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Training Log Archive: bartholemeu

In the 7 days ending Oct 8, 2017:

activity # timemileskm+mload
  Cycling5 3:41:45 58.92(15.9/h) 94.83(25.7/h) 49542.1
  Walking1 2:28:25 3.73(39:49) 6.0(24:44) 20044.5
  Running5 1:15:23 9.74(7:45) 15.67(4:49) 16025.7
  Orienteering1 45:00 6.21(7:14) 10.0(4:30) 9337.1
  Swimming1 33:06 0.93(35:31) 1.5(22:04)9.9
  Strength & Conditioning 1 10:003.0
  Total11 8:53:39 79.53 128.0 948162.4
  [1-5]11 8:39:28
averages - sleep:11 rhr:47

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MoTuWeThFrSaSu

Sunday Oct 8, 2017 #

10 AM

Cycling (Turbo) 1:00:00 intensity: (13:34 @0) + (46:25 @1) + (1 @3) 25.23 km (25.2 kph)
ahr:107 max:127 shoes: Cervelo P3

Trying trainer road halfiron program. This was a 50min steady state session while watching john wick.
Tried using a fan today. For some reason I had been thinking that because I was rolling outside I wouldn't need one, but it made a massive difference. HR crazy low. Much lower decoupling.

Running tempo 11:45 intensity: (37 @1) + (2:11 @2) + (4:41 @3) + (4:16 @4) 2.84 km (4:08 / km) +17m 4:01 / km
ahr:151 max:166 shoes: Adidas Adios Boost

Run off the bike
4 PM

Strength & Conditioning (Core) 10:00 [3]

Saturday Oct 7, 2017 #

7 AM

Cycling tempo 1:16:46 intensity: (34 @0) + (26:51 @1) + (25:15 @2) + (24:06 @3) 36.0 km (28.1 kph) +142m
ahr:133 max:156 shoes: Cervelo P3

First real go out on the road in new TT position.
Did 4 laps of CP in static aero, which i think is a good start. Then one up one down one up (testes a bit uncomfortable, think the saddle could lean forward one more notch.)
Nice consistent power and energy for the 4 laps est 240w, which looks good given it wasn't an FTP effort. Goes to show the estimated power on the turbo is WELL down

I need to figure out how i'm going to mount water comfortably. Also need to adjust the back wheel... although the wheel is true, the tire seem a bit bulged at one spot so it is very close to rubbing the frame.
8 AM

Running tempo 8:28 intensity: (1 @3) + (8:27 @4) 2.11 km (4:00 / km) +18m 3:50 / km
ahr:163 max:168 shoes: GT2000 WhiteOrange

Quick jog off the bike

Friday Oct 6, 2017 #

Note
rhr:47 slept:11.0 (rest day)

Very low energy. Slept all night and 2 hour nap and still needed more. Legs still pretty restless, let's hope it's not the start of something.

Thursday Oct 5, 2017 #

Note

glutes very tight today and achilles a bit achey. definately time for a change in training.
5 PM

Cycling (Turbo) 30:05 intensity: (11:51 @1) + (11:04 @2) + (5:36 @3) + (1:34 @4) 14.09 km (28.1 kph) +113m
ahr:134 max:164 shoes: Cervelo P3

Aero turbo. Disappointing power but was pretty stuffed before I started. 10m,5m SST was all I could manage

Wednesday Oct 4, 2017 #

Event: 27th Sydney Summer Series - Leichardt
 

Note

IM 70.3 6week plan
each week...
1 run (race or similar)
1-2 core & legs (planks, squats, hammies, pushups, chinups)
2-3 swims with brick runs (1 strength/pace, 1 length/tech)
2-3 TT turbos (1hr FTP, 1hr intervals/cadence)
0-1 TT road ride (2hr for bikehandling, position, and logistics)
bike-commute on the TT for bike handling

I think its acheivable... on work days i can swim lunch or turbo mornings, on oscar days i can put him in swim creche or turbo during his nap/when anne gets home. Bike FTP is the key session in terms of the final result.
1 PM

Running 8:18 [3] 1.86 km (4:27 / km) +14m 4:17 / km
shoes: GT2000 WhiteOrange

Swimming 33:06 [3] 1.5 km (22:04 / km)

wu then 2x500s focussing on strokes per lap. body roll & catchup

Running 7:05 [3] 1.6 km (4:25 / km) +6m 4:20 / km
shoes: GT2000 WhiteOrange

5 PM

Running 20:53 intensity: (3 @0) + (1:14 @1) + (4:04 @2) + (14:27 @3) + (1:05 @4) 4.26 km (4:54 / km) +49m 4:38 / km
ahr:146 max:160 shoes: GT2000 WhiteOrange

Orienteering race 45:00 intensity: (2 @2) + (42 @3) + (14:50 @4) + (29:26 @5) 10.0 km (4:30 / km) +93m 4:18 / km
ahr:171 max:185 shoes: GT2000 WhiteOrange

Summer Series Annandale.

Pretty shitty about this one. i knew from the start my legs were pretty heavy but was pretty happy with the amount of energy i maintained although quite slow.
On my way to the last control i discovered that the bridge was closed, which cost me about 2 and a half minutes. Apparently it was marked as one of the 3 map changes on the map, but not listed in the 2 bullet points identifying the map changes. I guess thats my fault...
Oh well. back with 600 a couple of seconds over 45, would have been a minute or so down on the winners anyway, which is expected.

Think i prob had the best route?
9 PM

Running 18:54 [3] 2.99 km (6:19 / km) +56m 5:46 / km

Tuesday Oct 3, 2017 #

Note

Post-marathon debrief

I've had 3 days to think about it and have the following outcomes.

- My strategy was to go at an ambitious pace, no matter what, and if i blowup, i blowup... so i shouldn't be disappointed that i blew-up.
- I knew my prep wasn't ideal, already feeling flat at Sydney half, on the verge of injured/overtrained, and ill earlier in the week (i didn't eat at all 3 days before the race, when i would normally be carb-loading)
- I did not do enough leg-strength work over the last 3 months, which i already know is my personal weakness. This was my downfall.

I should be taking confidence in the fact that i put myself in the position to come 2nd in a marathon, rather than feeling down about not making it.

Looking forward to 6 weeks doing some real bike-training and in the pool and try and again put myself in a position for a good result at IMWS 70.3


7 AM

Cycling 27:02 [3] 9.47 km (21.0 kph) +125m
shoes: Specialized TriCross

commute, L knee a little achey
4 PM

Cycling 27:52 [3] 10.03 km (21.6 kph) +115m

Monday Oct 2, 2017 #

9 AM

Walking 2:28:25 [3] 6.0 km (24:44 / km) +200m 21:12 / km

Springwood circuit hike with Oscar in carrier, anne, mum and dad.
Legs and lungs fine, L knee a little twingey.

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