Training Log Archive: bartholemeuIn the 7 days ending Nov 16, 2014:
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Sunday Nov 16, 2014 #
Cycling 2:02:56 54.67 km (26.7 kph) +218m
ahr:136 max:176 shoes: Cannondale Super6 Green
one big effort in regents, and one in swains, otherwise, all taking it easy and chatting, apart from brekkie, where it was all business.
TrailRunning (offtrail) 1:39:14 9.82 km (10:06 / km) +327m 8:40 / km
ahr:123 max:150 shoes: Salomon SpeedCross
about 50% off trail (read muddy) and 50% on trail. At annes pace, but was still pretty done by the time we got to chingford.
love epping forest in the fall! glad anne got to see it.
Saturday Nov 15, 2014 #
Cycling long 4:20:43 96.51 km (22.2 kph) +824m
ahr:132 max:178 shoes: Cannondale Super6 Green
3 different glass punctures on the Schwalbe One tires, so will be changing them to gators tonight.
Also had a little crash coming off a bike path onto the road... wheel got stuck in a bit of a rut, almost held it, meh. bit of rr on the knee and on my pride. no damage to the bike
The position on the new bike feels amazing, can pull on the flats really nicely, and breathe better on standing climbs.
Thursday Nov 13, 2014 #
Running (Technique) 36:35 6.9 km (5:18 / km) +41m 5:09 / km
ahr:147 max:171 shoes: New Balance Minimus
Run in minimals with 10 strides
Very down after this one, running seems to have gotten significantly harder very quickly. High heart rates, aching muscles etc. I'm still attributing to being on the verge of being sick, but thinking about having a bit of a break for end-of-season in case its my body saying i need it.
Definately should not be hitting 170bpm (92%max) on a relaxed recovery lunchrun.
Tuesday Nov 11, 2014 #
Cycling (Commute) 10:00 [1] 3.0 km (18.0 kph)
Running 1:00:10 11.28 km (5:20 / km) +49m 5:13 / km
ahr:139 max:169 shoes: GT2000 Orange
Cycling 30:36 8.91 km (17.5 kph) +40m
ahr:133 max:160
Orienteering race (Crouch Hill Street-O) 1:03:17 13.16 km (4:49 / km) +249m 4:24 / km
ahr:166 max:180 shoes: GT2000 Orange
- much more hilly
- a lot more controls closer together
- control clues were a lot simpler
- orienteering seemed a lot easier
These made a big difference to the race, as you would never catch your breath writing answers etc.
Came out of this very happy with how i ran. i seemed to be able to keep a pretty good pace and also was able to manage where i spent my efforts (sprinting up hills if i knew i could recover back down etc) which is something i had said i wanted to try.
Came back just over 3 minutes late, which wasn't too bad, given i spiked 110 points on the way back, but still didn't manage to beat Steve or Duncan.
Don't think the run earlier today took anything away from the race, just a bit of strategy and understanding distances on a map (how far from one edge of the map to the other)
Result - 10/69, which i'm happy with, especially given i was 4 mins late... 60 points off 2nd place. definately need a rule of thumb for the map to get back in time.
Running warm up/down 7:24 1.21 km (6:08 / km) +6m 5:59 / km
ahr:143 max:153 shoes: GT2000 Orange
Cycling 31:37 9.35 km (17.7 kph) +54m
ahr:121 max:220
Monday Nov 10, 2014 #
Running hills 50:13 [3] 9.64 km (5:12 / km) +161m 4:48 / km
shoes: Gt2000 Black
Got up early and ran up to Kosciusko mound before meeting Anne.
Unfortunately the actual mound was closed, but the road leading there was very nice. yellow fallen leaves.
Was pretty pissed off with drinking too much vodka etc to only get in one run this weekend, but dem's the off-season breaks
Running 53:37 7.47 km (7:11 / km) +47m 6:58 / km
ahr:122 max:155 shoes: Gt2000 Black
Trotting around with Anne