Training Log Archive: bartholemeuIn the 7 days ending Feb 27, 2017:
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Monday Feb 27, 2017 #
5 PM
Running intervals 52:00 [3] 10.46 km (4:58 / km) +110m 4:43 / km
shoes: Boston Adidas boost
A different one today, what I'm calling "efficiency intervals". 14 intervals of 60s/60s trying as much as possible to keep efficient and clean technique. Felt very difficult to stay clean with sluggish legs from the weekend.
Sunday Feb 26, 2017 #
2 PM
Strength & Conditioning (Yoga) 10:00 [1]
Baby sun salutations
4 PM
Cycling 36:48 [3] 11.52 km (18.8 kph) +359m
shoes: Cervelo P3
Trying to get comfortable in aero, zwifting while watching Oscar.
Saturday Feb 25, 2017 #
Event: Sydney MetroGaine
10 AM
Orienteering race 5:50:16 46.42 km (7:33 / km) +975m 6:50 / km
ahr:149 max:173 shoes: Salomon Xscream
Lane cove 6hr rogaine with prong
Started quite fast and was pretty concerned about whether i'd be able to keep it going, especially when it quickly became apparent that it was going to take the full 6hours. Hamstring and hips felt touch and go quite quickly.
(Thankfully) at around 3hours Prong started feeling pretty flat and was having trouble with an ankle, so we slowed down significantly, cutting off 5 or so controls on the way back to the finish.
Cracking day and a well set course I think, considering what the setter had to deal with (no bashing in LCNP etc), although it did still mean more than half of it was on road.
2 bars, 3 gels and 1 epic sandwich. 4L water
Started quite fast and was pretty concerned about whether i'd be able to keep it going, especially when it quickly became apparent that it was going to take the full 6hours. Hamstring and hips felt touch and go quite quickly.
(Thankfully) at around 3hours Prong started feeling pretty flat and was having trouble with an ankle, so we slowed down significantly, cutting off 5 or so controls on the way back to the finish.
Cracking day and a well set course I think, considering what the setter had to deal with (no bashing in LCNP etc), although it did still mean more than half of it was on road.
2 bars, 3 gels and 1 epic sandwich. 4L water
Thursday Feb 23, 2017 #
4 PM
TrailRunning 1:35:50 [3] 15.21 km (6:18 / km) +175m 5:57 / km
shoes: Salomon Xscream
Had a faff-tastic work thing at kogorah so left early and ran home with Brad via the wolli track.
Nice for something different, TVT is what it is, short, spider-ey and not super interesting, but is convenient for some trail time on occasion.
right calf still a bit fatigued from legwork on tues, hamstring just seemed to hold up ok (slower speed helped)
Nice for something different, TVT is what it is, short, spider-ey and not super interesting, but is convenient for some trail time on occasion.
right calf still a bit fatigued from legwork on tues, hamstring just seemed to hold up ok (slower speed helped)
Tuesday Feb 21, 2017 #
1 PM
Strength & Conditioning 33:11 [3] 3.65 km (9:05 / km) +19m 8:51 / km
shoes: GT2000 Orange
Erskineville oval. Had planned on doing laps mixed with stairs, but hamstring is still a bit too done. So instead did a lot of random legstrength stuff on the stairs in the grandstand.
eg lungewalks up the stairs, 10 calf raises on each stair, side lunges up and down the stairs, split squats etc.
good session and legs were pretty dead for the run home.
eg lungewalks up the stairs, 10 calf raises on each stair, side lunges up and down the stairs, split squats etc.
good session and legs were pretty dead for the run home.