I’d loosely planned a long weekend type training for this weekend, started with 3K swim and an easy 5K run last night.
Was aiming for 5 hours around the moors today but wasn’t really feeling it this morning and was procrastinating I got out with the aim of doing at least 4 hours but after 20 minutes I knew 4-5 hours of hills wasn’t going to be pleasant so I changed my route which still had a fairly hilly first 2 hours. All pretty easy pace, the second half of the ride was mostly flat with a few rolling sections.
I got to the milk farm for a second quick pitstop and noticed that although I’d only done ~100k I was at 3:40 and was still a decent ride back. I managed to pad it out a bit and reached 140K with 1100M ascent and ~5:15, so managed more than I expected. Feeling it now though!
So in a rolling 7 days I’ve done 12.5 hours of cycling with 2*5 hour rides and a decent bit of vert.
Loose plan for the next few days depending on how I feel is.
Sat - parkrun & 3-4k swim
Sun - maybe an easy Zwift or hour on the TT bike, might be going out with the GF for the day
Mon - long run\walk depending on the knee, hoping for something between 2:30-3 hours
That’ll be it for the long sessions mostly, except maybe another swim.
Busy out in the desert today because there’s a race on tomorrow on the cycle track. I was merrily enjoying sucking wheels behind a giant group but started to overheat so had to drop off and spin for a while. Too bloody hot and humid. Sunrise was nice.
90kms on the bike, this morning. A tough, flinty, hilly gravel ride out to the cafe stop followed by a much easier and slightly more pacy road ride home.
The rule traces back to a 1996 study that found a 1% grade matched the oxygen cost of outdoor running—but only at paces of 7:00 per mile (8.6 mph) or faster to compensate for outdoor wind resistance.
At slower, everyday running paces, indoor wind resistance is negligible, meaning a 1% incline just forces your body to work harder than it would outside.
From Google’s AI overview…
I’d always sworn by the 1% rule as well - especially as the original study was done at my uni and we always had it drummed into us as a result.
As mentioned on the other thread I did a parkrun, went to the pool but came up slightly short at 2.6k, wasn’t really feeling it, might get back tomorrow if I can fit it in to get my week up to 10k!
Some good low hr stuff .. people didn’t like ..?! Lots of random hotel machines from very easy to eyeballs out today I managed 12 mins at 4:20 kms .. hamstring is mended pity HYROX buddy’s achillies isn’t !
Maintaining 70 kg ( I have a set of scales in my hotel Room.. so weird ?!? ) looking for another challenge before the years out ?!
FFS, had a 30km run workout planned, think the OWS did for me, pollen on the surface or swallowed bad water (can’t workout if it’s 100% allergens or that and a bit of illness, feels like both, the better half has a light cold, the theme of the year continues, thank goodness I’m not doing Tenby / Wales.)
Plan is sleep as late as possible tomorrow morning (before work), and reassess on Monday night on how Tuesday and the rest of the week will go.
Another 12.5 hours this week, managed the swim and about 50 minutes on Zwift this morning while I was watching the 70.3WC.
Just over 7 hours of cycling, the majority of which was the long ride on Friday, mostly easy paced but the hills on the long ride made it into a bit of a fartlek session.
10K of swimming been a while since I managed that much
Only 2 hours of running and nothing particularly long, the parkrun on very tired legs yesterday was still a hard session. Planning on at least 2:30 tomorrow, the legs were a bit tight and niggly earlier in the week, hoping them and knee will be alright tomorrow.
Done ended up with a change of route due to the chance of the garage looking at the car and ended up just running from the gym around the sights of Middlesbrough and Stockton
Did 26K outside then as I didn’t need to go for a while I did 5K on the dreadmill. The outside run was probaby better than the moors as it’ll be hard surfaces in Spain.
Legs are a bit sore now and the knee is pretty upset but that’s about it until the race.
It was a fairly slow outside section at ~3:50 marathon pace but that would be nice on race day! Went a bit faster on the dreadmill as it was pacing me.
Got a massage in 30 minutes that might be a bit unpleasant
Had a nice family holiday, kid settled into uni, now back to the grind as they say. Although have climbed lots in the last two weeks.
Mon : 20 mins run warmup and 40 mins strength - starting CG epic 3 again if anyone wants to join, they’re free on you tube. Day 1 legs.
Today: short stroll with a mate, he had a bike accident recently, he’s allowed to walk without crutches again now - not sure it was totally painless though, several broken ribs, broken coccyx, and torn labrum in his hip.
40 mins strength epic 3, day 2 upper body, bloody hell what a workout
I got out with the aim of doing at least 4 hours but after 20 minutes I knew 4-5 hours of hills wasn’t going to be pleasant so I changed my route which still had a fairly hilly first 2 hours. All pretty easy pace, the second half of the ride was mostly flat with a few rolling sections.
2.8km OWS – 1hr8
66 minutes easy
been a while since I managed that much
ended up with a change of route due to the chance of the garage looking at the car and ended up just running from the gym around the sights of Middlesbrough and Stockton 
I don’t even know how far I went. 