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Training Log Archive: bartholemeu

In the 7 days ending Oct 29, 2017:

activity # timemileskm+mload
  Cycling12 9:42:49 154.79(15.9/h) 249.11(25.6/h) 1188115.1
  Swimming2 1:04:02 1.9(33:47) 3.05(21:00)19.2
  Running6 59:08 8.62(6:51) 13.88(4:16) 14827.2
  Orienteering1 41:38 6.09(6:50) 9.8(4:15) 11329.8
  Strength & Conditioning 1 20:006.0
  Total21 12:47:37 171.4 275.84 1448197.3
  [1-5]21 11:43:42

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MoTuWeThFrSaSu

Sunday Oct 29, 2017 #

Event: 2017 South Sydney Summer Series - Earlwood
 
7 AM

Cycling tempo 2:02:05 intensity: (13 @0) + (27:07 @1) + (53:54 @2) + (40:51 @3) 63.35 km (31.1 kph) +279m
ahr:136 max:157 shoes: Cervelo P3

50 k or so in centennial park staying in aero position. By the end was very comfortable in it, started out aerobic but in the end probably close to a conservative HIM pace. 1 water bottle, 1 bar only
9 AM

Running 9:46 intensity: (51 @1) + (29 @2) + (6:51 @3) + (1:35 @4) 2.27 km (4:19 / km) +26m 4:05 / km
ahr:148 max:162

5 PM

Orienteering race (SSS) 41:38 intensity: (5 @1) + (6 @2) + (1:05 @3) + (25:34 @4) + (14:48 @5) 9.8 km (4:15 / km) +113m 4:01 / km
ahr:167 max:179 shoes: GT2000 WhiteOrange

The setter tipped me off that the course was 12k, so I skipped 3 controls, only to find that he hadn't seen the best route and I probably could have cleared it.
Definately not 100% after this morning's effort but still glad I went and a good 40 minute effort

Saturday Oct 28, 2017 #

Note

Bike training 3week debrief.
Finding this power/FTP based stuff very interesting, just how specific the lactic threshold is.
I can hold 20w under FTP with a HR around 110bpm, but as SOON as its above FTP by 10w or so, it straight away is climbing until it becomes unsustainable.
Pretty much, because so many other variables are removed, it re-inforced the science i've always learnt around threshold... just wasn't expecting it to be so marked at such small margins.
I've also found (which might be the trainer) that there's such a small spread between my aerobic level and my VO2 (which i guess is expected from ultra training). all the aerobic workouts seem stupid-easy (resting HR) and all the VO2 workouts are almost unacheivable.
Leg strength is picking up dramatically, especially with squat training etc. seeing muscles/veins on my legs i've never seen before.

I'm keen to bring over/unders (fartleks) across to running, as well as belly breathing and cadence specific work (form-sprints, speed-endurance)
8 AM

Cycling 36:57 intensity: (5:43 @0) + (9:51 @1) + (10:34 @2) + (7:48 @3) + (3:01 @4) 16.09 km (26.1 kph)
ahr:127 max:162 shoes: Cervelo P3

45 minute over/unders designed to pre-load legs for a brick run.
Only got through the second set and just couldnt get through it (probably could have been a recovery day), so got our in the joggers just after the start of the 3rd set.
9 AM

Running tempo (brick) 18:32 intensity: (1:10 @1) + (22 @2) + (58 @3) + (2:43 @4) + (13:19 @5) 5.0 km (3:42 / km) +18m 3:38 / km
ahr:128 max:175 shoes: Adidas Adios Boost

Goal was 4mk for 30 mins. Didn't get there, but was faster than i wanted.
Form felt VERY good for a brick, but lungs/legs was shattered from the pre-load.
10 AM

Cycling warm up/down 10:00 [1] 3.0 km (18.0 kph)
shoes: Cervelo P3

Cd

Friday Oct 27, 2017 #

8 AM

Cycling (Turbo) 1:00:00 intensity: (5:20 @0) + (37:37 @1) + (12:23 @2) + (4:40 @3) 27.95 km (28.0 kph)
ahr:119 max:150 shoes: Cervelo P3

Mt Goode 3x12minutes close to FTP. Felt a bit easier than it should, maybe because it was quite cool.
Think a new FTP test is on the cards, maybe Sunday or midweek.
9 AM

Cycling (Turbo) 10:11 intensity: (10:10 @1) + (1 @3) 4.23 km (24.9 kph)
ahr:114 max:121 shoes: Cervelo P3

Thursday Oct 26, 2017 #

10 AM

Cycling 45:08 intensity: (14:44 @0) + (30:23 @1) + (1 @3) 19.84 km (26.4 kph)
ahr:100 max:117 shoes: Cervelo P3

Trainerroad around 190w cut short by Oscar waking up.
Felt easy, watching gravity
5 PM

Strength & Conditioning (Weights) 20:00 [3]

Weights circuits with anne. 3x1minute each of single squats, weighted thrusters, singlecalfs,, splitsquats, push-ups & biceps, plank.
Great session, need to keep doing squats whenever I can. Should remove calfs from this and do it untimed

Wednesday Oct 25, 2017 #

7 AM

Cycling 1:28:25 intensity: (1:57 @0) + (21:04 @1) + (28:31 @2) + (9:39 @3) + (27:14 @4) 39.89 km (27.1 kph) +286m
ahr:140 max:168 shoes: Cervelo P3

5x6minutes in Centennial Park. Hotlaps with quarter lap recovery.
Had intended 4 and pushed well but convinced myself during recovery to do an extra since its so rare to get out on the road.
Really successful session, after uploading, discovered every lap was around 20s faster than my previous best. Last two splits slightly slower than the rest, but a bit more wind was also picking up at that time.

Balls getting pretty sore when working in aero.
12 PM

Running 8:39 [3] 1.75 km (4:57 / km) +43m 4:24 / km

1 PM

Running 6:40 [3] 1.53 km (4:22 / km) +20m 4:06 / km

Swimming (Technique ) 29:45 [3] 1.25 km (23:48 / km)

500m of drills - catch-up, sculling, fast recovery, sails, 1hand.
Then 50s and 100s focussing on SPL, trying to keep under 40, which I got around half the time.
6 PM

Cycling (Commute) 26:07 intensity: (26:06 @0) + (1 @3) 7.79 km (17.9 kph) +120m
ahr:69 max:80

Tuesday Oct 24, 2017 #

7 AM

Cycling tempo (Turbo) 1:24:25 intensity: (9:52 @0) + (31:55 @1) + (21:55 @2) + (12:09 @3) + (8:06 @4) + (28 @5) 35.03 km (24.9 kph)
ahr:127 max:170 shoes: Cervelo P3

Trainerroad "McAdie" over/unders. 3rd set high cadence, 4th set standing.
HR cutout after 3rd rep... would have been interesting as its about as high as i've gotten my HR on the bike.
Happy to make it through this one, was on the ropes from about 2.5sets but mentally handled it well.
Hot in the sun.

Cycling (Commute) 28:27 intensity: (14:36 @1) + (10:55 @2) + (2:56 @3) 9.72 km (20.5 kph) +155m
ahr:131 max:151

Skipped the turbo cooldown and rode to work instead
5 PM

Cycling (Commute) 26:20 [3] 7.99 km (18.2 kph) +125m

Monday Oct 23, 2017 #

8 AM

Cycling (Commute) 20:00 [3] 6.55 km (19.7 kph) +121m

11 AM

Running 8:45 [3] 1.77 km (4:57 / km) +28m 4:35 / km
shoes: GT2000 WhiteOrange

easy to pool
12 PM

Swimming long 34:17 [3] 1.8 km (19:03 / km)

after a shite night sleep i wasn't feeling creative so did 1.8k nonstop. Pace ok for the easy effort put in.
tech pointer was getting shoulder to touch my chin, and tricep-pushing the end of the stroke.
Tummy a bit funny afterwards
1 PM

Running 6:46 [3] 1.57 km (4:19 / km) +13m 4:09 / km
shoes: GT2000 WhiteOrange

brick. really should make this longer but never feel like it at the time
5 PM

Cycling (Commute) 24:44 [3] 7.7 km (18.7 kph) +103m

V easy commute home

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