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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Mar 20, 2016:

activity # timemileskm+mload
  Running5 7:00:19 52.98(7:56) 85.27(4:56) 843130.3
  Cycling3 3:51:37 58.3(15.1/h) 93.82(24.3/h) 229839.8
  Strength & Conditioning 1 30:009.0
  Total9 11:21:56 111.28 179.09 3142179.1
  [1-5]9 11:13:38

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MoTuWeThFrSaSu

Sunday Mar 20, 2016 #

8 AM

Running intervals 53:22 intensity: (2:53 @0) + (18:16 @1) + (7:34 @2) + (7:03 @3) + (13:02 @4) + (4:34 @5) 9.87 km (5:24 / km) +108m 5:08 / km
ahr:138 max:174 shoes: Kayano Gold

6 x 1km/2mins on the sydney park grass track.
splits <3:30 and consistent. felt good, sore calves.
11 AM

Cycling (Turbo) 1:25:12 intensity: (3:56 @0) + (56:19 @1) + (24:57 @2) 30.35 km (21.4 kph) +1925m
ahr:122 max:142 shoes: Cervelo P3

Long zwift session on the TT bike watching Milan San Remo.
Still a couple of adjustments needed... might need risers on the rests, move the rests out a notch, and a blunter saddle

Saturday Mar 19, 2016 #

7 AM

Cycling 1:55:19 intensity: (28 @0) + (47:56 @1) + (51:10 @2) + (15:31 @3) + (14 @4) 48.98 km (25.5 kph) +337m
ahr:131 max:162 shoes: Cannondale S6 Black

To La Perouse for bbq breakfast and back.

Friday Mar 18, 2016 #

6 PM

Running (beerrun) 49:40 [1] 9.6 km (5:11 / km) +118m 4:53 / km
shoes: GT2000 Yellow

Friday pub run with Ondrej and Brooner.
Quarrymans, Staves, Wayward, Forest Lodge.

Bit more beering than running haha

Thursday Mar 17, 2016 #

7 AM

Strength & Conditioning (Yoga) 30:00 [3]

Very hard this morning, a bit tight and flexibility dropping
5 PM

Running long 2:30:06 intensity: (54 @0) + (12:39 @1) + (24:13 @2) + (36:23 @3) + (1:15:02 @4) + (55 @5) 32.32 km (4:39 / km) +185m 4:31 / km
ahr:153 max:172 shoes: Kayano Gold

Important session for london prep
25k marathon race pace. Aimed at 4:10, actual 4:07. 32k total.
right hip was giving me grief in warmup, so spend some time loosening. from there, managed to keep HR down at pace. Not having a bag and cooler temp helped.
Felt good until the last 2k, where i felt fast, but just wasn't making the splits. Probably from dehydration (didn't drink all run). jelly legs at the end.

Great to compare this to a very similar runs prior to Queenstown marathon. Shows i'm very much on track, although a good reminder i need to step up hip/glute/calf conditioning.

http://attackpoint.org/sessiondata.jsp?sessionid=4...
http://attackpoint.org/sessiondata.jsp?sessionid=4...

Wednesday Mar 16, 2016 #

Note
(rest day)

Struggling with recovery at the moment. full rest day to try and get ready for a big session thurs arvo

Tuesday Mar 15, 2016 #

5 PM

Running long 1:50:13 intensity: (7 @0) + (7:29 @1) + (37:48 @2) + (1:04:49 @3) 21.44 km (5:08 / km) +374m 4:44 / km
ahr:142 max:157 shoes: GT2000 Yellow

From work to Bondi beach via vaucluse trails and parsley bay.
Splits not quite where i'd like them, but not super concerned about it just yet.

Monday Mar 14, 2016 #

11 AM

Running 56:58 [3] 12.05 km (4:44 / km) +59m 4:37 / km
shoes: GT-2160

Lunch run with Andy.
Hot and humid, so it felt a lot quicker than it was
7 PM

Cycling (Turbo) 31:06 [3] 14.49 km (28.0 kph) +36m
shoes: Cervelo P3

New TT bike!
Will need to spend some time on the position. Seat height could be a bit lower, and might need to get some longer bars, maybe some risers for the rests... but a lot better than i expected!

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