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Training Log Archive: bartholemeu

In the 7 days ending Sep 6, 2015:

activity	#	time	miles		km		+m	load
Running	4	3:16:16	19.61	(10:00)	31.56	(6:13)	342	85.4
Cycling	4	3:11:35	53.27	(16.7/h)	85.73	(26.8/h)	574	74.9
TrailRunning	1	2:57:19	18.83	(9:25)	30.3	(5:51)	985	167.5
Swimming	1	30:16	0.96	(31:26)	1.55	(19:32)		18.2
Total	10	9:55:26	92.68	(6:25)	149.15	(4:00)	1901	345.9
[1-5]	10	9:48:52

3:06

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Sunday Sep 6, 2015 #

10 AM

Cycling (Turbo) 22:11 11.84 km (32.0 kph) +16m
ahr:112 max:124 shoes: Willier Izoard

Zwift - high cadence, spinning out the race legs

4 PM

Cycling (Turbo) 50:18 24.67 km (29.4 kph) +154m
ahr:117 max:138 shoes: Willier Izoard

Zwift
Had some Vuelta watching to catch up on, so took the opportunity again to spin the post-race legs out... although it was probably too high an effort for the recovery gains i was hoping for.

Saturday Sep 5, 2015 #

Event: Coastal Classic

6 AM

Running 9:27 1.66 km (5:42 / km) +22m 5:21 / km
ahr:129 max:137

8 AM

TrailRunning race (Coastal Classic) 2:57:19 30.3 km (5:51 / km) +985m 5:02 / km
ahr:168 max:177 shoes: Salomon SpeedCross

Was pretty concerned about my L calf/achilles going in an K-taped. Was pretty sure that it was going to fail before my lungs or legs, so took made sure i didn't push the pace at all. That said, my HR was consistently up around 170 (HalfMarathon effort).
by about halfway i was running with a guy who was happy with my pace and was chatting away for 10km or so. Wasn't sure i could maintain til the end.
Kms ticked down and i past a number of people (5-10) in the last 10km, and felt a lot better than the people around me looked.

1km to go, saw a red-belly black snake slither across the path infront of me. i stopped suddenly and my left calf cramped up hilariously, but didn't bother me for the last beach stretch.
33rd place out of around 900, which i'm very happy with. Probably would only have been quicker on the soft sand with a 100% achilles, but otherwise happy.

Thursday Sep 3, 2015 #

Note

Hmm... Getting heavy

Wednesday Sep 2, 2015 #

7 AM

Cycling (Commute) 26:23 [2] 8.17 km (18.6 kph) +86m
shoes: Specialized TriCross

12 PM

Running tempo 38:38 8.47 km (4:34 / km) +132m 4:14 / km
ahr:160 max:178 shoes: Gt2000 BlackYellow

Corporate Cup
Ran it at tempo effort (6km) to avoid aggravating the calf/achilles, and taper for Coastal Classic on Saturday.
Felt ok, but a couple of little tinges, so probably at around 90%. Think it will be good just in time for the weekend

4 PM

Cycling tempo 1:32:43 41.06 km (26.6 kph) +318m
ahr:146 max:169 shoes: Specialized TriCross

Centennial Park after work.
On the 2nd lap a random guy on a flatbar jumped on my tail, and got towed for the next 4 laps. You're welcome random guy.

Tuesday Sep 1, 2015 #

6 PM

Running (Night) 1:41:36 11.28 km (9:01 / km) +132m 8:31 / km
ahr:115 max:168 shoes: Gt2000 Black

Met anne at her work and went into Centennial Park trails with a new headtorch. It was her first time proper night-running (and pretty close to my first time too).
It was awesome fun, we even saw a tawny frogmouth which was sitting on a broken tree about a metre from us. amazing.
Finished the datenight at the pub for pints and burgers. nice.

Monday Aug 31, 2015 #

5 PM

Running tempo 46:35 10.16 km (4:35 / km) +56m 4:28 / km
ahr:147 max:161 shoes: Gt2000 BlackYellow

reasonably pacey work to pool in new shoes

6 PM

Swimming intervals 30:16 [4] 1.55 km (19:32 / km)

1k of 50on (around 50s), 50off + wucd

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