Bike. VO2.
Got through 3/6 sets, ran out of time. I’ve given up trying to get quality bike sessions in when travelling, so tried to squeeze it in early but was slow to get going.
3 Likes
8km 5:06/km ave 122 bpm (last 1km 122 bpm as well)
That is it for today.
4 Likes
The Ai mistress won’t be happy.
1 Like
Lost a future watt 
1 Like
Tour of Fire and Ice as part of Tour de Zwift
It appears my legs are still ruined after 2 days of Deadpool
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Technogym treadmill trying to kill me again.
Touchscreens and sweaty runners are a lethal combination, as not matter how hard I try to keep the screen dry, drops still make it on there and render the screen inactive
Today it decided on one rep to suddenly go into a 3% decline
So,
14 x 1:00 on / 1:00 off @ 10 mph, plus 1 x 2:00 @ 10mph -3%
12 Likes
Split workout today.
5km treadmill run. 10 minutes of functional fitness.
7 Likes
60 minutes - 2x 20-minute threshold intervals
219w
213w didnt have the second in me.
6 Likes
Sunday 5k easy recovery run
Monday 6k easy run
Tuesday 6k easy run, 30 mins strength
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Finally a decent run sess after work tonight.
4 x 2km off 9m30s: 7m59, 7m56, 7m56, 7m42.
Calf feels 100% 
, hope I don’t regret saying that.
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Zwift - 6 x 2:30 @ 110%
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Sleepy swim
1km drills then Pull and Paddles
1km swim / 10 x 100m off 1:45 steady / 600m swim / 8 x 50m off 1:00 hard
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30 minute spin class first thing.
4.5km run at lunch.
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7k run - 4k easy, 3k fartlek
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Todays run session
Result:-
-
Distance 15.37 km
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Pace 4:57 /km
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Time 1h 16m
| Main set - 10K | 47:51 | 4:47/km | 143 bpm | |
|---|---|---|---|---|
| Total Workout - 15K | 1:14:03 | 4:56/km | 136 bpm |
9 Likes
Marathon? Target?
I got out and did 10k in pissing freezing rain today. Those runs should count double.
8 Likes
Continuing to tackle my weaknesses - anything above Z2 and hills
6 x 2:00 on the Technomill 5% 7mph (tried a 7th but only managed 1:36)
8 mins @ 10km pace - 8.4mph
For a normal human those hill reps would be nothing, but I am dying about 90 seconds in
6 Likes
Didn’t get into London, tried to enter Manchester but was too late.
I’m kind of doing some Marathon training as I like the process. I might do a half off it.
The 85% in the session I posted is 85% of 5km pace (not speed) and tends to be about Marathon pace or a touch faster .
Or to put it another way the range of 83-85% of 5km normally ends up being Marathon pace, assuming the the rest of the training is done, long runs etc.
Have you honed in on a target pace or is it still a bit to early to tell?
11.5 weeks?
1 Like
30 minute spin class first thing.
15 minute run at lunch.
5 Likes
Not sure yet tbh. Think I’m not quite where I’d want to be yet - 5m/km / 3h30. I ran a 10 mile race in 1h12.xx so 4.29m/km but was blown at that point.
I’m still over weight by 4-5kg for where I run well, so that needs a bit of attention. But overall, my long runs are going well and I’m ahead of schedule for those, if slightly behind on overall weekly. distance.
I trust that the weekly distance and the long run distance gets me into a good place. Just got 8-9 weeks to really nail it and will be ok.
3 Likes