I thought some more whilst running, the supply side O2 systems must be developed (heart, blood etc.) so it’s consumption side - so I think that would be short max effort side of things, more intermittent efforts etc. lots of time over 300w…
1 Like
Did Burnham on Sea Parkrun today with Little One. She slammed in a PB of 33.12, not bad for a 5yr old!
Proud Dad moment. 
7 Likes
Well done little FP
Vogrie parkrun for me, pretty much all trail or grass, really struggling after lap 1 despite being about 5 seconds off second, think my asthma is playing up a bit. Three of them started pulling away so I eased up for tomorrow finishing 6th after tamely giving in on a sprint finish.
I’m actually battered now though, any form I had is vaporising very quickly!
Jeff
1 Like
44.5km of running (6 days out of 7),
Then 3h45m of gravel riding in the New Forest yesterday (first time ever), with another hour planned this morning before the drive home.
Probably an 8h30m week.
Little additional colour on the gravel riding: this was using a borrowed sub £400 bike, and while it weighed a ton and had very lacklustre braking performance, it was otherwise perfectly useable. I was giggling like a child for chunks of the day. Moral of this story seems to be that I don’t need a £6000 bike to enjoy riding.
Saying that, I think I might still buy myself a Mason Bokeh.
2 Likes
So last week Sun-Sat I hit my target of 65kms run but a work function and parents’ evening conspired to mean no bike.
11km very easy with an old family friend who is 72 yrs old and still banging out 25min Parkrun.
2 Likes
I did a 5km run!!!
9 Likes
My first sportive, a 95km ride in the Lake District. Social ride and a solid end to three weeks of 11-12hrs starting the build for next year. Obviously the weather was foul the whole way until we reached HQ and hasn’t rained since.
6 Likes
Haha. Standard for the lakes I’ve found. Done the Fred twice. Pissed it down the whole ride both times!
12 hours for myself.
Some easy run commuting, tempo ish 5km and an easy hour running yesterday.
3 bike commutes and failed ramp test with the turbo now back for inspection and a social 2 hour ride in sub zero temps this morning.
No swims but I’m getting back in the pool tomorrow!
Ctl at 94 which will be nice to maintain through December
2 Likes
4 runs this week with a steady 11 miler today in the rain.
Just over 28 miles in total.
3 Likes
CTL at 94 for me.
921 TSS for the week.
14hrs 36mins.
Northern Rail pissed me off: canned my track session one night, due to a cancelled train. Cancelled my long run the next evening in order to rescue my wife from a nearby station trains were running to. (Or maybe the other way round!)
Either way: I missed my 9-10 mile easy run this week due to the incompetent fools. Anyhow…
Swim: 5 swims. 3hrs 2mins, 10.8km, 262TSS.
2 squad swims, three solo. Might be ready for another CSS test this week, just need a bit of recovery for it.
Bike: 4 bikes. 9hrs 36mins, 539TSS.
One hour indoor spin (standard Monday GTN catch up). One cobbled hills (best session of the week), easy 60 miles on Friday, then a wet cold 50 miles with 80% on the front today (I left the ride when someone took over 15 minutes to fix a flat, due to shivering, did a little extra loop on the main road, then caught them back up)
Run: 3 runs. 2hrs, 24.2km, 120TSS.
Easy dog jog, easy fartleks, 10km with the dog.
Barely pushed above Z1 on all runs.
Again, feeling brilliant at the end of the week.
Hopefully, all of this will set me up lovely for 2020.
Shorter week coming up.
3 Likes
Super happy with my long run today. 22k at MP ticked off in the middle of a 38k run. I actually sped up as the MP section progressed. Felt really good.
Then you go on strava and see Kristian Blummenfelt did a treadmill ramp session, starting with 30mins at 19kph! 
Ramped into a final 6 mins at 20kph! He only stopped as the treadmill wouldn’t do the 21kph speed he had intended. #humbling
6 Likes
20 mins abs/ core
20 mins upper body weights
20 mins leg weights
Cycling biased
X7.
Two rest days
Seven hour total obviously, never got out of breath.
Different.
6 Likes
Getting back into Zwift… whatever people think about it, racing on zwift certainly helps build decent top end pace. Over 1h40m (70km) I averaged over 280w: my highest ever 90m and second highest 60m effort. Need to get the motivation for an ftp test, but suspect will be somewhat higher than my current 300w
arround 11.5 hours last week, maintaining a CTL of 110. Good week for Swim, Bike and Run. Bike and Run mainly low intensity, with a hard session for each
2 Likes
I rarely post over here, however, Stenard, I am probably a tad faster runner than you, but have an FTP very similar to you when I do make some time to ride, so you are not alone!
Currently
Garmin says my VO2 is 62, which likely correlates with JJ’s assertion that <36k is around 60. I am probably nearer mid 34 10k shape at the moment.
It also says my cycle VO2 is 56 and this is from me spinning away at 185w for 20 minutes. So not sure how accurate that is!
Oh yeah, racing is pretty much all I do on Zwift; it’s a great tear-up, as long as you only do it once (maybe twice) a week.
The later start may have helped (10am) , but yesterday I rode 2 hours outside and my NP was 222 and my best 20min Av was 214w, which on a pretty flat route was good for me. Can’t help thinking the sustained racing efforts on Zwift help.
In real life I think that the only scenario, where you maintain a similar, sustained, power output to Zwift is a time trial.
1 Like
Yes, or maybe a (Sprint) triathlon; but there’s still a training effect for lower intensities.
Not the best week, still can’t shake off a tickly cough/cold that won’t come out completely but comes and goes by the day. Missed a couple of days commuting due to weather/floods too.
2 Swims - 2 hours
2 Bikes - 1:20 (Only 2 days commuting too - 1hr)
3 Runs - 1:53 (1 Brick)
1hr S&C
Did my first ever duathlon yesterday, a local Go Tri style one in Thetford forest so pretty short distances, 2.5k / 8k / 2.5k but somehow managed to win it! Only downside was no trophy or medal to show for probably the only win I will ever get in my multisport career!
My 6yr old also too part in the kids race which was a bike / run event, first time for him and he managed to come home in 2nd place! He had an absolute blast and was buzzing when he finished, way more pleased for him than I was for my win! 
6 Likes