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Training Log Archive: bartholemeu

In the 7 days ending Sep 10, 2014:

activity # timemileskm+mload
  Running9 4:24:02 35.73(7:23) 57.5(4:35) 377142.6
  Cycling3 3:19:38 35.86(10.8/h) 57.71(17.3/h) 18224.5
  Swimming3 2:07:20 2.59(49:12) 4.16(30:34)37.0
  Orienteering1 1:01:09 6.66(9:11) 10.73(5:42) 2913.9
  Total13 10:52:09 80.84(8:04) 130.1(5:01) 588218.0
  [1-5]13 10:51:35

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ThFrSaSuMoTuWe

Wednesday Sep 10, 2014 #

8 AM

Cycling (Commute) 12:00 [1] 3.0 km (15.0 kph)
shoes: Specialized TriCross

5 PM

Running tempo (MRP) 1:12:28 intensity: (37:28 @3) + (35:00 @4) 16.22 km (4:28 / km) +86m 4:21 / km
shoes: Adidas Adios Boost

8km at steady pace, then 7k at marathon race pace (which ended up a bit quicker than MP).
Felt quite comfortable at this pace, but do need to spend more time at this pace to get used to it.
Shoes feel good when my technique is right, and really let me know when its not.
6 PM

Cycling 45:29 [2] 13.41 km (17.7 kph) +25m
shoes: Specialized TriCross

To and From the Pool
7 PM

Swimming (Technique) 1:00:00 [1] 0.7 km (1:25:43 / km)

LFTC Technique class week 4
Focus on 'sculling', arms out in front, hands down. Thought i had this position down, but once i switched back to crawl found a huge difference. need to remember this one.
Otherwise struggled a bit as i was pretty exhausted from the start.

Tuesday Sep 9, 2014 #

6 PM

Running warm up/down 4:00 [1] 0.6 km (6:39 / km) +35m 5:09 / km
ahr:117 max:124 shoes: GT2000 Orange

Orienteering race (London Bridge Street-o) 1:01:09 intensity: (14 @0) + (13:12 @1) + (29:17 @2) + (14:21 @3) + (4:05 @4) ** 10.73 km (5:42 / km) +29m 5:38 / km
ahr:137 max:155 shoes: GT2000 Orange

Still recovering from Sunday, and had expected to slowjog this one with Anne. She pulled out at the last minute, so i was in a bit of a wierd place mentally and didn't decide what i wanted out of this.
Started at a very steady pace, then got a phonecall (that i had to take), and when the phone call was over i had gone the wrong way, with no idea where i was.
From there just decided to jog around and try and enjoy it, but struggled with motivation.

Still learnt some things - i think i should make an overall plan as soon as i get the map so i don't end up in a deadspot (like i did at the end).

EDIT - lol 39th. sounds about right.
8 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km) +12m 4:51 / km
ahr:124 max:138 shoes: GT2000 Orange

Monday Sep 8, 2014 #

2 PM

Running 8:55 [2] 1.94 km (4:35 / km) +10m 4:28 / km
shoes: Adidas Adios Boost

Swimming 31:25 [3] 1.42 km (22:08 / km)

Easy Recovery swim
Decided to try the buoy which i've never done before, but had found my legs sinking today, so why not.
Sets of 264m (8 lengths)
1:39
1:50 w/bouy
1:48
1:47 w/boi
1:50
cooldown

Not sure what the idea of the boy is for, but i guess its to give you the sensation of the position your feet should be in the water?

Running 9:08 [2] 2.03 km (4:30 / km) +97m 3:38 / km
shoes: Adidas Adios Boost

New shoes. feel ok, need to see how they wear in, and how they feel when its not the day after a race (toes are still a bit sore from Sunday)

Sunday Sep 7, 2014 #

9 AM

Running race (Maidenhead HM) 1:24:23 intensity: (18 @1) + (16 @2) + (14 @3) + (1:26 @4) + (1:22:09 @5) 21.21 km (3:59 / km) +44m 3:56 / km
ahr:172 max:180 shoes: Gt2000 Black

PB half marathon 1:24:25.

Hit target of <1:25:00 and PB'd but didn't run a great race with a massive positive split (first 10k was 38:30... 1:30 too fast) Next goal is to try and negative split at Tonbridge HM in 3weeks.
Hips and glutes were still a little tight from last weeks HIM but not too bad.

Gotta figure out my digestion! Always need to do like 3 huge messy craps before a race... Maybe overloading, or eating the wrong types of carbs? Should I be reducing fibre day before maybe?

Running warm up/down 13:00 intensity: (15 @0) + (6:48 @1) + (2:58 @2) + (1:20 @3) + (1:03 @4) + (36 @5) 1.35 km (9:37 / km) +6m 9:25 / km
ahr:123 max:171 shoes: Gt2000 Black

11 AM

Running warm up/down 6:51 intensity: (1:29 @2) + (4:07 @3) + (1:15 @4) 1.12 km (6:06 / km) +24m 5:31 / km
ahr:147 max:153 shoes: Gt2000 Black

Saturday Sep 6, 2014 #

8 AM

Cycling 2:22:09 [1] 41.3 km (17.4 kph) +157m
shoes: Specialized TriCross

Raceday tomorrow, but couldn't help doing some sort of activity today
Peddled around north london eating basically.
Brekkie at old st, 2nd brekkie at lookmumnohands, checked out stoke newington (never been there before), ararat bread at dalston markets, smoothie at exmouth market, then lunch with anne in angel. nice day.

Friday Sep 5, 2014 #

2 PM

Running 8:56 [3] 2.02 km (4:26 / km) +8m 4:21 / km
shoes: New Balance Minimus

Swimming 35:55 [4] 2.05 km (17:33 / km)

Concentrating on
- Body roll, right down to the feet getting closer to horizontal
- head behind shoulder and leading arm
- keeping head still/bowwave. Imagining top of head pointing towards the far wall even when breathing..
- some gliding. Stopping stroke with leading arm in front
- finishing outward breath before lifting head to breathe.

Starting to feel a lot more efficient in the water with all of the above in action!

I think i need to speed up strokerate. I am currently averaging about 48 strokes per minute, need to get up above 60.

Running 9:03 [3] 1.89 km (4:48 / km) +7m 4:43 / km
shoes: New Balance Minimus

Thursday Sep 4, 2014 #

5 PM

Running warm up/down 21:07 intensity: (5 @0) + (2:54 @1) + (5:54 @2) + (7:16 @3) + (4:58 @4) 4.06 km (5:12 / km) +28m 5:02 / km
ahr:143 max:161 shoes: GT2000 Orange

warm up and lap of the course.
7 PM

Running race (Bloomberg Square Mile Rel) 7:16 intensity: (7 @1) + (10 @2) + (3 @3) + (41 @4) + (6:15 @5) 1.48 km (4:54 / km) +10m 4:45 / km
ahr:173 max:186 shoes: GT2000 Orange

Bloomberg Square Mile Relay
5:49 on a course which has a lot of stairs, and a lot of twists and turns, so can't really say whether its a good result or not
very bad form for the first 500m, stride was way off and leaning a long way back.
Didn't come first at the company which is a BUMMER!
but we got unlimited free beers after, so win win win!

Not really much to learn here...

Running warm up/down 8:55 intensity: (9 @1) + (1:51 @2) + (6:05 @3) + (50 @4) 1.58 km (5:39 / km) +10m 5:28 / km
ahr:146 max:154 shoes: GT2000 Orange

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