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Training Log Archive: bartholemeu

In the 7 days ending Mar 4, 2018:

activity # timemileskm+mload
  Cycling9 4:22:38 56.01(12.8/h) 90.15(20.6/h) 97071.2
  Running5 4:03:22 27.04(9:00) 43.52(5:36) 109583.4
  TrailRunning1 2:56:53 15.88(11:08) 25.55(6:55) 84648.7
  Orienteering1 21:21 2.13(10:02) 3.42(6:14) 3516.2
  Strength & Conditioning 1 15:004.5
  Total16 11:59:14 101.06 162.64 2946224.0
  [1-5]16 11:48:27

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MoTuWeThFrSaSu

Sunday Mar 4, 2018 #

Event: 2018 Sydney Sprint Series - Botany
 
12 PM

Cycling (Turbo) 40:19 intensity: (3:41 @0) + (28:08 @1) + (8:29 @2) + (1 @3) 20.94 km (31.2 kph) +62m
ahr:119 max:140 shoes: Cervelo P3

Zwift. Recovery

Saturday Mar 3, 2018 #

Event: Saturday Orienteering Series - Mimosa Public School/Davidson High School
 
6 AM

Running 8:58 intensity: (3:51 @0) + (6 @1) + (4:14 @2) + (47 @3) 1.73 km (5:11 / km) +3m 5:08 / km
ahr:114 max:157

TrailRunning long 2:56:53 intensity: (2:24 @0) + (23:11 @1) + (53:57 @2) + (1:16:04 @3) + (21:17 @4) 25.55 km (6:55 / km) +846m 5:56 / km
ahr:142 max:168 shoes: Hoka Claytons

Artarmon to Davidson with Brooner.
Legs shattered but maintained an acceptable pace until 20k in or so where i really started dragging the chain (sorry brooner)
10 AM

Orienteering (Sprint) 21:21 intensity: (15 @1) + (9 @2) + (57 @3) + (9:05 @4) + (10:55 @5) 3.42 km (6:14 / km) +35m 5:56 / km
ahr:168 max:177 shoes: Hoka Claytons

Mimosa School SOS sprint.
Really shabby O from me, combined with average running speed meant an average result 4 minutes off andyhill.
Lots of errors, hesitations and bad route choices... don't think i got ahead of the control once all race.

Splits suggest 2.5 mins on mistakes from 7,10,13, 22 25 and also vslow 9-13 from not looking ahead.

Long Line - Splits

Friday Mar 2, 2018 #

8 AM

Cycling 35:01 [3] 11.45 km (19.6 kph) +118m

12 PM

Running hills 1:02:11 intensity: (5:51 @1) + (18:18 @2) + (23:59 @3) + (14:03 @4) 10.9 km (5:42 / km) +212m 5:12 / km
ahr:146 max:167 shoes: GT2000 WhiteOrange

Pyrmont stairs and strong beers with Andy. Legs pretty shattered from the outset
5 PM

Cycling 23:00 [3] 7.19 km (18.8 kph) +156m

Thursday Mar 1, 2018 #

Note

very tight calves. can't possibly be from yesterday's run with mounty...
8 AM

Cycling 24:32 [3] 7.02 km (17.2 kph) +112m

12 PM

Running 46:28 intensity: (51 @0) + (5:12 @1) + (10:00 @2) + (3:09 @3) + (13:21 @4) + (13:55 @5) 9.9 km (4:41 / km) +200m 4:16 / km
ahr:148 max:190 shoes: GT2000 WhiteOrange

Tried a downhill session, up and over anzac bridge 4 times, focussing on pushing the downhill with good technique.
Managed to really keep the HR up on the downhill which was the goal. Stopped after 4 to avoid any injury etc, and i was stuffed.
Finished in Pyrmont hill for some squats.
1 PM

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

20x Deep steps each side, 20x deep squats, 10x frogs. Times 3
5 PM

Cycling 27:12 [3] 7.86 km (17.3 kph) +130m

Wednesday Feb 28, 2018 #

8 AM

Cycling 30:00 [3] 10.0 km (20.0 kph)

12 PM

Running 49:41 [3] 9.5 km (5:14 / km) +163m 4:49 / km
shoes: GT2000 WhiteOrange

Easy cruise around pyrmont with Mounty. Cut short due to invaluable work meetings dammit.
Felt like a successful recovery run, with legs feeling better after than before.
6 PM

Cycling 28:15 [3] 7.93 km (16.8 kph) +144m

Tuesday Feb 27, 2018 #

Note

Have been thinking about sixfoot and i think the way i will approach it is as a hard training run with minimal (2-3days) taper.
Last year i noticed that i was just spending too much time tapering/recovering for my B races that i didn't really train as much as i wanted.
Given i'm pretty hungry to train at the moment, i'd rather spend this 2 weeks putting some efforts in rather than pussyfooting around waiting for the race.
9 AM

Cycling 29:00 [3] 9.77 km (20.2 kph) +122m

1 PM

Running hills 1:16:04 [3] 11.48 km (6:38 / km) +518m 5:24 / km
shoes: GT2000 WhiteOrange

Feeling stiff from circuits, but keen to do Moo stairs again.
Had wanted to do something like 20x then 10x, but its just so hard to do more than 10 in a rep here... so did 10x, 5x single steps concentrating on superhigh cadence coming down, then 10x @ 8:50, 6:25, 9:00
Next time, i'll probably try something like 5xsingles straight into 10xdoubles twice.

Such a beast workout here, need to build it up a bit, but 2x10 explodes you no matter what you do.
6 PM

Cycling 25:19 [3] 7.99 km (18.9 kph) +126m

Monday Feb 26, 2018 #

Note
(rest day)

Daddy day care. raining so no turbo.
DOMS from yesterday. how embarrassing.

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