Training Log Archive: bartholemeuIn the 7 days ending Jul 9, 2014:
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Wednesday Jul 9, 2014 #
Cycling (Commute) 15:00 [1] 4.0 km (16.0 kph)
shoes: Specialized TriCross
Cycling 1:55:00 [3] 35.8 km (18.7 kph) +122m
tried the 60 first, and it felt quite nice, more comfortable sitting up and standing, but really felt myself on the back of the handlebars, and it didn't really feel very aggressive.
asked the guy if i could try a 58, he kinda looked at me and tried to talk me out of it, but i stayed with it.
Felt much better, not reaching as much, could still get low and sit high. standing my knees can't touch the bars (which is the case on my willy), a little better handling than willy, and much stiffer.
I still get foot overlap on the 58 (not on the 60) but i think i can live with that.
Think i'll order the 58 ultegra from Anne!
(anyone any thoughts on the above?)
Tuesday Jul 8, 2014 #
Note
Maybe 2-4 weeks earlier than ideal, but want to go to budapest anyway, so this is a good excuse.
I'm not going to do a full training plan, as i'll still be fit from etape in July and Vitruvian half-ironman in Aug 30. I will just make sure that i do a lot of race-pace sessions and not let my running slip (due to cycling/swimming focus) too much between now and sept.
Strategy for training will be a focus on race pace, strength, and cross-training to reduce injury. Might try and incorporate a day of Oregan circuits a week, or circuits on Mondays with vic-park harriers. I think squats/lunges etc are important given i don't have natural muscle in my legs.
Cycling (Commute) 15:00 [1] 4.0 km (16.0 kph)
shoes: Specialized TriCross
Running 9:29 [4] 2.37 km (4:00 / km) +18m 3:51 / km
shoes: New Balance Minimus
Swimming 30:00 [4] 1.6 km (18:45 / km)
Running 11:09 [4] 2.29 km (4:53 / km) +31m 4:34 / km
shoes: New Balance Minimus
Cycling (Commute) 41:11 [2] 10.29 km (15.0 kph) +16m
shoes: Specialized TriCross
Orienteering race (Greenwich Park Race) 26:32 [5] ** 5.62 km (4:43 / km) +51m 4:31 / km
shoes: GT2000 Orange
There were a few contour choices which i probably got wrong, and also didn't really max out my speed as i was a bit sluggish from earlier today.
No real errors. maybe the ?3rd? last leg to the southwest corner of the park i could have taken a more direct route, didn't REALLY look at the map here, but thought i saw a fence blocking.
not bad. need to get a compass.
Cycling (Commute) 37:27 [2] 10.6 km (17.0 kph) +13m
shoes: Specialized TriCross
Monday Jul 7, 2014 #
Cycling intervals (Turbo) 50:00 [4]
shoes: Willier Izoard
standing low cadence efforts in the ad breaks, and increasing pace to sprint finish.
absolutely shattered myself at the end, wish i'd worn a HRM.
Sunday Jul 6, 2014 #
Cycling tempo (Woolwich) 1:26:14 [3] 35.88 km (25.0 kph) +237m
shoes: Willier Izoard
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 #
Cycling (Commute) 30:00 [1] 8.0 km (16.0 kph)
shoes: Specialized TriCross
Running race 34:18 6.93 km (4:57 / km) +5m 4:56 / km
shoes: Gt2000 Black
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.
Cycling tempo (Regents Park) 2:13:19 [3] 56.79 km (25.6 kph) +158m
shoes: Willier Izoard
Couple of half lap and full lap efforts felt good.
Friday Jul 4, 2014 #
Cycling (Commute) 15:00 [1] 4.0 km (16.0 kph)
shoes: Willier Izoard
Running 52:27 10.17 km (5:09 / km) +57m 5:01 / km
shoes: GT2000 Orange
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...
Cycling 3:25:02 [3] 75.01 km (22.0 kph) +734m
shoes: Willier Izoard
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)
Not all that motivated in a busy pool
Guessing distance
Running 20:00 [3] 5.31 km (3:46 / km) +65m 3:33 / km
shoes: New Balance Minimus