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Training Log Archive: bartholemeu

In the 7 days ending Mar 19, 2017:

activity # timemileskm+mload
  Running6 3:21:38 21.75(9:16) 35.0(5:46) 644102.5
  TrailRunning1 2:17:47 14.99(9:12) 24.12(5:43) 19549.5
  Strength & Conditioning 2 55:0028.5
  Swimming1 32:46 0.84(39:04) 1.35(24:16)9.8
  Cycling1 30:03 8.89(17.7/h) 14.3(28.6/h) 1076.7
  Total11 7:37:14 46.46 74.77 946197.1
  [1-5]11 7:34:57

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MoTuWeThFrSaSu

Sunday Mar 19, 2017 #

Event: Mt Portal Trail-race
 
8 AM

TrailRunning long 2:17:47 intensity: (3 @0) + (4:56 @1) + (18:15 @2) + (1:17:48 @3) + (36:45 @4) 24.12 km (5:43 / km) +195m 5:29 / km
ahr:151 max:166 shoes: Salomon Xscream

Finally found some trail near my parents place in Chain of Ponds reserve. some road to get to a firetrail and a knee-deep creek crossing to get to a overgrown trail, a bit more road, then into the reserve.
A surprisingly nice trail, especially because it was quite flooded (knee deep at times). no elevation, but nice windy trail, basically a MTB flow track at times. open, sometimes runnable forest as well! reckon it would be a great orienteering area, but is completely unmapped.

[EDIT - now roughly mapped on openstreetmap :)]

Saturday Mar 18, 2017 #

Strength & Conditioning (Yoga) 15:00 [3]

Extended sun salutes with Oscar

Friday Mar 17, 2017 #

12 PM

Running hills 1:28:27 [4] 10.53 km (8:24 / km) +287m 7:23 / km
shoes: Boston Adidas boost

Pyrmont stair loop with Mounty and Andy. Was a bit slippy so took it a bit easy. After beer at quarrymans felt i still had a bit left to give so did some stair reps on Hickson road to finish myself off.
6 PM

Running 23:50 [3] 5.27 km (4:32 / km) +68m 4:15 / km
shoes: GT2000 WhiteOrange

To brooners for BBQ and beer
9 PM

Running 22:14 [3] 3.74 km (5:56 / km) +42m 5:37 / km
shoes: GT2000 WhiteOrange

Somehow made it home without throwing up cheese dip

Thursday Mar 16, 2017 #

7 PM

Strength & Conditioning 40:00 [4]

Found out on the way home that mt portal race on the weekend got cancelled, so did a nice strength session with 3x 50stepups 50calfraises 10pushups 1min plank 2chinups and shoulder band work.
Bummer.

Wednesday Mar 15, 2017 #

Event: Sydney Summer Series #24 - West Penno
 
3 PM

Cycling (Turbo) 30:03 intensity: (2:14 @0) + (5:14 @1) + (9:04 @2) + (12:25 @3) + (1:06 @4) 14.3 km (28.6 kph) +107m
ahr:136 max:163 shoes: Cervelo P3

Zwift while on daddy-day-care.
warmup then bursts of 300w 100cad for 30seconds every 2mins in aero.
Pretty good i think for a short workout to improve efficiency in the aero position, but prob need lower intensity longer intervals for my goals

Tuesday Mar 14, 2017 #

12 PM

Running tempo 51:32 [4] 12.03 km (4:17 / km) +203m 3:57 / km
shoes: Boston Adidas boost

Tempo around glebe foreshore with mounty. Felt good, although not quite making the full 10k.
Picked up some nice top 10s in strava which suggests some improvement.

Monday Mar 13, 2017 #

12 PM

Running 7:52 [3] 1.7 km (4:37 / km) +27m 4:17 / km
shoes: Boston Adidas boost

ToPool
1 PM

Swimming 32:46 [3] 1.35 km (24:16 / km)

100s alternating paddles on/off. then 400 to finish.
feels good for strength.
Main tech takeouts were to focus on holding the lower back at the water surface, vertical hand through the stroke, and relaxed knees.
2 PM

Running 7:43 [3] 1.72 km (4:29 / km) +17m 4:16 / km
shoes: Boston Adidas boost

FromPool

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