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Training Log Archive: bartholemeu

In the 7 days ending Oct 29, 2014:

activity	#	time	miles		km		+m	load
Cycling	8	10:12:09	103.16		166.02		1772	125.1
Running	3	1:38:55	13.34	(7:25)	21.47	(4:36)	209	53.4
TrailRunning	1	1:30:36	8.95	(10:08)	14.4	(6:18)	223	33.7
Orienteering	1	53:39	3.26	(16:28)	5.25	(10:14)	44	4.7
Swimming	1	32:47	0.9	(36:20)	1.45	(22:35)		9.8
Total	13	14:48:06	129.61		208.59		2248	226.8
[1-5]	13	12:57:17

4:02

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Wednesday Oct 29, 2014 #

12 PM

Cycling (bikefit) 1:30:00 [0]
shoes: Cannondale Super6 Green

Retul bike fit at Swift cycles on my new cannondale.
Not too many major changes.
saddle up further than i would expect, which is promoting a bit more ankle movement, a bit more extension, and actually straightening out a big of an torsotwisting imbalance i have from 10 years playing volleyball. Feels like it seems to soften the bottom of my stroke, and my hips still aren't rocking too much
saddle forward
hoods in
cleats moved inwards, but still pointing straight. Removed heel-in float
Stem was ok and headset was ok
knees tracking straight.
a lot of the numbers veer towards the agressive side, especially given my flexibility, but definately feels comfortable for me, perhaps because my core is pretty good from running/swimming etc.

very happy!

Cycling (Commute) 20:00 [1] 6.0 km (18.0 kph)
shoes: Cannondale Super6 Green

Tuesday Oct 28, 2014 #

Event: London Night Series 2014-15 #1: Richmond Park

Event: Night-O Series Race 1

7 AM

Cycling (Commute) 10:00 [1] 3.0 km (18.0 kph)

6 PM

Cycling 1:10:18 21.43 km (18.3 kph) +118m
ahr:123 max:158 shoes: Specialized TriCross

8 PM

Orienteering (Night) 53:39 5.25 km (10:14 / km) +44m 9:49 / km
ahr:108 max:143 shoes: Salomon SpeedCross

Was at work late, so missed the night-O. Helped Duncan collecting controls

9 PM

Cycling 53:43 18.46 km (20.6 kph) +43m
ahr:129 max:154 shoes: Specialized TriCross

Sunday Oct 26, 2014 #

9 AM

Cycling 1:16:03 22.55 km (17.8 kph) +198m
ahr:128 max:152 shoes: Specialized TriCross

To Epping Forest for trailrunning

11 AM

TrailRunning long (offtrail) 1:30:36 **** 14.4 km (6:18 / km) +223m 5:50 / km
ahr:147 max:162 shoes: Salomon SpeedCross

Epping forest with Dom
Fantastic run of around 40% on-trail, 60% off-trail/runable forest.
Basically just headed northeastish with no map until 45minutes then turned. Didn't quite find the main hills in epping forest, but that was ok.
Highlight was running directly into a bog covered in leaves. Knee deep, elbow deep in brown mud. Not a good look, but frikkin funny. Glad i wasn't holding my phone, and had tied my shoelaces.

12 PM

Cycling 1:15:26 23.19 km (18.4 kph) +124m
ahr:136 max:159 shoes: Specialized TriCross

EppingForest home. bonking.

Saturday Oct 25, 2014 #

9 AM

Running race (Burgess Parkrun) 17:36 5.0 km (3:31 / km) +7m 3:30 / km
ahr:175 max:184 shoes: Adidas Adios Boost

NEW 5KM PB!!
17:36. Not sure what my PB was before, but this destroyed it.
Stoked

10 AM

Cycling long 3:05:44 71.39 km (23.1 kph) +1289m
ahr:142 max:179 shoes: Willier Izoard

Southeast hills with Simon.
Very hilly and steep, but got through it

Friday Oct 24, 2014 #

1 PM

Running warm up/down 5:41 [0] 0.96 km (5:54 / km) +5m 5:45 / km
shoes: GT2000 Orange

Running tempo 55:14 [4] 11.65 km (4:44 / km) +40m 4:40 / km
shoes: GT2000 Orange

Pacing Julian to his 10km PB + cooldown

Thursday Oct 23, 2014 #

1 PM

Running (Tech) 10:19 [2] 1.92 km (5:22 / km) +148m 3:53 / km
shoes: New Balance Minimus

Swimming 32:47 [3] 1.45 km (22:35 / km)

260m sets
so hard to get back into it. Everything that was happening naturally isn't happening anymore.
Leg cramps as i got out.

Running (Tech) 10:05 [2] 1.94 km (5:12 / km) +9m 5:05 / km
shoes: New Balance Minimus

7 PM

Cycling (Turbo) 30:55
ahr:144 max:158 shoes: Willier Izoard

Watching Jurassic Park

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