Training Log Archive: bartholemeuIn the 1 days ending Oct 4, 2017:
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Wednesday Oct 4, 2017 #
Note
IM 70.3 6week plan
each week...
1 run (race or similar)
1-2 core & legs (planks, squats, hammies, pushups, chinups)
2-3 swims with brick runs (1 strength/pace, 1 length/tech)
2-3 TT turbos (1hr FTP, 1hr intervals/cadence)
0-1 TT road ride (2hr for bikehandling, position, and logistics)
bike-commute on the TT for bike handling
I think its acheivable... on work days i can swim lunch or turbo mornings, on oscar days i can put him in swim creche or turbo during his nap/when anne gets home. Bike FTP is the key session in terms of the final result.
each week...
1 run (race or similar)
1-2 core & legs (planks, squats, hammies, pushups, chinups)
2-3 swims with brick runs (1 strength/pace, 1 length/tech)
2-3 TT turbos (1hr FTP, 1hr intervals/cadence)
0-1 TT road ride (2hr for bikehandling, position, and logistics)
bike-commute on the TT for bike handling
I think its acheivable... on work days i can swim lunch or turbo mornings, on oscar days i can put him in swim creche or turbo during his nap/when anne gets home. Bike FTP is the key session in terms of the final result.
1 PM
Running 8:18 [3] 1.86 km (4:27 / km) +14m 4:17 / km
shoes: GT2000 WhiteOrange
Swimming 33:06 [3] 1.5 km (22:04 / km)
wu then 2x500s focussing on strokes per lap. body roll & catchup
Running 7:05 [3] 1.6 km (4:25 / km) +6m 4:20 / km
shoes: GT2000 WhiteOrange
5 PM
Running 20:53 4.26 km (4:54 / km) +49m 4:38 / km
ahr:146 max:160 shoes: GT2000 WhiteOrange
Orienteering race 45:00 10.0 km (4:30 / km) +93m 4:18 / km
ahr:171 max:185 shoes: GT2000 WhiteOrange
Summer Series Annandale.
Pretty shitty about this one. i knew from the start my legs were pretty heavy but was pretty happy with the amount of energy i maintained although quite slow.
On my way to the last control i discovered that the bridge was closed, which cost me about 2 and a half minutes. Apparently it was marked as one of the 3 map changes on the map, but not listed in the 2 bullet points identifying the map changes. I guess thats my fault...
Oh well. back with 600 a couple of seconds over 45, would have been a minute or so down on the winners anyway, which is expected.
Think i prob had the best route?
Pretty shitty about this one. i knew from the start my legs were pretty heavy but was pretty happy with the amount of energy i maintained although quite slow.
On my way to the last control i discovered that the bridge was closed, which cost me about 2 and a half minutes. Apparently it was marked as one of the 3 map changes on the map, but not listed in the 2 bullet points identifying the map changes. I guess thats my fault...
Oh well. back with 600 a couple of seconds over 45, would have been a minute or so down on the winners anyway, which is expected.
Think i prob had the best route?
9 PM
Running 18:54 [3] 2.99 km (6:19 / km) +56m 5:46 / km