Sunday, November 22, 2020

Out for a MapRun

or MapWalk in my case. With the forecast looking decent for today, I decided yesterday night to have a go at the Ruspidge green course today. I did look at the blue course which I loaded up on the phone but decided the green would be better - except I forgot to load it. So today, after I started, I suddenly realised I hadn't loaded the green and still had the blue map loaded. I was following the green with my compass so that wasn't going to do me much good. Luckily, I didn't get far before I remembered and second lucky, I was in a good reception area, so I was able to abort, go back to the start, download the green map instead.

With that almost cockup avoided I headed out and slowly, very slowly and made my way around the course. It was muddy and slippery in places, rough in others but I just wanted a day out so I took my time and pootled along. It was nice to be out there.

Monday, November 16, 2020

Decent Week's Training

 Tonight was my fifth structured workout in a week. One was on the bike and one was a shorter one but overall it's been a good week's training. Tonight's was a good burn and to begin with I thought it would fatigue me but after the first couple of intervals things stabilised and I was good to the finish ('cause I eat's my spinach). Probably a rest day tomorrow or a bike session.

Monday, November 09, 2020

Hilarious Cockup

So I liked the look of the Zwift Tri-Academy workout number three. Billed as being Long Course Race Simulation, it was meant to be a fifty minute session, consisting of three sets of differing duration sections, starting short and fast and reducing the pace while increasing the duration without any break - until the end of the rep. Each set was meant to be an effort of ten minutes.

As it turned out the programmers of Zwift had programmed it in a factor of ten on the lean side. The ten minute effort became a sixty second not a lot of effort and the whole things was over in 5 minutes - including the warm up and cool down. Wasn't a total waste though as laughing is supposed to be good for you and I couldn't stop laughing for the entire session - yes, the full 5 minutes. It just tickled me - but then I am a bit weird... After that I restarted things for a ramped 2 miler as my heart was no longer in it. Hopefully they will sort out the mistake as I still fancy doing the session.

Saturday, November 07, 2020

Good Workout Today

Zwift Academy workout number four. It was a bit of replication of workout number three but had two ladders rather than two, with sections starting a minute less duration but building to the same top pace. That meant more actual effort time overall and it was definitely slightly harder to keep with it but far from impossible, so I might go again with a bit higher effort percentage. Yesterday I ran an easier session of gentler intervals, Tomorrow? We'll see...

Sunday, November 01, 2020

A Lighter Week

but finished with a couple of harder efforts. Yesterday I completed workout number 3 of the run academy. It was a session of decreasing duration with increasing pace from 6 minutes down to 1 minute. It was about right. The middle efforts were the toughest. Today I rode one of the academy group rides and despite setting off easy it all got a bit competitive on the climb first time round (two laps). From there the pace was definitely higher, with everyone seeming to want to break off the front. No one did until the climb section for the second time where it all broke apart. I got dropped early on but got a second wind and came back past most of those who'd got away. Good solid, above normal effort  workout in the end.

Monday, October 26, 2020

Fifty Fifty

Finally got a Zwift Academy group ride under my belt. An easy paced fifty minuter. I followed that up a few hours later with a repeat of last Friday's Academy workout on two feet. As promised, I increased the effort to 102% this time. Again, it felt solid. I was glad to see the end marker for a couple of the intervals as my legs were beginning to go but there's still more to come, especially in light of this being my fourth day in a row. Coincidently, also a fifty minute session - or the title wouldn't have made any sense... 

Sunday, October 25, 2020

A Pair of Fives

Ran another academy group run yesterday. I ran a fairly steady pace, increasing the speed 0.1 every 500m. Fastest 5k for a while but still dreadfully slow - matches my terrible levels of fitness. Ran another one today, keeping to a similar pacing structure but starting slightly faster. That led to a one minute improvement. Going to go for a repeat next week to knock a bit more off.

Friday, October 23, 2020

Academy Workout Number Two

Tonight's workout was a mix of alternating longer intervals followed by a faster, short interval. It was about the right effort level for me but I think it'll be one I selected for a rerun with a small increase in the difficulty. Aiming to complete the next bike workout on the weekend and more running of some fashion.

Monday, October 19, 2020

Another Gap in Posting...

 But training has continued. The Zwift Academies are well underway, and I completed ride workouts two and three along with run workout number one and a group run. Also managed another four assorted runs and rides. Up tomorrow or Wednesday is Academy run workout two and then from there we'll see what the rest of the week brings. 

Saturday, October 10, 2020

Well it's Been 13 Days...

Since my last post. I've not not been training, I just haven't been hugely focused. Partly that's down to my batteries feeling perpetually empty. The Zwift Academy for the bike has started and the running starts next week so I'm hoping to use that to re-focus.

Sunday, September 27, 2020

Been Some Slow Stuff This Week

 I've managed a few runs. Slightly more than the last couple of weeks but none of it quick and I didn't really run any workouts except one. Looking to be a bit more focused next week...

Sunday, September 20, 2020

First One in a While...

Post, that is, not training. Since the last one, training has been a little lighter. Four sessions on the treadmill of varying intensity, three virtual rides, two goes on the rower and a partridge in a pear tree. It has been a bit of a mixed bag with some good sessions and some that were more just going through the motions. I have picked up the 'pace' through the weekend and hopefully ready for more tomorrow and beyond...

Saturday, September 12, 2020

Happy with That

Good session on the treadmill today. Eight 400's off an equal recovery. It wasn't overly fast in the grand scheme, but it was fast enough for me. I increased the pace by 0.1kph from the preceding one. Doesn't sound much but the last couple were a good effort. Yesterday I put in a shorter session ramping the pace up on each interval while decreasing the duration.

Thursday, September 10, 2020

Well That Took Longer Than Expected...

To recovery from my jaunt back to the mountains on Saturday. My legs still had slight soreness in them yesterday and I managed an easy 5k. Tuesday the pegs were still full on sore, but I was itching to do something, so it was a very gentle walk/jog session. Couldn't really call it training but I needed to do it. Monday and Sunday there was nothing happening. Anyway, I seem to have slipped into reverse. Today, the first day free of soreness I was due a row. A repeat of the 12 efforts, 45s hard, 30s easy.