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Training Log Archive: bartholemeu

In the 7 days ending Jul 15, 2018:

activity # timemileskm+mload
  Running7 7:10:53 47.91(9:00) 77.1(5:35) 1446105.6
  Cycling7 3:44:46 49.15(13.1/h) 79.1(21.1/h) 35921.2
  Orienteering1 39:35 2.92(13:33) 4.7(8:25) 89.3
  Strength & Conditioning 2 30:009.0
  Total16 12:05:14 99.98 160.9 1812145.1
  [1-5]16 11:24:38
averages - sleep:11 rhr:44

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MoTuWeThFrSaSu

Sunday Jul 15, 2018 #

Event: Garingal Local Event (Ultrasprint)
 
10 AM

Orienteering (Ultrasprint) 39:35 intensity: (1:02 @0) + (18:14 @1) + (11:53 @2) + (8:26 @4) 4.7 km (8:25 / km) +8m 8:21 / km
ahr:128 max:155 shoes: GT2000 WhiteOrange

Ultra sprint wahroonga. Actually navved pretty well (it was a pretty simple map) making zero mistakes until the 3rd last control on the last map In the maze. Oscar LOVED running around punching all the controls.

Also. WIN. good race selection bart... undefeated in ultrasprints.
3 PM

Running hills 42:24 intensity: (5:45 @0) + (23:46 @1) + (7:49 @2) + (5:04 @3) 5.31 km (7:59 / km) +145m 7:01 / km
ahr:120 max:157 shoes: GT2000 WhiteOrange

Pram run in Sydney Park doing hills

Saturday Jul 14, 2018 #

12 PM

Strength & Conditioning (Circuits) 20:00 [3]

trying to do some heavier sets (without getting heavier weights).
With about 14kg, 3 circuits of
10 singleleg squats, 2 chinups, 10 pushups, 10 bulgarian squats, 15 dips, 6 biceps, 10 backlunges, 10 singleleg calfraises, 15 onearm deadlifts.
felt close to the right level of resistance, thinking of getting something heavier to do more squats etc with.

Cycling (Turbo) 15:49 intensity: (15:48 @1) + (1 @3) 6.93 km (26.3 kph)
ahr:1 max:1 shoes: Cervelo P3

cooldown

Friday Jul 13, 2018 #

Note

feel very well recovered from yesterday... i'm trialling creatine after hard runs to help with recovery. The downside to creatine is muscle mass, which i think i am ok with...
9 AM

Cycling 26:24 intensity: (2:43 @0) + (20:07 @1) + (3:33 @2) + (1 @3) 8.1 km (18.4 kph) +53m
ahr:117 max:142

12 PM

Running 1:26:04 intensity: (11 @0) + (13:25 @1) + (40:28 @2) + (32:00 @3) 15.16 km (5:41 / km) +328m 5:07 / km
ahr:138 max:155 shoes: Boston Adidas boost

Easy run over the bridge... exploring little random stairwells down to the water at Kurraba point. Very fun, and enjoying these little easy adventures when i can afford to be out for a bit longer.

Slight twinge R high calf on downhills.
6 PM

Cycling 28:05 intensity: (4:32 @0) + (22:27 @1) + (1:02 @2) + (4 @3) 8.7 km (18.6 kph) +60m
ahr:112 max:138

Cycling (Turbo) 47:34 intensity: (3:42 @0) + (43:51 @1) + (1 @3) 20.8 km (26.2 kph)
ahr:106 max:117 shoes: Cervelo P3

Oscar and anne were asleep by 7 so took the opportunity to watch the tour highlights with a beer on the turbo. 200w 40mins on aerobars. Crazy how low my HR is on aeros (110bpm) without feeling especially easy... the HR is correct as well! as it measured about the same on wrist and chest... wonder why that is?

Thursday Jul 12, 2018 #

1 PM

Running intervals 45:41 intensity: (5 @0) + (10:37 @1) + (13:21 @2) + (6:36 @3) + (15:02 @5) 8.71 km (5:15 / km) +31m 5:09 / km
ahr:141 max:171 shoes: GT2000 WhiteOrange

Following Coach Mountbull's advice, did a 12x400m off 2mins. Unfortunately the track at erko is super short, so despite adding 30m or so to each rep, it still looks 30m or so short.
No matter, really happy with this session... splits staying within a second the whole way, around 1:09 (3:05m/k) and form staying solid.
Hr a better reading after tightening the watch halfway, but still pretty useless for this purpose, might use a monitor just for interval sessions when i care enough.

Feeling strong atm

Wednesday Jul 11, 2018 #

8 AM

Cycling 36:53 intensity: (10:55 @0) + (20:22 @1) + (5:02 @2) + (34 @3) 10.68 km (17.4 kph) +99m
ahr:109 max:147

amazing what a good night sleep can do. recovered a lot better this morning. v.relaxed on the ride in
12 PM

Running 1:03:24 intensity: (1:58 @0) + (21:36 @1) + (27:00 @2) + (12:50 @3) 11.16 km (5:41 / km) +353m 4:54 / km
ahr:131 max:156 shoes: NB Vazee v4 Blue

Easy redleaf pool with Bull and Mounty. the hills/stairs felt tough today.
1 PM

Strength & Conditioning 10:00 [3]

halfarsed chinups/planks etc at rushcutters then plank matrix back at the office
4 PM

Cycling 23:59 intensity: (4:19 @0) + (17:16 @1) + (2:23 @2) + (1 @3) 8.18 km (20.5 kph) +25m
ahr:110 max:138

Tuesday Jul 10, 2018 #

7 AM

Running 23:46 intensity: (3:22 @1) + (17:33 @2) + (2:51 @3) 5.26 km (4:31 / km) +34m 4:23 / km
ahr:136 max:149 shoes: NB Vazee v4 Blue

easy in. felt quite good flow for some reason. after a pretty sluggish evening/morning
12 PM

Running hills 1:09:12 intensity: (1:18 @0) + (7:15 @1) + (24:25 @2) + (16:14 @3) + (20:00 @5) 13.91 km (4:58 / km) +225m 4:36 / km
ahr:139 max:157 shoes: Boston Adidas boost

Hurts, 8x up observatory hill, hard up easy down.
in hindsight actually not the best session for me... i'd probably get more from doing it continuous... but good to be getting semi regular with that crew.
Still refining fenix... HR measuring a constant 150ish instead of peaks and troughs.

Monday Jul 9, 2018 #

Note

Podcast rundown
- A lot of chat on tendon stiffness, didn't really get much on this
- An interesting tid-bit on critical speed, well described, but will need to look at it more. The test for it sounds horrible... Sprint all out (with no mind for pacing whatsoever) for 3mins, and measure your speed for the last 30seconds. yuck)
9 AM

Cycling 22:25 intensity: (1:03 @0) + (18:32 @1) + (2:49 @2) + (1 @3) 7.95 km (21.3 kph) +55m
ahr:119 max:141

12 PM

Running long 1:40:22 intensity: (41 @0) + (50:29 @1) + (42:42 @2) + (6:30 @3) 17.58 km (5:43 / km) +329m 5:13 / km
ahr:129 max:157 rhr:44 slept:11.0 shoes: GT2000 WhiteOrange

A different lunchie today over to Greenwich Point, whose trails i've never been on before! Very enjoyable loop, and the brain definately needed it today.
Long for a lunch run, but legs and energy levels still more fatigued than they should be, felt the same on Saturday as well.
5 PM

Cycling 23:37 intensity: (2:22 @0) + (20:15 @1) + (58 @2) + (2 @3) 7.77 km (19.7 kph) +66m
ahr:112 max:142

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