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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Oct 23, 2017:

activity # timemileskm+mload
  Cycling8 6:07:16 90.07(14.7/h) 144.96(23.7/h) 51956.1
  Running4 4:56:49 34.46(8:37) 55.46(5:21) 93863.5
  Swimming1 34:17 1.12(30:39) 1.8(19:03)10.3
  Strength & Conditioning 1 20:006.0
  Total13 11:58:22 125.66 202.22 1457135.9
  [1-5]13 10:49:29

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TuWeThFrSaSuMo

Monday Oct 23, 2017 #

8 AM

Cycling (Commute) 20:00 [3] 6.55 km (19.7 kph) +121m

11 AM

Running 8:45 [3] 1.77 km (4:57 / km) +28m 4:35 / km
shoes: GT2000 WhiteOrange

easy to pool
12 PM

Swimming long 34:17 [3] 1.8 km (19:03 / km)

after a shite night sleep i wasn't feeling creative so did 1.8k nonstop. Pace ok for the easy effort put in.
tech pointer was getting shoulder to touch my chin, and tricep-pushing the end of the stroke.
Tummy a bit funny afterwards
1 PM

Running 6:46 [3] 1.57 km (4:19 / km) +13m 4:09 / km
shoes: GT2000 WhiteOrange

brick. really should make this longer but never feel like it at the time
5 PM

Cycling (Commute) 24:44 [3] 7.7 km (18.7 kph) +103m

V easy commute home

Sunday Oct 22, 2017 #

Event: 2017 South Sydney Summer Series - Marrickville
 
9 AM

Cycling (Turbo) 1:00:00 intensity: (46:50 @0) + (13:09 @1) + (1 @3) 22.73 km (22.7 kph)
ahr:96 max:116 shoes: Cervelo P3

Trainer road "pettit"
Aero recovery with form sprints and quadrant drills.

Saturday Oct 21, 2017 #

Event: Annual Sydney Craft Beer Week Marathon
 
12 PM

Running 4:10:00 [2] 46.0 km (5:26 / km) +811m 5:00 / km
ahr:122 max:167 shoes: Salomon Xscream

SCBW Marathon
Nomad-D&Ds-4pines-bushie-flatrock-honeyrider-endevour-redoak-staves-wayward-sauce-rocks-frenchies.

Friday Oct 20, 2017 #

6 AM

Cycling (Turbo) 1:30:00 intensity: (5:36 @0) + (1:19:48 @1) + (4:35 @2) + (1 @3) 40.31 km (26.9 kph)
ahr:112 max:138 shoes: Cervelo P3

Trainerroad "Phoenix"
Had intended on getting out but was raining. 90mins around 190-200w. Felt pretty easy although position a little uncomfortable. Watching terminator genius which was good but uneventful
Finding slightly slower cadences (92) a bit more efficient.

Thursday Oct 19, 2017 #

Strength & Conditioning (Weights) 20:00 [3]

12kg 15x single calfs, single squats, squats, single deadlifts, split squats, pushups.
2 sets
10 AM

Cycling 1:00:00 intensity: (11:56 @0) + (41:04 @1) + (6:59 @2) + (1 @3) 24.01 km (24.0 kph)
ahr:113 max:139 shoes: Cervelo P3

Trainerroad vhigh cadence and technique drills while Oscar had his nap

Wednesday Oct 18, 2017 #

7 AM

Running 31:18 intensity: (59 @1) + (3:36 @2) + (26:31 @3) + (12 @4) 6.13 km (5:07 / km) +86m 4:46 / km
ahr:148 max:159 shoes: Adidas Adios Boost

Brick commute off the bike dropping off redcycles

Cycling (Turbo) 55:24 intensity: (4:31 @0) + (29:12 @1) + (7:32 @2) + (10:19 @3) + (3:50 @4) 23.48 km (25.4 kph)
ahr:126 max:164 shoes: Cervelo P3

Trainerroad 6x3min vo2max (120%ftp). really struggled and didn't quite hit targets for the last 3
Possibly affected by not eating beforehand, and not quite having the fan setup correctly

Tuesday Oct 17, 2017 #

8 AM

Cycling (Commute) 29:55 [3] 10.29 km (20.6 kph) +153m

5 PM

Cycling (Commute) 27:13 [3] 9.89 km (21.8 kph) +142m

low cadence and staying seated. legs nicely sore afterwards

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