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Training Log Archive: bartholemeu

In the 7 days ending Mar 10, 2016:

activity # timemileskm+mload
  Cycling4 9:11:43 106.53(11.6/h) 171.44(18.6/h) 244885.1
  Running4 2:20:49 16.16(8:43) 26.0(5:25) 36057.8
  Orienteering2 1:05:00 8.27(7:51) 13.31(4:53) 36635.2
  Swimming1 25:30 0.93(27:22) 1.5(17:00)7.7
  Strength & Conditioning 1 20:0019.0
  Total8 13:23:02 131.89 212.25 3174204.8
  [1-5]8 12:57:01

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FrSaSuMoTuWeTh

Thursday Mar 10, 2016 #

6 PM

Running 28:48 [3] 5.13 km (5:37 / km) +45m 5:23 / km
shoes: Kayano Gold

Had intended on doing a long MRP run but couldn't motivate after a big lunch and an involved day at work, so trotted home. maybe tomorrow.

Wednesday Mar 9, 2016 #

8 AM

Cycling (Commute) 25:00 [1] 7.0 km (16.8 kph)

Heavy legs this morning
5 PM

Cycling 28:30 intensity: (11:30 @0) + (13:46 @1) + (2:42 @2) + (32 @3) 6.01 km (12.7 kph) +162m
ahr:107 max:147

Orienteering race (SSS) 48:20 intensity: (9 @2) + (22:28 @3) + (25:38 @4) + (5 @5) 9.6 km (5:02 / km) +299m 4:21 / km
ahr:157 max:170 shoes: Kayano Gold

Cremorne SSS
Made a big error coming out of a park early on, (distracted by James) and losing about 3 minutes, then missed a sidepath because I was distracted by a baby possum.
Later on, just didn't really have the legs for the hills.
Skipped one on the way back (probably shouldn't have) and came in late, so not the best result.

Leg felt ok with a calf-sleeve on for compression, except on the downhills, where i just had to take it a bit easy.

Cycling 49:21 intensity: (8:18 @0) + (34:14 @1) + (6:49 @2) 14.12 km (17.2 kph) +212m
ahr:113 max:141

Tuesday Mar 8, 2016 #

5 PM

Running (SwimRun) 56:02 [3] 9.98 km (5:37 / km) +210m 5:05 / km
shoes: New Balance Minimus

Swimrun brick.
3 sets of 3k run in minimals, 500m poolswim in paddles, transitions as quick as possible (about 1:30 to outside the pool gate)
Legs felt fine out of the water, and getting used to prolonged paddle swimming. Should feel better in normal running shoes.
Crash damage aching a bit on downhills.

Swimming (Swimrun) 25:30 [3] 1.5 km (17:00 / km)

paddles

Monday Mar 7, 2016 #

Note

Lots of swelling and pain overnight, so got an xray this morning, thankfully no fracture, just need to manage swelling/bruising.

Sunday Mar 6, 2016 #

1 PM

Cycling 3:38:46 intensity: (1:51:46 @1) + (1:13:25 @2) + (33:16 @3) + (19 @4) 59.76 km (16.4 kph) +1065m
ahr:129 max:159 shoes: Specialized TriCross

Out to cherrybrook to check out an ebay TT bike.
Took bikepaths as i knew roads would be busy, but was so slow, and got absolutely stumped how to get across the M2 near cheltenham. After taking out my phone/map about 7 times, i got the shits and just bushbashed through lanecove national park, where firetrail quickly turned to a singletrack cyclocross fest.
Out for way longer than expected in hot sun, without enough food or water. gotta feed better for these pre-orienteering rides.

Orienteering race (Sprint) 16:40 intensity: (10 @1) + (8 @2) + (1:11 @3) + (5:16 @4) + (9:55 @5) 3.71 km (4:29 / km) +67m 4:07 / km
ahr:169 max:179 shoes: Adidas Adios Boost

Macquarie hospital sprint.
Found this one maybe a little too easy. Only error was approaching 20, got suckered into a little building alcove a little early, losing maybe 10 seconds. Unideal route choices to 1 and 15.
Speed was surprisingly ok given the exhaustion.

Running warm up/down 2:47 intensity: (51 @1) + (1:56 @2) 0.39 km (7:06 / km)
ahr:134 max:142

Cycling 1:00:44 intensity: (3:59 @0) + (35:15 @1) + (14:27 @2) + (6:59 @3) + (4 @4) 16.12 km (15.9 kph) +213m
ahr:124 max:158 shoes: Specialized TriCross

CRASH!
Riding across the iron-cove bridge, my makeshift pannier bagstrap holding my shoes must have come lose and made friends with my back wheel. Fell forward, smashing my shin into the frame, and my thumb into the ground. Will see how it feels tomorrow, but should be a real good looking bruise.
Crazy the effect of adrenaline when it happened. stood leaning on the fence feeling close to throwing up for 5 mins or so. So lucky for it to happen where it did, uphill, separated from traffic... there were so many places it could have happened today which would have meant a lot worse. Scary.

Saturday Mar 5, 2016 #

7 AM

Cycling 2:49:22 intensity: (2:14 @0) + (1:12:42 @1) + (59:23 @2) + (29:57 @3) + (5:06 @4) 68.42 km (24.2 kph) +795m
ahr:131 max:167 shoes: Cannondale S6 Black

Fasted full eastern beaches loop solo
cheated and had a mueslibar 2/3 of the way through when the short climbs and HR spikes ramped up.
Felt easy on the first half, but intermittently sluggish from maroubra back north.
5 PM

Strength & Conditioning (Core) 20:00 [5]

Really nice workout
1 min each, no rest, of plank, side plank, leg raises, side leg raises, v sits, bridge, supermen, crunch, sidecrunch. 1 min rest then same again. Good value for time.

Friday Mar 4, 2016 #

8 AM

Running intervals 53:12 [4] 10.5 km (5:04 / km) +105m 4:50 / km
shoes: GT2000 Yellow

Interval commute, 6x1km with 2 mins rest.
Came straight from a big-brekkie with anne, so was pretty close to a vom stop at a couple of stages, and legs pretty heavy. Still managed 3:35-3:50, even though theres a few stairs/road crossings on the way.

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