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Training Log Archive: bartholemeu

In the 7 days ending Aug 9, 2015:

activity	#	time	miles		km		+m				load
Cycling	4	2:36:16	34.29	(13.2/h)	55.18	(21.2/h)	265				44.8
Running	3	2:22:59	20.72	(6:54)	33.35	(4:17)	662				89.1
Orienteering	2	1:15:51	5.63	(13:29)	9.06	(8:22)	228	44 /	44c	100%	30.0
CrossTraining	1	45:00									4.5
Swimming	1	32:01	0.81	(39:38)	1.3	(24:38)					6.4
Strength & Conditioning	1	10:00									1.0
Total	11	7:42:07	61.45		98.89		1155	44 /	44c	100%	175.8
[1-5]	11	7:41:43

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Sunday Aug 9, 2015 #

Event: City2Surf

7 AM

Running race (City2Surf) 55:07 14.0 km (3:56 / km) +216m 3:39 / km
ahr:168 max:178 (injured) shoes: Adidas Adios Boost

Ran a very good race, but the calf started hurting at about 10km after a downhill. It got worse until in the last km after the last downhill i actually had to stop on the side of the road for a second, and then limped into the finish, with a 4:30 last km (instead of around 3:30 expected)
Very happy with the race in general, good pacing (apart from getting quite held up at the start), and managed my HR etc very well.
Blaming the calf on running in flats... which i think i am now going to chuck out. The calf feels reasonably bad, and suspect my limp will turn into not being able to walk by the end of the day, will see how it goes over the next couple of days.
The pace otherwise suggests that a 1:20 HM in the next year isn't out of the question...

Just over 55mins dammit. i'm making a habit of this.

Saturday Aug 8, 2015 #

9 AM

Cycling (cyclocross) 1:00:00 [2] 16.72 km (16.7 kph) +127m
shoes: Specialized TriCross

Picked up my c2s bib then tried to find some cyclocross terrain in centennial park. not too bad, not sure if its allowed tho

11 AM

Orienteering 35:55 [1] 3.74 km (9:36 / km) +102m 8:27 / km
shoes: Gt2000 Black

technique - walking,running around taking bearings. trying to get to a point where i can use a compass successfully.

Friday Aug 7, 2015 #

7 AM

Swimming 32:01 [2] 1.3 km (24:38 / km)

First swim since ironman. felt unbelievably slow. really struggled to even get under 2min/100s

Thursday Aug 6, 2015 #

1 PM

Running 1:00:00 [3] 13.0 km (4:37 / km) +360m 4:03 / km
shoes: Gt2000 Black

sh!te day at work so went a bit longer, across the bridge, lavender bay, Blues Point. very nice run, and felt a lot better afterward.
Pace felt just under tempo, so around 4m/k, but was not as quick as it felt, unfortunately... guess i can blame it on the terrain (lots of steps, twists, hills, not knowing where i was etc)

Wednesday Aug 5, 2015 #

7 AM

Cycling (Commute) 25:00 [1] 6.0 km (14.4 kph)
shoes: Specialized TriCross

5 PM

Cycling (Commute) 25:00 [1] 7.0 km (16.8 kph)
shoes: Specialized TriCross

7 PM

Strength & Conditioning (Core) 10:00 [1]

Tuesday Aug 4, 2015 #

12 PM

Running tempo 13:51 3.02 km (4:35 / km) +50m 4:14 / km
ahr:155 max:177 shoes: GT2000 Yellow

Orienteering intervals (Sprint) 39:56 **** 5.32 km (7:31 / km) +126m 6:43 / km
ahr:150 max:178 spiked:44/44c shoes: GT2000 Yellow

4 lots of sprint training. Was great for first two in the group, but struggled on the first couple of controls on the other 2 and didn't recover.
Learnings were to inspect the area/blockages around the control nice and early, and to keep HR under peak, but never jogging.

Running tempo 14:01 3.34 km (4:12 / km) +36m 3:59 / km
ahr:163 max:178 shoes: GT2000 Yellow

Tempo because i needed to rush. Happy with how the speed, and specifically the technique is coming along.
Struggling a bit with upper body strength (arms/torso) i think.

6 PM

Note

Really flat for the rest of the day, which is understandable given it was a tough session, but sometimes means i'm on the verge of getting sick.
Started to pep up in the evening

Monday Aug 3, 2015 #

8 AM

CrossTraining (Tennis) 45:00 [1]

1 PM

Cycling tempo 46:16 [4] 25.46 km (33.0 kph) +138m
shoes: Willier Izoard

Centennial park laps at threshold. struggling to enjoy solo cycling.

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