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140.6 deep breaths...
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Same midweek brick as last week 59km TT/ 10km steady run
Last week
59km in 1:41:45 avg 34.7kmh HR 149/ 10km at 4:36 pace HR 146
This week
59km in 1:36:18 avg 36.8kmh HR 153/ 10km at 4:38 pace HR 144
The key difference besides the bike numbers is that I got through the session with no knee pain, happy days. If I can do likewise for the last long bike at the weekend I'll be pleased. As a result I could give the bike some welly. I pushed 5*6 minutes hard into the headwind to keep the effort honest. I felt great again with the wind behind me and the position change felt sound. My best time for this route from last year was 1:39 so it was a healthy training PB
I took a zipvit banana gel at the hour mark. I think I prefer these over the powerbar gels for the bike. 200Kcals per gel and not as sweet. It was fine for the bike but I suffered a bit on the run. Started running out of energy fast at 5km and nearly fell in the door. I know its because I just didn't eat enough during the day. I doubt I'll get another one of these post workbikes done as the evening closed in very quickly indeed. It felt distinctly cooler too. Good session overall.0 -
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Last Long Bike
I hooked up with Mr Duracell for this as a dull dawn broke. He was happy to go with my suggestion of a straight out and back with 2.5 hours at IM pace. Aroute I figured would best prepare me for Calella. The intention was to keep the first hour easy but once en route to Kerry via Adare, Newcastle West and Abbeyfeale he let me know that we were at 250w and that was basically IM pace. I had no idea, I just felt good. We then took it in turns for 20 mins segments leading each other while the other hung just outside the draft zone.
With an hour down the rain started as a light drizzle. By the time we hit the first of 3 climbs it was a heavy drizzle and blowing into our faces. When I was following Mr Duracell the effort was very steady. My heart rate was remaining steady at 138-142. It was less controlled when I lead. This is the effect of a power meter. It really regulates the effort and I have benefitted indirectly from biking with a strong biker who likes to keep sessions under control.
As we entered Kerry we just had 20 minutes to the turnaround. This was mostly spend on a long sly climb with heavy rain in our faces. I lead at this stage and could barely see the road in front of me. I didn't realise we were climbing initially and thought I had hit a wall! My heart rate climbed here until we turned at the top. The next 10 minutes explained it. I was rocketing back and spinning out of gears with the tailwind and long gradual descent. I loved this. We held the IM effort for 3.5 hours total then sat up for the last hour home as the sun came out and dried everything up.
Overall 4:33 on the saddle 154.6km at 34kmh, HR 142, circa 900m ascent.
It was a good spin for several reasons.
Solid IM work
No knee pain
Practiced race nutrition and timing
Unfortunately I had no time to run off the bike. Caz had to be somewhere. I felt fine except for a very stiff neck. Not fine enough to contemplate a marathon but at least the last bike finished on a high :cool:0 -
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Last Long Run
No snooze button. It was last window for it so got straight up and out. It felt rather winter like. Wet and cold. My knuckles were stiff after a few minutes and my hamstrings and calves followed. 2 hours at about IM pace put down but in contrast to Abhainn and JB's last long dainty skips, this felt quite laboured. I struggled to get the heart rate up actually, perhaps just cold (I was in running shorts and tee). Still, its done now and in the bank for whatever its worth.
Hit the pool this afternoon with shotgunjunior. We played ball and if I lost, 100m hard, if he lost 10m + tumble turn. 4 100s for me in 1:22, 1:20, 1:18, 1:18. 10 tumble turns for him. His lack of fear is something else. Its still fresh in my mind when he would wail if the water touched his face! How fast they learn!! If only I had this with my Dad as a kid...
@interested - its not a 'smash myself' TT, just a long hard cruise. I just want to do one to see where I'm at as I've been in the water once a week for the last few weeks. Dunno about the equation Chief - could be great, could flop on its face, who knows 0 -
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Ok the man flu has since abated. Thanks to a Caz cocktail twice a day
A couple of sessions since
Bike: 55 minutes with an FTP effort
Not a hope I was dusting off the turbo so I bolted out the door as soon as I got home from work to get the last of the daylight. I had 3*10 minutes FTP effort on the plan so I just shoved the reps together for a tough 30 minute effort. It wasn't bad. No knee pain. 39kmh for the rep. 37kmh overall. Simple short run off it. Legs felt heavy but I won't be anywhere near this intensity next week.
Swim: 3.8km straight
This was swim session #4 this month :rolleyes: I feel I need 2 swims a week minimum to sustain form and 3 to build anything on top of it. Once a week is just slowing down the regression
The numbers were not bad considering. 62:22 and fading for a finish. I hit the 1.5km mark in 24:20 which was too hard as it began to pinch. The next 1.5km was 24:51 so a real drop and my form went out the window. The last 800m was just hanging on. It was a PB for the distance in a pool but what matters is how it felt. I was wrecked afterwards. I'd have been a lot happier if I did a 62 and got out feeling like I could do a long bike and run a marathon. I just wanted to go back to bed. I joined the swim group for some tumble turn fun before I got out.
Run: 1 hour steady aerobic
Very simple, run for an hour comfortably. I felt like crap for the first 30 minutes. I found a rhythm and settled after that to finish the run feeling better than I started. That was positive. Overall 13.13km at 152HR avg. Overall I felt heavy and stiff. My cadence felt lazy and it was somewhat laborious for the purpose. Half a click from home another runner passed me running in the same direction on the other side of the road. His form looked effortless for the speed he was going. I matched his pace for a minute and my heart rate shot to the mid 170s :eek: I'm just not in good run shape which is worrying.
Overall these sessions should have felt like nothing. The run especially should have felt like a warm up with the race only 7 days away :rolleyes:0 -
I'm not even going to ask what the twice a day Caz cocktail was.
Tumble turns!!! Sweet, glorious tumble turns. Aquatic gymnastic poetry!!
A week to go.....no worries, just a little fun and games out there for you!! As you said....PAR-TAY afterwards!! 0 -
Yep, end of taper. Just one week of it. I suppose race week can be counted but its race focused not training taper focused.
Brick Session: 2:15 Bike/0:15 Run
I headed out early for a simple out and back to Tipperary town. It was cold and dry and I wore 2 layers of full winter gear. Overkill but its not going to be 5 degrees next week! I got straight into 2 hours IM intensity and then cooled down. It was reasonably flat, just 250m rolling ascent, on half decent roads. With a slight headwind out and tail back it wasn't a bad simulation for a lap of Calella to Barcelona.
Overall 80km at 36kmh and HR 142. It was 32-33kmh out and 39-40kmh back. My heart rate was a bit higher than I intend to hold which could have been me heating up in all the gear too. It took a while to get the legs going but once warmed up the power was there. The sheer number of snot rockets suggests I'm not 100% healthy yet though.
The run was a short easy 15 minutes around the block. The legs felt very stiff and ropey to begin with but better by the end. I certainly didn't feel fresh but I had to rein the pace back to 4:43 for a 143 HR average.
It was a good session but the quads perhaps did a bit too much work on the bike. I'll have to rein it back on the bike to ensure I have any chance of getting through the marathon without an epic blow up. The run will just be about managing the pace, the heat, the pain, the demons...
Its Race Week.... gulp!!:eek: 0 -
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I honestly think all going well and nutrition going well...sub 1hr swim..maybe 58mins....
not sure what terrain is like but I think you can easily average 33-34kph for bike giving around 5.15... all going well then you could nail a 3.30-3.45 marathon...all depends on how fast transitions are... I still think anywhere between 9.45-10.15.... 9.45 great day...10.15..happy day!!!....(bit too optimistic????)
regardless..good luck and most of all enjoy it I hope it will be me some day 0
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