Sunday, October 13, 2019

A Good Days Training

Started with a group ride on #Zwift around the virtual Harrogate UCI loop. Really enjoyed it. We rode as a group for the first 20k before hitting the final climb, from whence the fence was turned off and the racing began. I felt I was working reasonably hard during the group ride section despite my average power only being 2W/kg or around 65% of my old FTP. So it was a totally surprise to be able to put down power 'well' above that old FTP on the climb, and managing an average 3W/kg or 95% FTP over that last 7k. Really happy with that. Perhaps some of my perceived lack of power is down to being subconsciously afraid to push it in case I overdo it like I did before...

Anyway, I gave myself an hour and a half recovery before hitting the treadmill for a 5k 'race' effort. I almost didn't because my legs were definitely feeling it from the ride but I did despite that. No ramping this time - well almost none...

After a brief five minute pre-race warm-up, I was straight into a pace near the top of my last few ramped runs - which is admittedly still pitiful but it is what it is. Turns out even that was a bit ambitious at this point in my rehabilitation, having to resort to 200m recovery, 800m effort in order to keep going as my heart rate kept heading too high. As penance, I did at least nudge up the pace on each subsequent 800m section and covered the 5k much quicker than during my ramped runs.

It's still all moving in the right direction and I feel I'm getting a bit more balance to the training. Recovery and rest tomorrow....

Saturday, October 12, 2019

A Incy-wincy Bit More Pace

Another treadmill session, ramping to a slightly faster pace (from a slightly faster starting point as well). A little less distance though but I'm trying to keep things moving forward without overdoing it. Not gonna lie, it got hard - ooh er matron - towards the end - ooh er misses. Bike session tomorrow.

Thursday, October 10, 2019

Back To It

After the long, tiring day that was yesterday I was back to it tonight after work as planned. I do like the way I can devise a session in TrainingPeaks and it shows up ready to run in Zwift. It really helps me stick to the plan. As to the plan, tonight's was another gently ramped session on the treadmill. Still keeping it at a pretty lowly pace but today's run added another 0.6km, taking the session up to 7.4km.

Up tomorrow is a free form bike session - aka, make it up as I go along, zero planning....

Wednesday, October 09, 2019

Well That Wasn't At All A Slightly Stressful 13 Hours At Work!

Suffice, by the time I got home, there was no easy spin so a second rest day it was. Tomorrow should be easier so I'm hopeful I'll get home at a decent time in order to hit out the scheduled run.

Monday, October 07, 2019

Third Day In A Row Now Time For Recovery

So I finished my third day of training in a row with another slightly longer and faster session on the treadmill. We're not talking a massive increase and it's all still pretty pathetic, just a few seconds per kilometre pace increase by the end but every little counts. I'm being careful not to over do it. I was puffing by the end of the session but my legs weren't burning as they did. I'm so far back but I'm just going to keep plugging away. Full rest day tomorrow - apart from having to go to work - then maybe an easy something on Wednesday.

Sunday, October 06, 2019

Feeling A Bit Better

and some reasonable training. I started with a 17km time trial on #Zwift. I'd not tried the new format since the upgrade, which now actually sets each rider off 30s apart. Catch or be caught....

I had a target wattage in mind and started slowly at 140W and wound it up to the target 170W with a couple of kilometres to go and maintained that to the finish. I had more in the tank but I was definitely working. No one in my category came past and I managed to catch one rider on the line. Pleased with the session, keeping it low key, making marginal gains and I definitely like the new format TT.

After a couple hours break I hit the treadmill for a gentle 5k. No reps this time, a continuous ramped effort at low intensity. Planning another run of some sort tomorrow, maybe slightly higher effort before a day off Tuesday followed by some recovery.

Saturday, October 05, 2019

Been Feeling A Little Off

Missed a couple of days of planned training. Tried a bit of #Zwift yesterday but it wasn't happening. Haven't been feeling exactly topper today either. Went to bed nine o'clock yesterday and slept in till 10am this morning - and I still feel tired. Decided I couldn't miss another a day so did some easy work. It was more for my own sanity than anything else. An easy group ride of an hour and some easy reps for a 5k on the treadmill. Hoping I feel a bit better tomorrow...

Tuesday, October 01, 2019

Definitely A Rest Day

My legs are feeling it today. Yesterday's run was definitely highest effort since I've been back at it. Likely to be just an easy one tomorrow unless my legs feel totally recovered.

Monday, September 30, 2019

Harder Work

My legs weren't feeling entirely fresh but not too bad so I decided on a real run. It's been a while and I found it hard work. Partly, I think, because my legs didn't feel totally fresh but more due to the fact it's hard to keep the pace low and I kept drifting too fast for my currently level of fitness. The beauty of the treadmill is that you can control the pace, out in real life, because my current capability is so low, I found myself going faster than I'm good for.

I used my power monitor to try and keep within my capability but ever time I glanced at it the power was too high compared to where it should be. That meant I blew up and struggled in the later half. It was my longest run to date though, 6.5km. Need to get more self control on the pacing but it was a start. More to come - but not tomorrow which is definitely a full rest day.

Sunday, September 29, 2019

Easy Ride

Just an easy 60 minute recovery virtual group ride to finish this years #Zwift Academy. Despite not pushing things yesterday my legs didn't feel fresh hence the easy ride. All part of the master plan to factor in plenty of rest and recovery. Going to see how the legs feel before deciding on tomorrow's training...

Saturday, September 28, 2019

A Double (but Without Overdoing It)

So I started off with a easy to medium effort on the bike. A short 13k #Zwift race. It was really just a warm up for the running but I did end up chasing a few riders down in the later stages. Just couldn't help myself. Didn't hit the burn so wasn't an issue.

I then followed up with another easy run on the treadmill. More structured this time as I programmed in the speeds and distances before hand. Five gently ramped efforts of 1, 1.25, 1.25, 1.25 and 1k with the pace of the ramps building up to the middle one and then back down again - probably haven't explained that well.

It's all very low key but it's another day and another small increase in distance, 5.75km and most importantly, didn't push me into the burn zone. I'm wanting to surge on and really test things but I'm sticking to the plan. Slowly does it, small gains and get to the final destination in good shape and ready to rumble...

Thursday, September 26, 2019

Putting In A Bit More Effort...

but not too much - lets not get silly. It was a race on #Zwift and I actually put in some effort tonight. My first proper test. Not anywhere approaching my best and I kept to the D category but I definitely knew I was working. Even got a little caught up in the racing, pushing hardish to break away halfway through the final lap of four - and I stayed away. I wasn't last tonight.

The good news, was that with the harder effort, with some at 150% FTP on the short climbs, I didn't get the instant burn of a few weeks ago. I feel like I've worked out tonight for sure but nothing too over the top. I'm pacing things. Definitely feeling more and more positive that the worst is behind me and as long as I build it slowly I'll continue to make my way back.

Might be an easy jog tomorrow. Might be nothing at all. Might be an easy spin. It all depends on how the legs feel....

Wednesday, September 25, 2019

Another Slow One

After taking a rest day yesterday it was time for another go on two feet. I ran slightly longer efforts, around 1km each, hitting a slightly higher pace towards the end of the efforts but overall the pace was still very low. I added on an extra 250m to the total distance, 5.25km.

It's still very much baby steps at this stage. I'm taking it slow. Going to just keep edging things up week on week. Taking plenty of recovery along the way. I finished with a very short ten minute spin on the bike.

Monday, September 23, 2019

Yep, Definitely Back To Square One...

So after yesterday's very gentle return to running, my legs are a little stiff today. 5k at a paltry pace and my legs ache. Now that is pathetic.

Today was a very easy 1hr30 on the Zwift. It was technically a race but I dropped to the D category (from the C) and kept the power and heart rate low and spun the legs. I was last by a country mile but it was a recovery for me and the race was there just to give me a distance target to stick to.

Tomorrow is a gentle run if the legs feel completely recovered or another easy bike session.