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Training Log Archive: bartholemeu

In the 7 days ending Feb 14, 2016:

activity # timemileskm+mload
  Cycling7 8:05:37 106.68(13.2/h) 171.69(21.2/h) 2217111.8
  TrailRunning1 2:41:37 16.33(9:54) 26.28(6:09) 57055.0
  Swimming3 2:00:32 3.29(36:36) 5.3(22:45)36.2
  Running3 1:37:58 11.42(8:35) 18.38(5:20) 30824.5
  Strength & Conditioning 1 15:001.5
  Total13 14:40:44 137.73 221.65 3095228.9
  [1-5]13 14:35:19

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

8 AM

Running 24:29 [1] 3.27 km (7:30 / km) +55m 6:55 / km
shoes: GT-2160

Sydney Park jog with anne
4 PM

Cycling 1:45:09 intensity: (5:08 @0) + (52:02 @1) + (26:34 @2) + (18:29 @3) + (2:44 @4) + (12 @5) 42.81 km (24.4 kph) +350m
ahr:129 max:171 shoes: Cannondale S6 Black

To lapa on a different road, back via maroubra and Coogee.
30c heat, but bare able due to strong winds, which led to some PB segments.
Good to get out there.

Saturday Feb 13, 2016 #

7 AM

TrailRunning long 2:41:37 intensity: (17 @0) + (18:53 @1) + (37:34 @2) + (1:06:01 @3) + (31:55 @4) + (6:57 @5) 26.28 km (6:09 / km) +570m 5:33 / km
ahr:146 max:176 shoes: Gt2000 Black

North Sydney to Manly with Brooner, Andy and Ondrej. Had planned on taking a week off running, but couldn't resist a nice run with the full crew
Felt surprisingly good after a dreary start, and felt comfortable pushing the pace a bit on some sections.
Great to finish in the ocean with a beer and an icypole.
8 PM

Strength & Conditioning (Yoga) 15:00 [1]

Friday Feb 12, 2016 #

7 AM

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

5 PM

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

Swimming long 1:07:09 [3] 3.0 km (22:23 / km)

Long swim. 6x500s
Haven't done one of these since ironman, but got into a nice rhythm.
A couple of the intervals felt like continuing on which suggests they were at the right pace, although each interval was slower than the last, moving from 1:45s down to 1:58s. calves about to cramp at the end.

Anne busted out 2k as well, nice. Such a great was to spend a Friday arvo.

Thursday Feb 11, 2016 #

4 PM

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

Wednesday Feb 10, 2016 #

7 AM

Cycling 2:24:28 [3] 46.7 km (19.4 kph) +796m
shoes: Specialized TriCross

After a quick birthday breakfast for Brooner (croissants stuffed with chocolate melted on the bbq, it was back to work from the campsite. Almost made it up the crazy-steep fire trail, but had to unclip for about 10m when I couldn't get my weight forward enough to steer. Brooner then put the hammer down as he was running late for work, and I struggled to hold his wheel on the climbs. Traffic later brought us to a standstill, and I chose to take wakehurst the rest of the way, which was the better option, until I got disoriented in Mosman.
Fun evening. Not sure why my legs were so shattered this morning.

1 PM

Running 40:45 [3] 8.41 km (4:51 / km) +121m 4:31 / km
shoes: GT2000 Yellow

Corporate Cup at recovery pace (felt like tempo in the heat)
6 PM

Swimming 23:14 [3] 0.9 km (25:49 / km)

Pool was WAY too busy with idiots. was literally walking in the fast lane for a lap. I think thats my last time at Prince Alfred Park in the afternoon this summer.

Tuesday Feb 9, 2016 #

8 AM

Cycling (Commute) 26:18 [1] 7.53 km (17.2 kph) +97m

4 PM

Cycling 2:14:42 [3] 50.65 km (22.6 kph) +974m
shoes: Specialized TriCross

Midweek camping adventure with Brooner.
Rode up to WestHead after work with about 20kg worth of camping gear loaded behind my back wheel. Real sketchy, but made it down the long steep firetrail to the campsite.
Legs felt good, and felt relaxed, and the perfect evening for camping.

Need to get myself a lightweight tent and sleeping bag, given brooner's was at least half the weight and size of mine... probably closer to a third...



Monday Feb 8, 2016 #

12 PM

Running (Swimrun) 16:54 [3] 3.38 km (5:00 / km) +65m 4:34 / km
shoes: New Balance Minimus

Swimming 30:09 [3] 1.4 km (21:32 / km)

Mix of 100s and 200s at Boy Charlton Pool
Ankle was giving some grief so was easy on the kicking.
Finished with a 400 and rushed transition to the run.

Running tempo (Swimrun) 15:50 [3] 3.33 km (4:46 / km) +68m 4:19 / km
shoes: New Balance Minimus

brisk run back from the pool in minimals

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