core calfs and hips

Saturday Jul 23, 2016 #

Event: Winter Saturday Orienteering - Gladesville
 
9 AM

TrailRunning long 4:37:08 intensity: (50 @0) + (29:53 @1) + (31:20 @2) + (2:08:10 @3) + (1:03:25 @4) + (23:30 @5) 32.51 km (8:32 / km) +1374m 7:02 / km
ahr:152 max:224 shoes: Inov8 RaceUltra

Long tough trails from my kuringgai to Brooklyn with Ondrej Brooner Kelley and Amy. Lots of hills which was good for my legs.
Struggling by the end in a good way.

Friday Jul 22, 2016 #

2 PM

Running 55:43 [3] 10.21 km (5:27 / km) +99m 5:12 / km
shoes: GT-2160

Decided to take a leaf out of ondrej's book and play pokemon on the way home. pretty stressful, a little bit fun, but probably won't do it again.

Thursday Jul 21, 2016 #

12 PM

Running intervals 43:33 intensity: (1:02 @0) + (1:13 @1) + (16 @2) + (33:13 @3) + (14 @4) + (7:35 @5) 6.53 km (6:40 / km) +27m 6:32 / km
ahr:196 max:224 shoes: Kayano Gold

Hurts 1km intervals x 5. Was supposed to be 6 but pulled out after a slow 5th. Was the right decision.
<3:20s, probably a bit too hard.
7 PM

Strength & Conditioning 30:00 [3]

core, calves and upper body

Wednesday Jul 20, 2016 #

7 PM

Cycling (Turbo) 42:38 intensity: (3:23 @0) + (15:19 @1) + (19:56 @2) + (3:09 @3) + (26 @4) + (25 @5) 19.25 km (27.1 kph) +191m
ahr:132 max:248 shoes: Cervelo P3

Zwift after pub

Tuesday Jul 19, 2016 #

5 PM

Running hills 1:51:17 intensity: (1:00 @0) + (12:32 @1) + (21:16 @2) + (28:52 @3) + (13:56 @4) + (33:41 @5) 18.31 km (6:05 / km) +697m 5:06 / km
ahr:159 max:224 shoes: GT-2160

Night hills in north sydney with Andy and Ondrej.
4x longer hill around ben-boyd, the last being the pick of the bunch, then some shorter more explosive reps around lavender bay. Good beers.
Very happy that the legs were fine on the uphills, quads still VERY squimish on the downs.

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