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Training Log Archive: bartholemeu

In the 7 days ending Dec 6, 2018:

activity # timemileskm+mload
  Cycling10 5:03:10 60.89(12.1/h) 98.0(19.4/h) 65131.7
  TrailRunning1 2:23:33 13.77(10:26) 22.16(6:29) 32342.6
  Running4 1:16:55 9.27(8:18) 14.93(5:09) 10714.7
  Swimming1 47:18 1.09(43:30) 1.75(27:02)14.2
  Orienteering1 41:05 5.7(7:13) 9.17(4:29) 14320.2
  Strength & Conditioning 1 30:009.0
  Total16 10:42:01 90.72 146.0 1224132.4
  [1-5]16 9:47:23

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Thursday Dec 6, 2018 #

8 AM

Cycling 29:44 intensity: (3:39 @0) + (18:55 @1) + (4:22 @2) + (1:41 @3) + (1:00 @4) + (7 @5) 8.17 km (16.5 kph) +28m
ahr:117 max:174

2 PM

Cycling 19:30 intensity: (2:44 @0) + (14:40 @1) + (2:05 @2) + (1 @3) 5.25 km (16.2 kph) +49m
ahr:115 max:135

Cycling 7:52 intensity: (3:46 @0) + (4:05 @1) + (1 @3) 1.39 km (10.6 kph)
ahr:102 max:125

Wednesday Dec 5, 2018 #

Event: 28th Sydney Summer Series "Map-running Sydney" - Birchgrove
 
7 AM

Cycling 29:19 intensity: (2:19 @0) + (20:00 @1) + (6:52 @2) + (8 @3) 10.62 km (21.7 kph) +75m
ahr:117 max:147

4 PM

Cycling 29:29 intensity: (3:47 @0) + (21:46 @1) + (3:55 @2) + (1 @3) 9.36 km (19.0 kph) +116m
ahr:113 max:142

Orienteering race (SSS) 41:05 intensity: (6 @0) + (21 @1) + (55 @2) + (12:56 @3) + (26:47 @4) 9.17 km (4:29 / km) +143m 4:09 / km
ahr:159 max:169 (injured) shoes: Boston Adidas boost

SSS Birchgrove.
Ran a good tempo and mistake free outside the circle, but lots minutes in mistakes on two map-vagueness controls, one just a silly direction by me.
R leg is now giving me a good amount of grief. Seems to be right down the chain (hip, knee, ankle), but mostly around outside lower leg, and ankle mobility. I think it is caused by the knee more than anything. strangely not really isolateable to a muscle.
2nd a couple of minutes of Richard
will need to rest it
6 PM

Cycling 24:18 intensity: (12:45 @0) + (9:00 @1) + (2:32 @2) + (1 @3) 6.78 km (16.7 kph) +74m
ahr:99 max:138

Tuesday Dec 4, 2018 #

7 AM

Cycling 1:04:59 intensity: (3:14 @0) + (38:01 @1) + (19:47 @2) + (3:57 @3) 22.49 km (20.8 kph) +126m
ahr:123 max:151

CP commute. i think a better way through the city would be to head to the kentst path, but go straight, and end up around darling harbour.
1 PM

Running 8:09 intensity: (2:56 @1) + (5:13 @2) 1.63 km (5:00 / km) +13m 4:49 / km
ahr:129 max:136 shoes: Adidas Adios Boost

2 PM

Swimming 47:18 [3] 1.75 km (27:02 / km)

Swim. 100m then 5x300s with the first 200 easy technique, then 100 hard.
Was a really good set to assess technique then apply it pushing the pace.
Am wondering about body-roll timing. the last couple of sets i was delaying my roll until after i'd started my pull (other hand already in the water), and it felt a bit more natural for the shoulder.
Catching up with stroke timing is also helping a lot with keeping the legs really high.

Feeling a bit more confident in applying this new technique to speedwork now, although wierdly, looking at the graph of laptimes/strokes etc doesn't seem to show much of a difference between hard laps and easy...? maybe a fenix thing

Running 7:32 intensity: (1:52 @1) + (5:39 @2) + (1 @3) 1.61 km (4:41 / km) +18m 4:26 / km
ahr:135 max:141 shoes: Adidas Adios Boost

6 PM

Cycling 26:31 intensity: (6:10 @0) + (19:37 @1) + (43 @2) + (1 @3) 8.01 km (18.1 kph) +46m
ahr:110 max:134

Monday Dec 3, 2018 #

7 AM

Running 30:43 intensity: (11 @0) + (3:31 @1) + (13:25 @2) + (13:36 @3) 6.04 km (5:05 / km) +45m 4:54 / km
ahr:140 max:154 shoes: GT2000 WhiteOrange

Cadence minutes playing with some pose concepts. Was able to maintain much higher cadence (192ish) using heel pulls.
5 PM

Running 30:31 intensity: (30 @0) + (11:09 @1) + (18:51 @2) + (1 @3) 5.65 km (5:24 / km) +31m 5:15 / km
ahr:129 max:140 shoes: GT2000 WhiteOrange

planned for monas commute, but was very hot out and my R leg, from ankle mobility up to hip all feels a bit shite. Though maybe its an identical stress fracture to what i had on L years ago, but more likely mobility. will see how it goes

Sunday Dec 2, 2018 #

Event: Ironman Busselton 2018
 
11 AM

Cycling (Turbo) 15:45 intensity: (12:25 @0) + (3:19 @1) + (1 @3) 6.87 km (26.2 kph) +51m
ahr:84 max:122 shoes: Cervelo P3

12 PM

Strength & Conditioning 30:00 [3]

Strength. Stepups, 1leg squatsits, sideplanks, pushups, deadlifts, etc.
Interesting experiment with stepups, if you keep your lower leg really far forward (underneath the step), it makes it tonnes harder

Saturday Dec 1, 2018 #

7 AM

TrailRunning 2:23:33 intensity: (10 @0) + (12:25 @1) + (37:06 @2) + (1:14:46 @3) + (18:54 @4) + (12 @5) 22.16 km (6:29 / km) +323m 6:02 / km
ahr:146 max:171

St Leonards to Taronga via flatrock and middle head with Jack and Brooner.
Felt good, pretty nice inoffensive route.
Some nice little bushbashes and coasteering, including one that i THINK connects balmoral to middle head without the stairs, and around the bottom of the spit.

Friday Nov 30, 2018 #

8 AM

Cycling 30:37 intensity: (1:12 @0) + (25:22 @1) + (3:51 @2) + (12 @3) 10.69 km (20.9 kph) +53m
ahr:117 max:146

5 PM

Cycling 25:06 intensity: (1:40 @0) + (18:41 @1) + (4:00 @2) + (45 @3) 8.39 km (20.1 kph) +33m
ahr:119 max:147

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