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Training Log Archive: bartholemeu

In the 7 days ending Apr 16, 2017:

activity	#	time	miles		km		+m	load
Cycling	4	2:41:27	36.01	(13.4/h)	57.96	(21.5/h)	992	60.8
TrailRunning	2	1:58:42	10.75	(11:02)	17.31	(6:52)	1054	63.1
Running	2	1:18:02	10.0	(7:48)	16.09	(4:51)	190	29.8
Swimming	1	25:21	0.71	(35:29)	1.15	(22:03)		7.6
Strength & Conditioning	1	5:00						1.5
Total	9	6:28:32	57.48		92.5		2236	162.8
[1-5]	9	6:26:14

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Sunday Apr 16, 2017 #

1 PM

TrailRunning 1:05:57 [4] 9.4 km (7:01 / km) +556m 5:25 / km
shoes: Salomon Xscream

From balgownie up mt Keira on a minor trail which seemed to disappear at times, and back down the other side. Amazing fun descending on the technical mountain bike downhill singletracks. Legs felt good.

Saturday Apr 15, 2017 #

4 PM

Cycling hills 1:10:09 [4] 24.94 km (21.3 kph) +793m
shoes: Specialized TriCross

Up mount Kiera, down the other side a bit then to the lookout and back down. Getting dark before the descent which made the descent fucking sketchy with average front lights. Nice climb though and the legs worked their way into it after struggling at the base

Friday Apr 14, 2017 #

2 PM

TrailRunning hills 52:45 7.91 km (6:40 / km) +497m 5:05 / km
ahr:156 max:170 shoes: Salomon Xscream

Mt Nebo, Wollongong.
From the backdoor of the Airbnb straight uphill up a fell-like paddock, then a mix of firetrail and narrow muddy track. All very steep.
Planned on continuing to mt Brisbane, but came across a huge dog on the track with no human on sight (actually hadn't seen a human all run) and didn't really want to find out how friendly he was.

Thursday Apr 13, 2017 #

5 PM

Running intervals 51:22 10.29 km (5:00 / km) +108m 4:45 / km
ahr:149 max:176 shoes: GT2000 WhiteOrange

After 2 sleepless nights, had a shitty day at work and left angry. Decided to do intervals on the way home (with a backpack), with the first ended up being flat out not far off a CR in pyrmont.
By the time I got home I was a little less shitty and able to word my responses to some emails a bit more respectfully, so mission successful.

Wednesday Apr 12, 2017 #

2 PM

Cycling 30:12 16.21 km (32.2 kph) +55m
ahr:128 max:161 shoes: Cervelo P3

Zwift.
10min warmup then used spotify "running" to set cadence to 95rpm then did one song 1 gear over ftp, 1 song 1 gear under ftp etc.
finding it hard to judge these because the trainer becomes harder and harder as it warms up and without a power meter it's calculating purely off wheel speed.

Tuesday Apr 11, 2017 #

5 AM

Strength & Conditioning (Yoga) 5:00 [3]

Tightest i've ever been baby sun salutes

8 AM

Cycling 36:06 [3] 9.81 km (16.3 kph) +144m

7 PM

Cycling 25:00 [1] 7.0 km (16.8 kph)

Monday Apr 10, 2017 #

4 PM

Running 8:46 [3] 1.81 km (4:51 / km) +31m 4:29 / km
shoes: New Balance Minimus

Swimming 25:21 [3] 1.15 km (22:03 / km)

6 x 200s off 4:10ish. Speed around 1:50s. Main takeaway was breaching the water forcibly with each stroke, need to figure out whether that's something I should be aiming for.

Running 17:54 [3] 4.0 km (4:29 / km) +52m 4:12 / km
shoes: New Balance Minimus

Minimal cadence from the pool, aiming around 180bpm.
Legs felt surprisingly ok.

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