Just a 30 minute spin class for me. That’ll do.
5 x 300m at the pool with the toys on and off and off and on.
Nice.
slippery, slushy, mushy 7.2km trail run. Climbing gym later.
Decided to give myself a good few days off. Done nothing since last Wed or Thurs and will do some easy testers next week.
I hate doing this but need to start practising what I preach. (not my strong point when it comes to resting. )
TrainerRoad RAMP test, FTP down 5% to 247W which feels about right. Maybe I gave up mentally early, but physically there wasn’t much left if anything - cadence was down to 40rpm, HR up to around my usual ramp test max.
Recorded on Garmin at the same time, it thinks I’m at 269W which is quite a big difference. Garmin always think I’m around 270 though. I don’t sync the two, let each eco system sort itself out.
At 88kg (!) 247 puts me down to 2.8W/kg but I feel like I’m starting the road to recovery. Just need to get the trainers on tonight and keep the ball rolling for a few weeks to get me out of the woods, I think.
I don’t fear death.
No ego, it’s just that shit happens (well hopefully not), we do all have to go at sometime.
Anyway, just set off in the dark and blizzard for my usual radar station run.
I was fully kitted up with rucksack, couple of headtorches etc etc.
Left the village, thought that the 50mph headwind with snow was not really cricket, nor the 3-6 inches of snow on the ground and apart from the odd marker, a vanished Southern Upland Way was a bit of a challenge. But who doesn’t love an adventure right?
I carried on, the wind became stronger, the snow deeper in parts running became impossible and by about halfway up I thought “Nahhh, live to fight another day”. I abruptly turned around and tootled back (or was blown back despite lying at quite an angle backwards to counteract the wind). That’s the first time that I’ve ever turned back during a training run. Just saying.
Finally took the plunge and did a 5k time trial, was maybe a little too conservative on the opening splits as I was fearful of a handle down DNF. It is a new PB so can’t complain too much.
You keep running up to a radar station kitted out in head torches and rucks in this weather in the dark you’re going to get shot.
1 hour strength work followed by a 20 minute gym bike cadence ramp. 70rpm to 100rpm. 200w to 280w.
Not looking good!
Last minute family plan changes and my vlub run has gone, I’m tired and got another pick up at 9…
@Spina, great work!
I did a very pedestrian 7k after work on the rowing machine.
FTP ramp test this evening…. up another 8W and just 7W off all time peak now.
2 months ahead of plan for Copenhagen!
Ran round an industrial estate for 11K with the club, cos I had nowt better to do and needed to prove to myself that I’m not a complete wimp!
Job done
Ok it’s a short run but I got out there.
Garmin Benchmark Run, 2min easy 5min all out 2min easy then jogged to the garage to get some catfood.
So the output is that Garmin/Greg McMillan thinks my easy pace should be 5:33-6:10/km similar to earlier this year. This would move my HR up to right at the top of my aerobic zone - I can do it week in week out as I did earlier in the year, but the question is whether I should…
Think I set 4:40 for the km which is ok but given my goal is stringing 21 of ‘em together to get under 1h40 for a half, well. I suppose it’s a start.
A step up from them mince pies👍
I’m a tired GB this morning. Couldn’t resist getting out last night with a mate doing a long, lapped rep course (on the hour every hour).
One mate is still out, going for 18. Another has just stopped at 12. I ‘sensibly’ stopped at 6.
Luckily it was super low intensity so I could get away with forced shallow breathing the whole way round, keeping my throat as warm as possible. Still it didn’t really feel good when I was finished, or my rattly, wheezy chest all night for the few hours of broken sleep. Got in about 2am for a few hours of really crumby sleep!
Still, it was a good insight into the event next year. We were hitting laps at 45 mins almost metronomically. Our little time checks on the route were all within 30 secs every lap (other than #6 when the 12 lap guy was slowing and struggling a bit with the pace). Got very good at getting into the van, big coat and hat on. Food and water and really making the most of the 15 mins break. It’s gonna be a tough event that’s for sure!
Only 33km or so in the end. But 6 hours out and about makes it feel much further than that. Legs are OK this morning, little bit of fatigue. But body needs a proper sleep! Chest and throat are not happy at all with me!
At night. In December.
We were really lucky. Storm Barra went through earlier than expected, and we had mostly a dry night. A few showers and blowy rather than raging winds. Perfect running weather, but you had to be careful when you stopped as your body got cold quickly.
When I got home I couldn’t stop shivering.
Saw it on Strava this morning, impressive but also bonkers
Well done @gingerbongo
I’ve just done 30mins 1.5km in the pool as various speed/drills mixing it up.
Feel like crap again today.
Get fnarked off with the yo-yo sensation of feeling good one day and awful the next.
It’s knocking the wind out of my sails.