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Training Log Archive: bartholemeu

In the 7 days ending Oct 1, 2017:

activity # timemileskm+mload
  Running3 3:45:26 31.11(7:15) 50.07(4:30) 181122.0
  Walking2 2:35:29 5.0(31:05) 8.05(19:19) 20746.6
  Strength & Conditioning 2 35:00
  TrailRunning1 33:08 3.34(9:54) 5.38(6:09) 1359.9
  Cycling1 27:03 4.94(11.0/h) 7.95(17.6/h) 928.1
  Total7 7:56:06 44.4 71.46 615186.7
  [1-5]6 7:21:06

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Sunday Oct 1, 2017 #

12 PM

Walking 1:25:29 [3] 4.05 km (21:06 / km) +87m 19:03 / km

Warrimoo firetrail hike with Oscar in the carrier
4 PM

Walking 1:10:00 [3] 4.0 km (17:30 / km) +120m 15:13 / km

Lawson hike with Oscar in the carrier. Legs feeling pretty good actually

Saturday Sep 30, 2017 #

6 AM

Running race (Marathon) 3:05:50 intensity: (37 @2) + (24:32 @3) + (2:22:56 @4) + (17:45 @5) 42.43 km (4:23 / km) +68m 4:21 / km
ahr:164 max:178 shoes: Boston Adidas boost

Western Sydney Marathon 2017
Ran the first lap quite quickly but relaxed with 2 other guys and Brendan zoomed off into the distance and passed the start/finish at the end of the 1st lap in 2nd place avg 3:50s. from there, I let the other 2 go, deciding they were a little more keen than me and settles into a slightly slower 4mk pace. The next 2 laps were without incident.
Coming over half-way around 1:23:00, i knew i was ahead of schedule and prepared myself for what is normally the weakest part of any race i do - halfway to 3/4. I could feel myself slowing and knew positive splits were on the cards, but felt i could hold on to a good time.
The wind was REALLY picking up by this stage and the back straight was a real battle, tucking in behind half-mara runners for any kind of shelter.
in the 5th lap i was feeling pretty smashed, but passed a guy moving real slow and was back up into 3rd, and into the last lap, surprising spotted Brendan at one of the turnarounds! He must be having a terrible day as i was slowing considerably!
I was catching him quickly, but about 6k from the finish felt a little twinge, then a pretty strong hamstring cramp. Had to stop to stretch, and lost 3rd place. Even walking was triggering more cramp so smashed a gel and 2 cups of powerade... this got me through a couple of kms at 5m/k until another strong cramp stopped me to stretch again (losing 4th place/3rd male). Another gel and another couple of cups and i could "run" again (at 5:30s) when leaning right back on my heels.
The headwind was ridiculous for the last 2k and was really lagging, but just jogging it in having given up on a good time or result.

On the plus side, it was nice to be able to stop in the finishing chute for once and give Anne and Oscar a cuddle before waddling across the line around 3:05 in 5th and pretty disappointed.

Thursday Sep 28, 2017 #

2 PM

TrailRunning 33:08 [3] 5.38 km (6:09 / km) +135m 5:28 / km
shoes: Kayano Gold

Pre-Raceday run, couldn't resist getting on trails for it.
This was mainly a check on whether the tummy bug is completely gone. Answer is no, hr very high and almost pooped myself but might be ok for Saturday.

Wednesday Sep 27, 2017 #


Not great timing for a bout of gastro... might explain the muscle aches I've been having

Tuesday Sep 26, 2017 #


Really looking forward to getting off my feet next week and spending time on the bike and pool. Think my ankles and knees definately need a break.
8 AM

Running (strides) 35:54 [3] 6.78 km (5:18 / km) +54m 5:05 / km
shoes: GT2000 WhiteOrange

Had completely forgotten how good this session is for leg recovery.
long hip mobilisation, very slow 4k warmup then 16 strides (~20sec on, ~20sec off), trying to get some good running form and full mobility happening.
The first 5-10 felt very stiff, like learning to run again, but started gliding well by the end.
little twinge on inside R hip near the end which was a tender spot massaging last night. ;)

Strength & Conditioning 20:00 [0]

extra rolling and mobilisation before and stretching after

Monday Sep 25, 2017 #


Taper plan
Mon-Tues - a run with strides. foam rolling, stretching and icing feet
Session on Wednesday - some intervals and 4kish mrp
Carbing wed-thur, normal friday

Race plan
Main goal sub 2:50. 6 laps, so 28m20s per lap
Stretch goal sub 4min/k so 2:48:48. 28m per lap

Outlook - temp sub-20, no wind, perfect.

4 PM

Running 3:42 [3] 0.86 km (4:19 / km) +58m 3:13 / km

Jog to pick up bike

Cycling 27:03 [3] 7.95 km (17.6 kph) +92m
shoes: Cervelo P3

Taking the tt home with new bikefit. Aero feels much more manageable.
7 PM

Strength & Conditioning 15:00 [0]

Rolling & stretching & icing feet

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