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Training Log Archive: bartholemeu

In the 7 days ending Apr 19, 2015:

activity # timemileskm+mload
  Cycling5 11:17:15 158.14(14.0/h) 254.51(22.5/h) 5949110.4
  Walking1 1:40:52 3.36(30:00) 5.41(18:39) 78
  Running3 1:36:52 8.65(11:12) 13.92(6:57) 217514.3
  Swimming2 1:15:09 2.05(36:39) 3.3(22:46)18.8
  Pool Running2 39:23 0.22 0.355.8
  Strength & Conditioning 1 30:006.0
  Total12 16:59:31 172.42 277.49 8202155.4
  [1-5]11 14:25:09

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MoTuWeThFrSaSu

Sunday Apr 19, 2015 #

Event: Mt Solitary Ultra
 
6 AM

Cycling hills (East beaches) 3:18:16 intensity: (1:16 @0) + (1:52:58 @1) + (44:30 @2) + (24:38 @3) + (10:23 @4) + (4:31 @5) 80.59 km (24.4 kph) +1025m
ahr:135 max:171 shoes: Cannondale Super6 Green

Full cc loop of eastern beaches with the hills. felt good right to the end. much better route and ride than yesterday.
10 AM

Running (brick) 16:42 intensity: (1:31 @1) + (2:36 @2) + (6:12 @3) + (6:23 @4) 3.65 km (4:35 / km) +18m 4:28 / km
ahr:152 max:163 shoes: GT2000 Yellow

First real session of running off the bike. felt suprisingly good technique-wise, still a little sketchy with the leg, occasionally feeling a little bit of sharpness.
6 PM

Strength & Conditioning (Yoga) 30:00 [2]

YogaStudio - intermediate balance

Saturday Apr 18, 2015 #

6 AM

Cycling long 5:18:36 intensity: (14:16 @0) + (3:20:19 @1) + (55:14 @2) + (29:15 @3) + (13:44 @4) + (5:48 @5) 104.01 km (19.6 kph) +1503m
ahr:132 max:178 shoes: Cannondale Super6 Green

Palm Beach with a mate Tim.
He's a bit unfit, so was riding very easy, but did some of the climbs standing the whole way etc... so i think i still got something out of it.
Shit route, shit traffic.
3 PM

Walking 1:40:52 [0] 5.41 km (18:39 / km) +78m 17:23 / km

Bushwalk at Kurnell.
Including this in the log, as it was on sand, and good/productive for my leg.

Thursday Apr 16, 2015 #

6 AM

Cycling (Turbo) 55:12 intensity: (5:24 @0) + (49:48 @1) 22.91 km (24.9 kph) +1242m
ahr:110 max:134 shoes: Willier Izoard

Morning Zwift z2. aero.
6 PM

Pool Running 30:00 [1]

Went to the pool to swim, but quickly realised after 400m that i was not even a little bit motivated. Instead did a mixture of pool running and kicking drills, and tried to enjoy myself.
7 PM

Cycling (Turbo) 1:02:13 intensity: (3:45 @0) + (49:11 @1) + (9:17 @2) 26.27 km (25.3 kph) +1348m
ahr:123 max:146 shoes: Willier Izoard

Evening zwift, z2. aero.

Wednesday Apr 15, 2015 #

5 PM

Swimming (CSS test) 37:34 [2] 1.65 km (22:46 / km)

CSS test
400m @ 6:49 (1:42)
200m @ 3:13 (1:36)

Massive improvement on last months test of 3:30 7:15
CSS 1:48

Running 35:10 intensity: (5:44 @0) + (29:06 @1) + (17 @2) + (3 @3) 3.85 km (9:08 / km) +2065m 2:29 / km
ahr:117 max:149 shoes: Gt2000 Black

Jog home with Anne

Tuesday Apr 14, 2015 #

7 AM

Cycling 42:58 intensity: (3:05 @0) + (23:01 @1) + (8:25 @2) + (7:01 @3) + (1:26 @4) 20.72 km (28.9 kph) +831m
ahr:129 max:164 shoes: Willier Izoard

Zwift island.
planned on steady cadence doing progressive 5mins, but gear changes made a much bigger difference than anticipated (about 50w per change)
so a kinda untargetted workout
5 PM

Running 45:00 intensity: (20:00 @0) + (25:00 @2) 6.43 km (7:00 / km) +92m 6:32 / km
shoes: GT2000 Yellow

First run in 7 weeks!
5 x 5mins jogging, 5mins walking.

Will assess tomorrow, but i think it feels ok.

Monday Apr 13, 2015 #

6 PM

Swimming (Prince Alfred Park Pool) 37:35 [3] 1.65 km (22:47 / km)

"Relaxed" swim, no goals.

Did a couple of 100s drafting a guy doing 130s and held on quite nicely.

Pool Running 9:23 [3] 0.35 km (26:49 / km)

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