Training Log Archive: bartholemeuIn the 7 days ending Apr 2, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Apr 2, 2017 #
Strength & Conditioning (yoga) 20:00 [1]
(rest day)
3x babyyogas and foam rolling. Trying to do a proper recovery day with nice sleeps and good nutrition.
Think i successfully got rid of carbload glycogen yesterday which was nice.
Think i successfully got rid of carbload glycogen yesterday which was nice.
Saturday Apr 1, 2017 #
7 AM
Running warm up/down 5:54 1.17 km (5:03 / km) +52m 4:08 / km
ahr:140 max:161
Running warm up/down 17:15 2.67 km (6:28 / km) +75m 5:40 / km
ahr:141 max:159
Running race 17:09 5.0 km (3:26 / km) +108m 3:06 / km
ahr:176 max:186 shoes: Boston Adidas boost
St Peters Parkrun.
Since Mt Solitary was cancelled on sunday, and i was well rested and carbed up, i figured it was a good time to set a 5km PB, since the last solid 5k was in London 3 years ago (17:36 on the pan-flat Burgess park)
Started at the front for once, and pushed hard from the start to not get swamped, and ended up in second place until the guy at the front fell apart at 1km. From there led the pack by about minimum 10 seconds.
Almost went the wrong way as the route seems to have been changed in the last couple of weeks.
Very happy to come 1st for the first time ever in any race, and take 14 seconds off my PB on a much more undulating course, although didn't really hold together pacing in the last k and a half as well as i'd like.
Since Mt Solitary was cancelled on sunday, and i was well rested and carbed up, i figured it was a good time to set a 5km PB, since the last solid 5k was in London 3 years ago (17:36 on the pan-flat Burgess park)
Started at the front for once, and pushed hard from the start to not get swamped, and ended up in second place until the guy at the front fell apart at 1km. From there led the pack by about minimum 10 seconds.
Almost went the wrong way as the route seems to have been changed in the last couple of weeks.
Very happy to come 1st for the first time ever in any race, and take 14 seconds off my PB on a much more undulating course, although didn't really hold together pacing in the last k and a half as well as i'd like.
7 PM
TrailRunning tempo 1:25:41 18.0 km (4:46 / km) +132m 4:35 / km
ahr:145 max:179 shoes: Salomon Xscream
CP trail tempo with Ondrej.
Aimed for 2 laps sub 4:00. Decided at the start we'd do it as 2 efforts, as we weren't confident.
In the end finished it after one rep as we were both shattered (i was barely holding on to ondrej's coattails), and spent the extra time at noble hops drinking.
solid session still, i should do this midweek.
legs need a good recovery now.
Aimed for 2 laps sub 4:00. Decided at the start we'd do it as 2 efforts, as we weren't confident.
In the end finished it after one rep as we were both shattered (i was barely holding on to ondrej's coattails), and spent the extra time at noble hops drinking.
solid session still, i should do this midweek.
legs need a good recovery now.
Friday Mar 31, 2017 #
Note
Solitary just got cancelled.
Fucketty Fucketty Fuck Fuck.
Fucketty Fucketty Fuck Fuck.
Thursday Mar 30, 2017 #
5 PM
Running 40:21 [1] 7.63 km (5:17 / km) +126m 4:53 / km
shoes: GT2000 WhiteOrange
Easy taper commute in the rain with brad.
happy with how i've approached this taper.
don't enjoy carb-loading though, although i really should.
happy with how i've approached this taper.
don't enjoy carb-loading though, although i really should.
Tuesday Mar 28, 2017 #
1 PM
Running 39:33 [3] 8.36 km (4:44 / km) +134m 4:23 / km
Taper run.
wu, 8 strides on grass, some stairs, 5 strides on grass, cd
little tight in left hip (which i normally feel on strides). lower legs slightly fatigued.
energy and form feel good.
wu, 8 strides on grass, some stairs, 5 strides on grass, cd
little tight in left hip (which i normally feel on strides). lower legs slightly fatigued.
energy and form feel good.
Monday Mar 27, 2017 #
Note
(rest day)
Remember before solitary
"
For next race
- Lots more time on bewowra-type tracks partial tick
- Lots more leg-strength, specifically deep step-ups, deep stairs. tick
- Change double-short commute days to longer/more intense single commute days. tick
- Change to a shoe with a bit more stiffness/cushioning in the sole tick
Things that worked
carb loading from 3 days out and Ondrej's couscous the day before
- keep taking plain gels and seemed ok. Mostly only happened after a banana.
- Watered down powerade
- long compression socks, and compression shorts.
- anti-cramp stuff
"
"
For next race
- Lots more time on bewowra-type tracks partial tick
- Lots more leg-strength, specifically deep step-ups, deep stairs. tick
- Change double-short commute days to longer/more intense single commute days. tick
- Change to a shoe with a bit more stiffness/cushioning in the sole tick
Things that worked
carb loading from 3 days out and Ondrej's couscous the day before
- keep taking plain gels and seemed ok. Mostly only happened after a banana.
- Watered down powerade
- long compression socks, and compression shorts.
- anti-cramp stuff
"