With one week until the National Duathlon Championships, things are not looking too bad considering occurrences outside of training! If I can stay healthy, then it may be a decent race. That said, CJ, my youngest, is suffering with a stomach bug. Having been the target for some projectile vomiting I am hoping that I will not contract the bug!
Training has been ok the past week. A few easy days seem to have done the trick. After the sad showing during the previous weekend’s ride with Turbo man, I took a few very easy days. On Thursday I did a short and sharp turbo session followed by 6 x 400m run efforts with 1 min recovery. The turbo session was most enjoyable and had me dipping in and out of anaerobic land:
Warm up
3 x 15 sec hard/15 sec spin
1 min spin
5 x 15 sec hard/15 sec spin
1 min spin
7 x 15 sec hard/15 sec spin
1 min spin
9 x 15 sec hard/15 sec spin
1 min spin
7 x 15 sec hard/15 sec spin
1 min spin
5 x 15 sec hard/15 sec spin
1 min spin
3 x 15 sec hard/15 sec spin
1 min spin
2 min @ 350W
This is a good session and I monitored my power output. And stayed constant at 400W up to the set of 9 and then 420W to the end. The 2 min @350W seemed like spinning after the short and sharp stuff.
Off the bike, the 6 x 400m went ok too, though the legs were wobbly:
1:26, 1:19, 1:16, 1:19, 1:16, 1:12
These times are quicker than previous efforts so the running may be coming together.
After another 2 easy days I rode with Turbo Man for the last time before he moves to Plymouth . . . Sniff. . . Turbo Man has been a great training partner (on the bike at least! Yes, we have done the odd run together too!). We did 3 hours and I needed some longer efforts. I was on the TT bike, complete with disc and deep rim front so turbo on his road set up was at a disadvantage from the start. He also decided to put someone else’s legs on this Sunday . . .
Training has been ok the past week. A few easy days seem to have done the trick. After the sad showing during the previous weekend’s ride with Turbo man, I took a few very easy days. On Thursday I did a short and sharp turbo session followed by 6 x 400m run efforts with 1 min recovery. The turbo session was most enjoyable and had me dipping in and out of anaerobic land:
Warm up
3 x 15 sec hard/15 sec spin
1 min spin
5 x 15 sec hard/15 sec spin
1 min spin
7 x 15 sec hard/15 sec spin
1 min spin
9 x 15 sec hard/15 sec spin
1 min spin
7 x 15 sec hard/15 sec spin
1 min spin
5 x 15 sec hard/15 sec spin
1 min spin
3 x 15 sec hard/15 sec spin
1 min spin
2 min @ 350W
This is a good session and I monitored my power output. And stayed constant at 400W up to the set of 9 and then 420W to the end. The 2 min @350W seemed like spinning after the short and sharp stuff.
Off the bike, the 6 x 400m went ok too, though the legs were wobbly:
1:26, 1:19, 1:16, 1:19, 1:16, 1:12
These times are quicker than previous efforts so the running may be coming together.
After another 2 easy days I rode with Turbo Man for the last time before he moves to Plymouth . . . Sniff. . . Turbo Man has been a great training partner (on the bike at least! Yes, we have done the odd run together too!). We did 3 hours and I needed some longer efforts. I was on the TT bike, complete with disc and deep rim front so turbo on his road set up was at a disadvantage from the start. He also decided to put someone else’s legs on this Sunday . . .
. . . and he was finding it tough going. I also seemed to have put someone else’s legs on but I was lucky in that they were a good pair! I felt strong and enjoyed the efforts. Off the bike I did the same 5 miles hard run with yet more wobbly legs. This week I averaged 6:12 per mile, as opposed to 6:25 per mile the previous week.
Swimming has also been on the up. I continue to build the swim fitness and I have joined speedy Nige Porter again with some nice sessions. This morning we did 2 x 200, 4 x 100, 8 x 50 all off the minute mark as the main set. I found it tough and did not stay with Nige but I felt smoother and coped better with the pace. 200s were 3:05 and 3:08. 100s between 1:33 – 1:34. 50s between 43 – 44sec. Again, not great times but not bad for me after the winter’s technique work.
Apologies for the lack of pics lately. I still have problems with my computer. Train well bloggers and best wishes to Mat Stephenson, Daz Sharpe and Pete Norris, who are competing in Ironman South Africa on 5 April. Also, Jackie Wren, Pete Russell and myself compete at Milton Keynes at the National age Group Duathlon Champs on 5 April – Let’s pray for decent conditions.
Swimming has also been on the up. I continue to build the swim fitness and I have joined speedy Nige Porter again with some nice sessions. This morning we did 2 x 200, 4 x 100, 8 x 50 all off the minute mark as the main set. I found it tough and did not stay with Nige but I felt smoother and coped better with the pace. 200s were 3:05 and 3:08. 100s between 1:33 – 1:34. 50s between 43 – 44sec. Again, not great times but not bad for me after the winter’s technique work.
Apologies for the lack of pics lately. I still have problems with my computer. Train well bloggers and best wishes to Mat Stephenson, Daz Sharpe and Pete Norris, who are competing in Ironman South Africa on 5 April. Also, Jackie Wren, Pete Russell and myself compete at Milton Keynes at the National age Group Duathlon Champs on 5 April – Let’s pray for decent conditions.
1 comment:
Very witty, not sure whose legs I had but I want the pair you had next time.
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