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Training Log Archive: bartholemeu

In the 7 days ending Sep 17, 2017:

activity # timemileskm+mload
  Running5 2:53:20 23.13(7:30) 37.23(4:39) 93090.8
  Cycling1 24:31 5.52(13.5/h) 8.89(21.8/h) 977.4
  Total6 3:17:51 28.66(6:54) 46.12(4:17) 102798.2

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Sunday Sep 17, 2017 #

6 AM

Running race 1:19:35 intensity: (1 @3) + (5:40 @4) + (1:13:54 @5) 21.11 km (3:46 / km) +580m 3:19 / km
ahr:173 max:179 shoes: Boston Adidas boost

Sydney halfmarathon 2017. 36th
Aimed to run at 3:40s but suspected it would be a bit much, especially with a dead week from a 90% achilles, so was aiming sub80, hopefully by a margin.
Started our well, keeping Ondrej in my sights for the first half, although the 80min pacer seemed pretty quick and close to my tail.
From just over halfway started struggling to keep the legs rolling through although energy was pretty good and achilles felt painful but not restrictive... Didn't feel like i was slowing but started dropping the splits.
Around 6k to go felt like i should probably be giving a bit more and tried to up the pace but couldn't really get the legs moving. Pushed the last 2k so was destroyed crossing the line.

Not completely happy with the time or the race, i feel like i should be able to go a little closer to 1:18, but i guess preparation wasn't perfect, and i should be happy to break 80mins. I think i probably dropped time more because i didn't have the fortitude to push for the whole race rather than anything else.

1 caffeine gel and watersip at 13k

Will see how the heel recovers and decide on either Western Sydney in 2 weeks, or Melbourne in 4.

GPS too inaccurate for analysis, but this says it all... compared to Ondrej who ran consistent splits...
8 AM

Running 2:24 intensity: (1:33 @1) + (50 @2) + (1 @3) 0.41 km (5:56 / km) +7m 5:28 / km
ahr:128 max:136

Saturday Sep 16, 2017 #

7 AM

Running 16:35 [3] 3.66 km (4:32 / km) +18m 4:25 / km
shoes: Boston Adidas boost

2x800m to see how the achilles is doing ahead of tomorrows HM. Not feeling 100%, will need to play it by ear a bit.

Wednesday Sep 13, 2017 #

11 AM

Running 30:16 [1] 4.0 km (7:34 / km) +221m 5:56 / km
shoes: Kayano Gold

back and forth to the running expo where it took them 20 minutes to transfer me to half marathon and unable to take my payment, so i had to go back to work, then back to the expo, and back.
Good news is i'm in preferred half marathon now instead of full.
Bad news is my R heel is still pretty sore so might not quite be 100% for the race, and probably not 100% after the race.

Will aim for 3:40ish on Sunday and be ok to drop back to 3:45 ish.
Will decide which full-mara to enter after Sunday.
5 PM

Cycling (Commute) 24:31 [3] 8.89 km (21.8 kph) +97m

New rear wheel for my cross bike finally

Monday Sep 11, 2017 #

(rest day)

legs pretty battered from yesterday, mainly R Achilles.
5 PM

Running 44:30 [2] 8.06 km (5:31 / km) +104m 5:11 / km
shoes: Boston Adidas boost

Easy runcommute with brad.
R Achilles quite sore but should be ok.

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