Training Log Archive: bartholemeuIn the 7 days ending May 21, 2017:
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Saturday May 20, 2017 #
10 AM
TrailRunning hills 4:13:36 27.87 km (9:06 / km) +1319m 7:22 / km
ahr:147 max:174 shoes: Inov8 Roclites
Wanted to get a big hill session in ahead of solitary given its two weeks away and found some good steep technical stuff on a map near Wollongong.
Immediately from the start realised it was too steep given the rain and the mud but kept at it.
Crazy technical and parts would have been un-walkable without lugged shoes on.
Highlight was the goat track, a 40% mud climb. And doing the offtrack cliffclimb under mt Keira lookout because the mt pleasant track was closed.
Descending downhill MTV tracks always fun too.
2.5L, 3 gels, 1.5 bars
Immediately from the start realised it was too steep given the rain and the mud but kept at it.
Crazy technical and parts would have been un-walkable without lugged shoes on.
Highlight was the goat track, a 40% mud climb. And doing the offtrack cliffclimb under mt Keira lookout because the mt pleasant track was closed.
Descending downhill MTV tracks always fun too.
2.5L, 3 gels, 1.5 bars
Thursday May 18, 2017 #
Note
Have entered IM 70.3 in November. 4h30m would be a longshot, but conceivable given Vitruvian results 3 years ago 4:51 (:35 / :05 / 2:39 / :03 / 1:29)
Figure i could take 5+ mins off the run, an couple off the swim, 10 mins off the bike is conceivable given i'll be on TT now and a flatter course. Transitions were REALLY slow there as well, taking 4 mins longer than those around me.
Will be in marathon mode until the month before, so can just go full TT and bike/swim bricks for October/November
Figure i could take 5+ mins off the run, an couple off the swim, 10 mins off the bike is conceivable given i'll be on TT now and a flatter course. Transitions were REALLY slow there as well, taking 4 mins longer than those around me.
Will be in marathon mode until the month before, so can just go full TT and bike/swim bricks for October/November
5 PM
Running 46:20 [3] 8.28 km (5:36 / km) +115m 5:14 / km
shoes: GT2000 WhiteOrange
Legs pretty dead from the last two days, so eat commute home with brad.
Wednesday May 17, 2017 #
2 PM
Running intervals 1:04:50 13.86 km (4:41 / km) +18m 4:39 / km
ahr:151 max:178 shoes: GT2000 Orange
Pyramid Intervals at erskineville oval. Laps 1-2-3-4-4-3-2-1 with around 1/4-1/2 lap walk recovery. Happy with pace etc especially given glutes, calves and aductors were smashed from yesterday.
Happy with this new approach to hard trainings
Happy with this new approach to hard trainings
Tuesday May 16, 2017 #
1 PM
Cycling 40:00 [3] 12.87 km (19.3 kph) +999m
shoes: Cervelo P3
Strength & Conditioning (Strength) 32:00 [4]
Zwift circuits. 10mins >200w then 15 each of stepups, side stepups, splitsquats, calfraises, achilles raises, 1calf raises, aducter raises with 20kg. Not quite a complete workout, but hopefully will be able to get a hard session in tomorrow as Oscar's starting to get closer to himself.
Monday May 15, 2017 #
Note
Have spent the last 4 days in hospital with Oscar who has been sick. Need to get a big week in before solitary, but also need to keep it close to home to help Anne out as he's not 100% yet.