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Training Log Archive: bartholemeu

In the 30 days ending Nov 30, 2018:

activity # timemileskm+mload
  Orienteering7 11:08:27 56.57(11:49) 91.04(7:21) 2048242.3
  Running18 8:35:29 59.85(8:37) 96.32(5:21) 678104.6
  Cycling14 6:31:56 75.75(11.6/h) 121.91(18.7/h) 64042.1
  Swimming5 3:04:36 4.73(39:00) 7.62(24:14)55.4
  Strength & Conditioning 1 1:01:365.8
  TrailRunning1 13:02 0.72(18:04) 1.16(11:14) 461.9
  Walking1 11:29 0.26(44:13) 0.42(27:28)3.4
  Total41 30:46:35 197.89 318.47 3411455.6
  [1-5]41 29:21:40

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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

Sunday Nov 25, 2018 #

Event: Socialgaine
 
6 AM

Running 10:53 intensity: (13 @0) + (10:13 @1) + (26 @2) + (1 @3) 1.72 km (6:20 / km) +1m 6:18 / km
ahr:123 max:132

9 AM

Orienteering race (Rogaine) 7:52:38 intensity: (4:56 @0) + (47:55 @1) + (1:35:23 @2) + (4:49:47 @3) + (34:37 @4) 49.66 km (9:31 / km) +1562m 8:13 / km
ahr:144 max:164 shoes: Inov-8 trailTalon

Berowra 8 hour socialgaine with Brooner and Mounty.
Had a pretty good route-plan, heading off down waitara bay to Kuringgai, then west to crosslands, Back up to Berowra, then train to Cowan and back via the waters ferry.
Felt fine for the first couple of hours, but started dragging the chain from 3 hours or so. Progressively suffering more with energy over the next couple of hours before a beer and a traintrip up to cowan. if i could have bailed here without letting the team down, i DEFINATELY would have... feeling really low, and worrying about my breathing and heart...
From Cowan found a little bit of energy again for a very brief moment before starting to cramp, 1 leg, then both, on any sort of step up. by 6.5 hours we constantly struggling and stopping up cliffs, and by 7.5 hours starting to cramp on flat uphills.
Made it back under 8hours, but needing to make numerous costly decisions costing us points and the win. Mounty and Brooner seemed pretty strong all day

Pretty dissappointing for me, but enjoyed the first half of the day. Think i should have a bit of a break until i hear back from the cardiologist... several moments today i was wondering if i should be stopping, which isn't a great mindset, but also could blame it on more mundane things (bad sleep all week, bit of sickness), so maybe shouldn't take too much from it.

Saturday Nov 24, 2018 #

Event: IM 70.3 Western Sydney 2018
 

Thursday Nov 22, 2018 #

10 AM

Running 27:19 intensity: (18 @0) + (7:27 @1) + (12:37 @2) + (6:57 @3) 5.4 km (5:04 / km)
ahr:134 max:149 shoes: Boston Adidas boost

easy in, with slightly higher cadence.
I'm finding that these recovery runs are feeling consistently worse and worse at the start, but better at the end which is good.
Probably doesn't help that Oscar's been up 12-4 each night the last 4.
5 PM

Running 29:24 intensity: (14 @0) + (1:20 @1) + (8:47 @2) + (10:09 @3) + (4:05 @4) + (4:49 @5) 5.57 km (5:17 / km) +45m 5:04 / km
ahr:150 max:190

Wednesday Nov 21, 2018 #

9 AM

Cycling 26:37 intensity: (16 @0) + (22:18 @1) + (4:02 @2) + (1 @3) 8.13 km (18.3 kph) +50m
ahr:121 max:139

5 PM

Running 6:05 intensity: (37 @0) + (1:45 @1) + (2:49 @2) + (54 @3) 0.88 km (6:57 / km)
ahr:128 max:147

Orienteering (SSS) 52:05 intensity: (33 @1) + (5 @2) + (4:54 @3) + (26:26 @4) + (20:07 @5) 9.47 km (5:30 / km) +248m 4:52 / km
ahr:166 max:182 shoes: GT2000 WhiteOrange

Bit of a shocker. Lost about 3mins in the bush section as it got dark and couldn't read the map. Also lost a couple of minutes entering the school... the whole school was very vague-ly mapped, and i ended up entering a pathway that ended as a dead end into a locked building
Was at a point where i had 3 minutes to get back to base, but instead chose to chase another 40points, which ended up taking 10 minutes... so was very late and a shitty score. 4th in OM and the streak is broken.
Legs felt good though, and pacing seemed better than previous SSS
6 PM

Running 3:44 intensity: (1 @3) + (3:11 @4) + (32 @5) 0.63 km (5:54 / km) +33m 4:41 / km
ahr:167 max:172

Tuesday Nov 20, 2018 #

9 AM

Running 28:27 intensity: (18 @0) + (17:26 @1) + (10:11 @2) + (32 @3) 5.07 km (5:36 / km) +12m 5:33 / km
ahr:127 max:147 shoes: NB Vazee v4 Blue

easy in, feeling quite fatigued
2 PM

Swimming 39:00 [3] 2.0 km (19:30 / km)

2k continuous, 50m pool
focussing on breath technique (breathing out evenly, and not lifting head) and glide.
Times seem a bit slow tbh, maybe the slower cadence or something, but definately still felt quite fresh after 2k, so maybe its still worth continuing with it.

Running 7:30 intensity: (10 @1) + (3:21 @2) + (3:59 @3) 1.52 km (4:56 / km) +22m 4:36 / km
ahr:142 max:155

Running 9:07 intensity: (10 @0) + (5:33 @1) + (3:23 @2) + (1 @3) 1.72 km (5:17 / km)
ahr:124 max:140

5 PM

Cycling 24:42 intensity: (5:06 @0) + (17:37 @1) + (1:58 @2) + (1 @3) 7.87 km (19.1 kph) +51m
ahr:110 max:142

Monday Nov 19, 2018 #

8 AM

Cycling 24:29 intensity: (30 @0) + (20:32 @1) + (3:16 @2) + (11 @3) 8.0 km (19.6 kph) +45m
ahr:121 max:145

4 PM

Running intervals 56:23 intensity: (9:27 @1) + (10:35 @2) + (27:51 @3) + (8:30 @4) 12.8 km (4:24 / km) +41m 4:20 / km
ahr:145 max:166 shoes: GT2000 WhiteOrange

Interval commute home
6x4mins 90s recovery, then 3 more intervals around 2minutes between the lights/intersections.
around 3:30m/k, so the right speed for the duration (10k pace)
Technique felt really good.

Sunday Nov 18, 2018 #

4 PM

Orienteering (SSS) 41:02 intensity: (1 @0) + (29 @1) + (2:37 @2) + (14:20 @3) + (21:48 @4) + (1:47 @5) 8.3 km (4:57 / km) +115m 4:38 / km
ahr:157 max:176 shoes: Boston Adidas boost

South SSS.
Took it quite easy and no-look.
Definately suffered from no-look on this one as the optimal loop wasn't obvious.
Otherwise was actually successful in taking it easy and felt good afterwards. 3 mins down on RM

Cycling 19:43 intensity: (4:37 @0) + (14:47 @1) + (18 @2) + (1 @3) 5.38 km (16.4 kph) +22m
ahr:108 max:134

5 PM

Cycling 15:44 intensity: (54 @1) + (12:22 @2) + (2:28 @3) 5.34 km (20.4 kph) +41m
ahr:138 max:150

Friday Nov 16, 2018 #

8 PM

Swimming 37:58 [3] 2.0 km (18:59 / km)

Dubai swim. 2k non-stop 33m pool.
Trying ocean-walker-ish technique. Exagerated bodyroll and glide.
Found that rolling my hips to match my shoulders seemed to really help streamline.

Thursday Nov 15, 2018 #

5 PM

Swimming 33:06 [3] 1.0 km (33:06 / km)

dubai swim easy again

Strength & Conditioning 1:01:36 intensity: (18:26 @0) + (31:36 @1) + (8:04 @2) + (3:30 @3)
ahr:112 max:155

Gym incl 10m bike, 10m row (2k), 10m stairs

Wednesday Nov 14, 2018 #

Event: Sydney Summer Series - Roseville
 
1 AM

Running intervals 22:15 intensity: (18 @0) + (5:01 @1) + (14:10 @2) + (2:46 @3) 5.05 km (4:24 / km)
ahr:134 max:149

Dubai Segment hunt in Jason's compound
12 PM

Running 44:58 intensity: (8 @0) + (19 @1) + (31:52 @2) + (12:39 @3) 8.0 km (5:37 / km)
ahr:140 max:150

Dubai easy run with Jase on his loop. Pretty boring loop apart from the last k on a road through clear flat desert
6 PM

TrailRunning hills 13:02 intensity: (7:12 @1) + (5:13 @2) + (37 @3) 1.16 km (11:14 / km) +46m 9:23 / km
ahr:128 max:147

Dubai Up big red sandune. fun.

Tuesday Nov 13, 2018 #

10 PM

Swimming 34:08 [3] 1.17 km (29:15 / km)

easy swim in the dubai pool 33m

Saturday Nov 10, 2018 #

Event: SOS (Northside)
 
12 PM

Running 1:02:17 intensity: (13 @0) + (28:13 @1) + (21:04 @2) + (12:47 @3) 11.66 km (5:20 / km) +11m 5:19 / km
ahr:132 max:155 shoes: Salomon Xscream

Abu Dhabi
Had hoped to follow a canal path, which was finished, but all the stairs to it were closed off, so had to follow road, which constantly had the footpath suddenly ending. then wanted to visit a bunch of islands, all which were under construction and inaccessible. Turned inland to go through a more residential area, but it was a closed-community. Ended up on a smaller island with a loop around the edge, but was then time to turn back. weird run, but great sunrise.

Friday Nov 9, 2018 #

11 PM

Walking 11:29 [3] 0.42 km (27:28 / km)

Wednesday Nov 7, 2018 #

Event: SSS#6 Tantallon Oval, Lane Cove
 
9 AM

Cycling 29:03 intensity: (7:36 @0) + (13:02 @1) + (7:09 @2) + (1:16 @3) 10.49 km (21.7 kph) +78m
ahr:115 max:148

knee feeling a LOT better, will test out at lunch.
Achilles are getting progressively more painful though.
12 PM

Running 15:11 intensity: (13 @0) + (13:08 @2) + (1:50 @3) 3.27 km (4:39 / km) +19m 4:31 / km
ahr:123 max:148 shoes: GT2000 WhiteOrange

Tested out the knee by running up to uniqlo and back. Seemed ok
5 PM

Cycling 44:58 intensity: (11:56 @0) + (32:36 @1) + (25 @2) + (1 @3) 8.71 km (11.6 kph) +32m
ahr:106 max:135

Tuesday Nov 6, 2018 #

4 PM

Cycling 28:23 intensity: (7:27 @0) + (20:39 @1) + (16 @2) + (1 @3) 8.14 km (17.2 kph) +29m
ahr:105 max:131

Monday Nov 5, 2018 #

8 AM

Cycling 29:52 intensity: (3:15 @0) + (22:31 @1) + (3:10 @2) + (56 @3) 10.63 km (21.4 kph) +77m
ahr:116 max:154

4 PM

Running 24:16 intensity: (40 @0) + (3:47 @1) + (8:06 @2) + (11:43 @3) 5.3 km (4:35 / km) +47m 4:23 / km
ahr:138 max:156 (injured) shoes: Boston Adidas boost

Cadence minutes home. Realised halfway through that i wasn't relaxed enough and tried to concentrate on that.
When i was done, walked for a bit, and when i started jogging had a sharpish pain behind my kneecap. continued walking and each time i tried to jog felt the same, so called it there.
Still feels the same the next morning, not REALLY any pain when walking or standing, but a bit of a sharp pain under load.

Probably good timing for a week in Dubai where running isn't going to be all that appealing... will pack my swimming goggles :)

Sunday Nov 4, 2018 #

4 PM

Orienteering (SSS) 37:53 intensity: (28 @1) + (4:20 @2) + (9:35 @3) + (19:57 @4) + (3:33 @5) 9.07 km (4:11 / km) +16m 4:08 / km
ahr:158 max:178 shoes: GT2000 WhiteOrange

South summer series at Campsie.
Did it without looking at the map before the start, but the best loop seemed pretty obvious, so wasn't as challenging deciding on the fly. Still definately made it more interesting though.
One route mistake skipping a nearby control thinking i'd get it on the next loop, but prob cost a minute or so... otherwise no real mistakes.
Legs not quite full speed, otherwise might have been a sub-4 chance.
5 PM

Cycling 38:10 intensity: (13:20 @1) + (19:27 @2) + (5:23 @3) 13.96 km (21.9 kph) +65m
ahr:133 max:156

Home along cooks river, which was a lot more pleasant cycling than i remember

Saturday Nov 3, 2018 #

10 AM

Orienteering (Sprint) 17:34 intensity: (11 @1) + (8 @2) + (1:48 @3) + (12:26 @4) + (3:01 @5) 3.52 km (5:00 / km) +6m 4:57 / km
ahr:164 max:174 shoes: GT2000 WhiteOrange

SOS st leonards tafe.
Control 9 was my undoing.
Went from 4-9 (the line went through it), realised and corrected to 5... then went to 9 instead of 6, then 7,8,9, realised, went back to 6, etcetcetc.
Think i lost about 3 minutes there, and beaten by brooner by 3 minutes.
Then won the relay so all not lost haha
11 AM

Orienteering (Sprint) 4:00 [5] 1.0 km (4:00 / km)
ahr:165 max:179 shoes: GT2000 WhiteOrange

Relay

Friday Nov 2, 2018 #

7 AM

Running long 1:44:09 intensity: (3:06 @0) + (1:08:06 @1) + (24:26 @2) + (8:01 @3) + (30 @4) 16.58 km (6:17 / km) +364m 5:40 / km
ahr:125 max:161 shoes: GT2000 WhiteOrange

a bit of an experimental MLR commute.
Went out for 30mins with Anne and the pram, then grabbed my laptop bag and commuted, dropped it off at work and ran a bit further, finishing with some stairs powerhiking... all with an early dinner and no breakfast.
Basically it sucked. It was about 30degrees at 8 in the morning, and totally felt lethargic the whole way... pace barely pushing above 5mink.
a really good session to do though for time efficiency... just not very enjoyable at all.
5 PM

Cycling 28:17 intensity: (5:11 @0) + (23:02 @1) + (3 @2) + (1 @3) 8.19 km (17.4 kph) +35m
ahr:110 max:130

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