Training Log Archive: bartholemeuIn the 7 days ending Nov 1, 2015:
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Sunday Nov 1, 2015 #
Running race 37:35 10.0 km (3:46 / km) +50m 3:40 / km
ahr:173 max:180 shoes: Gt2000 BlackYellow
Got off to a quick start, probably too quick, and maintained a good pace for the first 4km before feeling like i had to reign it back a bit and stride. Was maintaining goal pace according to my garmin, a bit slower on the uphill sections, a bit quicker on the downhills, but despite hitting the apexes well I ended up crossing the finish line well down on the time i was trying to pace for (36:30) which either means my garmin cut a few corners, or the course was a bit long.
Ended up finishing just ahead of 2nd female, but overall a little dissappointed. Main learning is in taper - a 10k race still needs a FULL week taper rather than a beerrun, hard intervals and SSS.
Cycling (Commute) 20:00 [1] 6.0 km (18.0 kph)
shoes: Specialized TriCross
Saturday Oct 31, 2015 #
Running 20:40 [1] 3.84 km (5:23 / km) +21m 5:15 / km
shoes: GT2000 Yellow
Still wouldn't say i'm 100%, left knee, left calf and right heel twinges, but should be able to give it a good crack.
Friday Oct 30, 2015 #
Running 28:36 5.39 km (5:19 / km) +33m 5:09 / km
shoes: Gt2000 BlackYellow
Feeling 95% for Sundays 10k. left achilles and left outer glute a bit tender, and a hint of right heel pain, should be good come sunday.
Cycling (Commute) 36:59 [1] 10.49 km (17.0 kph) +305m
shoes: Specialized TriCross
Thursday Oct 29, 2015 #
Note
(rest day)
Taper still not ideal but should be close enough to log a good time.
Wednesday Oct 28, 2015 #
Running warm up/down 28:41 4.07 km (7:03 / km) +101m 6:16 / km
ahr:113 max:133 shoes: GT2000 Yellow
Orienteering race (SSS) 46:45 9.51 km (4:55 / km) +255m 4:20 / km
ahr:159 max:170 shoes: GT2000 Yellow
Felt a bit heavy beforehand so decided to try and avoid climbing wherever possible, so skipped the northwest corner and started east. Had underestimated how much distance i could cover though, so by the time i got west i didn't really have a plan.
Ended up making one VERY bad route choice, going downhill to ?16? then straight back up... once i'd committed to the hill, i may as well have done the NW edge and snagged all the milkybars.
4-5 other minor mistakes at the controls proving i'm not an orienteer yet.
Ended up with 460 which was not a fantastic score considering speed felt better than last week.
Tuesday Oct 27, 2015 #
Running 1:03:53 [3] 11.89 km (5:23 / km) +286m 4:48 / km
shoes: Gt2000 BlackYellow
Some good little hills for reps just past woolie wharf
Swimming long 53:06 [3] 2.4 km (22:07 / km)
Main technique notes were
- offhand entering the water before breathing
- high balance
- offhand stroke while breathing.
Monday Oct 26, 2015 #
Cycling (Commute) 30:54 [1] 9.56 km (18.6 kph) +88m
shoes: Specialized TriCross
Running intervals 52:55 10.01 km (5:17 / km) +67m 5:07 / km
shoes: GT2000 Yellow
Felt a bit sluggish but held out ok. Calves falling apart a bit on the last one.