Training Log Archive: bartholemeuIn the 7 days ending Apr 10, 2016:
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Sunday Apr 10, 2016 #
6 AM
Cycling intervals (TT) 59:52 25.64 km (25.7 kph) +76m
ahr:128 max:158 shoes: Cervelo P3
Finally got the cervelo out on the road.
In CP, 1 lap on aeros, half lap up, 3 times.
stepped it up a bit on the last lap, and beat my PB by 10seconds... crazy given i wasn't completely smashing it. This bike is FAST!
Struggled a lot with comfort, definately need to rise the cockpit somehow.
In CP, 1 lap on aeros, half lap up, 3 times.
stepped it up a bit on the last lap, and beat my PB by 10seconds... crazy given i wasn't completely smashing it. This bike is FAST!
Struggled a lot with comfort, definately need to rise the cockpit somehow.
12 PM
CrossTraining (Kayak) 1:03:47 [3] 3.95 km (16:10 / km) +34m 15:30 / km
On the waveskis north of lane cove weir with Anne. Great day for it, and a lovely spot.
CrossTraining 1:03:47 [3] 3.95 km (16:10 / km) +34m 15:30 / km
Saturday Apr 9, 2016 #
Event: Jabulani Challenge
11 AM
Running intervals 26:30 5.16 km (5:08 / km) +18m 5:03 / km
ahr:144 max:174 shoes: Kayano Gold
Still trying to shake out the legs with 6x laps of erko with 60s rest. Feeling a bit better, and pretty good outcome for a short session
Friday Apr 8, 2016 #
Note
2 weeks til London.
Prep - happy. a very strong base from Cradle Mtn at T-12w, followed by a week rest, then into speed work (tempo wednesdays, + intervals another day. Long runs consisted of 2x rogaines, 2x long MRP, and some multi-session days, staying off trails and on flats where possible. Smashed the 2 MRP sessions i considered most important.
Condition - happy, probably in the best mara shape yet. Some hip-mobility pain, which comes and goes, but has been pretty ok the last week, and am getting suprisingly fatigued in lower core. Calves have been stronger than normal. 3-4 kg lighter than 3 months ago.
Taper - plan on being pretty active (4runs-ish a week), plenty of short interval sessions and short commute recovery with strides/MRP kms, especially after landing in UK to shake out jetlag. biggest run of 15k ish next week.
Pace - will pace at around 2:56 (4:10). I will be happy with <3:00 (4:16), ecstatic with 2:55 (4:08). Depends on the taper, jetlag, and temperature on the day. I don't think NY qualifier of 2:53 is in reach just yet.
Prep - happy. a very strong base from Cradle Mtn at T-12w, followed by a week rest, then into speed work (tempo wednesdays, + intervals another day. Long runs consisted of 2x rogaines, 2x long MRP, and some multi-session days, staying off trails and on flats where possible. Smashed the 2 MRP sessions i considered most important.
Condition - happy, probably in the best mara shape yet. Some hip-mobility pain, which comes and goes, but has been pretty ok the last week, and am getting suprisingly fatigued in lower core. Calves have been stronger than normal. 3-4 kg lighter than 3 months ago.
Taper - plan on being pretty active (4runs-ish a week), plenty of short interval sessions and short commute recovery with strides/MRP kms, especially after landing in UK to shake out jetlag. biggest run of 15k ish next week.
Pace - will pace at around 2:56 (4:10). I will be happy with <3:00 (4:16), ecstatic with 2:55 (4:08). Depends on the taper, jetlag, and temperature on the day. I don't think NY qualifier of 2:53 is in reach just yet.
6 AM
Strength & Conditioning (yoga) 30:00 [1]
15min Morning stretches and 15min stretchyoga for runners
5 PM
Swimming 28:38 [2] 1.1 km (26:02 / km)
some 100s @2, but didn't quite have the motivation for big effort, so took it easy with some kicking laps, and some jogging laps.
Thursday Apr 7, 2016 #
5 PM
Running long (MRP) 2:50:21 36.01 km (4:44 / km) +298m 4:33 / km
ahr:149 max:169 shoes: Kayano Gold
Last massive racepace session before london marathon
28km around 4:11 with 2km warmup, and 6km cooldown home.
Much better than the last one, carried a salomon flask, so hydrated properly (stopping to fill it up), and 2 gels. Wasn't completely gassed at the close, and legs a lot less tight.
Probably could have kept going when i stopped, but mentally had marked 28k as long enough.
Probably one of the best/most successful sessions i've done, and great timing.
Comparing to 2 weeks ago was about 1min slower over 25k... but 3k further at MRP, a lot stronger over the last 10k, lower HR, and a lot less debilitated at the end. I think actively relaxing my upper body and lightening my strike helped a lot.
http://www.attackpoint.org/viewlog.jsp/user_11884/...
28km around 4:11 with 2km warmup, and 6km cooldown home.
Much better than the last one, carried a salomon flask, so hydrated properly (stopping to fill it up), and 2 gels. Wasn't completely gassed at the close, and legs a lot less tight.
Probably could have kept going when i stopped, but mentally had marked 28k as long enough.
Probably one of the best/most successful sessions i've done, and great timing.
Comparing to 2 weeks ago was about 1min slower over 25k... but 3k further at MRP, a lot stronger over the last 10k, lower HR, and a lot less debilitated at the end. I think actively relaxing my upper body and lightening my strike helped a lot.
http://www.attackpoint.org/viewlog.jsp/user_11884/...
Wednesday Apr 6, 2016 #
Note
(rest day)
Planning last long MRP session tomorrow. London -17 days
Tuesday Apr 5, 2016 #
8 AM
Running 58:26 10.67 km (5:29 / km) +124m 5:11 / km
ahr:136 max:154 shoes: Kayano Gold
Recovery commute from Sydenham
6 PM
Running tempo (MRP) 53:54 11.83 km (4:33 / km) +55m 4:27 / km
ahr:142 max:154 shoes: Kayano Gold
Commute in the wind. revved up to 6km or so at MRP because i was feeling good
Monday Apr 4, 2016 #
7 PM
Strength & Conditioning (Yoga) 30:00 [2]
Strength for beginners