Circuits last night - took it quite easy, then a 10 min run on the treadmill at 15.5, 16.5, 17.5, 18.5 pace for each two and a half minutes.
Also worked out what was wrong when I went to the gym with my wife while I was off the other week... Their running machines are set in miles, not kilometres - thought I was just struggling with a cold!! [8|]
Got a 25 mile 2up tomorrow so went out to fire the race bike up, in to the wind on the way out managed to keep the pace about 35kph, averaged 48kph on the way back though! 42k in 1:10 I love this bike! Borrowing a set of easton ea90 carbons tomorrow, at 1000 odd I really hope I don't break them!
1h 20m on turbo. Going to Nice on Monday for 10 days. plenty of riding up Col de Vence and may even attempt Col De La Madone too - a favourite of Lance's.
Sunday (today) another solo century ride (well 151kM).
Great cycle in the mountains taking in two tough climbs. I had a 23 on the rear the first climb I used all 23 teeth but on the 2nd I got stuck in and went up it in the 21.
Flatish most of the way home with a good tail wind, I nailed it averaging over 30kMh. Feeling very strong - bring it on!
First tri of the season yesterday and really pleased with a top ten finish :-)
Swimming tonight then a couple of days off I think as I have a sore throat and some physiological testing on Thursday that looks as though it's going to be hell!
I'm still ploughing on with the training. Tonight it was an interval session on the turbo.
20min warm up followed by 10X 1min on (flat out - like a lizard drinking!!)/1min off. I pushed myself to vomiting tonight and averaged 50.7kMh for the session.
Rest day yesterday. Knee does haven't that much movement this morning, so scratched the turbo session. Ate banana and cereal instead. Will see what it feels like at lunchtime - will probably go to the gym and do some core/strengthening exercises at lunchtime. Then see how it feels and have a turbo session this evening/or swim/or rest.
36k ride yesterday - this is 18k uphill with average grad at around 7% then a solid 18k back all downhill.... average 22kph overall but average 55kph on the way back leg!
25min row last night too - 6217m
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Today going for another ride - same route but going further out, probably going to make it 60km overall. Row again tonight too - ill update this later.
So the ride ended up being 45k. From the start its up hill till I reach the summit of the Col de Vence... this is about 18km... then carried on for about 4k and then all the way back again.
Was late setting off on my run this evening so decided to do a 3 mile fast, for me, run - completed it in a PB of 21.08 - and was very pleased.
I think I could have gone faster but went out too hard - mile splits were, 6.40, 7.00 and 7.28 - I was aiming for a 21 minute flat .. 7 min miling but just went out too hard but still a PB
Max HR was 180 and average was 168 - need to work a bit more on my speedwork and need to give up the cigs
Did a good, for me, swimm session of about 1 hour tonight - pool was reasonably empty - managed to get a few 200's in and some 300's and managed a 400 without stopping, which is a first for me . I was speaking with someone the other night who has done Tri's and they mentioned about not kicking in the swim - so I tried a 400 with minimal kicking and lasted the distance, have no idea how long it took but at least I managed it .. probably did over 2500m tonight.
Comments
Circuits last night - took it quite easy, then a 10 min run on the treadmill at 15.5, 16.5, 17.5, 18.5 pace for each two and a half minutes.
Also worked out what was wrong when I went to the gym with my wife while I was off the other week... Their running machines are set in miles, not kilometres - thought I was just struggling with a cold!! [8|]
Then had a 45 min spin on the indoor trainer at a steady 144 HR, just below threshold.
Lovely stuff.
10 minutes structured warm up including 5 mins of fartlek then 2 pyramids ;
3min at 40kMh, 2min at 43kMh, 1min at max, 2mins at 43kMh, 3mins at 40kMh
3mins recovery
Then repeat the pyramid.
I do it asa continuum (including the warm up & 3mins recovery) ie no stopping.
Tonight I hit the numbes - all the target speeds were reached and held for the duration. Ave speed 38.6kMh, Dist 25.73 kM, Time 40.04min/sec
An hour swim session this afternoon
and one hour circuits this evening.
Saturday : Recovery day - light cycling & massage
Great cycle in the mountains taking in two tough climbs. I had a 23 on the rear the first climb I used all 23 teeth but on the 2nd I got stuck in and went up it in the 21.
Flatish most of the way home with a good tail wind, I nailed it averaging over 30kMh. Feeling very strong - bring it on!
First tri of the season yesterday and really pleased with a top ten finish :-)
Swimming tonight then a couple of days off I think as I have a sore throat and some physiological testing on Thursday that looks as though it's going to be hell!
I'm still ploughing on with the training. Tonight it was an interval session on the turbo.
20min warm up followed by 10X 1min on (flat out - like a lizard drinking!!)/1min off. I pushed myself to vomiting tonight and averaged 50.7kMh for the session.
Very painful but immensley satisfying afterwards
Dog was NOT impressed....
Did a 4 mile run tonight in the rain - enjoyed it but the legs didn't - right knee keeps giving me gip at the moment.
Sunday 25k easy bike and yesterday rest day.
Tri club swim tonight.
Then 10 mile TT organised by local tri clubs, I went quite well despite very poor weather (wind rain cold) and a rather hilly course.
Felt quite good to use the P3C in anger again.
25min row last night too - 6217m
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Today going for another ride - same route but going further out, probably going to make it 60km overall. Row again tonight too - ill update this later.
So the ride ended up being 45k. From the start its up hill till I reach the summit of the Col de Vence... this is about 18km... then carried on for about 4k and then all the way back again.
Great 28k bike today, with 4x40 secs hill reps. Quads were screaming. All good fun.
Circuits at lunch
5k fun run with the US Navy-beat a lot of the men and puffed home in 23.47
would have gone faster were it not for the jacket potato sitting in my belly. (not a good idea to eat then race but it was a last minute thing)
Have now had some oreo cookies. Am happy jesster. doo doo doo....
I think I could have gone faster but went out too hard - mile splits were, 6.40, 7.00 and 7.28 - I was aiming for a 21 minute flat .. 7 min miling but just went out too hard but still a PB
Max HR was 180 and average was 168 - need to work a bit more on my speedwork and need to give up the cigs
Hope to get some more swimming in tomorrow. Failing that it will be early Sat morning due to commitments!