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Training Log Archive: bartholemeu

In the 7 days ending Oct 16, 2017:

activity # timemileskm+mload
  Cycling10 8:24:36 128.69(15.3/h) 207.1(24.6/h) 88488.5
  Walking1 2:36:46 4.0(39:11) 6.44(24:21) 139
  Running5 1:35:59 12.78(7:31) 20.56(4:40) 19037.5
  Swimming2 1:10:20 1.86(37:44) 3.0(23:27)21.1
  Orienteering1 27:46 4.0(6:56) 6.44(4:19) 4725.2
  TrailRunning1 24:35 3.12(7:52) 5.03(4:53) 15323.4
  Strength & Conditioning 1 15:004.5
  Total17 14:55:02 154.45 248.57 1412200.1
  [1-5]17 11:50:13

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Monday Oct 16, 2017 #

8 AM

Cycling (Commute) 30:27 [3] 10.35 km (20.4 kph) +130m

Commute. much prefer this route without the sketchy glebe-foreshore and bridge-road sections. No real pinch points anymore.
1 PM

Running 6:50 [3] 1.49 km (4:35 / km) +13m 4:24 / km

Running 7:59 [3] 1.64 km (4:52 / km) +51m 4:13 / km

Swimming 34:09 [3] 1.6 km (21:21 / km)

200wu, 1.1nonstop(54s), 4x50H(45s)50E
Tried a Phelps thing of diving my head under at each breathstroke. feels nice. Also finding forcing the outbreath is working well.
5 PM

Cycling (Commute) 27:40 [3] 9.81 km (21.3 kph) +144m

Pushing the pace where appropriate. Should do this more on the commutes

Sunday Oct 15, 2017 #

Event: Melbourne Marathon
 
Event: 2017 South Sydney Summer Series - Tempe
 
9 AM

TrailRunning tempo 24:35 [5] 5.03 km (4:53 / km) +153m 4:15 / km
shoes: Salomon Xscream

Ran hard from the car at kyemah to clontarf to meet the girls for a bushwalk. Got a couple of CRs which i'm happy with given its a pretty common route.

Walking 2:36:46 [0] 6.44 km (24:21 / km) +139m 21:58 / km

Spit to Manly with Oscar on the back
4 PM

Cycling warm up/down 25:04 intensity: (3:48 @0) + (18:29 @1) + (2:47 @2) 7.1 km (17.0 kph) +2m
ahr:117 max:142 shoes: Specialized TriCross

Orienteering race (SSS) 27:46 intensity: (57 @1) + (14 @3) + (38 @4) + (25:57 @5) 6.44 km (4:19 / km) +47m 4:10 / km
ahr:157 max:182 shoes: GT2000 WhiteOrange

South Summer Series Tempe. Wasn't expecting much but went because it was close. Actually was quite a fun course. A fair bit of white which was used quite well, and a couple of long flat blasts, and only one road crossing that really required stopping (lost 30s or so). Was definately a bit short, clearing under 30mins despite feeling a bit sluggish in the legs, but suspected that would be the case so didn't pace for a full 10k.
Also there was an unmarked fence wire at waist height through the white, and a ran full steam into it... just glad it wasn't throat height, i prob would have done some real damage.

HR acting up
5 PM

Cycling warm up/down 19:10 intensity: (43 @1) + (6:21 @2) + (11:37 @3) + (29 @4) 7.07 km (22.1 kph) +56m
ahr:144 max:167 shoes: Specialized TriCross

home from O, high cadence without clipless

Saturday Oct 14, 2017 #

7 AM

Cycling long 2:09:02 intensity: (2 @0) + (20:26 @1) + (44:21 @2) + (1:04:13 @3) 63.97 km (29.7 kph) +266m
ahr:140 max:155 shoes: Cervelo P3

Centenial park laps - 100minutes in TT position, trying to dial it in. Actually getting quite comfortable and when i leave it i want to get back in. Otherwise kept the legs light and working at a sustainable level.
very sore inner glute just above/behind sitbones, which feels like maybe a muscle is working while my weight is on it.
Need to mount a drink bottle to my aerobars.
10 AM

Running (brick) 15:33 intensity: (14 @1) + (54 @2) + (3:36 @3) + (9:01 @4) + (1:48 @5) 3.83 km (4:04 / km) +19m 3:58 / km
ahr:159 max:174 shoes: Adidas Adios Boost

Run off the bike. ass real sore, but felt better as the run went on. speed ok, but the HM at IM is gonna hurt man...
5 PM

Running 16:00 [3] 3.57 km (4:29 / km) +19m 4:22 / km
shoes: New Balance Minimus

Too and from Sydney park to check out the cyclocross races. Minimals

Friday Oct 13, 2017 #

6 AM

Cycling intervals (Turbo) 1:30:00 intensity: (2:27 @0) + (1:02:28 @1) + (18:57 @2) + (6:08 @3) 38.8 km (25.9 kph)
ahr:122 max:152 shoes: Cervelo P3

Trainerroad 90minute under/over ftp session. Very productive but found the rests to be way too long. Some nice technique coaching around belly-breathing that I might try and incorporate into my running

Thursday Oct 12, 2017 #

9 AM

Cycling (Turbo) 1:00:00 intensity: (15:52 @0) + (44:07 @1) + (1 @3) 23.2 km (23.2 kph)
ahr:104 max:126 shoes: Cervelo P3

Trainerroad easy session with technique drills
Lots of interesting things here...
First was I guess the bike equivalent of strides, winding up the cadence and holding it for 10 seconds, then kick/pull drills, then focus on knee tracking.
What's more interesting is that my aerobic zone in the aero position keeps my heart rate close to 100bpm (which is well below what I would expect at aerobic.
My conclusion is that running has my cardio way more capable than my bike legs can keep up with, so the focus should definately be muscular rather than cardio if I want results... probably even need to find a way to do heavy squats etc (without a gym membership).

Awesome to be able to do this on a daddy day care day while Oscar slept
7 PM

Strength & Conditioning (Core) 15:00 [3]

3x push-ups, 1min plank, 30s side, 30s front, 30s side, reverse bear, forward bear.

Wednesday Oct 11, 2017 #

Event: 27th Sydney Summer Series - Henley
 
8 AM

Running (Junk) 33:57 intensity: (14:54 @3) + (16:50 @4) + (2:13 @5) 6.53 km (5:12 / km) +55m 4:59 / km
ahr:160 max:180 shoes: Kayano Gold

Dropping off redcycles int he rain.
Got to work and my jeans were wet in my locker overnight so today i smell like old cat piss.

Also, my Heartrate monitor was in my bag, but somehow took a reading, which looks like maybe it's cadence!? weird... maybe it gets a 'heartbeat' reading everytime it gets bumped from a footstep?
1 PM

Running warm up/down 8:01 [3] 1.78 km (4:31 / km) +27m 4:12 / km
shoes: Kayano Gold

Swimming 36:11 [3] 1.4 km (25:51 / km)

CSS test
400m - 7:00, 200m - 3:23, CSS 1:47
Don't think i paced it very well... wasn't bent over at the end of each one, but not far off, and the CSS makes sense. Doesn't really change what i'll be doing with my training paces, so probably a bit of a wasted session tbh
Suunto had a shocker detecting turns today.

Technique
- i think i point my head too far down. looking up more seems to make a better bow.
- Concentrated on breathing, emptying lungs before breathing etc which seems to have solved my afternoon stomach cramps. Will continue working on it

Running warm up/down 7:39 [1] 1.73 km (4:26 / km) +7m 4:20 / km
shoes: Kayano Gold

Tuesday Oct 10, 2017 #

6 AM

Cycling tempo (Turbo) 1:00:00 intensity: (5:29 @0) + (37:02 @1) + (8:26 @2) + (6:48 @3) + (2:15 @4) 25.69 km (25.7 kph)
ahr:122 max:164 shoes: Cervelo P3

FTP test in aero position using trainerroad
Paced really well, averaging 242w for each 5min segments, and the HR ramps consistently so FTP is set to 230w. Still think this is lower on the turbo than on the road, but great to have a number to work around indoors.
Very happy with this as a benchmark.
aero position getting quite comfortable!
8 AM

Cycling (Commute) 28:49 intensity: (25 @0) + (15:09 @1) + (8:50 @2) + (3:42 @3) + (43 @4) 10.23 km (21.3 kph) +155m
ahr:129 max:162 shoes: Specialized TriCross

5 PM

Cycling (Commute) 34:24 [1] 10.89 km (19.0 kph) +132m
shoes: Specialized TriCross

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