Sunday, March 29, 2020

Solid Days Workout

I'm going to be fitter than ever after this pandemic runs its course. My seventh day of running in a row followed by a pretty hard effort on the bike. The run was a 30 minute steady effort, stage 2 of the Tour of Watopia. The bike, 40 minutes later, was also stage 2 of the ToW and I worked pretty hard throughout. I could feel my legs burn at points during the 30km ride. I wasn't racing it, just group riding but I didn't want to get dropped - which threatened here and there. Feeling pretty knackered now. Almost certain to be a full rest day - from training at least, still gotta got to work of course.

Saturday, March 28, 2020

A Run With Mo

My sixth run in a row was a group run. The largest field of treadmill trotters, some 450+ of us from all over the globe, that I've run with on #Zwift so far. Have to admit that I didn't see much of Mo. I could see his leader beacon at the start line but apart from that he sped into the far distance...

I was feeling it in my legs from the previous five days of running but nothing was aching or sore so I;m happy I'm not over doing it. Today's distance was 6.4km. Not sure what tomorrow's training will be. A run? More likely a ride as I cleaned the chain yesterday - it was pretty filthy - and the near silence of a clean cassette is extremely satisfying.

All T-Rex'ed up and ready to go in the start pen...

Friday, March 27, 2020

Fifth Run In A Row

Hill reps tonight. Been a while and it was a good work out. Eight 250m efforts at 10% elevation with the same as recovery. Despite only being 250m it was quite hard to sustain - and there's nowhere to hide on the treadmill. I almost stood down at six but quite quickly, during the recovery, manned up to complete the full set. Felt good to have stuck with it. And now we're into the weekend and the big question where to run. Will it be Yorkshire? London? Richmond. Ooh the suspense....

Thursday, March 26, 2020

They Weren't Too Bad...

So after a decent pair of workouts tonight I had a crack at doing something with lost packet of quinoa. Quinoa and bean burritos.... and to be fair they weren't too bad considering they were fully vegan - which is just as well as I have another two day's potions heading to the freezer.

Back to the training. I hit the bike straight after work. The commute was pretty light... from the upstairs office down to the gym. I plumped for the short sharp stage 5 Tour of Watopia race. 17km and mostly flat. I was towards the back for most of the race, in a group of five. Into the final short, sharp climb, I blasted off the front to win the internal battle of the five. The reverse volcano - not to be confused with the reverse cowgirl, that's something entirely different - suits my style with that short climb within 600-700m of the finish.

I then had about 90 minutes to recover ahead of stage 5 of the tour on foot. Not a race, just a 30 minute group run, with about 150 of us treading the boards. Let's be honest I was never going to be gunning it, started slowly and nudged the pace up little by little. I finished reasonably strongly. Could probably have pushed it a bit harder but I didn't want to risk over doing it. I've more training planned for tomorrow to make it five in a row.

Wednesday, March 25, 2020

Third Day In A Row

Over to the other side of the world tonight, to the private virtual island that is #Zwift's Watopia. I increased the pacing slightly and edged out the distance to 7km. I'm aiming to run five days back to back for the first time in a goodly while. I won't be overdoing it though as the pace is all very steady but I aim to slowly increase pace and distance over the coming weeks and months - now that I'm not going to be able to make my return to the mountains for, I sadly suspect, at least several months if not  quite a bit longer. Unprecedented times...

Tuesday, March 24, 2020

Virtual Globe Trotting

A short run in Innsbruck yesterday. Today I was over to New York for a couple of laps of Central Park's Jacqueline Onassis Reservoir. Only 6k at a modest pace but every little helps. I'm being sensible, keeping myself pretty isolated in case I'm needed more front line in the battle to keep water coming out the taps because it's almost certain we're far from the peak. Ending on a more positive note, where will it be for tomorrow's run...

Monday, March 23, 2020

Starting To Feel More Like It Again

After feeling somewhat knackered last week, I'm starting to get back into it - albeit slowly. A virtual bike session yesterday and a virtual run today. Didn't set anything overly taxing and it went by a bit too easily so I shall increasing the effort levels...

Thursday, March 19, 2020

A Zwift Disaster

I battled through the traffic to get home to resume the Tour of Watopia on Zwift - wasn't actually that much of a battle. Having missed both ride and run stage 2 of the event, I was keen to resume and had the bike stage 3 planned for tonight. Cue a Zwift outage. Servers were offline. Disaster! Anyway, I was keen to get back on the training after having taken a few days off to allow my sore legs to recover from Sunday so did a manual 30 minute session. I pushed pretty hard and got a bit of burn in the legs but nothing too crazy. Hopefully the servers will be back up for tomorrow but it's still going to leave me with another stage to catch up... 

Sunday, March 15, 2020

Not The Bath HM Half Marathon

In light of the increasing COVID-19 threat, I decided not to head to Bath despite it still being on. I suspect there will be quite a few others who made the same call. So instead I headed into the heart of the forest for a solo run following the Forest spring HM route. It was raining. It was cold but I'd collected my sponsorship for WaterAid and today was the day so a half marathon I 'ran'.

It started okay. I wasn't exactly setting the world alight but I was jogging along okay. Through 5k I started to feel a pain in my right hip. By 6k it was hindering me. I didn't want to wreck myself but equally hell would have to freeze over before we see the day when I don't finish a race I start - even if it was a self imposed virtual race. It was a pretty uncomfortable final 15k, stop, start, stop, start but I finished.

Thursday, March 12, 2020

Easy Run

Still been feeling a bit off these last few days - no, definitely not Covid-19 before you ask. Add in a pinch of tiredness and I've skipped a few days training. No big deal as I'm on the ease down anyway but was aiming a run yesterday - which I managed today instead. Easy pace. The 6.4k of stage one of the Tour of Watopia complete. Not scheduling in anything in the plan before Sunday but likely be doing a very very gentle something at some point before then.

Monday, March 09, 2020

Start of the Tour

But the main question is when to do my last run and bike before the big day? It's been so long I can't really remember how I used to taper. I decided I needed to at least get stage one on the bike out of the way but didn't really race it. I'll likely try a very gentle stage one on foot tomorrow so at least I'll have both stage ones of the Tour of Watopia out the way. Probably skip stage two as it's too close to the main event on Sunday. Might be my last training session tomorrow but maybe a very gentle effort Thursday. That'll definitely be the last before Sunday...

As to tonight's stage on the bike. I started slow and easy but really got going. In fact, despite feeling a bit tired before hand, and the legs feeling a bit dead, by the end I was going as well as I have for a while - without really feeling like I was putting the hammer down. Maybe there's something to my secret beetroot pills...

Sunday, March 08, 2020

Feeling A Bit Off

I am feeling better today but yesterday was a right off. Was feeling lacking energy. Had an early night and that has helped. Managed 8k on the treadmill today followed by a half an hour workout on the bike. Neither was super high octane but then I need to look at getting myself fully rested with just one week to go till Bath. That is definitely going to be a challenge but I will get round.

Thursday, March 05, 2020

Set The Target Slightly Too High

After an easier half hour on the bike yesterday I decided to run a 3.2km tester tonight. After 1km warmup I set off. The target ramped pace was a little too high and I started to blow in the last k. Had to take a couple of pace drops but still ended significantly faster than the same session two weeks ago. If I set my pace targets a little better [read lower] I could have ended up with a slightly quicker time but irrespective of that, happy to have gone quicker. Still bloody slow in the grand scheme of things but it doesn't put me off. I will get there...

Tuesday, March 03, 2020

Following Yesterday's Bike Ramps...

It was the two legged version tonight. I decided to repeat last weeks session of six ramps but I increased each ramp by 100m this time. So it was six 600m ramps and it all felt pretty good again. Overall I feel the effort at the middle of the ramp, which was around about my target HM pace, was feeling easier to maintain. In reality, it's a bit late in the day to make much difference to the outcome of BHM-Day in 12 days time but it feels like I'm giving myself a good base on which to slowly build on from over the coming months. I might even target myself an autumn HM by way of a further goal...

Monday, March 02, 2020

Solid Session on the Bike

Opted for a group workout tonight. Warm up, cool down with four power spikes and four ramps. The end of each four minute ramp was hard but doable without coming out of the saddle. Definitely needed the 90 second recovery though as my legs were burning as I hit the end of each one. It felt satisfying to complete it as I knew it was going to be a tough one and I went in thinking I might need to nudge the effort level down a few percent. Didn't need to do that though, so I'm happy with that. 

Saturday, February 29, 2020

Another Decent Session

Some 2km reps with sections over and under target pace with a short recovery in between. It felt pretty good. I could probably have upped the over a bit but that's not really the point at this stage. In all I covered 10k. Probably going to do another run tomorrow as I think my legs will feel okay. I finished off the training with a 10k cooldown on the bike.

Thursday, February 27, 2020

Easy Recovery Ride

I was quite surprised that my legs felt a little fatigued today. Tuesday and Wednesday's sessions, despite being quite short, must definitely have provided some reasonable training affect otherwise the legs wouldn't be feeling it slightly today. But that's good as today's planned session was an easy hour ride on the ol' Zwift. And that's just what I did.

Wednesday, February 26, 2020

Another Pretty Good One

Ran a couple of longer reps, broken into 200m sections alternating between a little above target pace and a little below, with a recovery in between the reps. Didn't want to push too hard as I did a session yesterday but it felt good. The unders felt well within my capability and the overs not too bad either. Heart rate just about stayed in zone 3 and it feels like my over fitness is edging slowly in the right direction. Going to try and work in a medium duration run on the weekend if I can and then it's all fine tuning to the start line...

Tuesday, February 25, 2020

Felt A Bit Easier Tonight

It's not long now till race day. Just twenty days. From on in it's about maintaining things. Tonight I ran some 500m ramps and for once they felt good. For my current fitness, the ending pace of the ramp was pretty high and I wasn't dying at the end each ramp either. What's more, the section of the ramp on my target race pace actually felt easy - well relatively so. For the first time I felt like I could have maintained that pace for a bit...

Saturday, February 22, 2020

Bloody Good Sprint Finish

So I didn't do the long run. My running legs didn't feel up to it. I ran a 1km tester on the treadmill and knew it wasn't happening. Not too worried though, I know I've got the distance in my legs for the HM - I don't have the pace. And if the legs do fail me I'm sure the old memories of pain will see me through to the end.

So instead I opted for a stage of the Tour of Innsbruck on the bike. 24km, 500m ascent and I went at it pretty solidly, especially on the climb. I picked off a good number of riders on the way up. Once back onto the flat I found myself in a group of about ten and as we rode towards the finish I was feeling up for a sprint. Of late I've not been bothered but I felt like a burn up, but when to go....

I started to keep a close eye on those around me as we entered the final kilometre. I wasn't going to be the first to go but didn't want to get caught out. A couple of guys went with about 500m to go and I upped the wattage. Not all out but a good effort. From there I steadily cranked it up. The testosterone was flowing and with 200m to go I attacked and went past - but they weren't done and started to come back. I went again and held it by about 2m - but by 'eck I was blowing. Practically keeled over as I crossed the line but it was worth it. A very satisfying burn up...

Friday, February 21, 2020

That Felt Better...

After a somewhat lacklustre start to the weeks training with an aborted session on Tuesday, things were much better tonight. After a short tester jog yesterday, today's was a proper job. Four 1 kilometre ramps with a 1 kilometre warm up and cool down. It felt good to be get to a decent pace by the end of each ramp. Definitely a session to run again. There's plenty of scope to increase the number of reps and tweak the start and end paces. The 100m steps kept the interest and focus. Undecided as to the weekend's workouts...

Wednesday, February 19, 2020

Bike Workout Tonight

After an aborted run yesterday - the legs didn't want to do the business and I was just plain struggling - it was back to business tonight. I opted for a fairly randomly selected group workout. During the first section I was slightly worried that it was going to be a case of back to back failures... but I stuck at it and after a brief couple of minutes out of the saddle in order to avoid the 'spiral of death' things started to get 'easier'. That's not to say they were actually particularly easy but I was able to hit the powers, working hard but it was manageable to complete the 54 minute session. Back to the running tomorrow and I'll try a longer warm up - which is where I think yesterday's session may have gone wrong... 

Sunday, February 16, 2020

Another Run and Ride the dry. Started with an 8k group run. The first 5k was with the treadmill set to 1% elevation, the final 3k raised to 9%. I'd dropped a bit back in the group before the climb and I managed a few efforts on the steep stuff. Finishing pretty strongly, catching back up to quite a few in the group. Good work out.

I followed that up with a group ride on a hilly route. It was a 48km ride with 900m ascent but after the first climb I could feel my energy levels dropping. So at that first summit, 20km in, with 500m ascent climbed I decided to pull out, not wanting to over cook things - I obviously 'rode' the downhill. Can't be turning down 7km of free kilometres!!

Saturday, February 15, 2020

Let's be honest...

The long run, into the eye of Storm Dennis, was never going to be a thing for me, Fair Weather Dave. Instead I decided on something a little different.... A virtual duathlon in the storm free world of #Zwift.

I started with 3km on the track, steadily nudging up the pace. Then it was the transition over to the bike for 20km in virtual Harrogate. I went at it steadily putting in a few sections of harder effort. Then it was another transition back to the treadmill and the final 3km.

It wasn't exactly the long run it should have been but it felt like good training...

Thursday, February 13, 2020

Nice Little Burn Up

Opted for a short blast on the two wheel Zwift. 16km, done and dusted. It was a group ride - but everyone goes at it. It wasn't a large field but enough to be grouped, for the first few k's at least. The first sprint on the Richmond UCI course comes at about 4k and I put down some power for a little interval. Not my fastest. Not my slowest. Eased off too much and the group came past leaving me in a solo TT for the rest of the ride - doh!!

I actually quite enjoyed being left stranded and gradually cranked up the power, turning it into a good TT effort. I even managed to catch a few riders on the climbs. All in all a good half hour in the saddle that was over before I knew it.

Not sure how to rejig the weekends training. I need to get my final long run done but Hurricane Dennis is going to put paid to that me thinks.

Wednesday, February 12, 2020

Wasn't Planning That...

and probably illegal but I did another interval session! Hot on the heals of yesterday's 4x800s. I espied a group workout on the ol' #Zwift with a goodly number of runners booked in - it's always better when there's loads of fellow runners. The deal maker was that it was on the virtual track so there was no sad plodding all alone on the virtual pavements. My legs felt fit for action so I thought, what the heck, where's the harm?

The session was a different format to normal. More informal, with textual instruction rather than the normal rigid interval list and it was time based so we were all putting in the effort - and taking it easy - at the same time.

There was a ten minute warm up before getting down to business. The workout consisted two sets of a 4 minute interval at 10k pace followed by four intervals of a minute at mile pace. I actually found the short efforts too easy at mile pace (at my current mile pace, that is) so edged up the speed a little. Think I could have taken it up a bit more but I didn't want to over do it. Good session. Definitely a recovery day tomorrow. A bit of bike Zwifting me thinks...

Tuesday, February 11, 2020

Injecting A Bit Of Speed?...

It's all relative. I've got plodding down to a tee so now it's time to try and make the legs go a bit quicker. It's not going to be a quick fix - boom, boom. Tonight I ran four 800m reps off 400m recovery. The pace was 8% quicker than my target Bath HM pace. Not a massive step up but enough. It equates to about 18s quicker over the 800m. I'm going to repeat the session next week, adding an extra rep. Rome wasn't built in a day - and don't I ever know it...

Saturday, February 08, 2020

I've Earned A Rest Day

So I managed to get my ass out the door this morning to complete my long run. With storm Kevin or whatever it's called, coming in overnight there's no way I'm venturing out tomorrow so it had to be today.

I'm pleased with the increased distance, 16.8km, but it was hard work. I think Kevin's niece, Ciara, was blowing through early as the section around to Blaisdon and beyond was right into the wind and a bit of a struggle if I'm honest. But I got through the run in one piece and the pace was a tiny fraction faster than last weeks run with an extra 100m ascent to boot, 370m total.

I didn't sit on my backside afterwards though as I had a bit of Zwifting planned with Andre Greipel and the Fight ALS Mega Ride and over 6000 other riders from every corner of the planet, helping raise an equivelent amount for ALS. The ride almost certainly set a new rider participation record for a single ride on Zwift. After the hours ride I'm feeling a little tired...

Thursday, February 06, 2020

And That's A Wrap!

All fourteen stages of the Tour de Zwift done and dusted. Seven in the saddle. Seven on the plimsolls. Pleased with my run tonight. It wasn't fast. Fast is beyond me right now. I aimed to start slow and finish above my target half marathon pace - which I did. 5.7km complete.

I'm finally starting to feel like I did twenty - yes, twenty - years ago when I first started running. To all intents and purposes it's like I'm starting over again from scratch and I'm really starting to get into the habit. Scheduling runs, mostly sticking to the schedule or managing to rejig the schedule when things crop up.

Being cajoled into 'running' the Bath Half Marathon has been just the kick up the arse I needed. Just need to set a goal once that's out the way. Maybe the Autumn Forest Half? Never done it. Maybe I should?....

Wednesday, February 05, 2020

The End Is Nigh...

No, not the Coronavirus, the final stages of the Tour de Zwift. Tonight I finished off the bike tour with the two laps of the virtual Harrogate worlds loop for 28km. I almost dropped down to the single lapper but I stayed strong. Enjoyed it. It's a good course. Lots of steady climbs. Nothing stupid steep but decent enough at 4-7% and 1-2km at a time. It's mostly either up or down. There really isn't much flat. I applied a decent level of effort throughout. Good workout. Up tomorrow or Friday is the final final stage. A 5.7km run on the mini loop on the same virtual Harrogate turf...

Tuesday, February 04, 2020

Had To Give It A Miss Yesterday...

My legs were sore after my long run. Happily I seem to be recovering a little quicker than of a month or two ago and my legs felt okay today. Maybe not 100% recovered but certainly plenty enough recharged to round out stage 6 of the Tour de Zwift on foot. I didn't manage to get fully warmed up before the off as I was faffing and rushing after getting home from work a little on the tight side. Overall I was happy with the effort.

Sunday, February 02, 2020

As Expected...

I found this morning's long run hard going - that's what happens when your easy Zwift ride the day before ends up not being an easy ride. I never learn. As per last weeks run, I got the hill out of the way in the first half - there's always going to be a hill when you live in Longhope. The downhill was much more enjoyable. The short off road section, to avoid having to run on the A40, was less fun. One word, boggy. Might take my chances in the traffic next time....

After that, it was back on road to join up with the second half of last weeks run into Blaisdon and back along Velthouse Lane. I managed to run the Velthouse section 20-30s quicker than last week so, despite it feeling like a plod, things are moving in the right direction - slowly. Plus today's run was almost 3km longer at 14.3km.

Saturday, February 01, 2020

Worked Slightly Too Hard...

For the recovery ride it was meant to be. It's always difficult to ride easy when you're part of big group ride, aka stage 6 of the TdZ. I'm aiming for the long run tomorrow so today was meant to be just an easy leg spin but I worked too hard on the climbs and now my legs feel like they've had a work out. I always get caught up chasing the next group down the road... Doh.

Thursday, January 30, 2020

More Tired Than I Expected

There was no hesitation in hitting the treadmill tonight for the completion of stage 5 of the TdZ. Once underway the wheels fell off, um er, that should probably read the shoes fell off - the bike stage was yesterday. My legs didn't want to work. The 9.7km of tonight's stage turned into a series of intervals in order to get the job done. By the end my right thigh was feeling tight. Day off tomorrow me thinks and by way of a reward for persevering tonight I made myself a truly wicked pair of cheese and bacon toasties. They were absolutely oozing full with cheese and I'm feeling a bit heavy now but I care not...

Wednesday, January 29, 2020

Non-active Recovery Yesterday, Bike Session Today

I plumped for the short course Tour de Zwift stage 5 and started steady, middle of the pack. I pushed on a bit on the first little undulation, testing my leg freshness - they weren't feeling fresh. I felt I was working too hard. With the 10ish k stage 5 run planned for tomorrow, I eased off for the rest of the 20k ride. Overall it wasn't a bad session and it's always nice to stay in the same group of riders for most of the ride.

Monday, January 27, 2020

Legs Were A Bit Achy

But I managed to haul myself out into the cool evening for a muddy run through Flaxley Wood with the Longhope Runners. The pace was low and there was lots of slipping and sliding. An ideal recovery run. Up tomorrow is another recovery day with an easy Zwift ride.

Sunday, January 26, 2020

Followed Through...

With the swap as I managed to get my ass out the door for the planned 'long' run. It wasn't raining so I wasn't complaining. As expected, it was hard work. I'm beginning to wonder if I can get myself ready for the Bath HM, mid March. There is so little time and I really am a pitiful excuse for a runner. Trying to balance not doing too much too soon and doing enough is a challenge. I'm having to put the fell running on the back burner. I was hoping to make my return soon but I need to focus on long runs on the weekend, inching up the distance week by week for the next four to five weeks. Up tomorrow is a run out with the Longhope runners.

Saturday, January 25, 2020

So I Did The Swap...

But it was a difficult decision...

My running legs definitely needed an extra day to recover but on the negative side, the forecast is for rain, much more than the drizzle of today. Hopefully I'll manage to summon the will to head out into the wetness.

Today I complete stage 4 of the TdZ on the bike. I took it very easy on the flat sections but did find myself putting in a bit of effort on the 2k climb at the end of the lap - which we did twice. I didn't go overboard so my legs should be a bit more rested than today and ready for that run tomorrow...

Friday, January 24, 2020

Feeling A Bit Jaded

I think sitting down all day in the office didn't help me get going tonight. I was keen to get stage 4 of the Tour de Zwift run and hit the treadmill after work but I couldn't get going. Yesterday's stage 3 on the bike probably added to the feeling of heavy legs. That was good and I went at it pretty hard especially the final sprint. In a group of about ten into the final sprint section I was determined to take it and went from 300m out. I was out of the saddle and putting it down, with 100m to go the pack was closing me down and I went again, adding another 100W to hold on over the line. My timing was spot on. If it'd been another 10m I'd have been taken...

Back to tonight, after the first kilometre it turned into intervals because I knew I wasn't going to enjoy a slow 8k plod. The intervals ranged from 1k to 400m with 200m recovery. I was planning on a longer run tomorrow but I might switch that to Sunday and do an easy bike session tomorrow instead.

Wednesday, January 22, 2020

Ended Up As A Rest Day Yesterday

But I was back on it again tonight with stage 3 of the TdZ on foot with 120+ other virtual sad gits. Only 5.7km but that was enough after a long day at at work. I was feeling tired on the drive home up the motorway but I wasn't not doing it - ssh, don't alert the grammar police! I didn't have much time to prepare once I got home and didn't really warm up properly before the off. Inside the first kilometre I was wondering if I was going to be reduced to a walk break as my legs felt really tight but I jogged on and got through it, making it to the end in one piece. Up tomorrow is more of the tour but in the saddle...

Monday, January 20, 2020

Cold One Tonight

I started the days training with three laps of the virtual track to warm up before heading out into the cold. I was out with the Longhope runners again and tonight we ran about 5k to the three extremities of the village. I went off too quick and paid the price but then again it was my sixth run in seven days so maybe that had something to do with it but I haven't been feeling much fatigue so I don't really think that was a factor. It is going to be an easy recovery day tomorrow on the bike though or maybe just a go on the comfy sofa with my feet up. We shall see...

Sunday, January 19, 2020

The End of a Good Weeks Training

and for the first time in years I very nearly feel a keenness to train rather than feeling like it's a necessary evil - note, I did say very nearly.... Today I ran the first of a three race series on #Zwift on the track. Each race is only short, with the focus on PB'ing. I ramped it up from a slow start to finish slightly less slow - but definitely far from fast. I've set my marker, and next month I will gauge my training by running it faster, ramping it up the same way but starting and hopefully finishing faster.

Anyway, I've managed seven training sessions this week, five of which were runs but I don't feel I've over done things as my legs feel good and they've not all been full on. It's been a good mix. Onwards and upwards.

Saturday, January 18, 2020

Nudging Up The Distance

The schedule was for 12k. And I managed to stick to the schedule. Happy with that. It was slow but looking for the positives it was a goodly time on feet. Over all it's been a good week of training, my longest run for a while and also a big step up in the weekly mileage. Importantly, without feeling like I've over done thing. The clock is well and truly ticking towards the Bath Half but I'm feeling more positive I can get in enough training to make it round (albeit in a personal worst time). 

Friday, January 17, 2020

TdZ Stage 2 in the Saddle

A repeat of stage 2 Tour de Zwift but on the bike this time. We rode two laps of the Innsbruckring for an 18k ride total. I took it steady on the first lap - until we hit the hill where I tested myself a little. I gained almost fifty places on the short but sharp climb. From there I put in a bit more effort and held things before the climb for second time, where I gained around another twenty five places. I then pushed it hard into the finish to try and keep the gains and finished respectably well inside the top half of the group - first time in a while. Not that it's a race - 'cept people do!

Not going to let on my plans for the weekend in case I'm a lazy git and don't manage to stick to them... 

Thursday, January 16, 2020

TdZ Stage 2

Felt pretty up for the 9km of stage 2 of the Tour de Zwift tonight. There was no hint of hitting the couch - well not until I was done. I set off pathetically slowly and nudged up the pace every few minutes. A quick 9km it was not but it was steady and my final heart rate was high. That's three days in a row and it was my longest, consistent run for a while and one to build on from. Next up is... well, it's stage 2 of the Tour de Zwift of course, but this time in the saddle...

Wednesday, January 15, 2020

Steady build with a few quick bits

So I'm now moving towards extending the run - I actually pretty much need to as time is running out for Bath! It was a 4k build up with four 200m/r200m reps to finish. 6k in all. Managed to keep the heart rate a little lower tonight, or more accurately the peak wasn't quite as high. Up tomorrow is the 9k of the second stage of the Tour de Zwift, followed Friday by stage 2 of the bike version (hopefully).

Tuesday, January 14, 2020

A Bit Of A Run After Work

So I didn't make it out for a run yesterday. Still wasn't feeling 100% and with the weather... well suffice to say it wasn't going to happen. I sort of made amends tonight with a 5k go on the treadmill [it's still s#!t out and I'm a pussy]. It was okay and hopefully I will pick up a few more runs through the week. My fitness is still terrible but at some point soon I'm going to head back to the hills to come last or there abouts fell 'racing'...

Sunday, January 12, 2020

A Tour Double

Still feeling a bit off but that didn't stop me. I started the days training with stage 1 of the Tour de Zwift on the bike. Then a two hour break before I was off on stage 1 for the runners. It was the biggest field I've run in on Zwift, there were over 250 of us. Gave a bit of focus to chase down those ahead after a slow start. 5.7km.

For the bike I chose the short, flat option. Just 31km and next to no climb. It was an equivalently big field as that of the run that followed. That allowed for higher speeds in the draft - just as well as my power wasn't high. Good day's training.

Saturday, January 11, 2020

Been Feeling A Bit Off

Managed a run of sorts yesterday. Was okay but harder work than it should have been. I had planned another run today but feeling a bit off. I was close to ducking out altogether but I mustered for a Zwift ride workout although I did dial the power down. Hoping to get a goods nights sleep, feel better and make a start on the opening day of the Tour de Zwift. They've made it bike and run this year and I'm hoping to complete the seven stages in both formats.

Monday, January 06, 2020

Back Out With LHR Massif

But my legs knew I'd done the intervals yesterday. We were running a twenty-twenty session. Twenty minutes out. Turn round. Twenty minutes back. I went off too quick and my legs said no. I eased off but by that point I was plodding - and still puffing like an asthmatic donkey heading to the knacker's yard. Definitely a running rest day tomorrow. Maybe a very easy recovery Zwift ride instead...

Sunday, January 05, 2020

More Reps

A proper session this time. Ten 300m reps off 100m recovery on the virtual track. I was on the limit by the last couple, my heart rate just not quite recovering before the start of the next putting me into deficit. With only a couple to go I was able to hold it together, focusing on holding my form. It's still all pretty pitiful on the pace front but I've got to knuckle down from here on in. I'm out with the Longhope runners again tomorrow and then it'll be something midweek.

PS, have to say I am enjoying the virtual track. Almost feels like the real thing.

Saturday, January 04, 2020

Virtual Park Run....

Because I overslept big time. Alarm went off at half seven. Thought I'd catch a few extra moments of slumber - which turned out to be an extra hour and a half of slumber! I guess I must have needed it. Suffice to say I didn't make the Mallards Pike park run. Instead I hit the treadmill for a virtual park run. Not quite the same but better than nothing.