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Training Log Archive: bartholemeu

In the 7 days ending Apr 30, 2018:

activity	#	time	miles		km		+m	load
TrailRunning	2	5:53:54	29.52	(11:59)	47.51	(7:27)	1665	86.0
Running	6	4:10:10	26.72	(9:22)	43.01	(5:49)	1172	110.6
Cycling	3	2:15:06	17.26		27.77		220	37.5
Strength & Conditioning	1	15:00						4.5
Total	12	12:34:10	73.5		118.29		3058	238.6
[1-5]	12	12:28:06

3:47

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Monday Apr 30, 2018 #

Note

Both plantars a bit sore, guessing from iff-ey shoe choice the last two days

9 AM

Running 38:49 [3] 6.69 km (5:48 / km) +111m 5:21 / km
shoes: Adidas Adios Boost

Took Oscar out in the pram to Sydney park, and actually felt very spritely, so put a bit of a tempo effort in for 3k, which would have been at around 4min/ks if flat.
Nice to know that i could actually get some reasonable sessions in on daddy-day when all the ducks line up.

Sunday Apr 29, 2018 #

6 AM

Running 15:14 [3] 3.23 km (4:43 / km) +25m 4:32 / km

8 AM

TrailRunning long 3:32:11 30.07 km (7:03 / km) +663m 6:21 / km
ahr:135 max:182

Hornsby to chatswood with Brooner. Felt good the whole way despite the pace being slightly faster than i would have done solo for the first half.
Such a good bit of technical trail, i always forget.
Stopped at the weir for an icy pole and mistakenly got 2 creamy sticks of milky shite, which really lowered the bar for how bad an icecream can be. would have been better stopping midrun and just asking for a cup of milk.

2 gels and a shitestick, 1 bar on the train, which actually seemed like enough.
2L water which was a bit less than i needed. Really sweated a lot, all my clothes were soaking.

Saturday Apr 28, 2018 #

11 AM

TrailRunning hills 2:21:43 [3] 17.44 km (8:07 / km) +1002m 6:19 / km
shoes: Inov8 Roclites

From springwood down farm road, kings link track to lost world and back via perch ponds track.
Kingslink was pretty sketchy in the wet and lost the track a couple of times, shortcutting straight up the hill. lost world was really cool. Then lost the track again on perchponds, bushbashing for 15mins or so without realising before heading uphill and finding the track again.
Surprisingly made it through 2 hours despite feeling fatigued, and the beginnings of flu-ey sickness. panadol is a hell of a drug.

Friday Apr 27, 2018 #

Note
(rest day)

forgot my joggers... probably for the best, pretty fatigued.

Note

And long ride tomorrow just got cancelled. Also probably for the best :)

7 AM

Cycling 56:14 [3] 22.33 km (23.8 kph) +130m
shoes: Specialized TriCross

Legs pretty fatigued, but was up at 4:30am with oscar anyway so went for a short bike on the way to work. got a flat on one of the off-path sections... gotta figure out how to cut out these pinch flats when off-road.

5 PM

Cycling 24:27 [3] 5.44 km (13.3 kph) +88m

Thursday Apr 26, 2018 #

8 AM

Running 28:33 [3] 5.07 km (5:38 / km) +54m 5:21 / km
shoes: GT2000 WhiteOrange

Had planned long to work, but realised i had my laptop.
Good thing i didn't, legs felt pretty toast from yesterday.

2 PM

Running hills 54:38 [5] 6.76 km (8:05 / km) +800m 5:05 / km
shoes: GT2000 WhiteOrange

Moo stairs continuously for 30mins for something different. Managed just under 31 reps in that time.
Tried to maintain a constant effort, doing doubles where i could. Powerhiked every 5 or so.
V happy with this session

5 PM

Running 37:54 [3] 7.65 km (4:57 / km) +105m 4:38 / km
shoes: GT2000 WhiteOrange

Cadence minutes. Hard to keep up in the second half

Wednesday Apr 25, 2018 #

8 AM

Running hills 1:15:02 [3] 13.6 km (5:31 / km) +77m 5:22 / km
shoes: GT2000 WhiteOrange

intended a long-run, hill reps at the front hill at CP, then met anne to pramrun with oscar. It all turned a bit too faffy and got cold, so canned the longrun.

12 PM

Cycling (Turbo) 54:25 +3m
ahr:133 max:158 shoes: Cervelo P3

long warmup, then a lap and a half of a zwift race, then 50 1leg squats between 5 minute bike efforts

1 PM

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

1leg squats

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