Training Log Archive: bartholemeu

Successful 110km week last week despite not seeing too much trail or vert. In good stead for cradle with this and a couple other >100k weeks, although not as many superlong runs as last year.

Taper intentions
[Week -2] Around 70-80km this week, with a midweek longrun (Work->MosmanSSS->Home?). some stretching/mobilisation. more trail than not, which means longer commutes and less of them. Stay off the beer

[Week -1] Around 50-60km this week, some easy intervals and strides and a 20k longrun. not too sluggishly slow on the runs i do. No crosstraining, but some stretching/mobilisation. Off concrete where possible. Stay off the beer

[Week -0] Around 30km this week early in the week. Focus on eating from around Tuesday, and pack preparation, course familiarity and removing stress. As little concrete running as possible. Sleeping with earplugs etc. Stay off the beer

[Cradle plan]
- Run slow enough to enjoy it as much as possible.
- Shoes - Probably Salomon xscream if dry, roclites if wet.
- Water 4 bottles (2.4L) and some salt tabs. Extra if they say its dry in the breifings. Would really like to have a better idea what to expect in terms of streams...
- Food some gels and bars, something muffiney, something salty. eating every 30 mins. (that means 20 eats)
- Timing i guess should be between 10-11 hours. meaining splits around 4h to Pelion, 6:35 to WindyRidge, 8:15 to Narcicuss. For 10H, 3:40, 6:10, 7:30 (which is prob Ondrej's splits)
- HR < 150 for that first hill. walk if i have to.

In an attempt to get more out of my runcommute, took the route with minimum flat asphalt and did various footwork drills where it was unavoidable - changing direction, on/off the gutter, awkward cadence etc. made it less boring at least

Event: Sydney Sprint Series 2017 Race #2 - Birchgrove
 

To birchgrove, legs felt surprisingly good despite 110km week

Birchgrove sprint. Navved pretty well spotting the main traps, but hesitated just before 14 and 18 despite identifying the traps properly.
Otherwise felt I ran a bit faster which is nice, think I possibly went oob between 15 and 16 on an unmapped wide stone path through oob green.

Home from birchgrove, a more pleasant route.

Sprint #2 - Splits

Mindless running listening to the first 4 chapters of Tale of Two Cities as an audiobook. Don't think I've ever done that consistent splits in my life haha!

Commute with brad. Achilles starting to tighten up a bit, and glutes fatigued from lunges yesterday.

Work to redleaf pool for a dip then home with Ondrej. 33degrees and a full week meant I was pretty happy going easy, which Ondrej seemed to agree with. Water was niiiiice.

Run to work stopping regularly for hip mobility drills, lunge walks up the hills/stairs etc. Felt like a good thing to do to loosen things up down there. Glutes feeling it the next morning!

home for annes birthday

to work

run home

Morning runcommute

Fartlek 6x 1k/1k run commute with backpack. Aimed around tempo pace, but was markedly quicker, especially given the backpack and hot hot heat.
Good session. Proper shattered at the end with a long cold sit-down shower. Calves almost recovered.