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Training Log Archive: bartholemeu

In the 7 days ending Sep 29, 2014:

activity	#	time	miles		km		+m	load
Cycling	7	7:47:12	99.19	(12.7/h)	159.62	(20.5/h)	1171	94.7
Running	3	2:49:47	24.4	(6:58)	39.26	(4:19)	356	131.4
Swimming	2	1:30:00	0.75	(2:00:42)	1.2	(1:15:00)		15.0
TrailRunning	1	1:03:48	6.45	(9:53)	10.38	(6:09)	42	12.8
Orienteering	1	1:02:43	6.69	(9:22)	10.77	(5:49)	24	18.8
Total	13	14:13:30	137.47	(6:13)	221.24	(3:51)	1593	272.7
[1-5]	13	14:13:25

3:09

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Monday Sep 29, 2014 #

Note
(injured) (rest day)

6/10 V. Sore hip today. A bit concerned that damage from the fall might be bone related, which would explain why running would aggravate. Need to rest/stretch/ice and monitor. Will aim for 0km running until Thursday.

Sunday Sep 28, 2014 #

Event: Tonbridge Half Marathon

9 AM

Running 6:05 [1] 1.13 km (5:23 / km) +20m 4:57 / km
shoes: Adidas Adios Boost

Running race (Tonbridge Half Marathon) 1:25:46 [5] 21.24 km (4:02 / km) +240m 3:49 / km
shoes: Adidas Adios Boost

Planned on running a negative split at around a 1:25, but immediately after the start realised that it was actually going to be quite an undulating, and i hadn't really taken it easy enough this week.
Hit 10km at around 41mins, which was the plan, and immediately upped the pace to aim for slightly under 4min/k. Might have been a bit faster than that, but hard to tell because of the undulations.
Definately felt a lot better negative splitting, even had other runners encouraging me as i past them, and nobody past me in the second half.

Happy.
Final time 1:25:46
41st out of around 1500

11 AM

Running 11:56 [1] 1.69 km (7:04 / km) +48m 6:11 / km
shoes: Adidas Adios Boost

3 PM

Swimming 30:00 [1] 0.5 km (1:00:00 / km)

Recovery swim. Stretching, kicking, running, easy laps

Saturday Sep 27, 2014 #

12 PM

TrailRunning 1:03:48 [2] 10.38 km (6:09 / km) +42m 6:01 / km
shoes: GT2000 Orange

Easy hyde park run with Anne.
sand running and point-and-shoot through the grass

Friday Sep 26, 2014 #

5 AM

Cycling (Touring) 2:34:09 [2] 57.68 km (22.5 kph) +631m
shoes: Specialized TriCross

Fantastic route back to Redhill starting out before sunrise.
Second half was kinda ruined by commuters as rush hour creeped in, and wasn't too enjoyable. The worst bit (ffr) was between newdigate and parkgate as a lot of roads merged there.
No breakfast, and nowhere open to get food meant the first 2 hours was like one long drawnout bonk.
Got to work around 1030 for a shower, and back at the desk by 11!

What a ridiculous midweek adventure

Thursday Sep 25, 2014 #

4 PM

Cycling (CX Touring) 2:53:02 [2] 60.68 km (21.0 kph) +337m
shoes: Specialized TriCross

Got off work around 3, strapped a tent and sleeping bag to the back of my cross bike, and got a train to Guildford. From there Tim and I cycled the downslink to the south downs. all off-road, mostly dirt/gravel trail, some shale and stones, some road.
Amazing path... i'm sure even a lot of the cycling buddies would enjoy it, although i was very happy to have put 28 tires on my cyclocross bike for it.

Really difficult to handle the bike because all the weight is on the back... very hard to keep the front wheel on the ground when climbing!

9 PM

Cycling hills 16:05 [2] 2.38 km (8.9 kph) +135m
shoes: Specialized TriCross

After dinner and too many beers, tried to climb the south downs to camp. the path really needed a mountain bike, not a tourer with too much weight on the back. I fell on my ass multiple times and hurt my hip :(
Really struggled to find somewhere to camp as Tim needed something to tie his tarp to. No trees around and Tim wasn't keen on camping with cows.
Eventually found a field and tied to a fencepost... probably not really obscure enough, but we arrived well after dark, and left well before sunrise so was ok.
No real sleep all night, but relaxing nonetheless.

One of the crashes, came down on my hip. Very sore and bruised, and will need to see if its ok for the HM on Sunday.

Wednesday Sep 24, 2014 #

Cycling (Commute) 50:00 [2] 17.0 km (20.4 kph)
shoes: Specialized TriCross

ToPool, FromPool, commuting

1 PM

Running tempo 1:06:00 15.21 km (4:20 / km) +48m 4:16 / km
ahr:159 max:172 shoes: GT2000 Orange

13km at MRP + wucd
Was 5 minutes late for a medium easy Ravens run, so decided on a racepace session.
Felt good, and think i'm starting to get a handle on 4:15min/k. Was pretty shattered at the end though.
left glute/knee quite tight/sore and had to pause 3k in to mobilise... i think from stopping&starting last night, and conditioning on Monday. Should be ok

3 days light on the running until halfmara on Sunday

7 PM

Swimming (LFTC Technique class) 1:00:00 [2] 0.7 km (1:25:43 / km)

Last week :(
Key things
- hand completely vertical at all times in the water after the catch. This means coming out of the water heel first, but keep elbow up.
- when arms are at full reach they should be shoulder width, not crossing in front of my head.

Tuesday Sep 23, 2014 #

7 AM

Cycling (commute) 12:00 [1] 3.0 km (15.0 kph)

5 PM

Cycling 37:06 [2] 10.33 km (16.7 kph) +48m

Orienteering 15:49 [2] 2.34 km (6:46 / km) +9m 6:38 / km
shoes: GT2000 Orange

SLOW club training on planning ahead.
Very worthwhile, although i probably should have run there to get a workout out of it.

Orienteering 17:44 [3] 2.79 km (6:22 / km) +6m 6:18 / km
shoes: GT2000 Orange

Orienteering 11:10 [4] 2.59 km (4:18 / km) +5m 4:16 / km
shoes: GT2000 Orange

Orienteering 18:00 [2] 3.06 km (5:54 / km) +4m 5:51 / km
shoes: GT2000 Orange

9 PM

Cycling 24:50 [3] 8.55 km (20.7 kph) +20m

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