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.   

Sunday, September 06, 2020

Legs Are Feeling It...

My quads are sore - not that surprising, I guess. Didn't feel a run was the right move for today's training as the impact wouldn't do them any favours. Instead I put in an easy 30 minutes on the bike, with a few efforts here and there.

Saturday, September 05, 2020

Back to the Mountains...

only as a summit marshal for the Fan Brycheiniog fell race (did I spell that right? couldn't be arsed to look it up on the map) but I still had to get my arse up that mountain. And by god it was a shock to the system. I was only walking up, but I was puffin by the time I finally made it to the summit. Talk about no leg strength! Anyway, with the twenty-eight runners ticked off safely through I jogged back down. 12k covered in total and a reminder of how much work is going to be required to get back racing in the hills...

Monday, August 31, 2020

A Couple of Easier Days

So up Saturday was a fairly steady 5k, ramping the effort up through the middle section before easing back and then ramping again. Sunday was a rest day as I just felt a bit tired. Today I felt even more tired - but that was more likely down to having a tipple last night as I watched Dumb and Dumber To - the tipple made it just about bearable. Okay, no it didn't. It was just plain bad. Managed an easy 8k tonight.

Friday, August 28, 2020

Still Not Slacking...

So, since Tuesday, I've managed two sessions on the rower, one session on the bike and two efforts on the treadmill. As promised for the row, I've stepped up the interval to 45s off the same 30s recovery and I was managing to maintain 5-10% more power during the effort. Feels good to be be incorporating some upper body training into the plan. Moving forward, I think its about time to start incorporating a 'long' run in to the mix to start building some stamina. 

Tuesday, August 25, 2020

I've Not Been Slacking...

Honest, guv.

I've completed a good few sessions since my last post. I ran the ladder treadmill session on Saturday. Intervals starting short, fast and ramping longer and slower and then back up again. Up Sunday was a steady 45 minutes in the Zwift saddle. Monday was row intervals, 30/30 - going to move to 45/30 for the next session... and up tonight I ran the longer hill+tempo session. Four reps, increasing the incline from 6 to 9% on 102% effort. It'll 104% next time I repeat the session. All good.

Friday, August 21, 2020

A Double Dose Tonight

Started the workout with a 12 efforts on the rower. Thirty seconds high effort. Thirty seconds recovery. I decided 60s recovery as in my last rower session was too much. 30/30 was about right and I managed slightly higher wattage on the effort as well. Definitely felt a harder workout. Hit the treadmill straight from the rower - and definitely felt it. I ran a repeat of the hill+tempo session (short). The tempo section was hard work but I completed without fading. More up tomorrow...

Thursday, August 20, 2020

Finally..

 The hamstring soreness has subsided. A session of faster and slower intervals with a final couple faster still - but not exactly fast. Felt okay. Started to get a bit of calf cramp towards the end but that's because I was a bit dehydrated. All sorted now. Ready for more tomorrow - assuming I've not tweaked anything...

Tuesday, August 18, 2020

A Session In The Boat

My right hamstring has been sore for a couple of days so I put off today's planned treadmill intervals for a session on the rower instead. The hamstring was okay rowing although I was probably pushing a little less with the legs than normal and putting a bit more effort in with the back and arms. Today's session was sixteen 30s efforts off 60s recovery. Good solid workout. Hopefully the hamstring will be eased tomorrow.