100km ride - rolling hills. Lots of chain ganging in the first 90 minutes and racing for village signs leading to a serious bonk and limping home feeling like death. [:@]
Started turbo intervals tonight. They are never easy!The programme is (for the time being)
20 mins warm up - going through the gears, steady spinning and then some fartlek. The work was 1min on (flat out) 1min off (recovery pace) X 10. Then pedal it out for the hour.
In the pieces y average speed ranged from 47.8kMh to 50.5kMh average 49.5kMh.
Bit dissapointed tonight - was aiming to do a 6 mile run but after 2 mile my calves felt like lead, managed 3 miles at 6 mile pace but had to stop. Never had this happen before, maybe its due to the hard cycle at the weekend.
In the 'Stupid' category: went for an ill-advised 3rd lap of my 5.5 mile run circuit yesterday. Legs failed completely at the 13.5 mile mark (but time was 1:45 which seems OK). So, I did a half-marathon, but finished up 3 miles from home with knackered legs. I think I blew up because all this was before breakfast. [:'(]
Coached swim session last night. Explained to coach that my legs were knackered... she said "Oh dear..... right everybody.. FINS ON!!". Ouch.
There will be no training today, I've picked up a raspy throat and do not want to let it develop into anything worse. Probably because there is too much blood in my alcohol system!
Comments
Bike commute today, 40k total(did a little extra [image]http://rednas01.mygb.nl/img/blush.gif[/image]).
Finished off with a mile swim this evening.
Since I was agood boy the last few days, I'll take a day off tomorrow: only got ten hours of roof work planned, nothing else.[image]http://rednas01.mygb.nl/img/brushteeth.gif[/image]
This evening I went out for a short 4k jog but felt good so ended up doing 11k and feel great now!
Can't wait for the season to start to do my first Tri (May 31st Crystal Palace!)
20min warm up
6 x 1k Hill reps (more of a slope@2%) maintain 90rpm+, ride back down recovery
Start in 53/17 and on each hill rep go up a gear until the last rep is 53/11 or 53/12 depending on cassette.
I only managed to finish the 4th before my cadence dropped below 90rpm, therefore ending the session. Pushing 560W @96rpm on 53/13 gear.
Legs are tired now!:)
Planning gentle 5k run for tomorrow - legs permitting! Maybe a leisurely swim.
More of it to come next week I hear!
Did a long steady run this morning: ended up with 25k in 2 hours and ten minutes.
Did some jog this afternoon with my 4 year old son, as matter of practice for his first run race next weekend. Now that will be lots of fun!
Good session, started using race nutrition plan too.
First brick session of 2009 proved to be shocker, a good shocker:
21.27 mile bike - 1hr 10m 47 secs (18s ave)
Assing around - 5m 21 secs
4.21 mile run - 33m 36 secs (8min miles)
and this with an average HR of 156 bpm about 80% of my max HR.
GG
108 miles in 6 hours 14 minutes, rolling terrain, stiff head wind last quarter.
Quite tired now but feeling good inside ( and still no alcohol!)
Aiming to do my first century ever (that is in kilometres,not miles[:(]).
It will include the Monteberg and the Kemmelberg, 2 steepest climbs in West-Vlaanderen.
No training today.
20 mins warm up - going through the gears, steady spinning and then some fartlek. The work was 1min on (flat out) 1min off (recovery pace) X 10. Then pedal it out for the hour.
In the pieces y average speed ranged from 47.8kMh to 50.5kMh average 49.5kMh.
Quite tough but happy to have done it
ps I wavedmy birth-right ; no Guinness! Still sober
Yesterday I started my plan for the New Forest Middle Distance in September. I have a 27 week plan!! and I intent to follow it to best of my ability..
so far 2 days in and I've stuck to it..
Yesterday - 18M cycle home - Moderate intensity... nearly.. new fastest time set..
This morning.. 10M cycle & 2.75M run - brick season - new fastest time for cycle to work followed by very quick (for me) run off the bike.
Lunch - 30 mins of drill sets swimming.
So after 2 days I'm flying.. feeling really good and setting new fastest time all over the pace... here's hoping I continue!!
Coached swim session last night. Explained to coach that my legs were knackered... she said "Oh dear..... right everybody.. FINS ON!!". Ouch.
Onto the bike later for a 30min rolling hills set