Is that the straight as an arrow one that goes down to some crossroads? Or up from them?
I know nothing of the area in terms of cycling. Iāll be after some routes when I move.
Got a pal in Chester that I ride and race with so imagine we will get out a lot. I Like exploring new routes so it will be fun not knowing anywhere.
@Poet I spoke with the lifeguard at the Nuffield today, when I noticed that for the āFullā 10.30 session todayā¦no-one turned up! Me and another guy just stayed in the pool a little longer than our 30 mins. There are 4 lanes, but half is for āfamilyā swims, so each paltry 30 min session can only take 6 people (3 per lane). Apparently they are going to email people who repeatedly book sessions then donāt turn up on site.
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We are on 5 people per lane, so 15 people per 45 minute session.
To be fair to them, they are really good at it.
I cancelled three sessions and got an email āremindingā me about turning up 
This is a council ran facility, too, but ran by another company.
Itās a bit tatty, but itās Ā£1 per day membership, so I am not complaining at all!
I really should just dump Nuffield and go to the local leisure centre!
Following the low HR comments with interest. Just started doing this for runs.
Have to do it at the gym on the treadmill as everyone I run round here has got a hill or 20. Impossible to keep HR down or I would be walking most of the way.
Looking to keep HR below 140, managed that on the first 2 runs Iāve tried it on this week with an average speed of 13m/m
7.5km run
1km warm up, 6km at 3:45s, warm down.
175 avg HR. My HR runs high, Iāve peaked over over 200 with a chest strap. So Iām relatively happy bimbling along at 180+
Bar football on Saturday thats it for the week, taper. Bath 2 Tunnels HM on Sunday. No idea what pace to aim at, also will be difficult to judge because 8km+ of it will be underground in a tunnel so no GPS.
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Thatās the one. Go south when emerging from Delamere and itās tougher, some 15% in there, but hardly blaze hill (shudders at memory). The one north up from the crossroads ie from kelsall is easier but does allow you to string chapel lane and Yeld lane in one quick burst of about a mile, which is a lovely wake up call for your legs. The tour of Britain went over them both in that direction last year. At about 40kph, probably!
You kidding?
A Blaze/Brickworks double header is the stuff of Legends - add in the āBeast of Bollingtonā (another lovely cobbled climb) and youāve got a good afternoon out!
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are they putting km markers into the tunnel? If so, then you could you use those and manually lap your kms to see how youāre going.
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Iām not sure. Iād expect they wonāt as while they are āwellā lit. Its really pretty dim in there. 90% of cyclists use lights going through.
17km easy run, 1:36 at 5.39 pace
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One hour stepper three in three days!
Bit more effort, one hour steady swim slow but good DPS.
More importantly lower back fineā¦ so far.
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3 x 2k on the squeakiest treadmill in the world.
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How many āfloorsā are you getting up?
Iāve only managed 15 minute efforts so far.
No
Not up to the stair master this week.
The Nordic ski machine, but I donāt use the arm bits.
Feet slide backwards and forwards, stair master for an hour is tough!!
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Right. After @Doonhamer called me out, Iāve committed mentally and literally to this race in 7 weeks.
Ran a hillyish off roader yesterday (17.5km, 362m elevation at 4.56 pace) and then finally found my evening running mojo for tonight. Thatās been gone for a good 6 months at least. So happy itās back and wanting to go hard.
So ran a solo session just now.
1km wu
4 x 2km (1km hard uphill and 1km medium/steady downhill)
5km tempo+
Overall 14km @ 3.59 pace with 144m elevation
Chuffed with that off so little running of late. Actually feeling pumped to get pushing it again now.
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Makes me sick youāve just ran 14km at 4m/km pace 
planned to do 13.1 miles this morning, jogging.
But I slept in until 7am, so missed my āwindow of opportunityā
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haha cheers bud.
I was surprised myself to be honest. Made up the session as i went, and just tried to not let myself have any proper recovery. It was only at the end did i decide to hold the last 5km at a more tempo-y pace rather than just a cool down. The numbers were looking ok on the watch so i thoguht iād just try to hold out knowing kms 11 & 12 were uphill and then 13 ^ 14 were down, so i could go into āfast cruiseā pace. Legs were feeling it by the end though.
Reckon i could go close to a 4.00/km half on the flat though based on that. Which would be really nice for this point in my training. Thinking about trying next week. but not sure if iām just doing it for the mental boost (which isnāt necessarily a bad thing) as my race is far from flat. But it may be a good session to get the legs used to running quick again, as thereās a really fast last few kms on the race, all down a massive hill. So iād like to make some good GAINZ on that section. The first few kms could potentially be steady enough to do a Ganna / Dennis as well. Just hold that thresholdy type effort and just tick, tick, tick up the incline. Middle section is the steep, techy, off road uphill sections which iām crap at running fast up. So i need my recovery to be immediate once i hit the tops.
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