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Training Log Archive: bartholemeu

In the 7 days ending Jul 8, 2018:

activity # timemileskm+mload
  Running8 5:28:45 38.3(8:35) 61.63(5:20) 1045132.1
  Cycling7 4:11:47 59.88(14.3/h) 96.37(23.0/h) 65756.5
  TrailRunning1 2:30:53 13.92(10:50) 22.4(6:44) 84035.1
  Orienteering1 38:43 4.32(8:58) 6.95(5:34) 7811.6
  Strength & Conditioning 3 25:007.5
  Total18 13:15:08 116.42 187.35 2619242.8
  [1-5]18 12:44:45
averages - sleep:5

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MoTuWeThFrSaSu

Sunday Jul 8, 2018 #

Event: 2018 State League #11
 
10 AM

Running (pram) 22:00 intensity: (2:43 @0) + (19:11 @1) + (6 @3) 3.13 km (7:02 / km) +14m 6:53 / km
ahr:108 max:120 slept:5.0 shoes: New Balance Minimus

Pramrun with oscar in minimals to meet anne
12 PM

Cycling (Turbo) 51:17 intensity: (9:18 @0) + (41:58 @1) + (1 @3) 25.94 km (30.3 kph) +84m
ahr:103 max:117 shoes: Cervelo P3

energy slow to recover from yesterday, but had an opportunity so got on the aerobars to watch stage 1 of the tour. Chaos!

Saturday Jul 7, 2018 #

Event: 2018 State League #10 (Middle Distance) Tallowa Gully
 
6 AM

Running 11:14 intensity: (30 @0) + (9:04 @1) + (1:33 @2) + (7 @3) 1.93 km (5:50 / km) +15m 5:37 / km
ahr:124 max:132

TrailRunning long 2:30:53 intensity: (6 @0) + (16:34 @1) + (1:33:14 @2) + (33:40 @3) + (6:32 @4) + (47 @5) 22.4 km (6:44 / km) +840m 5:40 / km
ahr:138 max:173 shoes: Inov8 RaceUltra 2018

Thirroul to Wollongong via Mt Woonona and lower escarpment trail.
Had intended on going up Keira at the end, but legs were pretty shot from the elevation and running out of time.
Really do love the trail down there... so many fun mountain bike tracks to play in.

750ml. 2 bars and a gel.

Friday Jul 6, 2018 #

8 AM

Running 1:08:57 [3] 13.46 km (5:07 / km) +157m 4:51 / km
shoes: Adidas Adios Boost

Easy to work via CP checking out a cx route.
Podcast on neuromuscular fatigue. V interesting but no real takeaways apart from confirmation of the importance of downhill training.
5 PM

Running 25:00 intensity: (39 @1) + (13:10 @2) + (8:38 @3) + (2:33 @4) 5.53 km (4:31 / km) +20m 4:26 / km
ahr:163 max:190 shoes: NB Vazee v4 Blue

short commute

Thursday Jul 5, 2018 #

8 AM

Cycling 31:12 [3] 10.41 km (20.0 kph) +120m

1 PM

Running hills 1:23:00 intensity: (50:00 @3) + (33:00 @5) 14.81 km (5:36 / km) +607m 4:39 / km
shoes: GT2000 WhiteOrange

Tried something a bit different. Over to Darling point and 20minutes(23mins) tempo up and down the hills over there. Tried to maintain a tempo effort, pushing the downs and flats. Some really good sections for downhill reps over there, but all on roads.
found one huge stairway to the water on the east side which may or may not have been in someone's backyard.
Then did a 10x moostair set on the way back.
Totally shattered after the moos, walking a fair way, and actually feeling like i was going to topple over jogging down martin place.
good sesh.
5 PM

Cycling 26:49 [3] 8.04 km (18.0 kph) +46m

Wednesday Jul 4, 2018 #

11 AM

Cycling (Turbo) 30:12 intensity: (17:46 @0) + (12:25 @1) + (1 @3) 13.49 km (26.8 kph) +197m
ahr:95 max:123 shoes: Cervelo P3

Zwift freeride on aerobars. a couple of efforts 5m/4m/3m
5 PM

Orienteering 38:43 [3] 6.95 km (5:34 / km) +78m 5:16 / km
shoes: GT2000 WhiteOrange

Took an old sprint map to sydney Park and re-ran it just above easy pace. The idea was to try and straightline every control as much as possible irrespective of route choice.
I think it's possible to get something out of this sort of session, but it was too dark so had to rely on my knowledge of the park rather than the map.
I think I could still get something out of this map by taking a compass and doing a straightline corridor.
6 PM

Strength & Conditioning (Core) 5:00 [3]

Plank matrix

Tuesday Jul 3, 2018 #

Note

Spent the last two weeks logging all food into an app called cronometer as an experiment.
Pretty cool, except the results vary MASSIVELY depending on how you enter your data.

Generally learnings though,
i think it's pretty safe to say i could eat more carbs, and generally could eat more generally,
i could keep an eye on magnesium and potassium as they have an importance to runners generally.
Eating a whole bag of kettle chips really shouldn't be a thing, and chinese takeaway lunch should be rarer,
I don't really need to worry about the things they say vegetarians should worry about... being mainly pescatarian means my protein, iron, b12, etc is really very ok from milk and things like a tin of tuna here and there.


8 AM

Running 28:34 [3] 5.65 km (5:03 / km) +70m 4:46 / km
shoes: GT2000 WhiteOrange

ToWork. Energy recovering slowly.
12 PM

Running intervals 1:00:00 intensity: (30:00 @3) + (30:00 @5) 12.15 km (4:56 / km) +53m 4:50 / km
shoes: GT2000 WhiteOrange

Hurts 4x2k, although may have been a bit shorter looking at the times.
Tried to pace a bit better, and stay more relaxed given the number of painface photos that have come up of me lately. Seemed to help.
(6:57, 6:50, 6:52, 6:53)

Suunto didn't pick up sattelite for the ENTIRE workout. A Fenix5 is in the mail. 2 Suuntos for sale,

Strength & Conditioning (Core) 5:00 [3]

plank matrix. added pushups to the start and end. Feeling stronger already.
5 PM

Cycling 25:00 [3] 8.29 km (19.9 kph)

6 PM

Cycling 20:43 [3] 5.86 km (17.0 kph) +73m

pub

Monday Jul 2, 2018 #

7 AM

Cycling 1:06:34 [3] 24.34 km (21.9 kph) +137m
shoes: Specialized TriCross

ToWork Via CP. tried a couple of little off-road bits. wonder if it's kosher to ride the white-fence dirt for a couple of laps...
12 PM

Running 30:00 [3] 4.99 km (6:01 / km) +109m 5:25 / km
shoes: Hoka Claytons

trot around the rocks doing core work, then ended up at the MCA for some art-ing
1 PM

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

core sets during the easyrun.
3xplank matrix (1min front, 30s side, 30s back, 30s side, 1min front)
had to drop to elbows a couple of times

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