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Training Log Archive: bartholemeu

In the 7 days ending Nov 26, 2017:

activity # timemileskm+mload
  Cycling6 5:57:20 105.39(17.7/h) 169.61(28.5/h) 950100.9
  Running7 3:02:39 25.66(7:07) 41.29(4:25) 38977.4
  Swimming4 2:15:38 4.01(1.8/h) 6.46(2.9/h)35.2
  Total14 11:15:37 135.06(5:00) 217.36(3:06) 1339213.6
  [1-5]14 11:06:36

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

6 AM

Swimming race 36:24 intensity: (53 @1) + (24 @2) + (35:07 @3) 1.96 km (3.2 kph)
ahr:146 max:154

7 AM

Cycling race 2:28:55 intensity: (2:39 @2) + (2:15:07 @3) + (11:09 @4) 90.46 km (36.4 kph) +346m
ahr:151 max:165 shoes: Cervelo P3

9 AM

Running race 1:25:13 intensity: (1:59 @3) + (1:18:26 @4) + (4:48 @5) 20.86 km (4:05 / km) +49m 4:02 / km
ahr:164 max:178 shoes: Adidas Adios Boost

Ironman 70.3 Asia Pacific Championships
Total time 04:33:15
7th in age group
56th overall male
Swim 00:36:24
T1 00:01:24
Bike 02:28:25
T2 00:01:51
Run 01:25:10

Felt pretty strong going into this after following a specific taper plan on trainerroad... if nothing else it took the stress out of whether i was doing it right...
Swim - Was pretty hard to keep my bearings. i was expecting to be able to see the rowing lane ropes and just follow it, but the water was too murky. Had a lot of trouble sighting, especially on the way out as the sun was directly ahead. Would have benefited significantly from the practice swim. Only really got into a rhythm drafting a guy in the last 200m.
Bike - Felt good and consistent the whole bike, although all the corners etc were exceptionally slow being held up by triathletes who can't handle their bikes. Broke my handlebars on the first lap hitting a little pothole, so was lopsided for most of the ride.
Run - Tried to stay really efficient and relaxed for the first 10-12k, especially after the tummy was having some issues requiring a quick toilet stop, and half an hour or so of no food, just ice and water, which worked as my HR was staying around 162 at 4mink-ish. from there it was just a matter of ramping up a little as i got more confident that there weren't going to be any cramp or energy issues, and felt like close to a sprint finish.

So happy to execute the race so well after a couple of slightly dissappointing executions this year. Felt comparitively fresh at the finish, but felt i'd done all i could as well.

For Next Time
Definately need to work on open-water swimming, could save 5 mins on better open water technique. If nothing else, take advantage of the "practice swim" the day before. During the swim, concentrate on swim technique rather than stressing so much on direction.
Bike - If i do another one, i should probably invest in race wheels and race tires. Practice mounting and dismounting the bike, feel like i lost a minute there.
Run - felt good. Just need to avoid the blood blister which developed on the sole of my foot.

To be more competitive at this level, idefinately need to take 5 mins off the swim (which should be do-able), and 10-15mins off the bike. 7ish mins of that is aero wheels and helmet, 3 mins is on-the-day specifics (transition, getting a clear run at the turns, slightly better pacing with a power meter), and 5 mins is spending more than 6 weeks on bike training. With that, i would win my agegroup!


Run 1st in cat, 39th overall (including 18 pros)
Bike 20th in cat (15 mins off leader)
Swim 23rd in cat (6 mins off leader)
Total time 7th in cat, 59th male overall (including 18 pros)

Friday Nov 24, 2017 #

Note

Carb load a bit more enjoyable than previous races, just drinking extra carbs and eating a few extra meals. Will eat normal tomorrow with plenty of water and electrolytes... 32 degrees forecast for race day!
4 PM

Swimming 28:33 [3] 1.4 km (2.9 kph)

Taper swim.
300 Wu
3x200 tempo
4x50 flat out
300 cd

Think the 50s were around 35s which is nice.

Running 15:19 [3] 3.3 km (4:38 / km) +30m 4:26 / km
shoes: GT2000 WhiteOrange

Taper jog with 7x20s strides

Thursday Nov 23, 2017 #

4 PM

Cycling (Turbo) 1:00:00 intensity: (6:56 @0) + (27:54 @1) + (16:53 @2) + (8:17 @3) 27.17 km (27.2 kph)
ahr:123 max:151 shoes: Cervelo P3

"Mount Albert +1" Steady State with some technique work.
Felt tough but not unsustainable. only concern is the same high-hamstring areas that caused issues in WS marathon. hopefully they hold out.
Taper feels good roughly following the trainerroad taper program, if for no other reason than not feeling like i'm second guessing myself.

Wednesday Nov 22, 2017 #

11 AM

Running 9:24 intensity: (6:44 @1) + (2:39 @2) + (1 @3) 1.89 km (4:58 / km) +48m 4:25 / km
ahr:124 max:135

Swimming 37:27 intensity: (2:05 @0) + (13:37 @1) + (18:47 @2) + (2:58 @3) 1.7 km (2.7 kph)
ahr:128 max:155

checking that swimming with HRM and my tri-top is ok given Sunday will likely be no-wetsuit.
Was concerned about the pockets creating drag but swam a 1:25 100m expecting closer to 1:30, so i guess its not a problem. Interesting to see HR in the pool as well.
Then did a short pyramid 100,200,300,300,200,100 on 2min equivalents.
Technique - full body roll and adjusting strokerate for speed
Feeling very confident in the pool at the moment
12 PM

Running 18:43 intensity: (5:22 @1) + (13:18 @2) + (3 @3) 2.43 km (7:43 / km) +84m 6:35 / km
ahr:135 max:143

Tuesday Nov 21, 2017 #

8 AM

Cycling intervals 1:02:18 [3] 25.34 km (24.4 kph) +234m
shoes: Cervelo P3

Didn't really feel the need to do this session on the turbo so took trainerroad's recommended session and did the "Adams" taperweek session by feel in Centennial park.
7mins, 5mins, 3mins, 2mins at increasing effort, 1-2mins rest.
Felt pretty good, position feel nice, legs still pretty fatigued, but starting to feel like they have a bit of pep again, esp at high cadence.
12 PM

Running tempo 37:29 [3] 9.38 km (4:00 / km) +135m 3:44 / km
shoes: Adidas Adios Boost

wucd and 5k "tempo" around 3:30 pace.
surprised by the amount of leg-speed at the moment.
I guess it makes sense given i've always seen muscular strength as a personal weakness, and i'm probably as strong as i've ever been at the moment in the legs (for short distances)
5 PM

Cycling (Commute) 22:22 [3] 7.71 km (20.7 kph) +111m
shoes: Cervelo P3

High cadence where possible tt bike home

Monday Nov 20, 2017 #

8 AM

Cycling (Commute) 35:26 [3] 9.22 km (15.6 kph) +133m

12 PM

Running 8:32 [3] 1.76 km (4:52 / km) +28m 4:30 / km
shoes: Adidas Adios Boost

Swimming intervals 33:14 [3] 1.4 km (2.5 kph)

Wu, cd, and 6x100m flat out with minute rests, focussing on body roll. 1:30-1:35s
1 PM

Running 7:59 [3] 1.67 km (4:46 / km) +16m 4:33 / km
shoes: Adidas Adios Boost

8xstrides back from the pool
5 PM

Cycling (Commute) 28:19 [3] 9.72 km (20.6 kph) +127m

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