Saturday morning I had in mind to get out for a run, but
after a tiring week opted to stay in bed instead, and go for a turbo trainer
session in the evening instead.
My wife and daughter headed off to a nephew’s birthday party
in Leicester whilst my son and I stayed home.
The party was at a kids play place and not the kind of environment he is
comfortable with. So we stayed home,
went grocery shopping, made bread, made a gluten free coconut cake and
generally bummed around for a day.
Then in the evening, turbo time. Not sure what to expect, but the intention
was to set a marker for some interval sessions to come. This time last year I would have been doing
progressive intervals throughout the winter, but not this year. The plan was therefore 5 mins steady warm up,
followed by 10 mins “on”, 5 mins “off” x 3 with the final 5 mins easy as a cool
down. Total session 50 mins vs a normal
TT lasting up to 35 minutes depending on the distance. HR cap for the 10 minute work intervals was
165, in the big ring, resistance set at +2 or +3 if it needed it..
First task was to reinflate the tyre on the turbo trainer
(now looks like a full puncture repair is required) before getting going.
5min warm up - easy 200W, HR to 136
10mins - 265W, AHR 153 , MHR 164
5mins easy, 200W HR recovery to 140
10mins - 265 W, A 161, M 165
5 mins - 200W HR rec to 147
10 mins - 265-270W, AHR 160, MHR 165
cool down 5mins 180W, HR to 136.
Overall Tacx 682 cals, Max 284 W, Ave 236W
Garmin 27.6km / Ave 33kmh / AHR 150 / MHR 165
10mins - 265W, AHR 153 , MHR 164
5mins easy, 200W HR recovery to 140
10mins - 265 W, A 161, M 165
5 mins - 200W HR rec to 147
10 mins - 265-270W, AHR 160, MHR 165
cool down 5mins 180W, HR to 136.
Overall Tacx 682 cals, Max 284 W, Ave 236W
Garmin 27.6km / Ave 33kmh / AHR 150 / MHR 165
Overall a pretty good session, when set against last year’s
2 x 20 mins at 250W with slightly higher HR.
I could certainly have done 15 minutes for the first two intervals,
though the third may have been a stretch.
To me, that suggests that the base building work has done its job.
Then yesterday, I started the progressively increasing
distance that I’m going to follow for my 70-miler in July. The plan yesterday was 20-21km, and I plotted
a route at about 20-22 across the fens by road and track. Only problem was I ended up at 25km, a
running PB for me and a definite PB in huaraches where I’ve only been up to
16km so far. HR was mostly in control
apart from a stretch of 3 km or so on very cut up farm tracks with heavy
clinging mud really weighing down my feet.
This bit was also into the wind, which didn’t help.
I’m beginning to get rather annoyed with my HR strap at the moment
as yesterday for the first 3-4km it was playing silly buggers with the wind
with the indicated HR bouncing up and down by 30bpm or more every time I went
out from behind the shelter of a hedgerow or building. I think the elastic in the strap is starting
to give up after about 4-5 years or so and until it gets damp enough it’s
slipping and sliding around.
Anyway, apart from that, the results were pretty good, as
per the 3km splits below
1) 15:43.1 / 3km / 05:14 / AHR 155 / MHR 196 –
spurious wind affected maximum, there’s no way my HR was that high at that pace
2) 16:23.7 / 3km / 05:28 / AHR 141 / MHR 158 –
same as above3) 16:25.0 / 3km / 05:28 / AHR 142 / MHR 150
4) 16:56.6 / 3km / 05:39 / AHR 145 / MHR 158 – sticky stuff, dragging at my feet, into the wind, should have slowed down
5) 16:43.1 / 3km / 05:34 / AHR 144 / MHR 152
6) 16:41.5 / 3km / 05:34 / AHR 144 / MHR 148
7) 15:58.6 / 3km / 5:19 / AHR 143 / MHR 149 – Back on the roads again
8) 15:41.7 / 3km / 5:14 / AHR 145 / MHR 150 – still on the roads
9) 7:15.8 / 1.39km/ 05:14 / AHR 147 / MHR 150
Total 2:17:49.2 / 25.39 km / 5:26 / AHR 145 /
MHR 196
Overall I think that represents a decent weekend’s training
and is a great marker to lay down for the distance stuff. I hadn’t planned to be at 25km for another
month and the only thing that stopped me going on was that I had told the wife
I’d be home in time to cook dinner.
No decent pictures today either. This is getting annoying now; I saw three
deer lying in a field relaxing, but they got up and ran off before I could get
a decent snap of them. Plenty of other
wildlife around as well, but all too fast-moving for me.
Plan over the next few months is minimum one harder session
per week, maybe two, and a long run every other week alternating weekends with
a 90min-2hr bike ride. Plan for the 70
miler is to think more in terms of time on feet rather than miles run.
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