Training Log Archive: bartholemeuIn the 7 days ending Aug 27, 2014:
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Wednesday Aug 27, 2014 #
Running 18:36 [2] 4.2 km (4:26 / km) +14m 4:21 / km
shoes: Gt2000 Black
Cycling (commute) 17:40 [2] 4.07 km (13.8 kph) +39m
shoes: Specialized TriCross
Cycling 18:08 [2] 5.57 km (18.4 kph) +6m
shoes: Specialized TriCross
Swimming (Technique) 1:00:00 [1] 0.5 km (2:00:00 / km)
bodyroll should be 45-60 degrees
breathing 1 eye should stay under water, breathing in bow wave
reach should be at full stretch
core should be activated
Cycling 22:21 [2] 7.81 km (21.0 kph) +29m
shoes: Specialized TriCross
Tuesday Aug 26, 2014 #
Running (commute) 16:12 [2] 3.3 km (4:54 / km)
shoes: New Balance Minimus
Cycling tempo (Turbo) 45:50
ahr:135 max:153 shoes: Willier Izoard
Running 13:43 3.35 km (4:06 / km) +6m 4:04 / km
ahr:161 max:167 shoes: New Balance Minimus
Monday Aug 25, 2014 #
Note
Obviously not ideal preperation given i'm not really focussing on this, but still will go into it with my best fitness ever on my feet. bike legs are strong but haven't felt great the last few rides, and swim feels good, but times aren't as good as this time last year (surprisingly)
Plan on racing Tuesday then taking it easy the rest of the week. Wednesday swim tech session shouldn't stress me out too much, so should be fine. maybe some light stuff.
Race plan is to swim and ride relaxed but not easy, then ram the balls out of the run.
I figure a 1:30 half marathon is a good target, but will obviously see how it goes, having never run that far on a brick.
expectations for swim will be around 35m, and ride aroun 2:40, but the run is the target
Sunday Aug 24, 2014 #
Running intervals 1:02:35 11.51 km (5:26 / km) +35m 5:21 / km
ahr:140 max:176 shoes: Gt2000 Black
Ran to Tempelhof airport and did 2km intervals down the runway! amazing place with people cycling, running, skateboarding, windskating. amazing.
Westerly wind meant eastbound was a lot easier. Finished with some strides.
Saturday Aug 23, 2014 #
Running long 2:10:45 18.03 km (7:15 / km) +22m 7:13 / km
ahr:105 max:124 shoes: Gt2000 Black
long and very slow with Anne around Tiergarten etc. Not as fun or easy as it should have been... short slow steps really seem to tighten me up. Think i should opt out of anne's long runs from here on in.
Friday Aug 22, 2014 #
Running 8:56 [3] 1.87 km (4:46 / km) +12m 4:37 / km
shoes: New Balance Minimus
Swimming long 36:22 [4] 2.05 km (17:46 / km)
Fantastic time in the pool. only 1 other person in the lane max.
Trying to work on what we did at tech class. Found that breathing out from the start of my first stroke means i struggle to maintain 2-3 strokes per breath... will ask about it next wednesday.
managed the 2k ok, but was quite shattered before and after the run back.
Running 9:22 [3] 1.96 km (4:47 / km) +8m 4:41 / km
shoes: New Balance Minimus
Thursday Aug 21, 2014 #
Running warm up/down 9:47 [2] 2.36 km (4:08 / km)
shoes: Gt2000 Black
Running race (10k tt) 38:45 10.27 km (3:46 / km) +15m 3:45 / km
ahr:172 max:177 shoes: Gt2000 Black
Felt average from about 2.5k, but technique stayed until about 7-8
Turned around at 5.3k into a fairly strong headwind which is obvious from the splits, but given i spent more time with tail than head it might have evened out.
Think actual 10k time would have been something around 38:10. Strava says 38:00. Would need to do an actual 10k race to claim a 38 i think.
vdot now says that a sub-3 mara is achievable, so from now its just about muscular endurance and racepace awareness, and will ease off the VO2/interval sessions.
Running warm up/down 12:57 [2] 2.27 km (5:42 / km) +33m 5:19 / km
ahr:176 max:176 shoes: Gt2000 Black