Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Nov 5, 2017:

activity # timemileskm+mload
  Cycling7 8:03:25 129.99(16.1/h) 209.2(26.0/h) 69373.6
  Running6 2:24:21 20.49(7:03) 32.97(4:23) 29247.9
  Swimming2 1:07:49 2.17(31:11) 3.5(19:23)29.8
  Strength & Conditioning 2 30:009.0
  Total14 12:05:35 152.65 245.67 985160.3
  [1-5]14 11:18:57

«»
2:22
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 5, 2017 #

Event: 2017 South Sydney Summer Series - Monterey
 
7 AM

Cycling tempo (Turbo) 2:00:00 intensity: (12:23 @0) + (1:47:36 @1) + (1 @3) 56.31 km (28.2 kph)
ahr:108 max:124 shoes: Cervelo P3

2 hours at 90% ftp watching 4 brothers. Good session, shit movie.
Probably lower watts given the cold.

Saturday Nov 4, 2017 #

8 AM

Cycling 2:02:57 intensity: (3:58 @0) + (1:20:19 @1) + (38:39 @2) + (1 @3) 56.45 km (27.5 kph) +270m
ahr:124 max:142 shoes: Cervelo P3

Centennial park. 1 hour static aero then long relaxed cooldown via the haloumi bagel shop. A bit more dick-numbness than normal.
2 PM

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

Relaxed session, biceps, back, side planks etc... and this wierd new push-up where you bring your knee to your elbow on the way down, brutal.

Friday Nov 3, 2017 #

6 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas Adios Boost

7 PM

Running intervals 43:34 intensity: (3:31 @1) + (3:02 @2) + (3:36 @3) + (33:25 @4) 11.6 km (3:45 / km) +11m 3:44 / km
ahr:155 max:165 shoes: Adidas Adios Boost

8x intervals. 2&3/4 laps, 1/4 lap walking.
Looks like that meant about 1.25k in 4:30. Great session.
Gps really strange. Someone picked up speeds but not gps, didn't know that was possible

Running warm up/down 4:49 intensity: (1:03 @1) + (2:38 @2) + (1:08 @3) 0.91 km (5:19 / km) +15m 4:54 / km
ahr:135 max:145 shoes: Adidas Adios Boost

Thursday Nov 2, 2017 #

8 AM

Cycling intervals (Turbo) 1:00:00 intensity: (18:14 @0) + (26:32 @1) + (5:35 @2) + (9:19 @3) + (20 @4) 25.4 km (25.4 kph)
ahr:109 max:161 shoes: Cervelo P3

6x2mins was probably asking a bit much after yesterday... split each interval into 2 to make it closer to manageable. Still feeling muscular strength is the bottleneck
7 PM

Strength & Conditioning 10:00 [3]

calf and achille raises

Wednesday Nov 1, 2017 #

7 AM

Cycling tempo (Turbo) 1:00:00 intensity: (56 @0) + (35:01 @1) + (12:41 @2) + (6:50 @3) + (4:21 @4) + (11 @5) 27.88 km (27.9 kph)
ahr:128 max:171 shoes: Cervelo P3

FTP test - 20 mins
New FTP is 245 which is a 7% increase from 3 weeks ago. Kinda should expect that sort of improvement given 3 weeks ago i hadn't really cycled for a while.
Probably a little less rested for this one, but maybe got setup a bit better. Paced not quite as well, starting a little harder

In the end the figures aren't really reliable given i'm not using a power meter and the trainer gets hotter/harder as i go, but doing the same test makes the improvement valid.

Running (brick) 33:07 intensity: (4:18 @0) + (1:17 @1) + (9:09 @2) + (18:23 @3) 6.71 km (4:56 / km) +66m 4:42 / km
ahr:135 max:156 shoes: GT2000 WhiteOrange

easy brick run off the bike. Dropping off redcycles
6 PM

Running 26:47 intensity: (1:42 @1) + (12:15 @2) + (9:11 @3) + (3:39 @4) 5.98 km (4:29 / km) +84m 4:11 / km
ahr:143 max:168 shoes: Boston Adidas boost

Run home. sluggish at the start but then was feeling good so did some sections which i wouldn't call intervals, maybe 'long striders'.
Funny, i actually found pushing the pace almost no harder than trudging along.
Also crazy how much shoe choice seems to make a difference to my flow, the GTs just feel so heavy and sluggish.

Tuesday Oct 31, 2017 #

7 AM

Cycling (Turbo) 30:11 intensity: (6:49 @0) + (23:21 @1) + (1 @3) 13.0 km (25.8 kph)
ahr:104 max:121 shoes: Cervelo P3

Trainer Road. 30 mins easy with cadence drills (formsprints etc), then one-leg drills on the way to work.
Had planned on FTP then brinck run in today, but legs still a bit fatigued so will do it tomorrow.

Cycling (Commute) 29:43 [3] 9.95 km (20.1 kph) +149m

12 PM

Running 8:14 [3] 1.68 km (4:54 / km) +41m 4:22 / km

Running 7:19 [3] 1.65 km (4:27 / km) +12m 4:18 / km

Swimming long 36:26 [3] 2.0 km (18:13 / km)

2k non-stop. sub 1:50s without drafting or wetsuit, pretty happy with that. felt pretty relaxed.
Tech notes - rolling left helps with effortless breathing right, but don't stop bending the arm on the pull.

Monday Oct 30, 2017 #

Note

Fair bit of muscle fatigue today which is good, outer quad mostly and lower energy. Need to assess to decide whether to still fit in an ftp test and log tempo this week
8 AM

Cycling (Commute) 31:18 [3] 10.1 km (19.4 kph) +137m

12 PM

Swimming intervals 31:23 [4] 1.5 km (20:55 / km)

13x100s on 2mins, but at a faster pace than last time, closer to 1:40s starting just quicker ending just slower.
Tech: Fingers pointing down on entry in a sort of sideways half crescent thing, and full left side body roll when 2stroke breathing. knees tighter together.
Finding that my old garmin was much better for swim tracking so might crack that back out.

Running 7:55 [3] 1.8 km (4:24 / km) +36m 4:01 / km

Running 7:36 [3] 1.66 km (4:35 / km) +28m 4:14 / km

4 PM

Cycling 29:16 [3] 10.12 km (20.7 kph) +138m

« Earlier | Later »