A hard turbo session to work on some bike speed.
I really enjoyed it. Produced a lot of sweat. It was hard, but the satisfaction made it enjoyable. The aim was 3x 10minutes with each at 10M TT pace. I aimed to maintain 280watts then on the final one got carried away. I have a really nice trace and some big numbers from the turbo to share with you. But not now, still playing catch up on my blog.
Monday, 16 November 2009
wk 6 Thursday - Tempo Run
Same variant as the 8 mile tempo run of a couple of weeks back. Same route. Mile warm up. Mile warm down. This time I was joined by Christian Trotter, Phil Smith, Lynn Emmett and David Archer. We all ran out together, but only Lynn and I ran the whole course whilst the others ran shorter versions of our route.
I'm sure we ran quicker than two weeks earlier - I need to get the traces analysed and up here.
I'm sure we ran quicker than two weeks earlier - I need to get the traces analysed and up here.
wk6 Tuesday Swim and Run
Early morning UEA swim. 25m session on a tuesday and none of the usual 50m morning culprits.
At lunchtime it was a repeat of the 5x 1 mile efforts. I had company from Danny Mann, Phil Smith and Paul French. Phil and I were sporting a weeks worth of Movember growth and got a bit competitve on the third effort.
The aim was to do the miles at a consistent pace of 6:20 - 6:25 with a 2.5minute rest between each. The first two were bang on target at 6:22 and 6:24, but the competitive third one was 6:15 then four and five were 6:40 and 6:32. The others only did 4 of them, so again I was nervous about pushing on my penultimate effort against others doing their final effort.
At lunchtime it was a repeat of the 5x 1 mile efforts. I had company from Danny Mann, Phil Smith and Paul French. Phil and I were sporting a weeks worth of Movember growth and got a bit competitve on the third effort.
The aim was to do the miles at a consistent pace of 6:20 - 6:25 with a 2.5minute rest between each. The first two were bang on target at 6:22 and 6:24, but the competitive third one was 6:15 then four and five were 6:40 and 6:32. The others only did 4 of them, so again I was nervous about pushing on my penultimate effort against others doing their final effort.
Seals and Dunes - wk5 Sunday run
The choice was a hard efforts session or a 10mile tempo run. However I'd already made plans to join the Norwich Road Runners at Winterton for a beach run, so I adapted the tempo run to fit that social run. It was a gorgeous morning. Running on the beach was tough. Soft sand, groins and then some seals to dodge. Was sureal running towards a rock groin to then have the rocks start moving. That groin wasn't all rocks, some were seals. They do blend in rather well.
Having run out along the beach the run back was through the dunes. Paths through dunes aren't straight and they aren't flat. Trying to maintain a pace there is just as tough, perhaps tougher than running a pace on the beach.
Was really pleased with how I went.
Cafe at the end was really nice. I did get confused with the menu. I couldn't work out what food I was going to get if I ordered mermaid ball, tennis ball or any of the other items. Colin Browning needed to point out that it was a menu for beach toys not food.
Having run out along the beach the run back was through the dunes. Paths through dunes aren't straight and they aren't flat. Trying to maintain a pace there is just as tough, perhaps tougher than running a pace on the beach.
Was really pleased with how I went.
Cafe at the end was really nice. I did get confused with the menu. I couldn't work out what food I was going to get if I ordered mermaid ball, tennis ball or any of the other items. Colin Browning needed to point out that it was a menu for beach toys not food.
wk5 Saturday Ride - 7th November 2009
A rest day on the Friday at the end of 5 days recovery and we're back into the swing of training.
A 3.5 hour ride aiming at 17.5-18mph average and an average heart rate of 75% of HRM. Met Will Hall at UEA and together went on a 62mile route to Cringleford. Was easy getting the heart rate up and holding it there. Probably averaged 80%. Aim wasn't to keep at a steady 75%, going up to 85% was permitted it was the average that was important.
A 3.5 hour ride aiming at 17.5-18mph average and an average heart rate of 75% of HRM. Met Will Hall at UEA and together went on a 62mile route to Cringleford. Was easy getting the heart rate up and holding it there. Probably averaged 80%. Aim wasn't to keep at a steady 75%, going up to 85% was permitted it was the average that was important.
wk5 Thursday
An early morning easy run. Legs still hurt a bit, though it is nice to be out on them again.
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