Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Aug 12, 2018:

activity # timemileskm+mload
  Running8 5:43:12 43.84(7:50) 70.56(4:52) 716117.5
  Cycling2 1:41:44 22.91(13.5/h) 36.88(21.7/h) 2616.1
  Total10 7:24:56 66.76(6:40) 107.44(4:08) 741133.6
  [1-5]10 7:19:26
averages - sleep:9 rhr:45

«»
2:44
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 12, 2018 #

Event: City2Surf
 
7 AM

Running 11:30 intensity: (1:12 @0) + (2:58 @1) + (1:24 @2) + (4:12 @3) + (1:43 @4) + (1 @5) 1.47 km (7:51 / km) +17m 7:25 / km
ahr:136 max:170 shoes: GT2000 WhiteOrange

Preferred start means you get to warmup! amazing!

Running race (City2Surf) 51:38 intensity: (16 @2) + (1:26 @3) + (4:45 @4) + (45:11 @5) 14.01 km (3:41 / km) +123m 3:32 / km
ahr:173 max:181 shoes: GT2000 WhiteOrange

City2Surf 51:38.
about 40s slower than last year which was expected given the last two weeks of sickness, slight headwind, and recalling that i was in fantastic shape last year...actually a very good result considering. Also probably held a bit back knowing i have bilpin next week.
Starting at the front with Glenn (for about 10metres) makes a massive difference for this race, clear roads the entire way. Concentrated on staying relaxed which i think made a big difference for muscle fatigue.
could tell at the top of heartbreak that i was 40s or so slower than PB, but knew i felt fresher than last year, so was still a bit optimistic that i could make it up. Had really good flow and form right through to the downhill where i felt in control and fast and the last km always a slog. Comparing to last year, 30s of the difference was between km3 and the bottom of heartbreak.
Wore slower, more cushioned shoes this year, and my legs are thanking me after the final descent

Happy with that. I think next year i could break 50 if i target this race, do some more downhill work, and pace thinking of the top of the last hill as the finish line.

Running 1:01:51 intensity: (13:30 @2) + (48:21 @3) 11.41 km (5:25 / km) +148m 5:06 / km
ahr:144 max:157 shoes: GT2000 WhiteOrange

Relaxed jog home after eating a tonne of food at the finish line. Was further than i thought, but felt fine rolling along. Legs feeling better than usual after c2s

Friday Aug 10, 2018 #

11 AM

Running 24:10 intensity: (9:16 @1) + (12:50 @2) + (2:04 @3) 4.55 km (5:19 / km) +50m 5:02 / km
ahr:132 max:149 shoes: GT2000 WhiteOrange

jog to powerhouse museum
12 PM

Running 14:09 intensity: (14 @0) + (2:10 @1) + (4:47 @2) + (6:58 @3) 3.13 km (4:31 / km) +22m 4:22 / km
ahr:138 max:150

Thursday Aug 9, 2018 #

7 AM

Cycling 1:19:20 intensity: (2:33 @0) + (32:29 @1) + (38:25 @2) + (5:53 @3) 30.31 km (22.9 kph)
ahr:128 max:151 shoes: Specialized TriCross

CP on the way to work felt nice.
12 PM

Running intervals 1:02:41 intensity: (8 @0) + (6:22 @1) + (14:52 @2) + (29:18 @3) + (8:34 @4) + (3:27 @5) 12.77 km (4:55 / km) +156m 4:38 / km
ahr:146 max:175 shoes: NB Vazee v4 Blue

got to hurts for the last 2 sets of their pyramid, so did 3x 800s 400s on my own at
2:52,1:17
2:41,1:17
2:39,1:16

Not feeling super strong or healthy for c2s but whatever
5 PM

Cycling 22:24 intensity: (12:07 @1) + (8:39 @2) + (1:38 @3) 6.56 km (17.6 kph) +26m
ahr:109 max:148

Wednesday Aug 8, 2018 #

8 AM

Running 32:50 intensity: (14 @0) + (6:25 @1) + (6:42 @2) + (16:58 @3) + (2:31 @4) 6.84 km (4:48 / km) +32m 4:42 / km
ahr:142 max:167 rhr:45 slept:9.0 shoes: GT2000 WhiteOrange

Commute with 10x strides. An attempt to maintain some economy while sick. Legs felt quite sluggish and unnatural.
Close to well enough now to do a real workout. RHR back down, and surviving off <10hrs sleep, both good signs.
5 PM

Running 27:04 intensity: (28 @0) + (7:33 @1) + (12:56 @2) + (6:07 @3) 5.55 km (4:53 / km) +35m 4:44 / km
ahr:133 max:155 shoes: GT2000 WhiteOrange

easy commute with 5 minutes of tempo to test the lungs. felt ok, but not 100% and not super quick

Tuesday Aug 7, 2018 #

8 AM

Running 31:31 intensity: (30 @0) + (17:14 @1) + (13:46 @2) + (1 @3) 5.54 km (5:41 / km) +69m 5:21 / km
ahr:127 max:140 shoes: NB Vazee v4 Blue

easy in with backpack.
Still feeling very low, nausea, throat, sleeping >10hrs each night, and waking up with conjunctivitis, and wierdly, joints also feel average given the break... left ankle, achilles and knee pretty sore.
6 PM

Running 25:48 intensity: (11 @0) + (10:10 @1) + (9:43 @2) + (5:44 @3) 5.3 km (4:52 / km) +66m 4:35 / km
ahr:134 max:154 shoes: GT2000 WhiteOrange

Cadence minutes. 10x 1min high cadence, 1min normal cadence.
Starting to feel a bit better.

« Earlier | Later »