Training Log Archive: bartholemeuIn the 7 days ending Sep 24, 2017:
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Sunday Sep 24, 2017 #
Event: Beach To Brother Marathon
4 PM
Running 22:08 [3] 5.29 km (4:11 / km) +68m 3:56 / km
shoes: GT2000 WhiteOrange
High cadence recovery, tried to hit 180rpm by feel, suunto says 175, so pretty good.
Just don't feel like i'm recovering very well at all... i noticed in my taper to the halfmara that my recovery felt slow, and the legs still feel really shattered... wondering whether it's something in my diet, lack of sleep catching up, or that the core stuff i did earlier in the year is starting to wear off...
Will try and get super healthy this week. Lot of water, lots of proper food, consistent proteins, and foamrolling. Still think i should be able to come good for the marathon.
Just don't feel like i'm recovering very well at all... i noticed in my taper to the halfmara that my recovery felt slow, and the legs still feel really shattered... wondering whether it's something in my diet, lack of sleep catching up, or that the core stuff i did earlier in the year is starting to wear off...
Will try and get super healthy this week. Lot of water, lots of proper food, consistent proteins, and foamrolling. Still think i should be able to come good for the marathon.
Saturday Sep 23, 2017 #
8 AM
Running long 1:56:51 25.5 km (4:35 / km) +146m 4:27 / km
ahr:160 max:178 shoes: Boston Adidas boost
20k mrp turned into 8k,4k,4k mrp. gps says 3:52, 4:05, 4:05, 4:00, so a bit slow.
Stilll think this was a good session, made the most out of a bad day, although it does show I haven't recovered from syd half yet.
K tape did well on the Achilles.
Need to be more hydrated at the start.
2 gels, 750mls
Stilll think this was a good session, made the most out of a bad day, although it does show I haven't recovered from syd half yet.
K tape did well on the Achilles.
Need to be more hydrated at the start.
2 gels, 750mls
Thursday Sep 21, 2017 #
2 PM
Walking 1:00:00 [0] 2.5 km (24:00 / km)
Took Oscar out for a bushwalk on the wolli track. seemed to like it.
Wednesday Sep 20, 2017 #
Cycling 1:00:00 [0]
shoes: Cervelo P3
TT bike fit.
Managed to get a better setup without needing a new fork or base bar
Moved saddle back, down, and tipped forward
Bodge a Trinity riser under the bars for an extra 1cm rise.
turned pads in slighly for a bit of extra width
Changed aerobars to my other longer ones
Left in the shop for re-routing and move gear cables across to the other bars.
They'll then see if they can move the original pads out on the base-bar with risers to give my elbows a bit of a wider plant.
Happy if it can be ready post-marathon for a solid bike block
Managed to get a better setup without needing a new fork or base bar
Moved saddle back, down, and tipped forward
Bodge a Trinity riser under the bars for an extra 1cm rise.
turned pads in slighly for a bit of extra width
Changed aerobars to my other longer ones
Left in the shop for re-routing and move gear cables across to the other bars.
They'll then see if they can move the original pads out on the base-bar with risers to give my elbows a bit of a wider plant.
Happy if it can be ready post-marathon for a solid bike block
5 PM
Running intervals 1:03:48 [4] 12.56 km (5:05 / km) +149m 4:48 / km
shoes: GT2000 WhiteOrange
5ish intervals 1.5-2k. around 3:45 pace. Last 2 were windy and undulating. Also tried to keep cadence up and appeared to stay around 170-175 which is nicer than my natural 166.
Was made a bit imperfect by
a) not realising that the lap button on suunto doesn't move to the next interval in your program and
b) needing to stop for an emergency clearout at the tramsheds... again, JUST made it.
heel was feeling pretty good at the start, but tiring at the end... happy with progress on that front, marathon is looking like a go, pacing around 3:55-4
Was made a bit imperfect by
a) not realising that the lap button on suunto doesn't move to the next interval in your program and
b) needing to stop for an emergency clearout at the tramsheds... again, JUST made it.
heel was feeling pretty good at the start, but tiring at the end... happy with progress on that front, marathon is looking like a go, pacing around 3:55-4
Tuesday Sep 19, 2017 #
8 AM
Cycling 24:16 [3] 7.94 km (19.6 kph) +117m
shoes: Cervelo P3
TT bike in to work so i can get a bikefit.
such sketchy handling on this thing... might be a good idea to do all my commutes on it just to get used to how it feels.
such sketchy handling on this thing... might be a good idea to do all my commutes on it just to get used to how it feels.
5 PM
Running 41:02 [3] 7.42 km (5:32 / km) +105m 5:10 / km
shoes: GT2000 WhiteOrange
Easy jog home with brad, catching every red light
Monday Sep 18, 2017 #
Note
Hmm 
Note
In a similar vein to Ondrej and Keelan, heres my current thinking for the next 12 months
Sept - Western Syd Mara
Oct - Bike focus & brick & TT comfort
Nov - Bike focus & half ironman 4h25m (35,2:25,1:25) = 37kmh(210 watt)
Dec - rest, play, travel
Jan - strength and long.
Feb - Tarawera100
March - long & sixfoot
April - vert & mt solitary
May - vert and UTA100
june - rest
july - long technical
aug - long technical & night running
sept - GNW100mile
Would also like to break some barriers with my current PBs. mile sub5, 5k sub17, 10k sub35, Mara sub250.
Sept - Western Syd Mara
Oct - Bike focus & brick & TT comfort
Nov - Bike focus & half ironman 4h25m (35,2:25,1:25) = 37kmh(210 watt)
Dec - rest, play, travel
Jan - strength and long.
Feb - Tarawera100
March - long & sixfoot
April - vert & mt solitary
May - vert and UTA100
june - rest
july - long technical
aug - long technical & night running
sept - GNW100mile
Would also like to break some barriers with my current PBs. mile sub5, 5k sub17, 10k sub35, Mara sub250.
8 AM
Running 35:30 [3] 6.32 km (5:37 / km) +55m 5:23 / km
shoes: GT2000 WhiteOrange
Recovery shuffle to drop off my RedCycles in pyrmont. pretty stiff and still sore heel, but felt better for it.