First Race For A While...

A Zwift one of course - have you seen the weather? A 17.5km flat. It was a mixed category race, so I was towards the back obviously. Riding at a steady power, in a small group of two or three. As we edged around the course we collected in a few riders to find ourselves in a group of eight with 5k to go. I decided to have a go for a break rather than wait on a sprint. With 2.5km, on a short incline, I went for it. A couple came with me. I kept the hammer down. My heart rate was up at 171-172 and I dropped them on the next little bump, continuing to keep the power going. It was like a 4min time trial effort on the edge. The group never fell totally by the wayside, so I had to keep the effort going all the way to the line. Haven't worked that hard for a while...

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.

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.

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.

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...

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.

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... 

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.

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.

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. 

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.

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...

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...

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.

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.   

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.

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...

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.

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. 

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.

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...

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...

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.

All The Disciplines...

 ...over two days. Yesterday I ran the short form 30/40 remix - but increased the effort to 104%. The intervals were hard work but manageable. Today I started with a twenty minute session on the rower, eight efforts of 30s hard, 1 minute recovery. Then it was straight onto the bike for a thirty minute workout - and it was bloody hard work. I had to ease back the session effort in the last section as I was dying on my pedals.

Tour du Tarmac, Stage 1

That's not actually the name of event but it'll do. A fairly short one, 27km and I was taking it easy - at least to begin with. A running rest day meant it was a bike day. Three laps of the Innsbruck Ring and it started all very sedately, part of a large group moving well... until we hit the 8% hillock and then all hell broke loose as everyone went hill climb crazy - rude not too!

That totally broke the group apart and from there it turned into a bit of a race. The easy effort became slightly less easy. By the final lap I was working hard. Into the final k, I was in a group of four and I decided I should take the sprint - or die trying. I think everyone had the same idea. I went a bit early and got caught but got a second wind to take it. Had to unclip immediately and collapsed in a gibbering heap to recover. Good effort.

Artificial Hills Again

Still not feeling 100% but the workout was 102%. I decided on the hill+tempo session and selected the longest of the three version with the aforementioned speed increase. My legs felt a bit dead to begin with and I wondered if I'd complete but I was hitting the targets so I just chugged on through. Overall I'm pleased to have got back to it.

Not Been the Greatest Week of Training

Been feeling off. The ol' stomach has been playing up all week. Not totally back to normal but manged an almost decent session on the treadmill. I started the training with 16 minutes on the rower and after an hours break I still felt that effort on the treadmill. Hence I had to throttle that back a bit. So the week's not been a total right off but I feel I've lost a bit of the momentum that was building.

Continuing On

Semi recovery day yesterday with an 8 lap Crit race on the bike. Started slow and was near the back but within a couple of laps I was laying down a bit more power than of late. Felt good.

This afternoon I was back on the treadmill for the Michigan. It's a workout I've run before and will do again. Longer intervals reducing as the pace is upped with a longer tempo section by way of active recovery. Got through it with a little left in the tank. Definitely feels like I'm getting fitter. The structured workout approach feels like it's working.

Finished the days training with a ten minute 'blast' on the rower - although my blast is more of a gentle waft at the moment. Felt it most in my arms and back so definitely going to persevere with the rower by way of upper body workout.

Another Decent Session Tonight

So I pulled a recovery day yesterday - well, as near as dammit. I did do a short rowing 'test', having discovered a way to capture my concept 2 rower data into to Zwift. It shows as biking but the power and cadence is valid and the type can be set to rowing afterwards. Going to be adding more rowing to the training from here.

Today I ran the longest of the 30/40 Zwift workout. There are three versions (with increasing number of intervals) and I ran the longest version tonight. 16 intervals of 30s effort, 40s tempo. It felt good. Hard work but I possibly had slightly more in the tank. I've planned the session in again for next week and I'll be increasing the difficulty facter slightly, ie each effort and tempo section will be a little faster...

Been a Good Few Days Training

So I hit my fifth day of running in a row - and it was totally planned. I set the alarm and got up before work for a crafty 30-minute workout on the treadmill. I repeated the Hill/Tempo session of a week or two ago but cranked up the incline a little (actually almost double) from last time while keeping the pace as prescribed. It was a good solid run.

Despite it being my fifth run in as many days (I ran 8km of tempo-ish intervals yesterday) I don't feel much fatigue. That suggests the five days haven't provided much training benefit but during each workout I've felt I've worked pretty hard. Some of the sessions definitely weren't a stroll in the park.

To finish the day's training, I completed a 55-minute group workout on the bike. That, too, was a good solid workout. My legs started to burn in the last couple of the repeats and I was glad of the recovery but again, I don't feel it was a session too far because it was hard but fair. I wasn't dying, just working hard.

I'll see how I feel tomorrow. I kind of want to keep the 'run' going but if I need a rest I'll take one. If not, I'll crack on...

Managed a Third Run in a Row

A group hill run. Legs definitely knew it was the third day but not sore just fatigued. It was a decent little jog. Could (and probably should) have slightly upped the incline a percent or two but my heart rate was well up there by the end so it was probably a good enough work out as it was.

On to tomorrow, it looks like I've picked a bit of a pants day for a day off with it looking rainy all day. We'll see... 

Didn't Think I did But I did...

have a bit of fatigue in the ol' legs. This afternoon's session was incomplete but a solid effort for as much of it that which I completed. Also gives me a target to progress beyond next time. I'm 'enjoying' the Zwift training sessions. They give me repeatability along with a good target to nudge things forward. Not sure what's up tomorrow. I guess we'll find that out...

Up the Ladder

...It wasn't a real ladder. Hard session on t 'mill tonight. Two sets of four intervals of 90s with 60s recovery. The pace increased for each subsequent interval. I was really hanging on in the last interval of each set, the recovery was tight. Pleased I held on to make it a good session. 

Hill and Tempo

So it was a repeat of the Hill and Tempo session tonight. Alternating incline interval followed by medium effort. I upped the incline a bit higher than suggested but even then probably the session did stress me into enough hurt. I need to make a note for when I run it again to up the efforts/paces.

The Michigan #3

So I've run #2 before, a shorter version. Decided to run the longer version today. It was pretty hard work and I had to tweak it back in the last quarter but completed. Tomorrow I'm attempting the final Le'tape ride. 20k and a frankly scary 1500m+ ascent. Not sure I'll make it to the top...

Half Century

...almost. Tonight's stage three of the zwift Tour de France was 49.5km with 260m ascent. I took it easy as I'm not feeling overly filled with vigour. Worked harder in a few places - read, slipped off the back of the group a few times and had to work hard to get back on. Also mustered for the sprint. I wasn't intending to as those around me went with a couple of k's to go but they never truly got away so from one kilometre out I cranked it up, caught them and sailed on past.

Yesterday it was a short sharp interval set on the treadmill. Wasn't feeling too energetic then either but wanted to do something rather than nothing.

Decent Enough

Did an interval session on the treadmill yesterday. Three sets of five 1 minute intervals off 30s recovery. I could have nudged the pace of the interval up fraction but I'll save that for the next time. I was sweating cobs by the end so it was tough enough to have ticked the good workout box.

Up today was the second stage of the the L'Etape event and a bit of a longer one in the new French world but without too much climb, 47km, 300m. The bad news is I have to repeat it for the fourth stage of the virtual tour de France in the coming week but it'll be good training time in the saddle. The even worse news is that the final stage of the L'Etaoe is a 1500m climb up the virtual Mont Ventoux. I've not seen what's in store for the final two tour stages but I'm praying it won't be a repeat 'cause I won't be doing it twice inside a month let alone a week.

Not Twice as Nice Tonight

So I rode stage 2 of the Zwift Tour de France tonight. Five minutes in I realised we were riding the same bastard hilly route as Saturday's L'Etape du Tour Stage 1. I didn't entirely enjoy the 600m+ climb on Saturday. I enjoyed it even less tonight. Twice inside a week was definitely not nice. It was 72 minutes of hard grind (apart from the supertuck from the summit back down). I hope the L'Etape and the Tour are not all going to be duplicates. That would get annoying...

Before the ride I took a gentle thirty minute jog on the treadmill. Didn't want to push anything as I had the ride planned. Planning a more effortful run tomorrow...

Twice As Nice

So I did a silly thing this morning. I got up at quarter past six and hopped on the treadmill for a thirty minute session before work. What was I thinking!! Seriously though, it was a good way to start the day. Then, after work, I followed up with stage 1 of the Virtual Tour de France. Four laps of the hilly route for 37k. It was a good ride with plenty of pushing on to the next group up the road throughout the ride. The legs didn't feel too bad but definitely had a bit of this mornings run in them.

That Hurt a Little Bit

Decided on a speed session today and I picked one I wasn't sure I could complete - I did but not without a smidgen of 'cheating'. I pushed it harder than I have for a long time and found myself struggling to keep on the treadmill - hence the slight cheating but better than than not complete. Despite it hurting, it felt good. To know I pushed out of my comfort zone. Going forward I'm going to keep pushing myself. I can see it's got to hurt if there's going to be a gain. Definitely going to repeat today's session and hopefully there'll be a little less cheating the next time....

The 2020 L'Etape du Tour Begins...

The tour has gone virtual and a ton of the real teams are taking part. In parallel with that the virtual L'Etape has also started and I climbed my way to stage One. I've not been up to riding the Classic KOM route for a while so it was a bit of a shock. The 600m+ climb was hard - but pleasingly satisfying. In all it was a 30k virtual ride of just over seventy minutes.

There's more tour for us to ride along with this week as stages 1 and 2 of the virtual tour are launched, followed by stages 3 and 4 the week after and 5 and 6 the week after that. Stage 6 culminating with multiple laps of the virtual replica of the Champs-Elysees. Some running tomorrow...

"Quick" Blast After Work

I wasn't feeling any after affects from yesterday's reboot so I decided to try my gradual pace ramp treadmill 2 miler. After a brief warmup I set the pace and jogged on... Managed a minute faster than my previous, set in the week before that which shall not be named. Pleased with that.

Finally, Mended Enough For a Run

Apart from one very gentle jog, I've not run for almost two weeks - since I decided DIY was a good idea. To be fair, I am pleased with the results of my DIY efforts so I feel the pain was worth it. It's definitely a sign I'm getting too old for that shit.

Back to tonight's run on the treadmill, it went pretty well. I was expecting to be utter pants. To feel beyond sluggish and generally struggle like f*(%. As it was I repeated one of my stock sessions and, rather than finding it hard going, I could actually have upped the tempo. I was well within myself. I could feel my hamstring just a little but nothing that I'm worried about. Overall I'm very pleased and ready for the next session...

So Some How I Strained My Hamstring

Thank f*(% I'm done with the DIY for the time being. It's positively detrimental to health! So anyway, I tried a few minutes on the treadmill but it was stressing my sore hamstring too much. I then popped into the saddle and that was much better. It barely troubled me so I selected the Crit City race, 14 laps, and off I went. An enjoyable affair. I was at the back, of course, but worked hard to bridge to the next rider up the road from lap to lap. I also put the power down on the short climb on each lap, to treat it as a bit of a work out. All in all a good training session come race.

Mammoth Ten-Hour Training Session

Or replacing the office carpet as some might refer to it. Either way it was a long one. Plenty of leg work and some good upper body stretching and got it all done in a single day this time. Don't feel quite as achy as last week which is a good sign. After a half hour break I fired up the Zwift - and then fired it back down again as I realised quite how knackered I was. Definitely proper training tomorrow, I promise...

More Effort Tonight

A short TT ride on the nice flat time trial course. I started out with a few kilometres of easy riding before upping the effort and trying to maintain power towards my FTP. I wasn't all out as my legs still have a slight tinge of soreness - how long has it taken me to recover from the trauma of DIY? And worse yet, I'm laying a new floor in the office on the weekend so likely heading straight back to painville.

The legs were still surprisingly sore yesterday and I only managed a very gentle treadmill trot, to keep the impact low. Couldn't face missing another day but in reality it wasn't exactly training but I felt better for having done it.

Very Easy Zwift Tonight

I've mostly recovered from the trauma that was DIY with the exception that my quads are still really sore. Not quite sure why that is. Too sore to muster for a run so it was a few very low power, low impact pootle of a couple laps of the virtual London Classique route. Nice and flat. Nice and easy does it. It's been too many days since my last run but I can't be running until the soreness has gone - or almost gone. Hopefully tomorrow...

Job Complete and I'm Fully Wrecked

It feels like every muscle in my body is aching. I'm pleased with the results of my labours but by god it was hard work. And to add insult to injury, despite being on the home straight, it still took me five hours this morning. I'm not going to be able to go for that run I was hoping for because I can hardly move. Who needs a gym when there's diy? I suspect I'm going to be struggling tomorrow.

Halfway and Bloody Knackered

F' me, laying wood flooring is hard work. Got my bedroom carpet infested with some sort of carpet eating little bastards hence the need to replace it. My back is aching and overall, I feel knackered. I was at it for almost six hours and only managed to get it laid to halfway. Although, it was the hardest half with all the fiddly bits. I'm not expecting the second half to take as long tomorrow - and hopefully it won't be so knackering as I felt so wiped I aborted my run today. I'm expecting to sleep well tonight.

Down t'pit

The sewer pit.... It's been a while since the last failure and it chose today for the latest hiccup. So after arranging an emergency tanker pump down I had to climb down into the depths of pit, got covered in sh... and managed to reconnect the pipe to the sewer connection point, which had come loose. It's not the most pleasant task but needs must.

On to more pleasant things, after much time in the shower, I got onto the treadmill for a incline workout. A reasonable session before once again hitting the shower. More training up tomorrow.

Decent Little Effort

It was a sort of inverse pyramid today. Started with the fastest rep first, 1 minute (fastest pace of my recent training) and then 1 minute recovery, followed by 90s slightly slower and another 1 minute recovery, then 2 minutes a fraction slower with the recovery before a final two and a half minute effort a tad slower again before taking things back up. Running at a slightly faster pace is starting to feel a little bit more normal. Going to continue with the Zwift programmed workouts to keep some structure and keep it interesting.

Yesterday I put in a reasonable effort in the Crit City bike race on Zwift, 16k. Managed slightly higher power than of late but didn't feel it in my legs today, so all good.

Turns Out It Was 12 Reps...

So I had the session programmed in as 10 x 400m with 200m recovery. The pace I'd set was about right. Over the first four reps my heart rate crept up and stabilised out at 167 at the end of each one. I was happy to see my way to the tenth. Only then did I realise there were two more to go. My heart didn't sink as I felt I could manage them. All in all a good session.

Top Tip For Social Distancing...

If you're finding people aren't respecting your 2m social distancing here's a top tip. Get yourself online and buy a big pair of y-fronts for a couple of quid, mark on a big skid mark and wear them as your face mask. Never mind a 2m distance, you'll find you'll get 22m of social distance...

On to more important matters, I managed a decent session tonight on the treadmill, Zwifts Michigan #1 session. 6km of steady and faster sections of 3 or 4 minutes with the very fastest sections reducing the time to two and one minute. Felt within myself. Going to hit the #2 version next time, which increases the effort times but keeps the speeds the same.

Yesterday Forgotten

So I went for a run yesterday. Headed over to Newent Wood again. Wish I hadn't bothered. I just could not get going. It was way too hard work for the pathetic pace and I ended up bringing it to a close prematurely. I felt okay before hand, having had a couple of rest days. Disappointing.

Today was better. I wasn't sure what I wanted to do and in the end plumped for an easy 30 minute Zwift ride. That felt okay so I gave it an hour and tried an interval session on the treadmill. I followed one of the Zwift workouts; warmup followed by repeated 40s steady, 30s faster. The faster section got progressively faster pace while the steady pace remained constant so it was run without a normal recovery section. My heart rate slowly increased throughout but didn't top out so all in all much better than yesterday.

The Cummings Effect Was Very Present Today....

So I did my once a week shop on the way home from work - as I have done throughout lockdown. The queue into the store has never been more than two or three..... until today. Today the queue was around the car park. Only one person per household.... there were dozens of couples and more than a few three or more family groups. Yep, folks, Cummings has really fucked this up for us all.... As to why people feel the need to have a day trip out to the supermarket once a day when there are so many other places they could go for a socially distanced pootle is another matter. Anyway, 30 minute bike session tonight. A virtual solo TT steady effort with a couple of sprints. Good session.

Two Non-Virtual Runs in a Row!

What was I thinking? I headed over to Queen's Wood tonight for another change of scenery. It's a pretty nice area for running. There are lots of tracks and paths in a relatively small area but you can run up a decent distance without repeating any of the route - obviously I didn't actually run up a decent distance as I'm not fit enough but I was happy with my 7k. It was slightly (only very slightly) faster than yesterday but a couple of k's longer so all's good. 

A Hot One

but I managed to select a pretty well shaded route. Didn't want a hilly one so I used my instincts to hot foot it over to Newent Wood in the car - can you hot foot by car? and now we can use our "instincts" can we head back to the mountains? It would be good for my mental well being if I did, all my "instincts" tell me that would be good.... but of course I'm joking, not being part of the ensemble of the ruling elite, being a mere unworthy, like 99.9% of the population, I shall continue to keep to the rules. There will be no 60 mile test drives with bad eyesight - which I think, if you knowingly drive with bad vision and admit on national television, is a road traffic offence.... anyway, I've slipped off track - a bit like today's when I stumbled into a boggy section. Wasn't the fastest. Was probably the hottest of the year but it was a nice pootle all in all. Finished off back home with a 10km bike cooldown on Zwift. 

Feeling A Bit More Motivated

Put in a little bit of jogging yesterday after work. Wasn't totally feeling it but felt the better for it after, even if it wasn't really training. Today's 7k on the mill was better. I ran the speed ramps again and felt pretty strong and could have done a couple more - the session was only for seven and ends after you reach that. More tomorrow of something.

A Semi

After the weekend's blip I felt I needed to keep things on the gentle side, at least a couple more days. So tonight I had a semi - a semi virtual bike race. I set off in almost last place... and stayed there! But after a very gentle start I put in a few steady state efforts with a bit more power. Definitely wasn't going to push myself too much. Mentally it felt good. A run of some sort tomorrow.

Back After A Gap

So I came down a bit ill Friday. Fever, light headed, achy and a sore throat. Spent the day dozing on the sofa and generally felt a bit pants. Felt better Saturday but had the test booked and if I didn't I'd be isolating all week. My gut feeling was that it was going to be a negative and so it turned out. By Sunday I was feeling back to normal and tried a bike workout. I felt a bit lacking and knocked it on the head half way through but I felt better in myself for having done something. Tonight I had a good session on the treadmill, repeating the hill session from last week and managed to increase the pace. Knocking three minutes off the time for the 5k hill route.

Right, That's Me Planning A Few Trips To The Mountains....

KIDDING! Calm down, just joking. I shall be continuing to stay home and exercise locally but sadly I think the new Corona message is going to lead to the flood gates on unnecessary trips out and about. On a brighter note, put in a bike workout yesterday and a treadmill session today. Neither were the greatest, my legs felt a bit knackered on both occasions. More tomorrow of some sort...

Not Been Feelin' It

But got out and about today, over to Hope Wood. Ran a couple of sections I've not done for ages. The first section, on the west side was good. The climb up the small wooded path was nice a clear. The other section on the east - missing out some climb, was much overgrown in places. I guess it needs to be run more often to keep it viable. Not that I was going quickly but it was definitely even slower going through there. Pleased to have motivated myself to get out there...

Killed the Sprint or the Sprint Killed Me?....

Yep, definitely the latter. So it was only a group ride tonight for stage 1 of the Tour For All on #Zwift and after the initial argy-bargy I found myself riding in a smallish group and we were going along at a decent pace. There was the odd attack from those wanting to do a Freddie Mercury - and break free, but they mostly came to nothing. Maybe a couple got away during the 28km ride but then it was a ride not a race and I was happy to sit in and recover from yesterday's treadmill session.

Into the final couple of kilometres, as is customary for a group ride, all bets are off when it comes to the sprint and I decided there wasn't anything to be gained from a standard 100-300m sprint so I went long.... Too long as it turned out. I put the hammer down from about a kilometre out and pushed myself to the limit - and just a little beyond. My engine gave up the ghost with about 100m to go. I was spent and more but I managed to get across the line with only one of the group getting there ahead of me. I practically slide from the pedals and onto the floor. I was in some oxygen debt but after a minute I was able to save the ride up to Strava - got to get the important things done.

Two options for tomorrow. Option one, another treadmill session. Option two, sod all. I think we all know....

I "Enjoyed" That One

A medium tempo/speed effort on the treadmill out at 3 to 4 minutes per rep with only 30s recovery between sections. My heart rate was heading towards 170 during the last few reps and wasn't really recovering much during the recovery. Being part of a group session of 60 or so other runners really kept me going though. It's easy to abort a solo session when you've had enough but somehow being part a group session, albeit a virtual one, provides that impetus to see it through. A good 42 minutes training ticked off. 

Legs Feeling A Bit Feeble

So I ran one of the new Zwift training sessions yesterday and it was pretty good. Cooled down afterwards with twenty minutes on the bike. Today I was planning on doing an hours group ride followed by a run. I did the ride but as the hour progressed I knew my legs were toast. The last ten minutes, despite the low power output, was hard work. Suffice to say, the run didn't happen. I wasn't going to put myself into the red and hopefully, by skipping it today, I will live to run another day - or tomorrow as it is know in the trade....

A Bit of Group Training Tonight

I've missed a couple of days this week. Haven't been feeling it. I knew I didn't want to miss a third day in a row but I wasn't sure what to do. In the end I spotted an interesting group training session by the GTN and went with that. It was good and went by pretty quick. After a ten minute warm up it was three short, faster efforts followed by three longer efforts. It felt good to keep a steady pace for each of those six minute sections. 

A Bit of Crit on a Monday Evening

Not gonna lie, my quads are a bit sore. The springiness of the treadmill footplate is no substitute for pounding the miles on Terra firma. Decided on an 'easy' crit race on #Zwift tonight. I plumped for the 23k, 12 lap version. I like the short lap of the Crit course. I set out easy and it stayed that way... for all of about half a lap before I found myself slipping off the back of a decent sized group. From there it became a race and despite the soreness in my legs I started to crank it up a notch to hold the group. I eventually fell away but not before I was thoroughly ensconced in the race and battling it out for the minor places. Good workout but possibly burnt my bridges for tomorrow's scheduled speed ramps.

Into The Forest...

But staying local so don't panic. No car journey's were involved in the making of today's effort... I decided to have a pootle out. 5.3km over to Hope Wood and back. Forgot how steep the ascent up into the woods was - I enjoyed the return journey more than the out. It was hard work but looking at the stats from my last few goes on the loop, I took about the same time. I'm going to run the loop again in a couple of weeks as a gauge to improvement - or not, as the case may be.

Back With A Few Speed Reps

I had a few days off from training midweek as I was feeling a bit tired. Kicked things off again last night with a session on the bike - which ended up quite a short session as I was struggling to keep the wheel on the group ride. It should have been a medium hard ride but I wasn't feeling it and didn't want to burn myself up trying to keep up. Today I decided on some speed reps on two feet, after a mile warm up. I was unsure how things would go, based on the weeks efforts so far but it went okay. Should be up for more of something tomorrow.

A Recovery Start To The Week

A virtual 5k amble yesterday and an equivalent bimble on the virtual bike tonight. I was going to race tonight but even as I warmed up in the start pen, I knew that wasn't on. My legs felt heavy so easy ride it was. I know that was the sensible choice - although I did have a bit of an attack on the three short, sharp climbs at the back end of the race. 

Big Bad Ben Nevis Bagged - Virtually

So that's the final peak of my week's four peaks challenge complete. I was sweating cobs by the end of my virtual ascent. My top was mingingly damp. The stats; 1345m ascent with the treadmill set on 12% incline and a distance was 11.3km. Not sure I'm ready for a virtual Everest just yet, but maybe, if we're still in lockdown in a month's time...

Hilly Group Ride

A 42km group ride on #Zwift with team ISN's Ben Hermans and Andre Greipel. It was nice and easy on the flat but I put in a bit more effort on the two climbs, Leith Hill and Box Hill. Over all a decent recovery workout. The pro-rider group rides always bring out lots of people - and so they did today. 

Andre Greipel going past on the final climb

Snowdon, Virtual Peak Number Three

As planned it was 1085m of ascent tonight, to reach the virtual summit of #Snowdon. Peak number three is bagged. Just the big one to go on Sunday and that'll be the full set. Tonight's 'run' was 9.1km at 12% incline - and it definitely hit the calves. Pretty much from the off, they were tight. Going to do a bit of bike work tomorrow and a flat run of somekind...

Peak Number Two Complete

So my virtual four peaks challenge continued tonight with 978m of ascent to reach the virtual summit of Scafell Pike. The distance was 9km with the incline set on 11%, #Zwift. Surprisingly I was able to speed up the efforts as the distance - and climb - progressed. Felt good. Up Friday is the virtual peak of Snowdon...

I've Gone Hilly Silly

So tonight's 5k #Zwift group run turned out to be a structured incline run. I did not read what was written on the tin before starting. Instruction was given at various points to set a certain incline on the treadmill. The incline was anywhere from zero to 7%. Once I was there in the start pen I thought what the heck, in for a penny...

My legs felt okay - for all of about 400m. After that it felt like I had lead boots on. I almost considered stopping but I'm glad I didn't. I guess going from sat on your butt all day in the office to a very limited warm-up before the off, isn't ideal preparation - there's probably a lesson in there somewhere... The further into it I got the better me legs felt. Into the final kilometre I actually slightly ignored the official instruction - the rebel I am. Keeping the pace constant, I actually went all in. Increasing beyond the 7% instructed up to 10% across the line. Felt good by the finish.

After the run I was onto the bike for a very gentle hours #HERD group ride. A very welcome low power affair - apart from the sprint section where I decide to have a blast. We hit the sprint three times during the 31km ride and I actually blasted through my 10s power record by 50W to record 710W. Other than that it was a good recovery.

Up tomorrow is peak number two, Scafell Pike. 978m @ 11% incline gives it 8.9km but I'll probably round that to 9km...