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Training Log Archive: bartholemeu

In the 7 days ending Jul 6, 2014:

activity # timemileskm+mload
  Cycling8 8:59:35 124.08(13.8/h) 199.68(22.2/h) 1129141.4
  Running5 3:21:12 24.9(8:05) 40.08(5:01) 20794.7
  Swimming2 1:15:00 2.3(32:37) 3.7(20:16)22.5
  Strength & Conditioning 1 40:0012.0
  Total16 14:15:47 151.28 243.46 1336270.5

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MoTuWeThFrSaSu

Sunday Jul 6, 2014 #

10 AM

Cycling tempo (Woolwich) 1:26:14 [3] 35.88 km (25.0 kph) +237m
shoes: Willier Izoard

Planned on riding early but slept in (which was needed)
Rode out to woolwich via Greenwich with a few efforts on salter road and maze hill.
tempo. Died at the end

Saturday Jul 5, 2014 #

8 AM

Cycling (Commute) 30:00 [1] 8.0 km (16.0 kph)
shoes: Specialized TriCross

To Southwark park and back with Anne
9 AM

Running race 34:18 intensity: (14:18 @2) + (20:00 @5) 6.93 km (4:57 / km) +5m 4:56 / km
shoes: Gt2000 Black

5km @ 19:50 + wucd

Went for parkrun but it was not on due to a 10km race.
So tried to run 5km on the course as a time trial.

Considering i did a tempo and a longish ride yesterday, i shouldn't be unhappy with result of around 19:50 for 5km.
11 AM

Cycling tempo (Regents Park) 2:13:19 [3] 56.79 km (25.6 kph) +158m
shoes: Willier Izoard

Regents Park with Simon.
Couple of half lap and full lap efforts felt good.

Friday Jul 4, 2014 #

5 AM

Cycling (Commute) 15:00 [1] 4.0 km (16.0 kph)
shoes: Willier Izoard

12 PM

Running 52:27 intensity: (20:00 @3) + (32:27 @4) 10.17 km (5:09 / km) +57m 5:01 / km
shoes: GT2000 Orange

Pacing Julian at 4:30 for 8 km. he died at 7 and we jogged back.
So hot (30deg) which affected both of us so much more than it should have! 4:30 should be doable for him and easy for me...
4 PM

Cycling 3:25:02 [3] 75.01 km (22.0 kph) +734m
shoes: Willier Izoard

ride north with Simon
a fair bit of traffic at the start was pretty stressful, and legs didn't feel good the whole ride to be honest. Lets see how the weekend goes.
again, i'll blame it on the heat.

Thursday Jul 3, 2014 #

Swimming 30:00 [3] 1.3 km (23:05 / km)

Busy pool so swam easy with some 1length efforts (10*30m at 25sec)
Not all that motivated in a busy pool

Guessing distance
12 PM

Running 20:00 [3] 5.31 km (3:46 / km) +65m 3:33 / km
shoes: New Balance Minimus

To and From the Pool

Wednesday Jul 2, 2014 #

Note
(rest day)

I got a cancellation entry to the Vitruvian half-ironman at the end of August! Stoked!
Still looking for a full around end of sept/oct, but don't really want to pay 600£ for Ironman Wales...

Absolutely wrecked today, mainly energy levels and glutes, also lower legs. Knew the timetrial was a bit much, but a good test for my recovery system.

Tuesday Jul 1, 2014 #

7 AM

Cycling (commute) 15:00 [1] 4.0 km (16.0 kph)
shoes: Specialized TriCross

5 PM

Cycling (Commute) 30:00 [1] 8.0 km (16.0 kph)
shoes: Specialized TriCross

Work to pool to track
6 PM

Swimming long 45:00 [3] 2.4 km (18:45 / km)

40laps, 30.5m pool. Mainly focusing on first part of the pull and bodyroll
7 PM

Running intervals 50:36 intensity: (30:36 @3) + (20:00 @5) 8.45 km (5:59 / km) +2m 5:59 / km
shoes: GT2000 Orange

London fields track session
Unfortunately it was a 5km time tail which didn't completely suit the fact is come straight from a long swim.
Also has heavy legs from session last night
Still put in a pretty solid run at 19.30, with good pacing except for the 2nd km.
8 PM

Cycling (Commute) 25:00 [2] 8.0 km (19.2 kph)
shoes: Specialized TriCross

Home from track

Monday Jun 30, 2014 #

Note

so close!
12 PM

Running 43:51 [3] 9.22 km (4:45 / km) +78m 4:34 / km
shoes: GT2000 Orange

Relaxed recovery run with Julian. Slower than tempo, but still working a bit.
Leg very heavy but pace felt fine
8 PM

Strength & Conditioning 40:00 [3]

Missed the pool so did 3 lots of
Fullsquats calfraises 1legsquats lunges deadlifts wallsits legraises sideraises leglifts
Hated every minute of it.

On the plus side... 20 hour week!

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