Wednesday wk 9 - steady run

Wanting to shake out the Norwich Half from the legs ahead of the forthcoming weekends Luton marathon, headed out for a steady 6 mile run. Was really pleased to maintain a steady 8mpm without particularly trying.
Now looking forward to the marathon.
Swam in the evening. Another good session covering 3.4km in 59mins comprising:

800m as 200 f/s 4x100 drill, 200f/s continuous

20x 100 as 10 pull on 1:45 (swimming 1:30 getting 15sr) 10 swim on 1:40 (swimming 1:25 getting 15sr)

16x 25 on 30s

200m warm down 50 fly drill, 50 b/c 100 f/s

City of Norwich Half Marathon

1:37 for a half marathon after the previous couple of days is fairly respectable. Was cold and wet before the start due to heavy rain. Warm during the race thanks to the sun coming out, but then cold again at the end waiting for friends to finish.
The trace on the right shows the mile splits, though I missed the 7 mile marker though I did catch the half way point.

90km Training Ride, wk 8, Saturday 28th Nov

Windy ride with Jonathan Briggs and Will Hall. Aim was 3 to 3.5 hrs at 18-18.5mph. Managed 90km in 3 hours 12 minutes, though the wind knocked the speed down a bit.

Ride stats: 55.3 miles (89km) at 17.3mph average, peak of 33. Average cadence 84rpm, max of 115

Then in the evening a 2 mile swim session. Felt pleased with 200m efforts repping on 3:15.
Warm up of 1,000m solo as 200 f/s, 200 pull, 200 drill, 200 pull, 200 f/s
Eight x 200m repeating on 3:15 (swimming them in 2:50-2:55)
Sixteen x 25m on 30 seconds
200m warm down
Total of 2 miles in 56 mins.

Brick session - Friday wk 8, 27th Nov

A repeat of the brick session of a couple of weeks earlier. Session involved a warm up on the turbo, 20mins hard on the turbo, 2 mile hard run, 10 minutes recovery on the turbo, 20 mins hard, 2 mile hard run and a warm down on the turbo. The different intensities of this session show themselves nicely in the heart rate trace.

Details of the session, as implemented on the Tacx Flow:

Recovery Ride Thursday wk8 November 26th

Easy recovery ride.

Run Efforts, WK8 Wednesday 25th November

Comments from coach Joe on the diagram above:

"Ive just seen the diagram for the ru efforts its really good.
Just want to say that you need to run the 400s all in under 1.30.
1.35 is far to slow even in to the headwind. The first block of 4 was o.k but the first two in that set let you down.
The 800s were good which makes me think your holding too much back on the 400s. The last block of 400s wasnt bad its just that 1.35.
In general it was o.k.
Next time you do 400s try and aim for 85 and see how many you can make on that time and if you blow up don't worry just let me know afterwards.
Just think not to long left till the ironman and if you want that hawaii spot its going to hurt but i know you can do it. "

Swam in the evening at UEA in a 25m pool.
1000 warm up as 200 f/s, 200 pull, 200 f/s, 200 pull, 200 f/s
20x 100 as
4 as 50 drill, 50 swim on 1:50
4 as 25 fast, 75 steady, 1st length hard on 1st one, 2nd lenght hard on 2nd and so on. Rep 1:50.
4 as pull on 1:50
8 on 1:40. Was doing well upto this point, with the previous all sub 1:30, but only just managing that full stroke.
16x 25 on 30s. Managed sub 20s for nearly all of them.
200m warm down.
Total of 3600m in 63minutes.

3x 10minute efforts on Turbo - Wk 8 Tuesday 24th November

Todays session comprised a bike effort session on the turbo trainer. The third session doing the 3x 10minutes at 10mile TT pace.
As the last two times that I've done this session I've built each effort harder than the previous, this time I aimed to do all at the same intensity. And of course the intensity I selected was that of the third and final effort from the previous two occurances of this session.
For the efforts I was maintaining over 300watts (equivalent of 27.9mph in a 53x15 gear). Total session took 65minutes with a warm up, 5minutes recovery between efforts and a 10 minute warm down.
I've now learned to take a towel into the garage with me for these sessions. I need it to mop up the sweat.
Helping me through the session this week was Story of The Clash with a bit of Tom Jones on the warm down and in the kitchen after the session whilst I had home made lamb jalfrezi from the freezer.
Swimming tomorrow morning seeing as I failed to make it this morning, and run efforts later in the day.