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Training Log Archive: bartholemeu

In the 7 days ending Apr 23, 2017:

activity # timemileskm+mload
  Running6 4:19:33 33.32(7:47) 53.62(4:50) 52587.8
  Cycling5 2:22:54 31.95(13.4/h) 51.42(21.6/h) 55839.5
  Swimming1 36:22 1.06(34:26) 1.7(21:24)10.9
  Strength & Conditioning 1 15:004.5
  Total12 7:33:49 66.33 106.74 1082142.7
  [1-5]12 7:33:35

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MoTuWeThFrSaSu

Sunday Apr 23, 2017 #

3 PM

Running 43:10 [3] 9.27 km (4:40 / km) +43m 4:33 / km
shoes: Salomon Xscream

After a day of no running had to get out for my own sanity. Creek tracks around Brunswick. A nice facility but prob better for cyclists and flatroad runners.

Friday Apr 21, 2017 #

8 AM

Cycling 28:10 [3] 8.88 km (18.9 kph) +126m

3 PM

Cycling 23:28 [3] 7.74 km (19.8 kph) +106m

Thursday Apr 20, 2017 #

7 AM

Running tempo 1:41:55 intensity: (2:01 @1) + (10:02 @2) + (37:17 @3) + (51:47 @4) + (48 @5) 21.41 km (4:46 / km) +246m 4:30 / km
ahr:154 max:174 shoes: GT2000 WhiteOrange

Oscar went down early this morning, so intended a long Ondrej-esque tempo commute at a static tempo (170rpm which seems to be the tempo i *start* my runs but quickly drops).
Found it difficult quite quickly with sloppy legs, despite being slower than tempo (although i did have a full backpack), so instead concentrated on the cadence, and speed came second, taking a couple of stops.
Arriving at Pyrmont did 5 of the longer stair reps, 2 steps at a time still maintaining the cadence, which meant basically sprints.
Felt like a very good exercise for the leg strength, which were pretty dead by the end.
A bit concerned that my long-game might be dropping off a bit.
5 PM

Running 47:20 [2] 9.52 km (4:58 / km) +114m 4:42 / km
shoes: GT2000 WhiteOrange

Jog home with brad. Legs heavy but energy ok.

Wednesday Apr 19, 2017 #

12 PM

Cycling (Turbo) 33:03 intensity: (14 @0) + (9:03 @1) + (14:37 @2) + (9:09 @3) 16.44 km (29.8 kph) +71m
ahr:133 max:150 shoes: Cervelo P3

Zwift while oscar slept
5 PM

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

SplitSquats, CalfRaises, Stepups with a 12kg weight (Oscar in a carrier)

Tuesday Apr 18, 2017 #

8 AM

Cycling 24:07 [3] 8.42 km (20.9 kph) +128m

12 PM

Running 8:00 [3] 1.81 km (4:25 / km) +30m 4:05 / km
shoes: New Balance Minimus

Swimming 36:22 [3] 1.7 km (21:24 / km)

4x400s, around 1:45s with 1 minute rests
1 PM

Running 15:52 [3] 3.64 km (4:22 / km) +87m 3:54 / km
shoes: New Balance Minimus

Brick run in minimals from the pool, pushing tempo.
5 PM

Cycling 34:06 [3] 9.95 km (17.5 kph) +127m

Monday Apr 17, 2017 #

7 AM

Running 43:16 [3] 7.99 km (5:25 / km) +6m 5:24 / km
shoes: Salomon Xscream

Flat Jog trying Craig's running pram in the gong. Craig still very fit so kept it at a leisurely pace.

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