Once at 4am and 23 hundred hours?
1 Like
Base training for next year
You nailed it.
1 Like
AM
10.7km in 21 minutesā¦ Tempo / Threshold
Achilles flared up, could not have ran off the bike todayā¦ not sure what thats aboutā¦ did a little 655 watt 5 sec sprint not sure if something went ping.
PM
8km 40 ish minutes 5:05 min/km
I didnāt think Iād be able to run after the bike episode this morning but it was okay.
7 Likes
Take it easy..!
2 Likes
First at 5 am. Second at midday?
2 Likes
Monday am 6k easy run
Tuesday am 6k easy run
Tuesday pm 18k moderate run
Wednesday am 6k easy run
Wednesday pm 30k moderate bike
7 Likes
30 minute spin class. Thatās your lot for today.
8 Likes
29km ride, this morning. Trying to kick start my holidays in the right way.
7 Likes
Still have no idea what you meant, @bbt67?
It was a nod to your early morning training.
I was hinting maybe you do late evening night training as well. 
2 Likes
Thursday 13:20
5km 25 minutes 30sec
OWS booked for laterā¦ 5pm - 7pm slot
5 Likes
50km ride with a reprise of the old TT1.0 Richmond Park 3 lap challenge, with the main challenges being to actually complete 3 laps without being mown down by other cyclists. Ended up being 2 laps tempo-ish and last lap steady.
16 Likes
Woke up earlier than usual today, so jumped out of bed and went out for an hour run.
Left calf/shin still causing me some grief - think theyāre all tight from the effort last week and itās presenting in a numb foot. Guessing that thereās a knot just pushing against an artery or a nerve or something 
Nothing major, and goes away pretty quickly after. Probably need to hit the massage gun though.
Cracking morning on the seafront and up the river. Really peaceful and warm even at 0630!
Spent the whole run thinking about heat management strategies that I can employ on my daughter this weekend. to help her out.
Anyone ever used something like a Koolpak patch for this use case? Normally youād use them on an injury site - but i was wondering if I could pop one on the back of her neck in between events to keep the core temp down a tad.
8 Likes
Bit Heath-Robinson but last year in some races when it was super hot I took sandwich bags full of ice cubes, all kept cool in an insulated lunchbox & left that in transition.
Then at T2, popped one under the hat and 2 down the trisuit. Convinced it bought me a free minute or two over 5km, compared to how some people suffered and slowed down trying to run in that.
6 Likes
Yeah i was thinking about ice. Only issue is access to ice in the first place. Not sure Iāll be able to buy it anywhere on a Sunday morning in a sleepy Devon village.
Maybe the campsite will have some though. 
Iāll pack an extra cool box. 
3 Likes
Didnāt TorbjĆørn Sindballe run at Kona with gloves on so he could put ice on the backs of his hands? Something to do with there being a lot of blood vessels close to the skin to maximise cooling. To be fair, he never won and had to retire with heart issues so maybe not a great example, but when Iām overheating on a run or something I always try and cool my hands down.
Looking at the lies of WSER the focus there seems to be on ice under the hat/back of the neck; no sign of gloves there.
I would think a loose light top to be able to keep the direct sun off would help a lot.
That said, Iām completely shit in the heat, so donāt take any of my advice!
4 Likes
They wonāt sit still and will keep getting in and out of the sea. Thatās how we spent our hot summers at nippers with my brother.
The two most important things are
- Hat
- Sunscreen
Never take the hat off even in the water and keep putting that sunscreen on!!! They can only take the hat off if theyāre under a shelter or umbrella.
The sunburn I used to get as a kid growing up on sunny beaches was astonishing. So so so bad for me when you look back on it.
Water and ice and everything else is a given but protecting their skins is number 1.
3 Likes
You can get those cool towels that you run under water, not brilliant but could take the edge off?
It might be a bit cooler on Sunday but still hot.
1 Like
Oh for sure, that goes without saying. For anyone thatās interested, weāve been using these really good zinc sticks by an Aussie company called Sun Zapper. If youāre looking for something that actually lasts and can take a good few hours in the sea too! As theyāre bright colours, the girls love wearing them ā¦ theyāre actually a right PITA to wash off at the end of the day! 
I did suggest to her that I buy her a bucket hat. But sheās got her head screwed on right, just like her old man, and strongly told me where to go! 
good girl!!! 
Like you, my parents most certainly did not encourage/educate good sun care when I was growing up. Iād head off on my bike first thing in the summer (when I was an older teen), ride the 10 miles or so to my mateās house. Head down the beach and then spend 6-10 hours mucking about all day before riding home. Iām pretty certain suncream wasnāt at the top of my mind!!!
@jeffb - yeah weāre going to bring some microfibre hand towels to use in that way.
@The_Iain cheers. Another good spot, that I always use in races is the femoral artery in your groin where itās quite close to the surface (as long as you accept the chaffing consequence). Paddy Lange used this to great effect in Kona last year - you could see him dumping ice down his trisuit.
5 Likes
Thursday am 6k easy run
Thursday am 15min TRX
Thursday pm 9k hike
Friday am 6k easy run
Friday pm 5k fartlek run
8 Likes