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Training Log Archive: bartholemeu

In the 7 days ending Dec 16, 2018:

activity # timemileskm+mload
  Swimming5 2:47:11 4.63(36:07) 7.45(22:26)50.2
  Cycling5 2:04:59 24.81(11.9/h) 39.92(19.2/h) 24313.1
  Running6 1:35:29 10.95(8:43) 17.63(5:25) 11718.2
  Strength & Conditioning 1 15:004.5
  Total13 6:42:39 40.39 65.0 36085.9
  [1-5]13 6:31:09

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MoTuWeThFrSaSu

Sunday Dec 16, 2018 #

8 AM

Running 29:22 intensity: (32 @0) + (11:59 @1) + (15:25 @2) + (1:26 @3) 4.83 km (6:05 / km) +44m 5:49 / km
ahr:128 max:149 shoes: NB Vazee v4 Blue

to the pool with prong
9 AM

Swimming 30:00 [3] 1.4 km (21:26 / km)

with Prong

Thursday Dec 13, 2018 #

Note
(injured)

Injured, but went to SSS anyway yesterday and met Anne and Oscar there to take Oscar around the mini course.
However despite it being quite publicised that there is "a MINI course every week" and even the bulletin the day before saying "a free MINI this week", it said later in the bulletin that there would not be one, and there was not one.
Ok for me as it was on my way home, but a bit of a shitter for Anne who drove there specifically for it.
All good, he got to beep 3 controls within his range and play in the playground.
Still, a bit shitty.
6 AM

Strength & Conditioning 15:00 [3]

biceps, pushups, back extensions, tridips
8 AM

Cycling 25:31 intensity: (24:30 @1) + (31 @2) + (30 @3) 8.51 km (20.0 kph) +15m
ahr:109 max:149

1 PM

Swimming 36:28 [3] 1.6 km (22:47 / km)

4x400s with paddles on the 1st and 3rd.
Trying to minimise kick, but couldn't help it sometimes.
R leg now has a noticeable lump developing, despite feeling a little better.

Running 8:37 intensity: (1:03 @1) + (2:19 @2) + (5:15 @3) 1.59 km (5:26 / km) +19m 5:08 / km
ahr:141 max:153

Running 8:38 intensity: (20 @1) + (1:39 @2) + (6:39 @3) 1.7 km (5:05 / km)
ahr:143 max:152

Wednesday Dec 12, 2018 #

7 AM

Cycling 33:26 intensity: (2:22 @0) + (28:42 @1) + (1:37 @2) + (45 @3) 10.85 km (19.5 kph) +84m
ahr:114 max:148

1 PM

Swimming 30:00 [3] 1.4 km (21:26 / km)

10x100s on 2:00 plus wucd.
seemed to hit 1:40-1:45, with some laps near the end feeling really efficient, down to 40-44 spl
Tried not to kick at all, and foot felt a little better.
fenix isn't as good as the suunto for swimming. data out is terrible.

Running 7:19 intensity: (5:48 @1) + (1:30 @2) + (1 @3) 1.53 km (4:47 / km) +16m 4:33 / km
ahr:126 max:139

Running 8:34 intensity: (1:25 @1) + (4:13 @2) + (2:56 @3) 1.69 km (5:04 / km) +11m 4:55 / km
ahr:138 max:149

4 PM

Cycling 17:43 intensity: (18 @0) + (11:14 @1) + (5:32 @2) + (39 @3) 6.61 km (22.4 kph) +64m
ahr:124 max:146

Tuesday Dec 11, 2018 #

12 PM

Running 7:49 intensity: (28 @1) + (4:33 @2) + (2:48 @3) 1.6 km (4:53 / km) +5m 4:48 / km
ahr:140 max:149

1 PM

Swimming 42:17 [3] 2.05 km (20:38 / km)

4x500s, pushing the last 100.
around 1:50s with the last at 1:40s
Starting to have a nice sensation of efficiency in the water at times
kicking is really hurting my leg, so will need to get a buoy to continue.

Running 9:02 intensity: (1:34 @1) + (3:41 @2) + (3:46 @3) + (1 @4) 1.65 km (5:27 / km)
ahr:137 max:158

6 PM

Cycling 27:12 intensity: (3:44 @0) + (21:10 @1) + (2:17 @2) + (1 @3) 7.93 km (17.5 kph) +33m
ahr:116 max:136

Monday Dec 10, 2018 #

8 AM

Cycling 21:07 intensity: (4:34 @0) + (14:13 @1) + (1:47 @2) + (33 @3) 6.02 km (17.1 kph) +47m
ahr:112 max:152

1 PM

Swimming 28:26 [3] 1.0 km (28:26 / km)

Busier pool, so was better to do fast 100s with pauses to find a good gap.
A lot happier with how speed worked in this session, landing 1:30-1:40 with effort.
Finding that holding my head lower in the water seems to be a good way of relaxing and getting a better hand entry. Also concentrating on the lat-pulling seems to held my catch.

Running 7:54 intensity: (2:38 @1) + (5:15 @2) + (1 @3) 1.51 km (5:13 / km) +12m 5:01 / km
ahr:130 max:141

Running 8:14 intensity: (6:04 @1) + (1:40 @2) + (30 @3) 1.53 km (5:24 / km) +11m 5:12 / km
ahr:125 max:144 (injured)

leg really uncomfortable running to and from the pool.

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