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Training Log Archive: bartholemeu

In the 31 days ending Mar 31, 2017:

activity # timemileskm+mload
  Running19 12:25:00 82.22(9:04) 132.32(5:38) 2606332.7
  TrailRunning5 11:52:10 70.19(10:09) 112.95(6:18) 2652232.7
  Cycling5 2:35:08 48.2(18.6/h) 77.56(30.0/h) 34428.4
  Orienteering2 1:37:59 8.56(11:27) 13.78(7:07) 19934.5
  Strength & Conditioning 4 1:30:0033.0
  Swimming2 1:06:55 1.77(37:47) 2.85(23:29)30.3
  Walking1 21:14 36
  Total35 31:28:26 210.93 339.46 5837691.7
  [1-5]34 30:54:40

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Friday Mar 31, 2017 #

Note

Solitary just got cancelled.
Fucketty Fucketty Fuck Fuck.

Thursday Mar 30, 2017 #

Event: Sydney Summer Series #26 & Final - Lane Cove
 
5 PM

Running 40:21 [1] 7.63 km (5:17 / km) +126m 4:53 / km
shoes: GT2000 WhiteOrange

Easy taper commute in the rain with brad.
happy with how i've approached this taper.
don't enjoy carb-loading though, although i really should.

Tuesday Mar 28, 2017 #

1 PM

Running 39:33 [3] 8.36 km (4:44 / km) +134m 4:23 / km

Taper run.
wu, 8 strides on grass, some stairs, 5 strides on grass, cd
little tight in left hip (which i normally feel on strides). lower legs slightly fatigued.
energy and form feel good.

Monday Mar 27, 2017 #

Note
(rest day)

Remember before solitary

"
For next race
- Lots more time on bewowra-type tracks partial tick
- Lots more leg-strength, specifically deep step-ups, deep stairs. tick
- Change double-short commute days to longer/more intense single commute days. tick
- Change to a shoe with a bit more stiffness/cushioning in the sole tick

Things that worked
carb loading from 3 days out and Ondrej's couscous the day before
- keep taking plain gels and seemed ok. Mostly only happened after a banana.
- Watered down powerade
- long compression socks, and compression shorts.
- anti-cramp stuff
"

Sunday Mar 26, 2017 #

7 AM

TrailRunning long 2:30:28 intensity: (15 @0) + (23:59 @1) + (49:22 @2) + (36:38 @3) + (31:23 @4) + (8:51 @5) 22.1 km (6:48 / km) +715m 5:52 / km
ahr:145 max:182 shoes: Salomon Xscream

Milsons point to manly with mounty and ondrej, taking in some mosman adventures for hill/stair reps and also grotto point for the first time.
Very fun to explore a bit, and also met some stoners with beers and a boombox at a random cliff while watching some old dudes swimming in the treacherous surf naked... really felt like andy hill would have enjoyed this one.

Good way of getting more out of the manly run, and a good session.

Saturday Mar 25, 2017 #

11 AM

Swimming 34:09 [4] 1.5 km (22:46 / km)

3x400s with paddles, 100m+3mins freehand recovery
Intentionally going harder on the first (as I think that's what we need to do at swimrun to not get caught behind ppl on the trails). 7.06 7.23 7.35

Friday Mar 24, 2017 #

7 AM

Running hills 1:01:16 intensity: (1:06 @1) + (15:46 @2) + (22:19 @3) + (20:17 @4) + (1:48 @5) 11.61 km (5:16 / km) +180m 4:54 / km
ahr:151 max:173 shoes: GT2000 WhiteOrange

Wet commute with 10 pyrmont hills/stairs. Tried to pick the longest ones and link a couple together

Thursday Mar 23, 2017 #

4 PM

Strength & Conditioning 5:00 [3]

Lungewalks while waiting for the others.
This sort of thing is so good for me , can do it anywhere, for any period of time, and really targets what I think is my weakness-leg strength. I really should do it more often.
5 PM

Orienteering (Sprint) 1:09:02 [3] 9.48 km (7:17 / km) +165m 6:42 / km
shoes: Boston Adidas boost

Too wet to really have a good crack, and trying to be careful a week out from solitary.
Even still, i should be able to nav better when running slowly and went pretty badly.
Was good fun though and the beers were tasty.

8 PM

Running warm up/down 12:41 [3] 2.39 km (5:18 / km) +34m 4:57 / km
shoes: Boston Adidas boost

Wednesday Mar 22, 2017 #

Event: Sydney Summer Series #25 - Chatswood Chase
 

Strength & Conditioning (Yoga) 15:00 [1]

3x modified sunsalutes

Strength & Conditioning (Hips) 15:00 [1]

3x standing hip matrix (10)

Tuesday Mar 21, 2017 #

1 PM

Running hills 1:21:39 [3] 15.13 km (5:24 / km) +598m 4:30 / km
shoes: GT2000 WhiteOrange

Brutal kirribilli stairs loop.
I think about 20 stair reps in all. Could probably skip the shorter kirribilli ones next time and head straight to the neutral bay ones.
Pretty shattered by the time i got back to work.
Blisters ok, knees a bit sore, this is prob my last hard session before solitary.

Monday Mar 20, 2017 #

5 PM

Running 28:43 [3] 6.0 km (4:47 / km) +71m 4:31 / km
shoes: Boston Adidas boost

short commute home.
want to take it easy on a couple of little blisters from sunday's wet run

Sunday Mar 19, 2017 #

Event: Mt Portal Trail-race
 
8 AM

TrailRunning long 2:17:47 intensity: (3 @0) + (4:56 @1) + (18:15 @2) + (1:17:48 @3) + (36:45 @4) 24.12 km (5:43 / km) +195m 5:29 / km
ahr:151 max:166 shoes: Salomon Xscream

Finally found some trail near my parents place in Chain of Ponds reserve. some road to get to a firetrail and a knee-deep creek crossing to get to a overgrown trail, a bit more road, then into the reserve.
A surprisingly nice trail, especially because it was quite flooded (knee deep at times). no elevation, but nice windy trail, basically a MTB flow track at times. open, sometimes runnable forest as well! reckon it would be a great orienteering area, but is completely unmapped.

[EDIT - now roughly mapped on openstreetmap :)]

Saturday Mar 18, 2017 #

Strength & Conditioning (Yoga) 15:00 [3]

Extended sun salutes with Oscar

Friday Mar 17, 2017 #

12 PM

Running hills 1:28:27 [4] 10.53 km (8:24 / km) +287m 7:23 / km
shoes: Boston Adidas boost

Pyrmont stair loop with Mounty and Andy. Was a bit slippy so took it a bit easy. After beer at quarrymans felt i still had a bit left to give so did some stair reps on Hickson road to finish myself off.
6 PM

Running 23:50 [3] 5.27 km (4:32 / km) +68m 4:15 / km
shoes: GT2000 WhiteOrange

To brooners for BBQ and beer
9 PM

Running 22:14 [3] 3.74 km (5:56 / km) +42m 5:37 / km
shoes: GT2000 WhiteOrange

Somehow made it home without throwing up cheese dip

Thursday Mar 16, 2017 #

7 PM

Strength & Conditioning 40:00 [4]

Found out on the way home that mt portal race on the weekend got cancelled, so did a nice strength session with 3x 50stepups 50calfraises 10pushups 1min plank 2chinups and shoulder band work.
Bummer.

Wednesday Mar 15, 2017 #

Event: Sydney Summer Series #24 - West Penno
 
3 PM

Cycling (Turbo) 30:03 intensity: (2:14 @0) + (5:14 @1) + (9:04 @2) + (12:25 @3) + (1:06 @4) 14.3 km (28.6 kph) +107m
ahr:136 max:163 shoes: Cervelo P3

Zwift while on daddy-day-care.
warmup then bursts of 300w 100cad for 30seconds every 2mins in aero.
Pretty good i think for a short workout to improve efficiency in the aero position, but prob need lower intensity longer intervals for my goals

Tuesday Mar 14, 2017 #

12 PM

Running tempo 51:32 [4] 12.03 km (4:17 / km) +203m 3:57 / km
shoes: Boston Adidas boost

Tempo around glebe foreshore with mounty. Felt good, although not quite making the full 10k.
Picked up some nice top 10s in strava which suggests some improvement.

Monday Mar 13, 2017 #

12 PM

Running 7:52 [3] 1.7 km (4:37 / km) +27m 4:17 / km
shoes: Boston Adidas boost

ToPool
1 PM

Swimming 32:46 [3] 1.35 km (24:16 / km)

100s alternating paddles on/off. then 400 to finish.
feels good for strength.
Main tech takeouts were to focus on holding the lower back at the water surface, vertical hand through the stroke, and relaxed knees.
2 PM

Running 7:43 [3] 1.72 km (4:29 / km) +17m 4:16 / km
shoes: Boston Adidas boost

FromPool

Sunday Mar 12, 2017 #

Note

Push-ups 4x6
6 AM

Running warm up/down 9:02 intensity: (8 @0) + (1:43 @1) + (7:10 @2) + (1 @3) 1.78 km (5:05 / km) +4m 5:01 / km
ahr:133 max:141 shoes: Salomon Xscream

TrailRunning long 2:42:12 intensity: (5:10 @0) + (27:51 @1) + (44:28 @2) + (1:02:15 @3) + (22:28 @4) 25.61 km (6:20 / km) +520m 5:45 / km
ahr:142 max:167 shoes: Salomon Xscream

Andy's place to Mounty's place. Great route on GNW most of the way, until Andy pushed it up the climb just after the weir, then Mounty pushed the pace the rest of the way. Was basically a long tempo session and was shattered, dropping off the back at the end until the cafe finished cooking my bacon and egg roll.

Great session, and really good for the legs, and happy with how trail technique is coming along.

Saturday Mar 11, 2017 #

Event: Saturday Orienteering Series - The Hills Grammar School
 

Note

Need I get some upper body strength back for swimming... couldn't even do a push up last week, so will keep track of progress. Today finally managed 4x5
10 AM

Cycling warm up/down (Turbo) 7:59 intensity: (55 @0) + (3:03 @1) + (4:00 @2) + (1 @3) 4.0 km (30.1 kph) +12m
ahr:102 max:113 shoes: Cervelo P3

Cycling (Turbo) 23:48 intensity: (1:20 @1) + (13:43 @2) + (8:45 @3) 13.13 km (33.1 kph) +40m
ahr:139 max:154 shoes: Cervelo P3

Bike legs are really struggling atm. Joined a zwift race, expecting to be dropped, but didn't expect to be dropped in the warmup and come dead last. The second half was struggling to maintain 2wkg which is pathetic. Dunno whether it's worth trying a power meter just to get a realistic view if that is what's actually happening or not.

Friday Mar 10, 2017 #

12 PM

Running hills 1:17:41 [4] 8.82 km (8:48 / km) +217m 7:51 / km
shoes: GT2000 WhiteOrange

Andy's pyrmont stair loop with Mounty finishing at quarrymans for Nice! balcony ipa.

Thursday Mar 9, 2017 #

4 PM

TrailRunning 2:11:52 intensity: (11:19 @1) + (30:29 @2) + (1:10:13 @3) + (19:06 @4) + (45 @5) 21.84 km (6:02 / km) +645m 5:16 / km
ahr:147 max:172 shoes: Salomon Xscream

Great midweek adventure with andy to manly including squatters cove and some beers. Ferry home got called out to rescue another broken down ferry so was a long trip home. Shoulda ran it.

Wednesday Mar 8, 2017 #

Event: Sydney Summer Series #23 - St Ives
 

Note

First day of taking wednesdays as paternity leave and taking care of oscar all day. TERRIBLE night sleep, but got him out to sydney park pushing the pram up some hills, then tried turbo twice while he slept, but he only lasted 20mins or so, so they were short sessions.
10 AM

Walking hills 21:14 [0] +36m

1 PM

Cycling tempo 20:55 intensity: (53 @0) + (6:01 @1) + (9:52 @2) + (4:09 @3) 12.03 km (34.5 kph)
ahr:130 max:149 shoes: Cervelo P3

aero temp sections 10mins/5mins
4 PM

Cycling tempo 26:18 intensity: (40 @0) + (8:55 @1) + (11:56 @2) + (4:47 @3) 14.35 km (32.7 kph) +22m
ahr:129 max:152 shoes: Cervelo P3

aero tempo again.

Tuesday Mar 7, 2017 #

7 AM

Running tempo 56:01 [4] 12.99 km (4:19 / km) +149m 4:05 / km
shoes: GT2000 WhiteOrange

after a really shitty night sleep tried a tempo section on the run-commute. Slowed down a bit by the backpack, but think it was probably above tempo effort (gps wasn't really accurate enough to tell).
Got to 5km from the end of glebe pt road, to the crescent and back to pirama park, and was pretty shattered, so stopped and jogged the rest of the way with some strides.

Sunday Mar 5, 2017 #

Note

Finally grew the balls to fix up the cockpit on my cross bike, removing one of the bar-brakes, and moving the hoods further forward, which also meant new brake cables and housing, and new bar tape. Beer earnt.
4 PM

Cycling (Turbo) 46:05 intensity: (2:03 @0) + (25:51 @1) + (14:52 @2) + (3:19 @3) 19.76 km (25.7 kph) +163m
ahr:125 max:156 shoes: Cervelo P3

Swift. Aero felt a little more comfortable due to a bit more saddle tilt, but need a bit more height now. Legs just weren't able to keep anything going so abandoned all hope for a solid session and just tried to make it through the time.

Saturday Mar 4, 2017 #

Event: Saturday Orienteering Series - Knox Grammar Senior School
 
9 AM

Orienteering race (Sprint) 25:00 intensity: (12 @1) + (50 @2) + (5:29 @3) + (17:56 @4) + (33 @5) 4.06 km (6:09 / km) +32m 5:55 / km
ahr:160 max:173 shoes: Salomon Xscream

Incredible sprint course. really tricky, and made even trickier by a changed start/finish, and an unmapped out-of-bounds area to keep in mind.
Was ahead of my feet for most of it, but made 4-5 very costly errors, including one 2 minute-r and lots of hesitation heading into the indoor areas (i was never sure where we were and weren't allowed to go.
In the end not a great result, 5-6 minutes off the leaders, but is accurate.

Running warm up/down 6:10 intensity: (3:51 @2) + (2:19 @3) 1.32 km (4:40 / km) +2m 4:39 / km
ahr:141 max:151

Orienteering race 3:57 intensity: (46 @1) + (3:10 @2) + (1 @3) 0.24 km (16:40 / km) +2m 16:00 / km
ahr:133 max:142 shoes: Salomon Xscream

DOMINATING Brooner on the maze course.

TrailRunning long 2:09:51 intensity: (2 @0) + (9:37 @1) + (23:12 @2) + (59:19 @3) + (30:58 @4) + (6:43 @5) 19.28 km (6:44 / km) +577m 5:52 / km
ahr:150 max:175 shoes: Salomon Xscream

From orienteering up to bobbin head and out to kuring-gai. Tried to run at tempo effort in some sections which felt really good and beneficial.
Rolled right ankle on the last climb out to Mt Kuring-gai, but the only thing damaged was my strava. knees pretty sore afterwards from hitting the downhills.
cracking run in the wet. good company, fun conditions (WET), and even some new trails.
2 PM

Running warm up/down 9:54 intensity: (33 @1) + (1:30 @2) + (7:18 @3) + (33 @4) 1.84 km (5:24 / km) +3m 5:21 / km
ahr:147 max:158

Thursday Mar 2, 2017 #

12 PM

Running hills 1:10:45 [4] 9.1 km (7:46 / km) +382m 6:26 / km
shoes: Boston Adidas boost

8 lunch Observatory hill reps with Andy (and thus beers were involved). legs felt good with no niggles. Only just made it back to work before breakfast was rectally expunged.

Wednesday Mar 1, 2017 #

Event: Sydney Summer Series #22 - Riverview
 
5 PM

Running intervals 49:36 intensity: (9 @0) + (7:04 @1) + (4:43 @2) + (12:11 @3) + (12:56 @4) + (12:33 @5) 10.35 km (4:48 / km) +63m 4:39 / km
ahr:155 max:182 shoes: GT2000 Orange

Monas fartlek. Oval was too wet so didn't it on the pavement around it. Legs felt ok. Should aim to keep the speed higher on the off sections.
5.14km apparently, which is less than expected (a lot shorter than previous ones)... maybe gps around a circle cuts some corners... maybe i'm burning a bit much on the intervals... either way a good session for the calves and hamstrings to get through.

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