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Training Log Archive: bartholemeu

In the 7 days ending Dec 2, 2018:

activity # timemileskm+mload
  TrailRunning1 2:23:33 13.77(10:26) 22.16(6:29) 32342.6
  Cycling4 1:37:43 21.09(13.0/h) 33.94(20.8/h) 1678.7
  Running4 1:03:31 6.93(9:10) 11.15(5:42) 8310.9
  Orienteering1 43:15 6.24(6:56) 10.04(4:19) 10220.7
  Swimming1 40:24 0.9(44:50) 1.45(27:52)12.1
  Strength & Conditioning 1 30:009.0
  Total10 6:58:26 48.93 78.74 675104.1
  [1-5]10 6:36:41

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MoTuWeThFrSaSu

Sunday Dec 2, 2018 #

Event: Ironman Busselton 2018
 
11 AM

Cycling (Turbo) 15:45 intensity: (12:25 @0) + (3:19 @1) + (1 @3) 6.87 km (26.2 kph) +51m
ahr:84 max:122 shoes: Cervelo P3

12 PM

Strength & Conditioning 30:00 [3]

Strength. Stepups, 1leg squatsits, sideplanks, pushups, deadlifts, etc.
Interesting experiment with stepups, if you keep your lower leg really far forward (underneath the step), it makes it tonnes harder

Saturday Dec 1, 2018 #

7 AM

TrailRunning 2:23:33 intensity: (10 @0) + (12:25 @1) + (37:06 @2) + (1:14:46 @3) + (18:54 @4) + (12 @5) 22.16 km (6:29 / km) +323m 6:02 / km
ahr:146 max:171

St Leonards to Taronga via flatrock and middle head with Jack and Brooner.
Felt good, pretty nice inoffensive route.
Some nice little bushbashes and coasteering, including one that i THINK connects balmoral to middle head without the stairs, and around the bottom of the spit.

Friday Nov 30, 2018 #

8 AM

Cycling 30:37 intensity: (1:12 @0) + (25:22 @1) + (3:51 @2) + (12 @3) 10.69 km (20.9 kph) +53m
ahr:117 max:146

5 PM

Cycling 25:06 intensity: (1:40 @0) + (18:41 @1) + (4:00 @2) + (45 @3) 8.39 km (20.1 kph) +33m
ahr:119 max:147

Wednesday Nov 28, 2018 #

5 PM

Running 5:39 intensity: (1 @0) + (4:30 @1) + (1:07 @2) + (1 @3) 1.05 km (5:23 / km) +10m 5:09 / km
ahr:123 max:137

Orienteering race (SSS) 43:15 intensity: (22 @0) + (25 @1) + (10 @2) + (19:52 @3) + (18:56 @4) + (3:30 @5) 10.04 km (4:19 / km) +102m 4:06 / km
ahr:157 max:180 shoes: GT2000 WhiteOrange

Chatswood.
Deciding to go despite the downpour (and the resulting >1hr train each way)
Weather wasn't too bad running, but CRAZY slippery (in part from my worn down shoes), almost ate shit probably 10 times.
Ran well, but conservatively. No real mistakes.
Skipped 2 10pters and came to a point where i had to decide whether to skip a 30pter. Should have gone for it, but knew Richard had 550 so felt i'd learnt my lesson from last week.
Turns out i should have gone for it, as i cruised easily back 2 minutes early, would have only taken 3 mins to get it or so, so net 20pts.
Glenn got 10 more, so a bit of shoulda-coulda-didn't. damn. Think it was good to not go ALL out, recovery feels a lot better.

Running 5:00 intensity: (20 @1) + (58 @2) + (2:06 @3) + (1:36 @4) 0.9 km (5:32 / km) +12m 5:11 / km
ahr:151 max:168

Tuesday Nov 27, 2018 #

8 AM

Running 30:43 intensity: (4 @0) + (8:01 @1) + (21:08 @2) + (1:30 @3) 5.48 km (5:36 / km) +40m 5:25 / km
ahr:133 max:153 shoes: GT2000 WhiteOrange

Easy in, playing around with some POSE concepts, which definately feel different to how i currently run.
4 PM

Cycling 26:15 intensity: (4:46 @0) + (21:28 @1) + (1 @3) 8.0 km (18.3 kph) +30m
ahr:107 max:124

5 PM

Running 3:10 intensity: (24 @1) + (2:45 @2) + (1 @3) 0.65 km (4:54 / km)
ahr:135 max:140

Monday Nov 26, 2018 #

2 PM

Running 8:29 intensity: (1:05 @0) + (7:23 @1) + (1 @3) 1.36 km (6:13 / km)
ahr:110 max:122

Swimming 40:24 [3] 1.45 km (27:52 / km)

Some drills with paddles to work on my catch, single arm lengths mixed in with lengths paddles on paddles off.
Single arm felt better towards the end, although I seem to sink on L side breath. Catch and pull works better if i visualise pulling horizontal to the water rather than down my body.
Speed still seems quite slow, i recall doing 1:40s before Swimrun aus, but hard laps seem to still be around 1:50-1:55 atm (although admittedly does feel easier/more efficient). Might have to do a bit of a timetrial for a real test.

Running 10:30 intensity: (5:38 @1) + (4:49 @2) + (3 @3) 1.71 km (6:09 / km) +21m 5:48 / km
ahr:125 max:143

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