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Training Log Archive: bartholemeu

In the 7 days ending Nov 19:

activity # timemileskm+m
  Cycling6 4:44:20 70.93(15.0/h) 114.15(24.1/h) 353
  Running9 3:23:37 27.87(7:18) 44.85(4:32) 490
  TrailRunning2 2:36:37 14.05(11:09) 22.61(6:56) 517
  Hiking2 2:27:56 4.44(33:21) 7.14(20:43) 209
  Swimming2 1:07:02 2.08(1.9/h) 3.35(3.0/h)
  Orienteering1 21:14 2.48(8:33) 3.99(5:19) 54
  Total18 14:40:46 121.85(7:14) 196.1(4:29) 1623
  [1-5]17 11:56:21

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Sunday Nov 19 #

8 AM

Hiking 1:48:06 intensity: (1:45:31 @0) + (2:34 @1) + (1 @3) 4.74 km (22:49 / km) +99m 20:40 / km
ahr:79 max:110

Sheldon Forest with Oscar
10 AM

Running warm up/down 4:30 intensity: (59 @1) + (3:25 @2) + (6 @3) 0.84 km (5:23 / km) +21m 4:48 / km
ahr:133 max:144 shoes: Salomon Xscream

Orienteering (Sprint) 21:14 intensity: (2:03 @3) + (8:34 @4) + (10:37 @5) 3.99 km (5:19 / km) +54m 4:59 / km
ahr:169 max:185 shoes: Salomon Xscream

NSW Sprint Champs
Ran fast but a lot of stopping, which shows in the splits.
Overall probably not a bad approach knowing that the only way i'll podium at this level is to take the risks, but could have done better i think.
To improve i don't think legspeed is a problem, i probably just need to get better at quick attention to detail, which would only come from doing exercises and putting more value into sprints (maybe looking at a sprint map in the last 3 months...)

Main errors were
9(35s) - correct navigation, but couldn't see the control hidden behind a bin, so thought i must be in the wrong place. stopped, ran west, then back to the control and saw it.
7 - took a little opening next to the tennis court which was marked OOB. DSQ
23 - took another little opening next to a hedge which was marked OOB. DSQ
12(25s) - ran past the underpass as it was a doorway and looked like i probably shouldn't go through, then turned and went back
14(30s) - slow exit, then got a little ahead of myself on the map and had to relocate a bit

TrailRunning long 1:57:46 intensity: (9:01 @1) + (25:48 @2) + (1:03:09 @3) + (19:47 @4) + (1 @5) 16.9 km (6:58 / km) +304m 6:24 / km
ahr:147 max:170 shoes: Salomon Xscream

GNW with keelan, pymble to chatswood.
about halfway through, the inside outer wall of my shoes came loose somehow and the hard heel support was cutting into my foot. I managed to get through by cramming 2 gel packets between the shoe and my foot.
Felt good for the first half, but slow and low energy for the second half.
R hamstring mild cramping, hopefully will feel good by IM.

Saturday Nov 18 #

9 AM

TrailRunning tempo 38:51 [3] 5.71 km (6:48 / km) +213m 5:44 / km

Glenbrook. Had some time between house showings so legged it down to glenbrook creek and back. struggled to find the path up from the creek!
12 PM

Hiking 39:50 [0] 2.4 km (16:35 / km) +111m 13:29 / km

Knapsack zigzag railway with Oscar.
5 PM

Cycling (Turbo) 30:09 intensity: (5:31 @0) + (24:37 @1) + (1 @3) 13.18 km (26.2 kph)
ahr:106 max:123 shoes: Cervelo P3

Short Technique recovery. cadence sections and formsprints

Friday Nov 17 #

9 AM

Cycling (Turbo) 34:40 intensity: (8:52 @0) + (17:11 @1) + (8:36 @2) + (1 @3) 14.48 km (25.1 kph)
ahr:115 max:138 shoes: Cervelo P3

Supposed to be 90mins steadystate while oscar slept, but felt very over it after 30 mins. had a rest but wasn't any more into it when i started again.
Legs pretty fatigued, so i'm ok with skipping this one, although it was a good opportunity for a session.
Not recovering very well at the moment as Oscar isn't sleeping well at nights.
Watching Full Metal Jacket.

Thursday Nov 16 #

1 PM

Cycling (Turbo) 1:10:29 intensity: (22 @0) + (1:06:45 @1) + (3:21 @2) + (1 @3) 29.08 km (24.8 kph)
ahr:117 max:134 shoes: Cervelo P3

Truuli trainerroad. Technique session with formsprints, cadence intervals and quadrant drills.
4 PM

Running intervals (Monas) 31:34 intensity: (1:36 @0) + (4:34 @1) + (2:49 @2) + (7:14 @3) + (10:54 @4) + (4:27 @5) 7.63 km (4:08 / km) +18m 4:05 / km
ahr:150 max:182 shoes: Adidas Adios Boost

Monas at erskineville outside the fence.
Hard to do any analysis with bad HR readings and not great GPS paces, but looks like ons were close to 3:20 and offs close to 3:45, so on target.
Missed the 3rd interval as i didn't hear the beep over my headphones.

Wednesday Nov 15 #

6 AM

Cycling intervals (Turbo) 1:07:08 intensity: (2:43 @0) + (34:37 @1) + (12:40 @2) + (14:00 @3) + (3:08 @4) 28.07 km (25.1 kph)
ahr:128 max:166 shoes: Cervelo P3

Trainerroad "Sonora -1".
overFTP intervals of various lengths and power.
as expected (and is the pattern for anything over ftp) this absolutely smashed me over and over. Had to break up almost every interval after the second to be able to hold any sort of power.
Happy to think that this is probably my last supra-threshold session on the bike for a while.
8 AM

Running 6:34 [3] 1.41 km (4:39 / km)
shoes: GT2000 WhiteOrange

To the dentist

Running 24:05 [3] 5.3 km (4:33 / km) +53m 4:20 / km
shoes: GT2000 WhiteOrange

Relaxed runcommute from the dentist
5 PM

Cycling (Commute) 26:45 [3] 9.15 km (20.5 kph) +150m

Tuesday Nov 14 #

8 AM

Cycling 55:09 [3] 20.19 km (22.0 kph) +203m
shoes: Specialized TriCross

Commute via centennial park
Such a big speed difference between the cross bike and the TT. Pushed it for one lap on the cross (granted, with platform pedals and a backpack) and was a full minute slower than pushing it on the TT in position.
1 PM

Running 8:38 [3] 1.74 km (4:58 / km) +29m 4:36 / km

Swimming 36:06 [3] 1.95 km (3.2 kph)

2k nonstop a bit slower than last week unfortunately
2 PM

Running 6:48 [3] 1.62 km (4:13 / km) +15m 4:02 / km

5 PM

Running tempo 51:56 [4] 11.69 km (4:27 / km) +156m 4:10 / km
shoes: GT2000 WhiteOrange

Warmup then 8k-ish at tempo with work backpack. Felt like bailing every single km, and had to bargain with myself to get through the 8k. Form didn't feel great after the first 2k but a great session to have gotten through at that speed on tired legs.

Monday Nov 13 #

8 AM

Running intervals 53:04 [4] 11.26 km (4:43 / km) +151m 4:25 / km
shoes: GT2000 WhiteOrange

Interval run-commute with a backpack.
8x1k/1min around 3:30-3:40.
Definitely didn't feel like i'd get through but paces seem consistent throughout, would have been good to get HR.
Form falling apart a bit from halfway, and being conscious of it made a big difference to efficiency.
Splits 3:39 34 42 32 34 33 31 34
1 PM

Running 8:12 [3] 1.66 km (4:56 / km) +28m 4:33 / km

Swimming 30:56 [3] 1.4 km (2.7 kph)

6x200s in 3:30s with long rests (about 90s)
Felt very good technically, and felt fast. Notes were to cock the wrist at the end of the stroke, consciously breathing in the bow-wave, and keeping consistent pressure through the stroke.
quite fatigued at the end, prob because of core yesterday, so a productive, relaxed session.
SWOLF seems to have gotten from 80 to 70 during this block.
2 PM

Running 8:16 [3] 1.72 km (4:49 / km) +20m 4:33 / km

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