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Training Log Archive: bartholemeu

In the 7 days ending Aug 13, 2017:

activity # timemileskm+mload
  Running8 5:02:24 38.44(7:52) 61.86(4:53) 789116.5
  Cycling1 55:53 16.11(17.3/h) 25.92(27.8/h) 2386.4
  Total9 5:58:17 54.54(6:34) 87.78(4:05) 1027122.9
  [1-5]9 5:50:42

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MoTuWeThFrSaSu

Sunday Aug 13, 2017 #

Event: City2Surf
 
7 AM

Running race 50:58 intensity: (8 @2) + (1:08 @3) + (7:35 @4) + (42:07 @5) 14.14 km (3:36 / km) +252m 3:19 / km
ahr:172 max:182 shoes: Boston Adidas boost

City2Surf
Race pretty much went to plan. Held back a bit by crowds for the first 1km only, then stretched out. Legs felt a bit sluggish up the hill, but was able to re-accelerate at the top and felt fast on the flats.
Looking forward to a preferred start next year!

Changes in training have definately boosted speed lately. Cadence work and 3 'hard' sessions a week rather than a tonne of junk. Will be interested how it will translate to marathon paces.
10 AM

Running warm up/down 16:13 intensity: (2:16 @1) + (4:32 @2) + (7:13 @3) + (2:12 @4) 2.7 km (6:00 / km) +80m 5:14 / km
ahr:144 max:168 shoes: Boston Adidas boost

Running warm up/down 8:14 intensity: (12 @1) + (29 @2) + (3:32 @3) + (3:28 @4) + (33 @5) 1.81 km (4:33 / km) +5m 4:29 / km
ahr:157 max:174 shoes: Boston Adidas boost

Thursday Aug 10, 2017 #

4 PM

Running intervals 30:07 intensity: (52 @0) + (10:16 @1) + (7:57 @2) + (6:10 @3) + (4:52 @4) 6.17 km (4:53 / km) +17m 4:49 / km
ahr:136 max:169 shoes: GT2000 WhiteOrange

6x400 easier intervals for c2s taper.

Wednesday Aug 9, 2017 #

8 AM

Running (Junk) 32:09 [2] 6.32 km (5:05 / km) +71m 4:49 / km
shoes: Nike Structure 16

Dropping off redcycles on the way to work.
Again trying to maintain a quicker cadence, which is harder than i remember. can't seem to get above 170, maybe i need to break out the spotify again
5 PM

Running intervals (Cadence) 39:45 [3] 8.73 km (4:33 / km) +43m 4:26 / km
shoes: GT2000 WhiteOrange

I different one on the commute home.
10x400m with 30s rest cadence intervals.
Had spotify going at 180rpm and did the ons not quite at interval speed, but concentrating on that cadence
worked well. intervals ended up being about 3:40s and hit the cadence on every one.
Really good session for when you're not quite up for destroying yourself, but don't want to junk it.

Tuesday Aug 8, 2017 #

7 AM

Running (Junk) 29:31 intensity: (47 @0) + (2:39 @1) + (16:42 @2) + (5:37 @3) + (3:44 @4) + (2 @5) 5.83 km (5:04 / km) +63m 4:48 / km
ahr:139 max:170 shoes: GT2000 WhiteOrange

Intended on intervals on the way to work, but felt like shit so just plodded in
12 PM

Running intervals 54:11 intensity: (22 @0) + (4:01 @1) + (8:06 @2) + (13:08 @3) + (20:59 @4) + (7:35 @5) 12.27 km (4:25 / km) +191m 4:06 / km
ahr:154 max:174 shoes: Boston Adidas boost

City2surf specific 4x2k with 2mins rest at 10k pace including over Anzac bridge.
3:30s on the flat intervals so ran it well. Liking these sort of sessions.

Monday Aug 7, 2017 #

10 AM

Cycling (Turbo) 55:53 intensity: (5:34 @0) + (37:01 @1) + (13:02 @2) + (16 @3) 25.92 km (27.8 kph) +238m
ahr:117 max:142 shoes: Cervelo P3

Mindless watching the Prestige. Really wierd when i stopped i put my head down on the bars and maybe had a sleep... when i opened my eyes felt really wierd like i'd just woken up...
4 PM

Running (Prammin') 41:16 [1] 3.88 km (10:37 / km) +67m 9:47 / km
shoes: Adidas Adios Boost

Pramrun with Anne and Oscar in Sydneypark. sprinting up the hills haha

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