Nice FP, good going there👍
Doesn’t lok slow to me, partic over that distance
That is okay for this time of year and back on the road IMO, in fact slightly more than okay.
18+ mph, I always think 17.5mph is good this time of year for 50 miles plus.
Summer and focusing on cycling, sub 19-19.5mph for a 70+ mile ride is disappointing.
13 hours this week
Theee spins mine hyrox sim
2 x boxing efforts
A lovely easy outside ride
A very hard indoor 3 hour effort that I have failed the last few times ( 2000 cal target ) managed it this week av hr 157.
Today was a run I’ve done countless times 10 miles ish ( 15.73 kms IIRC?)
Balls out from the get go ( too hard ) an actual all time pb at the turn around and boy did I suffer on the return leg, crazy hr, jiggling hamstring and generally questioning my life choices
1:09:35 so 4:26? Kms ish.
Av hr 164
Max 179!
Hamstring stiff, food and two ciders now why do we do this shit
Thanks Anna, I’ll do 9/10km with the club tomorrow night, then one or two 6km leg looseners and that’ll do me before the Hundred Hills 50km on Saturday.
136km this week.
Most ever, not sure if that is my limit but its very close. Of course it depends on life stress and recovery outside training.
That’s impressive
19.5 ish a day average.
Nice !
Double bike ride today, had a steady Zwift early on as I thought the GF wanted to go out, she then changed her mind so I made the most of the weather for a very easy pootle later on. AP was 151 so very easy. Wanted to swim but was tired and I know my stroke just breaks down and it’s a bit of a pointless struggle.
That took me over 10 hours for the week and included a full day off on Monday when I was still suffering from the half. Only the second time since September and the other was at Christmas with the F500.
Nearly 5 hours of running after the long run yesterday, just over 4 cycling with no real efforts and managed a massive 1 hour in the pool, I said I was building the swimming up slowly
Probably be a bit lower this week as nothing long planned and away for a few days at the end of the week so probably some short runs.
Despite having a knackering weekend of garden clearing and DIY we had a last min change of plans and I was now gonna take the eldest to her swim training. Shoulder and elbow and back were really sore today from heaving that tree about.
Was going to go for a walk for the duration like I did last week, but at the very last sec I chucked my running gear on!
Ended up with a surprisingly good run despite averaging one run a fortnight at the mo!
Ended up doing 14km with 540m elevation, and that included a fast(er) km on the seafront to finish it off. I wasn’t going flat out, but I wasn’t holding back. Could feel the lack of mileage for sure. But was pretty chuffed with how the legs coped. They’re battered now though!
Sunday am 6k easy run with zl
Sunday pm another sunny 30k spin on the bike
After a 11km recovery run yesterday back to a bit of intensity today.
15km with 10km Tempo
- 3km warmup, which was 2km steady, 2x 200m at the main set target 10km pace / 200m off steady, then 200m easy
- 10km Tempo (target 4:35 to 4:40 per km)
- 2km cooldown
Main set 1km splits…
- 01 – 4:38 /km — 7:27 /mi
- 02 – 4:38 /km — 7:27 /mi
- 03 – 4:36 /km — 7:24 /mi
- 04 – 4:37 /km — 7:26 /mi
- 05 – 4:37 /km — 7:26 /mi
- 06 – 4:37 /km — 7:26 /mi
- 07 – 4:33 /km — 7:19 /mi
- 08 – 4:34 /km — 7:21 /mi
- 09 – 4:34 /km — 7:21 /mi
- 10 – 4:31 /km — 7:16 /mi
- 10km in 46:00
Still a bit of soreness from Saturdays long run, I was surprised how well that went, nice little warmup helped.
60 minutes including 36 minutes tempo
6km easy runch, 32.45
Went to the gym with bad DOMS from the last time, tomorrow think my DOMS will have DOMS
Snap.
Runch
Easy 6km 32:09 (guess my average HR)
Afterwork…
17km 5:30 /km (ffin freezing, blowing an icey gale)
Back to it. Still not 100%, but well enough to do something.
Yesterday, 20 minute spin class.
Today, 3.5k treadmill run followed by 10 minutes of weights.
Build back steady, make sure your ready take the training stress.
Every Dom I have known was a total tw@. One an Irish drunk psychopath, and the other just evil . Oh? not some one called Dominic thats socially bad.
Anyway I dislike most DOMs based on my experiences.