Training Log Archive: bartholemeuIn the 7 days ending Jun 17, 2018:
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Sunday Jun 17, 2018 #
Note
One thing really struck true with me and is my basis for training is to train my motivation rather than fitness... or train in whatever way makes you love it the most. I think where I can improve here is in terms of race prep... I should learn to train in such a way that come race day I am excited to anhialate myself.
He also totally rates getting a coach, but admits that will vary person to person.
Very cool podcast pretty much all on mindset esp during the race.
TrailRunning long 1:47:32 20.65 km (5:12 / km) +189m 4:59 / km
ahr:141 max:151 shoes: GT2000 WhiteOrange
Very nice loop, tried to keep HR around 140bpm, which mean really relaxed. podcasts were awesome and really enjoyed this otherwise non-eventful run.
2 paddles to finish at sauce
Saturday Jun 16, 2018 #
Cycling 23:57 7.68 km (19.2 kph) +61m
ahr:119 max:152
Running race (Parkrun) 17:12 [5] 5.03 km (3:25 / km) +15m 3:22 / km
ahr:171 max:183 shoes: Adidas Adios Boost
Still a really good baseline given i'm about to start back into some speed work so 17 is just around the corner
Cycling 18:26 5.65 km (18.4 kph) +73m
ahr:133 max:153
Friday Jun 15, 2018 #
Running 35:40 [2] 6.39 km (5:35 / km) +56m 5:21 / km
shoes: GT2000 WhiteOrange
SoU - Intervals like a pro. Notes
4x8mins, consistent and compare over 4 weeks. Rest period doesn't seem too important but 2mins irrespective of length seems ideal to complete the workout
eccentric training and strength VERY important for ultras
long run without breakfast may help train on fat utilisation
the big difference between top athletes and us is they have "remarkable intensity discipline". low intensity should be low, hard should be hard
Cycling 25:20 [3] 8.13 km (19.3 kph) +41m
Thursday Jun 14, 2018 #
Cycling 23:38 [3] 7.97 km (20.2 kph) +65m
Running 1:00:00 [3] 13.23 km (4:32 / km) +398m 3:57 / km
shoes: NB Vazee v4 Blue
podcast SOU on protein absorbtion. Main learnings were slow-release protein before bed, 25g protein each meal, carbohydrate post-exercise is for glycogen adaptation, 3hr+ training runs can benefit from some protein during the run.
Cool analogy around 2% of muscle is turned over every day, meaning in 50 days your entire muscular system is new, created from the amino acids you consume through the day.
Strength & Conditioning 15:00 [3]
Wednesday Jun 13, 2018 #
Running 44:42 [3] 7.49 km (5:58 / km) +84m 5:39 / km
shoes: Hoka Claytons
some really good stuff, and appeals to my geekiness.
Notes
- Training in the middle (between easy and tempo) seems to train the body to cope with running inefficiently. I should be training 80% easy (140bpm, conversational) but with good form, and 20% hard (170bpm) for neuromuscular and efficiency, rather than spending heaps of time in between
- Recommends 5-10 min intervals rather than the shorter ones i've been doing.
- fasted workouts seem to be effective for fat utilisation only when you deplete muscle glycogen beforehand
Running hills 48:59 [4] 8.06 km (6:05 / km) +372m 4:56 / km
shoes: GT2000 WhiteOrange
Tuesday Jun 12, 2018 #
Cycling 23:48 [3] 8.23 km (20.7 kph) +58m
Cycling 24:00 [3] 7.84 km (19.6 kph) +64m
Monday Jun 11, 2018 #
Running 9:57 [3] 1.83 km (5:26 / km) +6m 5:20 / km
shoes: Inov8 RaceUltra
TrailRunning long 5:31:27 [3] 42.55 km (7:47 / km) +1132m 6:53 / km
shoes: Inov8 RaceUltra
The first 15k were definately a highlight, coasteering and bushbashing through really fun terrain and beautiful bush. Not many people get to experience that.
Will need to try hard to keep up this level of silly after Andy's gone... need to make sure my risk aversion doesn't dilute that waters.
Legs struggled from about 25k on the verge of cramp, so obvs haven't fully recovered from UTA, but also suggests it's the hard walking stuff that really fatigues them in that way.