Training Log Archive: bartholemeuIn the 7 days ending Feb 18, 2016:
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Thursday Feb 18, 2016 #
Running (SwimRun) 1:26:57 [3] 15.0 km (5:48 / km) +443m 5:03 / km
shoes: New Balance Minimus
3x400(ish) at redleaf pool with runs inbetween (7k, 1k, 2k, 5k). Runs between were mostly sand or hills at tempo. The rest of the running (there and onwards) was sluggish as the legs were pretty heavy.
Swimming with shoes on feels like it makes a MASSIVE difference, felt very sluggish in the water up to the last set. Noticed that i'm sighting well, but probably sighting too much, and probably only need to sight on every 3rd breath
Also was probably a bit too much distance to cover in the minimals... just not sure what shoes to use on these sessions...
Swimming (Swimrun) 24:00 [3] 1.2 km (20:00 / km)
Wednesday Feb 17, 2016 #
Running 17:50 [2] 3.15 km (5:40 / km) +51m 5:14 / km
shoes: GT-2160
Running warm up/down 17:52 3.34 km (5:21 / km) +31m 5:07 / km
ahr:127 max:144 shoes: GT-2160
Orienteering (SSS) 43:15 9.92 km (4:22 / km) +156m 4:03 / km
ahr:166 max:183 shoes: GT-2160
Picked pretty close to the best route i think. Legs felt better than expected when i woke up this morning, but legs still felt quite heavy from the start. A couple nav hesitations, and spent some time in a couple of spots (inc 40s in bicentenial park where the control placement was incorrect).
Main takeout from this one is to look up for the control earlier, as i'm finding myself only looking once i'm in the circle.
Also still need to wear in these shoes...
Tuesday Feb 16, 2016 #
Running 49:02 [3] 10.06 km (4:53 / km) +69m 4:43 / km
shoes: GT2000 Yellow
Focusing on technique. Trying to clear out that little braking imbalance i'd found in my left stride. Interestingly, it seems to be coming from posture, where if i lift my head and chest, it seems to sort itself out.
Also tried out hotstepping the concrete blocks around Barangaroo as Mounty suggested. Tricky! Really requires fast feet.
Monday Feb 15, 2016 #
Cycling (Commute) 29:12 [1] 10.22 km (21.0 kph) +80m
Running tempo 58:31 12.79 km (4:35 / km) +109m 4:23 / km
ahr:157 max:178 shoes: GT2000 Yellow
A bit of an experiment today going lowcarb since yesterdays ride. legs felt very heavy at the start but managed to maintain... just.
Probably a little quicker than i should be. Should aim for around 3:50-3:55 for 10km i reckon.
Some strides on the way back and noticed that i'm braking a bit with my left leg, and not my right. Might try and focus on correcting that a bit.
Cycling (Commute) 25:00 [1] 8.0 km (19.2 kph)
Sunday Feb 14, 2016 #
Running 24:29 [1] 3.27 km (7:30 / km) +55m 6:55 / km
shoes: GT-2160
Cycling 1:45:09 42.81 km (24.4 kph) +350m
ahr:129 max:171 shoes: Cannondale S6 Black
30c heat, but bare able due to strong winds, which led to some PB segments.
Good to get out there.
Saturday Feb 13, 2016 #
TrailRunning long 2:41:37 26.28 km (6:09 / km) +570m 5:33 / km
ahr:146 max:176 shoes: Gt2000 Black
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.
Strength & Conditioning (Yoga) 15:00 [1]
Friday Feb 12, 2016 #
Cycling (Commute) 25:00 [1] 8.0 km (19.2 kph)
Cycling (Commute) 25:00 [1] 8.0 km (19.2 kph)
Swimming long 1:07:09 [3] 3.0 km (22:23 / km)
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.