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Training Log Archive: bartholemeu

In the 7 days ending Jun 19, 2017:

activity # timemileskm+mload
  Running6 5:06:42 35.17(8:43) 56.6(5:25) 969100.6
  Cycling2 1:51:51 33.66(18.1/h) 54.17(29.1/h) 42430.5
  Total8 6:58:33 68.83(6:05) 110.77(3:47) 1393131.0
  [1-5]8 6:54:05

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Monday Jun 19, 2017 #

8 AM

Running 36:06 [3] 7.87 km (4:35 / km) +108m 4:18 / km
shoes: Boston Adidas boost

Cadence commute. 175spm on spotify and did about 10 'spinups' - sets of 15 seconds fast feet (around 195 i think)

Sunday Jun 18, 2017 #

Event: Cunning Running #2 - Excelsior Reserve
 
7 AM

Cycling 1:06:21 [3] 29.49 km (26.7 kph) +216m
shoes: Cannondale S6 Black

Centennial park. A couple laps then 3 short hill efforts out of saddle. Quads pretty knackered.

Saturday Jun 17, 2017 #

Event: Saturday Orienteering Series - Lane Cove National Park
 
7 AM

Running warm up/down 9:27 intensity: (5:31 @1) + (1:25 @2) + (2:25 @3) + (6 @4) 1.49 km (6:20 / km) +4m 6:15 / km
ahr:131 max:160 shoes: GT2000 WhiteOrange

Running warm up/down 11:46 intensity: (2:33 @1) + (1:04 @2) + (8:09 @3) 2.0 km (5:53 / km) +5m 5:49 / km
ahr:141 max:155 shoes: GT2000 WhiteOrange

Running race (parkrun) 17:11 intensity: (6 @2) + (9 @3) + (1:34 @4) + (15:22 @5) 5.0 km (3:26 / km) +49m 3:17 / km
ahr:176 max:185 shoes: GT2000 WhiteOrange

Cooks river parkrun 17:11. First by a fair way.
Legs felt a little heavy and a little bit snuffly, but i'd probably say i was 95% going into this one.
Was hoping with the flatter course to get closer to a sub-17, but was suffering in the second half. I suspect this course is surprisingly slow due to the 3 180degree turns, some other twists, and 3 small undulations, which don't seem like much, but you need to do them each 4 times on the out-and-back. I also need to bear in mind that my 5kPB was set after a week's rest and carbloading for mt solitary.
Think i'll try the brand new parkrun near sans-souci next time to try and break that 17min barrier.
Felt cadence drop off in the last 2k as i struggled to keep my bodyweight forward. No insoles next time to reduce the drop in the gt2000s
4 PM

Cycling (Turbo) 45:30 intensity: (54 @0) + (5:34 @1) + (17:15 @2) + (21:42 @3) + (5 @4) 24.68 km (32.5 kph) +208m
ahr:140 max:158 shoes: Cervelo P3

Watching the dauphine finale.
did some high watt efforts at the start to try and help warm up the turbo which i think made a huge difference. power noticably lower.

Friday Jun 16, 2017 #

10 AM

Running 24:17 [3] 5.84 km (4:09 / km) +56m 3:58 / km
shoes: GT2000 WhiteOrange

Commute from the dentist.
Tried to maintain cadence specifically using knee-drive to try and prevent pulling my heel up. Required concentration, especially to maintain my weight in a nice position, but felt better. will keep playing with it.
Pace looks fast, felt more like 4:30s, so presume its gps issues running through the city the whole way.

Thursday Jun 15, 2017 #

1 PM

Running 54:32 intensity: (3:34 @0) + (7:26 @1) + (24:53 @2) + (18:39 @3) 10.99 km (4:58 / km) +115m 4:43 / km
ahr:134 max:150 shoes: GT2000 WhiteOrange

Had thoughts about doing a mile TT but ended up doing an easy run with mounty. Glad i did as the legs and body was feeling really heavy and couldn't have done much more that the 11 sluggish kms i dragged myself through.
Happy to get it done though.

Tuesday Jun 13, 2017 #

Event: Annual Observatory AndyHill Beer-circuit
 
5 PM

Running hills 2:03:48 intensity: (1:11:49 @2) + (20:26 @3) + (22:59 @4) + (8:34 @5) 17.69 km (7:00 / km) +516m 6:06 / km
ahr:130 max:180 shoes: GT2000 WhiteOrange

Observatory hill beerun while Vivid was on. 18 reps, 4 pubs with Andy, Ondrej and Keelan. Nice except for some route discrepency on the last rep.
9 PM

Running 29:35 intensity: (13 @1) + (2:36 @2) + (26:46 @3) 5.71 km (5:11 / km) +117m 4:42 / km
ahr:148 max:156 shoes: GT2000 WhiteOrange

15 minutes wait for a train so jogged home.

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