Brick - 18k hilly bike ride followed by 1.5 mile run.
Running is feeling good, but power on the bike felt down today. Getting a massage for the first time in yonks tomorrow - so hopefully looser hamstrings will mean more power on the bike!
Am happy tonight and feeling great - did a slowish 6 mile run and it felt great during and afterwards. Have been struggling with my running for the last few weeks since my duathlon and tonight decided to go slower... this solved my problems I think I have been tryiong to run faster too quickly.
Tonights 6 miler was under 50 mins, which is good for me, and slap bang in the middle of my aerobic zone ..
Pyramids this time ...10 min warm up, then 3min at 40 kMh, 2min at 43kMh, 1min at max then back down 2min at 43kMh, 3min at 40kMh. 3min mobile recovery and the repeat the pyramid. Finish with a 10 minute warm down. 45 minutes of hard work
35 mile bike ride today in the glorious sunshine was great -
first 15 miles were rather hilly for me then 20 miles of fairly flat - included a 400ft 1/2 mile climb, that nearly killed me and a nice 4 mile 300ft climb and a 230ft 1/2 mile climb - the 3 mile 500ft decent was quite nice too
tonight - 5 mile run - bloomin harsh headwind up one way but then sheltered on the way back ... next time I am going to run my route backwards when its windy lol.
Ok, 1k easy swim followed by a cliff top half hour run with the dog. My first day back training properly and it feels gooooood. then off to work to teach circuits, think i can have two sugars in my evening cuppa.....
didnt post on here for a week, but did loads in that time.
Won't bore you with the list,just posting the morning swim of today:
2k with 1k drills in them,felt great.
Have lactate testing on saturday, so won't do lots of training next 2 days,
cheers.
Edit: would like to add the bike ride I'm rather proud of [:)]. 112k ride, 3.46hours, strong wind and lots of hills (steepest one is 20%). Just wanted to write this,since I'm almost as happy as my 4 year old on christmas.
was meant to have my first coached swim session today but the coach couldnt get there so did a swim, the weather has destroyed any ideas of a cycle, after mondays attempts i dont fancy being blown off the road again
Comments
Running is feeling good, but power on the bike felt down today. Getting a massage for the first time in yonks tomorrow - so hopefully looser hamstrings will mean more power on the bike!
Tonights 6 miler was under 50 mins, which is good for me, and slap bang in the middle of my aerobic zone
First proper one of the season - i.e. not on a turbo - what a difference
Happy with the run time (managed a top speed of 5.05min/km which for me is super quick!)
I.
Pyramids this time ...10 min warm up, then 3min at 40 kMh, 2min at 43kMh, 1min at max then back down 2min at 43kMh, 3min at 40kMh. 3min mobile recovery and the repeat the pyramid. Finish with a 10 minute warm down. 45 minutes of hard work
Great STUFF
Same tomorrow and maybe a swim.
first 15 miles were rather hilly for me then 20 miles of fairly flat - included a 400ft 1/2 mile climb, that nearly killed me and a nice 4 mile 300ft climb and a 230ft 1/2 mile climb - the 3 mile 500ft decent was quite nice too
1.5 mile run to pool, 30 mins swim, 1.5 mile run home.
Hoping to get out on the bike tomorrow.
Friday : 20kM run 99mins 34sec
Saturday : light sculling for recovery - 4kM
Sunday : 144.8kM (90 miles) cycling (last 30 into a bitch of a head wind)
Feels good to be doing some quality training again also new diet and no beer, I'm getting into some proper form for the first time in a long time!
Supposed to be racing (Eastleigh 10km) next Sunday, so I'm staying indoors and avoiding bad things.
Followed by Spinervals 1 - No Slacker!
Down to as low as 9mph at some points!
400
1500
250
good session, definate improvement.
tonight - 5 mile run - bloomin harsh headwind up one way but then sheltered on the way back ... next time I am going to run my route backwards when its windy lol.
warm up 20 mins then 1 min on (flat out)/ 1 min off (recovery) X 10, warm down.
Harsh session but feel great afterwards...eventually!
I averaged 50.0 kMh for the 1 minute pieces
Won't bore you with the list,just posting the morning swim of today:
2k with 1k drills in them,felt great.
Have lactate testing on saturday, so won't do lots of training next 2 days,
cheers.
Edit: would like to add the bike ride I'm rather proud of [:)]. 112k ride, 3.46hours, strong wind and lots of hills (steepest one is 20%). Just wanted to write this,since I'm almost as happy as my 4 year old on christmas.
12M cycle home tonight
the scores were .... 80 minutes 42.8kMh average; 57kM
you have my sympathies, I had a sore throat last week which then developed into manflu.....
only just recovered and got a tri on Sat so my training has suffered.
Last night went a gentle 5k run and then into the pool for 1k, easy stroke.
Felt terrible tho afterwards.
Enjoy your training peeps.