…leaves only enough time for Tabata sprints.
A little better than Friday but still quite a drop-off in speed throughout the set.I attempted to hold 35+ km/h for every set and found this impossible by set 6 onwards. I’ll have a look at the data later but I seem to remember the speed dropping off to 30 on Friday.
Running has taken an unplanned back seat once again: too much to do, too little time. I am 5 days out from my first race of teh year and need a booster session; If time allows I’ll do a fast 5k tomorrow to address that, then it’s only easy runs after that.
…like a hole in the head!
I have not sat on my racer all year and since I got a rare moment alone at home I decided to jump on the trainer and decided to do a set ot timewise-tabata sprints; 15 minute w/u, 8x(20 seconds Max, 10 seconds rest), 2 min w/d.
Hurt lik hel and there was a HUGUE drop off in power as the sprints progressed. This means that I simply had not got the fitness for it. No biggie – better than a zero day!
Nice MTB ride over lunch. My third time on the course and I’m getting slightly better and am enjoying it much more! Fitness is desperately lacking and this showed after about 40 minutes where my legs were fried – There was a rather long hill after which I never recovered.
Now, should I run tonight too?
If so, should I do the XTreme or just the 10k?
#####
Did a completely different run than planned: a dead-man’s run. I should have guessed it would be so. Since I train so infrequently, I am usually like a greyhound in the slips – buzzing around the house waiting for my opportunity to go out and run. Tonight was a little different: I was looking for things to do so that I would not HAVE to go out and run. Eventually at 21:30 I headed out the door and started to run. I felt great and decided that I would run the 10km trail, making it a 12km door-to-door trip. I hit the trail after about four minutes and take in the first hill. 3km later the trail splits: straight ahead to the 10km trail, right the 15km XTreme. I decide that I will take the XTreme route only until it intersects the 10km trail again; thus adding about 1.5km on to my night’s endeavors.
Still all is well. Suddenly, about 3-4 minutes after I deviated from my planned route I started to feel bad… very bad. Legs did not want to turn over, HR very low relative to perceived exertion and an unending desire to walk. I decided to plodd on and suck it up. 7km into my run I took a short cut home, leaving me about 3.5 km to go. 5 minutes later I saw annother short-cut and took that one too. I did manage to pick the pace up in the last km but all in all it was a disaster: 9.1km 45 minutes – probably my slowest solo run in 5 years.
Now comes the debate: do I try again tonight or rest a day?
…is what was in contact with the ground for a significant amount of time during my MTB première this year.
I am sadly lacking in both the skills and fitness department – If I had either one of these assets I would have been fine. My back, legs and neck feel tired now; and all after 59 minutes on the bike! It’s time to start making time for cycling…
I had a chance to run today but decided not to do it. I think it’s too close to the run from last night. I’ll wait until later in the evening and see if the chance arises again. I’m flirting with the idea of starting to run every day no matter what. If I have to get up very early or go to bed very late – just do it. Fantasy or plan? Let’s see!
Now, off to see what’s going on in the Giro’. C’mon Cadel!
Finally got out for a run at 21:15. Just the 10km trail, which make it a 12km run door-to-door. Felt tired and the time.of 45:32 did not reflect how difficult it was. If I run tomorrow it will be the 5km trail making it a 7km run.
Interesting gym session tonight:
12km on the concept2: 48:30 av. Power 196w
Short rest
15 x (1 minute @ 255w, 30 secs rest)
10 mins easy on the bike
10 mins steady run
The interval session was possibly a little too easy – I think that in order to go sub 18:30 (1:51/500m) in the 5k I’ll have to make the intervals longer. Next time I’ll do 10 x 1:30 on 30 seconds rest. The time after that I’ll do 10×2:00 on 45 seconds rest. After that I’ll tackle the 5k. Someone will be upset after that; whether it will be Don, Richie or myself remains to be seen.
60 minutes on the trainer today. 56 minutes relatively easy spinning followed by 4 minutes of hell: a tabata sprints set!
Had a big day today – not Tour de France big, but big compared to the training load my body has become accustomed to of late.
I started off on the trainer with the intention of doing 80 minutes easy-steady. I got very bored and decided to swap in a little more intnesity in order to save time. I don’t remember the exact set but it was the usual alternating cadence between 66 and 88 rpm at various intervals. The difference this tome was that I ended with two 5 minute intervals @ 92 rpm at HIM pace.
A few hours later I was in the gym on the treadmill doing a tough set.
30 minutes @ 4:22/km
2 x (2 min @ 3:45/km, 1 min @ 4:48/km)
4 min @ 3:45/km
Too much intnesity – let’s see how I bounce back from that!
Did an easy session on the trainer today:
10 mins w/u
Then, alternated 66/88rpm for the following durations:
7min/7min
6min/6min
5/min/5min
4min/4min
3min/3min
2min/2min
2min/2min
2min/2min
Total 72 mins
HR never crossed 150bpm
I spent 70 minutes on the indoor trainer, riding ultra-conservatively.
10 min w/u 88 RPM
10 min 66 RPM
10 min of 2 min 88 RPM, 2 min 66 RPM
1 min Stand @ 60 RPM
12 mins of 4 min 66 RPM,4 min 88 RPM
1 min Stand
3 min 88 RPM
4 min 66 RPM
8 mins of 2 min 66 RPM, 2 min 88 RPM
… or to put it simpler: I varied the cadence between 66 and 88 RPM a lot!
I feel in no way tired now; I might attempt a short easy run tonight.
