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Training Log Archive: bartholemeu

In the 7 days ending Jan 21, 2016:

activity # timemileskm+mload
  TrailRunning2 10:56:24 45.24(14:31) 72.8(9:01) 2310221.0
  Cycling3 2:03:07 29.41(14.3/h) 47.33(23.1/h) 19730.4
  Running2 1:35:29 11.71(8:09) 18.85(5:04) 24345.2
  Orienteering1 47:27 6.55(7:15) 10.54(4:30) 17243.5
  Strength & Conditioning 2 45:006.5
  Swimming1 15:00 0.43(34:29) 0.7(21:26)3.0
  Total10 16:22:27 93.34 150.22 2921349.6
  [1-5]10 16:01:53

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Thursday Jan 21, 2016 #

Note
(rest day)

Yesterday really squashed me. Another day off for one last big (3-4hr) run this weekend before cradle.
Weight staying around 81-83, which is a good downward trend as long as i stay hydrated... would like to stay closer to 80 for London Marathon.

Wednesday Jan 20, 2016 #

11 AM

Cycling tempo 1:08:07 intensity: (49 @0) + (2:37 @1) + (20:02 @2) + (20:40 @3) + (23:54 @4) + (5 @5) 29.33 km (25.8 kph) +197m
ahr:132 max:158 shoes: Cannondale S6 Black

Hot 25min TT in Centennial Park on the drops (normally do FTP on aeros).
Approached like an FTP test, and strava estimates around 260w avg (compared to around 210w 20min avg using vpower on the trainer)
Felt strong and kept a very consistent 36-37km/h for the full 25mins. wasn't COMPLETELY stuffed at the end which suggests i could maybe go a bit bigger, despite the 33deg heat.
Feels so good to get on this bike when i get the opportunity.
5 PM

Running 22:11 intensity: (9 @1) + (2:01 @2) + (20:01 @3) 4.0 km (5:32 / km) +74m 5:04 / km
ahr:131 max:140 shoes: GT2000 Yellow

Orienteering race (SSS) 47:27 intensity: (3 @1) + (11 @2) + (12 @3) + (3:32 @4) + (43:29 @5) 10.54 km (4:30 / km) +172m 4:10 / km
ahr:163 max:173 shoes: GT2000 Yellow

Leichardt-O
Knew after about 20mins that i didn't have the speed to do well today, i guess the weekend and the effort on the bike today cost me here and struggled in the heat. Felt very laboured, with some stomach cramps and thoughts of throwing up even at HR160.
Reasonable route choice, until the last few controls where, despite my better judgement, decided to go for 30 at the last minute, costing me a lot of time, and meant i had to skip 4 other controls (especially when i screwed up my approach).
500pts, and a pretty crappy performance, but thats ok, more dissappointed because i don't think i got much out of it as a workout.

Running 24:04 intensity: (5 @0) + (8 @1) + (9:33 @2) + (14:18 @3) 3.82 km (6:18 / km) +64m 5:49 / km
ahr:125 max:138 shoes: GT2000 Yellow

Tuesday Jan 19, 2016 #

7 AM

Cycling (Commute) 30:00 [1] 10.0 km (20.0 kph)

12 PM

Running tempo 49:14 intensity: (10 @0) + (8 @1) + (3:29 @2) + (5:40 @3) + (21:50 @4) + (17:57 @5) 11.03 km (4:28 / km) +105m 4:16 / km
ahr:150 max:172 shoes: GT2000 Yellow

11km Lunchrun - wharfs and operahouse and back. Intended as recovery but enjoyed moving at closer to tempo. Heat got to me which mean a pretty crappy looking HR drift.
Some twinges in achilles and left knee but nothing to worry about.
6 PM

Swimming 15:00 [2] 0.7 km (21:26 / km)

busiest pool ever
7 PM

Strength & Conditioning 20:00 [2]

Lap pool was so damn busy with dogpaddlers that I couldn't handle it and did a kinda core/hip workout in the free play lane. Actually felt pretty constructive!

Monday Jan 18, 2016 #

Note
(rest day)

Food notes from the weekend
Day1, 4L water, 6 banana oat cakes, 1 small Pringles, 1 mueslibar, 1 can Coke, 1 banana (180g carb 6hr)
Day2 4L water, 2 gels, 4 muesli bars, 1 banana (130g carb 5hr)
This would suggest 300g at least for cradle (need to account for refueling between days) but Research online suggests it should be at least 700g. 700g is 28 gels tho... That seems a little excessive, might need more research.
AIS suggests 400g-800g
5 PM

Cycling (Commute) 25:00 [1] 8.0 km (19.2 kph)
shoes: Specialized TriCross

7 PM

Strength & Conditioning (Yoga) 25:00 [1]

Runners "essential" yoga (http://www.runnersworld.com/tag/runners-world-yoga...)
An ok session, a bit rushed, and very stretch based.
Very keen to get a run in tomorrow.

Sunday Jan 17, 2016 #

8 AM

TrailRunning long 4:41:54 intensity: (7:15 @0) + (22:19 @1) + (2:13:40 @2) + (1:54:54 @3) + (3:46 @4) 30.3 km (9:18 / km) +984m 8:00 / km
ahr:120 max:149 shoes: Inov8 RaceUltra

Day 2 from Pretty beach to Terrigal via Box Head and the coastal track.
Amazing terrain, including a lot of scrambling across coastal boulders around box head, and avoca beach and slow going on technical terrain when not on the coastal track. Lots of sand running as well which really is never fun. Lots of cliff views and 2 snake sightings in 2 days.
Really really feeling it on the last 3 km of sand, mainly because Ondrej looked so damn strong. Mostly psychological i reckon
6 PM

Note

Foam rolling.
Feeling fine generally!

Saturday Jan 16, 2016 #

8 AM

TrailRunning long 6:14:30 intensity: (12:15 @0) + (16:38 @1) + (40:03 @2) + (2:05:59 @3) + (2:59:16 @4) + (19 @5) 42.5 km (8:49 / km) +1325m 7:37 / km
ahr:135 max:158 shoes: Inov8 RaceUltra

Massive 2 days in Central Coast with Ondrej
Day 1 was Wondabne to Umina via Girakool and Patonga. Technical tracks meant slow going for the first hour, which picked up on firetrails heading south. Took it easy on the ups with a lot of walking, and stayed hydrated and fed.
Cracking day out finished with a 1.5km stretch barefoot on the beach.

Friday Jan 15, 2016 #

Note
(rest day)

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