Saturday, November 30, 2019

Chilly On Top

So I wasn't running today but I was back in the mountains. I was summit marshal for the Blorenge Fell race, taking the times so the runners can see how good or bad they are ascending or descending. I set out with plenty of time but by 'eck I'd forgotten how bloody steep the ascent up Blorenge is! Even walking my legs were burning under the effort. And hot? I had steam coming out the tops of my three jackets by the time I finally got to the top - and yes, I was glad of the three jackets by the time the last runners were coming through. Once that last runner was through I jogged back down, following the race route, as a makeshift sweeper - got bloody damn hot again by the finish.

Looking at how my training is going, I'm feeling fitter but after today's walk up Blorenge there's no alternative, I'm going to have to start hitting the hills if I'm wanting to hit the fell racing again...

Friday, November 29, 2019

Managed To Get Back To It Today

After a gap of a few days I managed to get back on it with the #Zwift Giro di Castelli stage 1. It was a group race on the Bologna time trial course. I took it steady for the first 6km, to the bottom of the hill and from there the hard work began. I upped the power towards my old FTP for the entirety of the steep 2km climb to the finish and gained somewhere near fifty places - which from a field of 330 wasn't too bad an effort. I continued on back down as a cool down to ride out 30 minutes of cycling.

Up tomorrow I'm to freeze my balls off stood and the top of the Blorenge recording the summit times of the fell runners taking part, funnily enough, in the Blorenge Fell Race. Warm I do not expect to be....

Monday, November 25, 2019

Two For The Price Of One

I decided to run some higher pace intervals today to try and reintroduce my legs to going quicker. Fourteen reps; seven pairs of 200m at 120%, recovery, 300m at 100%, recovery. The recovery between the efforts enough to get my heart rate down sufficiently. That took me to 8km.

During the cool-down I decided to keep going for a bit and get some good time on feet as that's been lacking of late. In the end I ended up clocking 12.5km. Longest run for a while and it's the first run for a while where I didn't feel congested. I can feel it in my legs now though.

Sunday, November 24, 2019

Had To Admit Defeat...

and reduce the effort level half way through today's bike workout. I didn't feel too fatigued after yesterday's training but by half way I was feeling differently. I was blowing and had no choice but to reduce the level a bit. It was a good hard session - fnah fnah - but I decided not to flog myself for a run. I'll save that for tomorrow.

Saturday, November 23, 2019

It's Been A Light Week

Still not feeling a hundred percent, coupled with a few long ones at work and the result was a distinct lack of training during the week. I mustered the enthusiasm for some training today and it wasn't a bad session. I completed workout number four of the Zwift Tri Academy on the treadmill before waiting a couple of hours and then completing the equivalent workout on the bike. The bike session was pretty tough and during the first couple of reps I was close to reducing the effort but I dug in and completed. My throat is now feeling sore. Hopefully the cat won't bring in any mice tonight so I can get a good restorative nights sleep - chasing mice around the bedroom at 3am is not the ideal way to recharge the batteries...

Monday, November 18, 2019

My Legs Are Well Knackered Now

My legs felt a tiny bit achy this morning so I decided on a bike session. And today's bike session had some proper efforts. There was no 'I felt I could go a bit harder' this time. The session was just under the hour with the main component being just four 2 minute ramp beyond FTP with the final 15s being a 'sprint' to the line. I knew I was working. Winding the clock on six hours to now and I definitely know I was working. My quads have suddenly started aching. A dull ache. A heavy leg kind of aching rather than soreness. I am hoping I have not over done it again..... Definitely a rest day tomorrow (and possibly the day after too!)

Sunday, November 17, 2019

Decent Week's Training

Without overdoing. The fitness trend is gently heading in the right direction without registering too much fatigue. More of the same in the coming week. I'd like to see faster gains but I'm not risking setting myself back by going at it too hard plus I've still got the tail end of this damn cold lingering on. Today I ran an easy 5k on the treadmill. Probably another run of some sort tomorrow and then a rest day. I've a day off tomorrow so it'd be wasteful to use it as a rest day or though really it probably should be.

Saturday, November 16, 2019

A Run and a Ride

I got aboard the treadmill for the second Zwift Tri Academy workout. I dialled the effort down a bit as I'm still nasally congested. It was hard work but without overdoing it, four x 800m with a bit of a warm up. After an hours break I was in the saddle for a Tri Academy time trial, 22km. I didn't go at it stupidly as my legs were feeling the earlier run. After a gentle first half I put in a few sections of effort to chase down the riders ahead.

Friday, November 15, 2019

Workout Two (Bike) Zwift Tri Academy

I decided to nudge my FTP back up a little before the start of the second workout. Not that I'm feeling particularly topper, this damn cold is dragging on a bit. No, I put it back up a little because I think I've been riding overly within the comfort zone. Turns out it was probably the right move because I was able to complete without too much issue and if I'm honest I could probably have gone at it a bit harder, the session didn't hurt - and they're supposed to.... I guess I'll put it up another five watts for number three.

Wednesday, November 13, 2019

It Wasn't Happening For Me Tonight

Feeling tired, I was in two minds about the planned session. As it turned out I probably should've passed. I started tonight's group Zwift Tri Academy session but I didn't complete. After the first rep I was feeling congested, my breathing wasn't great and my heart rate beyond where it should've been. I adjusted things down a little and stepped off after hitting the 5k mark. Disappointing but better to abort than doggedly continue and make myself worse.

Monday, November 11, 2019

A Reasonable Start To The Week...

training wise but I'm still sneezing like a bastard. I don't yet feel 100% but my resting heart has come back down to normal so the cold is definitely on it's last legs - just in time to go back to work... Yes, I had a day off today as I've got to use it or lose it.

I was going to head out over to Dymock Wood but decided with the cold still in the mix it would be more sensible to stay in the warm and dry. I did a session of six reps, each rep was 200m easy, faster, 'fast' with 1km warm up and cool down. I found the higher pace section slightly easier than of the last few days.

I followed the treadmill session with a 72 minute group workout - the Zwift Tri Academy has begun.... I need to complete 7 group workout rides and 5 group runs to graduate the Academy. Should give me a good focus...

Coming up in the week, I've a couple of longer works days tomorrow and Thursday so I've scheduled in a run for Wednesday and ride for Friday. Then on the weekend I've a choice. I really want to 'run' the Llyn y Fan fell race but at 9k with 700m ascent, sense would suggest it is beyond me at the moment. The other option is some forest orienteering. A Decision will be made at some point.

Sunday, November 10, 2019

Moving Into The End Game

Yes, I've moved into the runny nose phase. Not coughing quite as much and the throat is no longer sore so I'm taking that to indicate I'm winning the war of the cold. I managed to get on the treadmill today. Not gonna say it was the best but I didn't over do it and I feel better for having done it.

Saturday, November 09, 2019

It's Getting On my Nerves Now

This bloody cold. Do I rest and lose fitness or do something but at reduced intensity and it slow me getting shot of this cold? I was going to do the treadmill but it wasn't any good for my cough and I aborted after a couple of minutes. I reverted to a group ride on Zwift but even that was beyond me and I got dropped. I got off but as I hadn't even done half an hour I got back on to complete about 40 minutes in total. Hoping for a run tomorrow but we'll see...

Friday, November 08, 2019

Pushed Back The Schedule

Still feeling a bit off. The sore throat is easing but the cough is still phlegming annoying. On top of that I've had a headache three days running - and I never get headaches. The last time I took paracetamol or any type of painkiller was 1992, so I'll just put up with it. Decided to skip tonight's scheduled run and hope I feel better tomorrow...

Suffice to say I probably won't be going to the orienteering that I was looking to attend. It's been a while - guess it's likely going to be a little while longer...

Thursday, November 07, 2019

Turning Kind of Phlegmy...

Sounds like it could be a song by The Vapors! But seriously, the sore throat is still store, the cough still coughy and now the phlegm is kicking in. Not ideal but I carried on with the schedule - a #Zwift ride. I didn't want to just pootle and as I scanned for a race. There was one with 100+ riders just about to get underway so I hit select, jumped in the saddle and just got things set up just in time for the start.

Despite not wanting to pootle, within mere moments I was getting my ass handed to me on a plate. Practically last place from the get go. Still, I pedalled as fast as my limited capacity would let me. I rode the first two laps (of five) with one other rider at the back and despite edging up the power, couldn't break him. I formulated a plan....

At the end of the second lap, on the short climb to the start/finish 'straight' (it's not actually straight) I got out of the saddle, put the hammer down and left him standing. Keeping the power down for a minute or two to make sure of the gap, I then had a coughing fit - but despite that managed to remain away.

During the third lap I caught another rider and together we picked up a few more on the road ahead. Into the final kilometre on the final lap, with the group up to five, I employed the same tactic as before and hammered it on the final climb, splintering the group and then keeping clear to cross the line in not last place - cue another coughing fit.

Probably wasn't the most sensible thing. My throat is more sore than before but hopefully the 45 minute of effort won't have been too detrimental. I feel all the better for it - apart from the sorer throat, more coughing and mucho phlegm...

Wednesday, November 06, 2019

Didn't Think That Through...

I've had a bit of a sore throat this week that's turned into a tickly cough today. Didn't really think about that when I attempted to re-run my 5k hard and harder effort session with another small increase in the pace. It did not go particularly well....

I managed the first couple of reps at the increased pace but the effort was too tough to maintain. I completed the 5k session but had to keep reining in the pace in order to get to the finish line. My throat is feeling sore again. You stupid boy!

Sunday, November 03, 2019

Well That Wasn't Quite The Easy Recovery Ride

Meant to be an easy recovery ride but ended up being a bit longer in the saddle than planned. It was a group ride with 2000+ riders and very enjoyable but at just over 90 minutes, was a bit more than I should've done. Partly due to recent changes to the simulation feel of rough track, where the rolling resistance has been increased. The 10k section through the jungle was harder work than it used to be. Overall I took it pretty sensible pace/effort wise but legs still felt like they'd done a bit too much work. Definitely a rest day tomorrow or I'm in danger of overdoing it.

Saturday, November 02, 2019

Double Hour

I was planning on getting out for a run - that changed when I looked out at the rain washing across the drive. Treadmill it was then and I selected the Movember 10km group run. If enough Zwifters clock up enough hours through November, either on foot or by pedal, then Zwift will donate $25,000 to the Movember prostate charity. It wasn't a bad effort, faster than of late (but that's not saying much).

A couple of hours later I followed up with a Movember 60 minute group ride. My legs felt a bit off in the first ten minutes and I wondered if I was being sensible what with the setback of a few months ago but after that I settled in and the legs felt much better. Ended up feeling better and better through the ride. By midway I was in a group of about ten and I was actually the one pulling most of the time on the front. It wasn't a race, just a ride but even so I tried breaking away on the short, gentle climb section. If I could get up the road to the group ahead..... but I didn't. They were just a bit too far ahead and I sat up to finish the ride in the group.

A good days workout. Probably a rest day tomorrow but maybe a very gentle something....

Friday, November 01, 2019

Short Run, Longer Bike

I was in two minds tonight. I wanted a run but as I haven't ridden all week, I wanted that too. The early starts has left me feeling a bit jaded - hence the lack of much training.In the end I went with a reasonably pacey (based on current form) short group run, 2.4km. I was up towards my current top pace without puffing too badly. Definitely feel there's more to come. Hopped straight on the bike for a couple of laps of a group ride at a decent pace/effort, 30 minutes. Aiming for a longer run tomorrow...