tag:blogger.com,1999:blog-11173475973111236172024-03-26T23:35:53.326-07:00SAGS' TRI-LIFETri to train
Tri to recover
Tri to taper
Tri to race
Tri to eat jaffa cakes and 9Bars
Tri to be humble
Tri not to over train
Tri to put others first (apart from when racing)Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.comBlogger579125tag:blogger.com,1999:blog-1117347597311123617.post-77205384905666227962023-12-22T14:26:00.000-08:002023-12-22T14:26:32.781-08:00Time Warp!<p> <span style="font-family: arial;">š® Wow! Where has the last 2 months go? I guess the Vlog has taken all my time. That was one of the main reasons for creating the Vlog - to stop me working late and getting stressed. Itās certainly done that. But I donāt want to stop this Blog either. Itās been going for so long, it would be a real shame to cease blogging now ā. So letās recap on the last 2 months. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG2FRevz29vf57p1ezvy6rNmMnrDAyBQ_G2__TEqjPPUqn1PHiMRYJiGeJaY04LrZO91fjvla3hJ8iXDK2hLeA3sgFWGIORu_nHHwgeQSapKdpJQ8QG_ttZhTMioOeKZj2qntFptI4SoBRXZ4QhnenUhhpbLSGb92dF8gK3JXS41fDNTzbp24qqTi3uXvY/s3088/IMG_5976.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG2FRevz29vf57p1ezvy6rNmMnrDAyBQ_G2__TEqjPPUqn1PHiMRYJiGeJaY04LrZO91fjvla3hJ8iXDK2hLeA3sgFWGIORu_nHHwgeQSapKdpJQ8QG_ttZhTMioOeKZj2qntFptI4SoBRXZ4QhnenUhhpbLSGb92dF8gK3JXS41fDNTzbp24qqTi3uXvY/s320/IMG_5976.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxgqFg_rd0wK-uPmT2RGhda_CuMpvrnvxEtG3qNqSzJUan8fCkjHFH-TVIwxB25WQS-EmOyAGts8G0khfe3nvmgpJ5Jkf7a6a13ePVpk8uFq1Vl4dL99XHS122KAcBURILcthghMtVBCnjn-4Q_S8zwQaeEC_v4zIiWbSoxCepWvJPVe8Oak3IVxFeIgBW/s3088/IMG_5994.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxgqFg_rd0wK-uPmT2RGhda_CuMpvrnvxEtG3qNqSzJUan8fCkjHFH-TVIwxB25WQS-EmOyAGts8G0khfe3nvmgpJ5Jkf7a6a13ePVpk8uFq1Vl4dL99XHS122KAcBURILcthghMtVBCnjn-4Q_S8zwQaeEC_v4zIiWbSoxCepWvJPVe8Oak3IVxFeIgBW/s320/IMG_5994.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLHsbE5lszkCs7fSc0UO5LMaIm8CIB3CdtJ1KPYS1Z-qM-XQwoV4UjPV5aSymn_lNCsjZnMOkxD1ccLu98bjxOmP-jZ7Qw4PrepVhVWOjT5s1ySEoche6q8USWDF0awHpKsDKcaPhHMf6_ownKvkFQ-cHb_QcwrSKPwt2hdjovntK6cB7au13fR9h6SIrF/s1600/IMG_6071.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLHsbE5lszkCs7fSc0UO5LMaIm8CIB3CdtJ1KPYS1Z-qM-XQwoV4UjPV5aSymn_lNCsjZnMOkxD1ccLu98bjxOmP-jZ7Qw4PrepVhVWOjT5s1ySEoche6q8USWDF0awHpKsDKcaPhHMf6_ownKvkFQ-cHb_QcwrSKPwt2hdjovntK6cB7au13fR9h6SIrF/s320/IMG_6071.jpeg" width="180" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh93ddcFDNbJ5ZEuGgbVwH9WxritGe2SgzlfRB_bpt7TUCHJgM8xaObXU94gGf0fN06J-uHN_OOK48OpoErFmWUrMW3dNsVHzbzZ2Ta9Hpm3fT9SJ0vaLnJx1TcV2C7Y7dM0Hau3Y_VMUy43np0C6VKjjQ5Jb1fu_jO81KvbK4hUk0u7Ow0UsY5CysP9xg7/s3088/IMG_6087.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh93ddcFDNbJ5ZEuGgbVwH9WxritGe2SgzlfRB_bpt7TUCHJgM8xaObXU94gGf0fN06J-uHN_OOK48OpoErFmWUrMW3dNsVHzbzZ2Ta9Hpm3fT9SJ0vaLnJx1TcV2C7Y7dM0Hau3Y_VMUy43np0C6VKjjQ5Jb1fu_jO81KvbK4hUk0u7Ow0UsY5CysP9xg7/s320/IMG_6087.jpeg" width="240" /></a></div><br /><span style="font-family: arial;">The strength and conditioning has been the priority, as planned. My target remains the British Standard Distance Duathlon on 24 March 24. Still maintaining the S&C, I returned to the track to raise the run intensity and bring in sweetspot sessions for the bike. </span><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSGfPALvlyK_0ZIPsN9XOriVs8VTO0o8fqmmwFsybZkCIgd1vBJcUCQ1WNYJLRLhh466xN4Bikk8MMXm0bkD00UHXXGPbKC125uhldMY9-BLKA-KOGW349CMZuVJFNi-dMxgj0cYk_atMrtLl5HbCOzzfPXDEaPABOdneOXyIYeciDUWz0_EOL-EpQNi7h/s4032/IMG_6555.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSGfPALvlyK_0ZIPsN9XOriVs8VTO0o8fqmmwFsybZkCIgd1vBJcUCQ1WNYJLRLhh466xN4Bikk8MMXm0bkD00UHXXGPbKC125uhldMY9-BLKA-KOGW349CMZuVJFNi-dMxgj0cYk_atMrtLl5HbCOzzfPXDEaPABOdneOXyIYeciDUWz0_EOL-EpQNi7h/s320/IMG_6555.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNTvnJ3elyjD7QidS98yFdmanGSlwQBoY_hGW2XjJX3cC0nJy8XtBPjt3jq0OMzUehKLH-8-BQVaFD0OtSNnYB-DY7zTAdtgqBTujr973z9BoDWoaAe0vIX8CjkEI2RooHHHEJ5gogE-cXmGOQPvk-SH-t1qr1aDVQUKwvNGZahDVCL9LzROPZFoOJEvEL/s1876/IMG_6593.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1876" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNTvnJ3elyjD7QidS98yFdmanGSlwQBoY_hGW2XjJX3cC0nJy8XtBPjt3jq0OMzUehKLH-8-BQVaFD0OtSNnYB-DY7zTAdtgqBTujr973z9BoDWoaAe0vIX8CjkEI2RooHHHEJ5gogE-cXmGOQPvk-SH-t1qr1aDVQUKwvNGZahDVCL9LzROPZFoOJEvEL/s320/IMG_6593.jpeg" width="200" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRY4HxuoyMiNHLQhPfJFJ-ZKzaVD05LVJTSByQJW5tCH_9a2FDBfURiKUbWx4ZGpV5VwFn6AtSpir4g_nYzzEmd-JsBtAU2ezqHemrZ_QGxYK0IJSE24jwPAJaEYqT2kgl7msoQHc3phEWD3mGQT98fVctJJ9uncasnV4bu0fBcmeBQbhd0VMP06MVd9p6/s2177/IMG_6594.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2177" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRY4HxuoyMiNHLQhPfJFJ-ZKzaVD05LVJTSByQJW5tCH_9a2FDBfURiKUbWx4ZGpV5VwFn6AtSpir4g_nYzzEmd-JsBtAU2ezqHemrZ_QGxYK0IJSE24jwPAJaEYqT2kgl7msoQHc3phEWD3mGQT98fVctJJ9uncasnV4bu0fBcmeBQbhd0VMP06MVd9p6/s320/IMG_6594.jpeg" width="172" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOiq07uXqlbXa84k76DJVJEM-K84MZzIMCkmRJEoLmIJbw3VznNV8TZPgSp8Nj7ciLcJnVSLUO1dsxyclELS2UGk9eMBGuIpftoBM-z2dXxJFpSo-1u93tFCG83t7Yl8KasfAEhJp5PvdtUw-T4JeRbARyVhtXyaNR-8jPGU4jLyYeLKGwrS5oEBY-hpEn/s1287/IMG_6610.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="414" data-original-width="1287" height="103" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOiq07uXqlbXa84k76DJVJEM-K84MZzIMCkmRJEoLmIJbw3VznNV8TZPgSp8Nj7ciLcJnVSLUO1dsxyclELS2UGk9eMBGuIpftoBM-z2dXxJFpSo-1u93tFCG83t7Yl8KasfAEhJp5PvdtUw-T4JeRbARyVhtXyaNR-8jPGU4jLyYeLKGwrS5oEBY-hpEn/s320/IMG_6610.jpeg" width="320" /></a></div><br /><span style="font-family: arial;">The track sessions have been enjoyable, even with a couple of icy evenings to contend with. As we get towards the end of December Iāve just completed a track session that indicated some decent run form: a pyramid session of 400, 800, 1200, 1600, 1200, 800, 400. I averaged 3:28 per k across the session, with the 1600 at 5:42. Pretty chuffed with this session. But have I suddenly found my race form too early? Iām thinking of some reverse periodisation sessions by bringing in some longer endurance steady runs. But keep building the sweetspot bike sessions. </span><p></p><p><span style="font-family: arial;">Right, itās late and I need my Zzzzzzzzs. Iāll update further to document all the YouTube channel stuff and also a recent Podcast I was lucky enough to be a guest on. The AMP Podcast specialises in chats with Age Group multisport folks - aspiring or experienced , itās not elitist. More to come on this </span></p><p><span style="font-family: arial;">See you all š later. . . . </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB_a5o_krjPq6GIm2liWApA1q4LL0I24WrtVfSy_6-79Gl-3V__kiV8do3bdM1mieX5fgPRzjPSaZYX2XPRU7rB2sia8BmqQ5Ot4jfq6XXuXskpWBK-WYf9SrAvhJd_g2ZotB1ajbYKLiVBERrpT8U8giuhwfb8s-8N7UGVYKXanadY0UWpoQoSZBj2IEp/s514/IMG_6624.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="513" data-original-width="514" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB_a5o_krjPq6GIm2liWApA1q4LL0I24WrtVfSy_6-79Gl-3V__kiV8do3bdM1mieX5fgPRzjPSaZYX2XPRU7rB2sia8BmqQ5Ot4jfq6XXuXskpWBK-WYf9SrAvhJd_g2ZotB1ajbYKLiVBERrpT8U8giuhwfb8s-8N7UGVYKXanadY0UWpoQoSZBj2IEp/s320/IMG_6624.jpeg" width="320" /></a></div><br /><span style="font-family: arial;"><br /></span><p></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-42061776447583024132023-10-22T23:47:00.003-07:002023-10-22T23:47:53.952-07:00Blog or Vlog. . . Or Both?!<p> <a href="https://youtu.be/CSc3hxwkmfk?si=wFIWw6a9oReHVEFr">https://youtu.be/CSc3hxwkmfk?si=wFIWw6a9oReHVEFr</a></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimiUmm50_tLvt_tqco6WYFFMzKN3ei9YFM58-gEBUubsnxOjpDVFclfPY7CHIzQyDPDRZH4IFj0vTeDLgS9coLpszD0RZkT_R6qy4Qvbcpzv5Ld0q2Kp7ChUHOlX1T7xP7C4yc0WXqRbmZ3Pb7dsfWYW558Zo72dF2eQAnkj4UNfskZTo1HoPAwBCGLMHS/s2532/IMG_5936.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimiUmm50_tLvt_tqco6WYFFMzKN3ei9YFM58-gEBUubsnxOjpDVFclfPY7CHIzQyDPDRZH4IFj0vTeDLgS9coLpszD0RZkT_R6qy4Qvbcpzv5Ld0q2Kp7ChUHOlX1T7xP7C4yc0WXqRbmZ3Pb7dsfWYW558Zo72dF2eQAnkj4UNfskZTo1HoPAwBCGLMHS/s320/IMG_5936.png" width="148" /></a></div><p></p><p><span style="font-family: arial;">It has been a month since my last post here. Thatās because I have started a Vlog! See link to my YouTube channel aboveā. What does that mean for this Blog? I canāt bring myself to bin it, after nearly 16 years! So I think Iāll maintain this ills fashioned media! The Vlog is documenting my training as I prepare for the 2024 National Duathlon Champs on 24 March at Oulton Park. I really hope itās not freezing come race day - hate the cold and thatās an early season race for sure. </span></p><p><span style="font-family: arial;">Training has continued in a positive way, with the strength focus still the priority. The weight has been increasing and Iām primed to start more explosive Plyometrics. I need to be in shape for mid-March. That means some more intense training late-December and January. Brrrrr freeze š„¶ </span></p><p><span style="font-family: arial;">Iāll post my latest training status on here soon - BRB. This Blog is not dead yet!</span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-35682046111686931532023-09-24T08:59:00.007-07:002023-09-24T09:00:11.468-07:00Finding New ways to Stimulate Adaptation <p> <span style="font-family: arial;">The title of this post is very important to me as I approach the big six zero next year! Itās taken a while but Iāve come to terms with the fact that lifetime PBs mean nothing when racing now. I was still chasing lifetime PBs for cycling and triathlon into my early 50s. But resetting as I left the RAF after 34 years rocked my life in so many ways. Racing in any format went south. I ticked over at best. Since 2017 Iāve had a few āokā results but nothing compared to 2023. Iāve felt back āon itā and ran really well . . . For my age. And this is what Iāve accepted - a new baseline that I need to hold or minimise the decline as best I can. This means repeating the strength and conditioning that seemed to set me up so well. But not just repeat the same exercises and build plan. I want to try and find new ways to stimulate the old bones (and muscles!) and hit the new age group next year during full bore. That means being in top condition and race fit for late March 23 to race competitively at the British Duathlon Champs.</span></p><p><span style="font-family: arial;">So after only 3 strength sessions Iām actually getting hyped to see what I can achieve. I have 2 tweaks so far to make to the strength sessions. </span></p><p><span style="font-family: arial;">Firstly, include single leg bike technique pedalling on the spin bikes when completing the standard sessions. Secondly, incorporate calf specific strengthening. This is because there is evidence that calf strength is the biggest factor that causes speed decline in older runners. These are small changes but could be significant gains - or at least maintain my speed from this year. Iāll also bring in more stride sessions throughout the winter. I started quite late with these sessions this year. </span></p><p><span style="font-family: arial;">Ok. Itās early days but time tends to zip by quickly. Iām aware that Iāll probably need to start run track sessions Dec/Jan. </span></p><p><span style="font-family: arial;">Until next time. . . </span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-88952852719564501202023-09-22T14:42:00.001-07:002023-09-22T14:42:27.670-07:00Resetting Continues<p> <span style="font-family: arial;">Another week+ gone by and thankfully Iām continuing to recover from covid, albeit slow recovery. Iām still not firing on all cylinders but letās not groan about covid anymore. </span></p><p><span style="font-family: arial;">Iāve completed 2 conditioning sessions back at the gym now. After the first one I was pretty sore for days. After the second session I wasnāt nearly as sore. So hopefully the strength and adaptation will kick in. </span></p><p><span style="font-family: arial;">In other news I packed up my Wahoo KickR for a warranty return. I should receive a replacement shortly. I only asked for some maintenance advice due to some creaky flywheel noises and that resulted in Wahoo offering a replacement. Howās that for customer service. </span></p><p><span style="font-family: arial;">So with no turbo to use I did some single leg work in the gym using their spin bikes. At this stage of my training where Iām building strength I actually think this single leg focus is a good thing. Iāll be incorporating this aspect into my regular gym sessions. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghfn3pndpibjKAZbx4KaV7ONSkqygZ01gQPNf7eg1K6JCycRmSRLXwfW07HfEnEkUfN26624juFs09AwkYdrvuPgTlsz9hFlRiROZ5CU0i5w0aVh1dX-Yhl1-dwMx0d_9juctTWKwzwhM9FtA0KpXU6RC8vBMuRj1o4y9PAGdbImydAOWx5SIKVnI91qx5/s4032/IMG_5753.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghfn3pndpibjKAZbx4KaV7ONSkqygZ01gQPNf7eg1K6JCycRmSRLXwfW07HfEnEkUfN26624juFs09AwkYdrvuPgTlsz9hFlRiROZ5CU0i5w0aVh1dX-Yhl1-dwMx0d_9juctTWKwzwhM9FtA0KpXU6RC8vBMuRj1o4y9PAGdbImydAOWx5SIKVnI91qx5/s320/IMG_5753.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9gqwNGqOrvDwHGGSyW3UvqTmtgb1ZsAF_GjmZJQnxrQBRAiIRUIsI99ZgQXaS322VwzITH5LFryg-tKGn7MiBzVeESaUJEEMgFraM0-sLglqI8Xo6ACGEXBbHA6mvVcpiSOdNdT4jOE7TgMsmEibvV9K8QqqFhR0UF_ytLiw9MJ1yHIgIOGqGaPNpbZRg/s3088/IMG_5754.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9gqwNGqOrvDwHGGSyW3UvqTmtgb1ZsAF_GjmZJQnxrQBRAiIRUIsI99ZgQXaS322VwzITH5LFryg-tKGn7MiBzVeESaUJEEMgFraM0-sLglqI8Xo6ACGEXBbHA6mvVcpiSOdNdT4jOE7TgMsmEibvV9K8QqqFhR0UF_ytLiw9MJ1yHIgIOGqGaPNpbZRg/s320/IMG_5754.jpeg" width="240" /></a></div><br /><span style="font-family: arial;"><br /></span><p></p><p><span style="font-family: arial;">I also got out for a spin with Jase Walkley last Sunday for a real ride! Great fun and riding the TCR was such a joy</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi908UTxz1gKBNW0m79MgB6kPD7Q7l9mF2EUDWV083Hc6NTVu0upTG4tdmxIih9nChjycENUZ1D9n42pKpu4kywhoIoN-FzK_JosPeqE0rCdvQtowZdLBKTMFUHBmYicgpJMXewKMoYaNZFfCDXf8y99hSY0QFcGCN5d8Qj-ayu443_61PwsSFdMvt5-6F8/s4032/IMG_5748.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi908UTxz1gKBNW0m79MgB6kPD7Q7l9mF2EUDWV083Hc6NTVu0upTG4tdmxIih9nChjycENUZ1D9n42pKpu4kywhoIoN-FzK_JosPeqE0rCdvQtowZdLBKTMFUHBmYicgpJMXewKMoYaNZFfCDXf8y99hSY0QFcGCN5d8Qj-ayu443_61PwsSFdMvt5-6F8/s320/IMG_5748.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ-7Alm4zJ2QVy3v8HG0dlDooDhTvNozcpW9cjo-x7FfubElrzrNGVoliC1nmc0cASXw5y6i95UToTzpmQpnkQ7u5cPe61aGGRF19DlBNI_slJW1H7td9UywUaOu36UvmTe7J27_haxY1-t-LmXABOk_mfgpfp9oLI15n-ZDdBF7SC3ZRmxzJtrTkA8ZJw/s3088/IMG_5749.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ-7Alm4zJ2QVy3v8HG0dlDooDhTvNozcpW9cjo-x7FfubElrzrNGVoliC1nmc0cASXw5y6i95UToTzpmQpnkQ7u5cPe61aGGRF19DlBNI_slJW1H7td9UywUaOu36UvmTe7J27_haxY1-t-LmXABOk_mfgpfp9oLI15n-ZDdBF7SC3ZRmxzJtrTkA8ZJw/s320/IMG_5749.jpeg" width="240" /></a></div><br /><span style="font-family: arial;"><br /></span><p></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-65121364799230933962023-09-14T12:13:00.000-07:002023-09-14T12:13:14.051-07:00COVID Recovery and Fake Nikes!<p> <span style="font-family: arial;">Two weeks since my last Blog and at least a week into COVID recovery. Still not feeling great and my good form seems a long time ago already. Of course Iāve been here many times with injuries and illness. The mind plays tricks and you think all is lost. Truth is, I need these short and long term goals and the training build to hit those goals. So when the training is interrupted and the goals are reset and seem way in the future itās tough. Thatās space Iām in now. But the pressure - if thatās the right terminology - is that next year I move up into the 60-64 age group and if I can relocate this yearās form I feel that I can be competitive in national Duathlon competitions. Plus Iāve qualified for the European Sprint Duathlon champs; just donāt know where this event is yet or when or if I can afford to goš„ø. </span></p><p><span style="font-family: arial;">Anyway, fact is I am now resetting from covid and aiming to start the same kind of routine that got me fitter than ever this year. That means the start point is conditioning. Here we go! </span></p><p><span style="font-family: arial;">On to the next part of this blog post - fake Nike Alphafly super trainers! I love the Nike Alphafly and Vaporfly trainers. They are a game changer for sure. So when I saw a purchase option for Alphaflys at Ā£99 I thought wow; got to get me some of these. . . . Even though I donāt need them right now. The provider was OnBuy.com; supposedly a reputable shop window purchase site. Turns out they are fake. When I received them they were instantly way heavier than my current real Alphaflys. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhny8a3zkER5RV6S1ogYJeho_I70g5l8_N1XawhVKSKJ7cAO0-Uv3dFfYBCiaZAVipt-EMxSgLN8LXhjfKiixKatX8pKAV_1a6dzAdW_wIPTxYQ93EPhR81PgrQjYdykvLWPiucii6JtJyw2HtL5rgxSvJLhWU5HwQ9Qd5OJTbvQOtf274OfCFZrNcRsiCj/s4032/IMG_5735.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhny8a3zkER5RV6S1ogYJeho_I70g5l8_N1XawhVKSKJ7cAO0-Uv3dFfYBCiaZAVipt-EMxSgLN8LXhjfKiixKatX8pKAV_1a6dzAdW_wIPTxYQ93EPhR81PgrQjYdykvLWPiucii6JtJyw2HtL5rgxSvJLhWU5HwQ9Qd5OJTbvQOtf274OfCFZrNcRsiCj/s320/IMG_5735.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxchWYNPU_D29-AF7PHWb3Plze8nL_Tnt2o4Co7pWuf40BoVaDC2xVoKNGt_eeMYZezVfizRolzeVoZSe-wkqhVFMKgcF7TX2y1Th6k7OhqROVP6rpGdwsfOqj1qgGl73nPvN10ZVUZVfzBcc042DAZpaMpxjAs9OEY7pA8C7f34E5J1vBrXHlypncPqQb/s4032/IMG_5737.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxchWYNPU_D29-AF7PHWb3Plze8nL_Tnt2o4Co7pWuf40BoVaDC2xVoKNGt_eeMYZezVfizRolzeVoZSe-wkqhVFMKgcF7TX2y1Th6k7OhqROVP6rpGdwsfOqj1qgGl73nPvN10ZVUZVfzBcc042DAZpaMpxjAs9OEY7pA8C7f34E5J1vBrXHlypncPqQb/s320/IMG_5737.jpeg" width="240" /></a></div><br /><span style="font-family: arial;">As well as the weight, they are not stiff at all. I can bend them in half. Where as the real ones are mega stiff - and stiff for a reason; so I assume the fakes donāt perform well at all. </span><p></p><p><span style="font-family: arial;">Another cake signpost is the tongue label on the fake:</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje3yuuaT0w4MlxnBu6dBp0MAheSIJtGtrgYMWWIqcStzRv2KGTIewQnpt9954kisf4yYCce4aMG3qNSJEAczisQ2DKOQFe8iraZI1nm2Du67DOO2EDPs3zgkEHA3WJKlC0DJiai9UhzEko5iv0ZGEeeQQsZ2QBuZXZjcb3-75zPem0xVIqWCiIa4VKAWSq/s4032/IMG_5738.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje3yuuaT0w4MlxnBu6dBp0MAheSIJtGtrgYMWWIqcStzRv2KGTIewQnpt9954kisf4yYCce4aMG3qNSJEAczisQ2DKOQFe8iraZI1nm2Du67DOO2EDPs3zgkEHA3WJKlC0DJiai9UhzEko5iv0ZGEeeQQsZ2QBuZXZjcb3-75zPem0xVIqWCiIa4VKAWSq/s320/IMG_5738.jpeg" width="240" /></a></div><br /><span style="font-family: arial;">The words Alphafly NEXTZ is clear. But this is not what genuine Alphafly shows:</span><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvMIsdRuAb4aokixka631LtbHIzB2R3C6zAIvy0BlHnA9m3U2c3Slku7dy2PSrfRt5RIdggkFgfG_WP8KxM4JSm2q_0hdvHG8OeAhY25IXQbv5C2PevgM1U-jt4UuXalZo6tKZvIWaYexyysY0u7AhHmhIGKKpOl1D1FnIuJWEz_WxW2KbPN66s5ivJf30/s4032/IMG_5739.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvMIsdRuAb4aokixka631LtbHIzB2R3C6zAIvy0BlHnA9m3U2c3Slku7dy2PSrfRt5RIdggkFgfG_WP8KxM4JSm2q_0hdvHG8OeAhY25IXQbv5C2PevgM1U-jt4UuXalZo6tKZvIWaYexyysY0u7AhHmhIGKKpOl1D1FnIuJWEz_WxW2KbPN66s5ivJf30/s320/IMG_5739.jpeg" width="240" /></a></div><p><span style="font-family: arial;">It is clear that the proper words should be Alphafly NEXT%</span></p><p><span style="font-family: arial;">So there we are. Always purchase from a known source! Good news is that I can return these and OnBuy.com do provide purchase protection. </span></p><p><span style="font-family: arial;">Onwards and upwards </span></p><br /><span style="font-family: arial;"><br /></span><p></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-68966892243711455612023-09-02T05:33:00.002-07:002023-09-02T05:33:26.928-07:00End of Year Races Derailed - COVID Hits<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ9k2-gNL4Bt2I_-Cn8lfEfU5wjile_uNeVgBMgEGwD6IS9SCjEyiHYqmEfGhF6aB-ZEMSLRo8h-BRM-JJ8v4FP2x2PT4s6jB58LMBAukpWd2DxxNQhXr3UYrofTPLv-HdG1rrSrKc54ouUfFgbMqRq180BQT1iAkXpZ-34E3YX3QEpxAHELpcrONKuxbo/s3088/IMG_5711.jpeg" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" height="320" data-original-height="3088" data-original-width="2316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ9k2-gNL4Bt2I_-Cn8lfEfU5wjile_uNeVgBMgEGwD6IS9SCjEyiHYqmEfGhF6aB-ZEMSLRo8h-BRM-JJ8v4FP2x2PT4s6jB58LMBAukpWd2DxxNQhXr3UYrofTPLv-HdG1rrSrKc54ouUfFgbMqRq180BQT1iAkXpZ-34E3YX3QEpxAHELpcrONKuxbo/s320/IMG_5711.jpeg"/></a></div>
Today is 2 Sep 23 - yup, birthday time again. My present to myself this year is a sose of COVID
<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_z22pp_PihtL1QFq0YCKZWJK5nBDnP4Bkdpr8gIdnabq8Zi5ZU5fIG_2Nde1Byu1TKhx_puWio3JdYZEUkh9TRl0ZWXTxiPLzkjY5JHPWmHVb_7mpvuqYzyed8MzNXur-kK8My0kbteyg6lJSR-5Vqxxq-TwrmejRvQixhUosRLm2hMN_voDrgb3PO1d5/s4032/IMG_5710.jpeg" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" height="320" data-original-height="4032" data-original-width="3024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_z22pp_PihtL1QFq0YCKZWJK5nBDnP4Bkdpr8gIdnabq8Zi5ZU5fIG_2Nde1Byu1TKhx_puWio3JdYZEUkh9TRl0ZWXTxiPLzkjY5JHPWmHVb_7mpvuqYzyed8MzNXur-kK8My0kbteyg6lJSR-5Vqxxq-TwrmejRvQixhUosRLm2hMN_voDrgb3PO1d5/s320/IMG_5710.jpeg"/></a></div>
Darn it; this will deinately mess up my race plans for end of season. It's Newcastle 10k next Sunday. Then the Autumn Darley Moor Duathlon on 17 Sep 23. Finally, I had planned to race the Knutsford 10k on 1 Oct 23. All these events are now looking very doubtful. I guess I just need to reset for next year earlier than planned. Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-33619741913681637532023-08-28T09:54:00.000-07:002023-08-28T09:54:15.555-07:00Super Shoes - Saving the Legs<p> <span style="font-family: arial;">Iāve mentioned the subject of the running shoe development over the last 5 years. The carbon plated āsuper shoesā are a joy to run in for me. This year in particular, has been a revelation, mainly because Iāve stayed healthy. But I really have noticed that my legs are not totally wrecked after hard runs and races. </span></p><p><span style="font-family: arial;">Iāve fallen j on to using the 3 Nike models for training and racing: Tempo Next% for training fast sessions and track, Vaporflys for fast intervals and training races and the Alphaflys for pure racing. These shoes are nit cheap but just managed to bag a mega deal for a new pair of Alphafly:</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2cBbmaGTMq7mGXCW7lqadva-92jiIUAtJbQEUQzdLXdjlXYJWArGTMEEfDKH-V6kV9nRLxmkmCH3CiRzG8HvajlSe2bo9fkCcmmPfgDNTcL1rMye4cZlEOFhKDfj7drValTsolOf5eFLWkQwaMBqZtT-JX_qp-DNXCQi-SdP_hhSBNjZEKDOYGedl3MIA/s220/IMG_5696.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="220" data-original-width="220" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2cBbmaGTMq7mGXCW7lqadva-92jiIUAtJbQEUQzdLXdjlXYJWArGTMEEfDKH-V6kV9nRLxmkmCH3CiRzG8HvajlSe2bo9fkCcmmPfgDNTcL1rMye4cZlEOFhKDfj7drValTsolOf5eFLWkQwaMBqZtT-JX_qp-DNXCQi-SdP_hhSBNjZEKDOYGedl3MIA/s1600/IMG_5696.jpeg" width="220" /></a></div><span style="font-family: arial;">Happy days and I look forward to trying these out. </span><p></p><p><span style="font-family: arial;">As for training this weekend the Parkrun session was tough but managed a low tempo Zwift session ok on Sunday. Today I wanted to have an easy day but also turn the legs over. So I unwrapped the treadmill and did some fast feet work. I enjoyed this different type of session and hopefully not too much fatigue building to enable me to bag a quality track session on Wednesday </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyDwHwOYdHxEoRUInlMISl6g99R2PjzvXZVDN8zOIWlcXaqFyjyxEgJgHBz_iYQxcwo4dpikxgA_QpamWVy1g' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><span style="font-family: arial;"><br /></span><p></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-37036830943254526332023-08-26T04:55:00.004-07:002023-08-26T04:55:35.739-07:00Key Run Session<p> <span style="font-family: arial;">Today I completed my planned key run session that was integrated into The Wammy Parkrun. The session consisted of: Warm up and drills, 5k Parkrun as over 5k race effort/under 5k race effort, alternating 1k reps. Then finish with a 3k tempo run home. </span></p><p><span style="font-family: arial;">I wasnāt feeling fresh, following a busy work week and broken training routine. But I wanted a key session in the bag, if only to feel better mentally. The 5k over/under set went well I think. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmWwMOhAsmyJRWt3-udyAJukQdrxFa1pbejZRSrRg1v7eUe5GtdbT65Fsg7TJ2Ke22QtBFIFXd_RSCgNbhAmhL-5KtUDubkyIJlPyiXtNCNQ87a59NBXKxj9iVotU8XcJSiSTcHS463g0wCu_YdZcesWE5PHTrbXj-vc_xgV_CBoG_jd64cnMt2RIhHF4e/s2532/IMG_5693.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmWwMOhAsmyJRWt3-udyAJukQdrxFa1pbejZRSrRg1v7eUe5GtdbT65Fsg7TJ2Ke22QtBFIFXd_RSCgNbhAmhL-5KtUDubkyIJlPyiXtNCNQ87a59NBXKxj9iVotU8XcJSiSTcHS463g0wCu_YdZcesWE5PHTrbXj-vc_xgV_CBoG_jd64cnMt2RIhHF4e/s320/IMG_5693.png" width="148" /></a></div><br /><span style="font-family: arial;">I would have liked the over reps to be closer to 3:30 pace but not to be today. I got held up as we approached the dead turn too. But the differential between effort levels worked out ok seeing as I did this on feel without clock watching. Plus I felt strong on the last 1k and recovered quickly to start the tempo 3k. </span><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqNyyzxZaQ9FvKRcD7SNxkKf0SyB-pA-JXKAvxUC0w61P42CojH18jNsTofNDT6gR5YunHXISAHSbJBtca8Y-uNG0b72a9HaISOUof4bLTyceexGMm71DfSAy8Ez87jJL5FT99-3t08zr89f3-arS8sVR23r1zqEQ85Tr7sqOXAR2aVcFl_PwJ5PDOSdgN/s2532/IMG_5694.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqNyyzxZaQ9FvKRcD7SNxkKf0SyB-pA-JXKAvxUC0w61P42CojH18jNsTofNDT6gR5YunHXISAHSbJBtca8Y-uNG0b72a9HaISOUof4bLTyceexGMm71DfSAy8Ez87jJL5FT99-3t08zr89f3-arS8sVR23r1zqEQ85Tr7sqOXAR2aVcFl_PwJ5PDOSdgN/s320/IMG_5694.png" width="148" /></a></div><br /><span style="font-family: arial;">This tempo effort felt ok and smooth. The New Balance Fuelcell Elite trainers felt good; maybe not as snappy as the Nike Alphafly or Vaporfly but a fun shoe to run in that doesnāt mash the legs up. </span><p></p><p><span style="font-family: arial;">The plan is for a L2 endurance ride tomorrow on Zwift as the weather looks pants again. Iād like to get a track session in on Wednesday too. </span></p><p><span style="font-family: arial;">Laters</span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-39927342493907251502023-08-24T11:50:00.001-07:002023-08-24T11:50:40.956-07:00Next Events<p> <span style="font-family: arial;">So with the TT done and a decent run off the bike last Sunday Iāve had a strange week so far (Thursday today). Iāve been on the road a bit with work and this has meant limited training. However, Iāve felt pretty fatigued all week and what training I have done hasnāt felt great. Iām trying to plan the next few events and how to train up to the final race I have booked, which is the Knutsford 10k on 1 October 23. This is meant to be a fast course. Itās also a British Masters Age Group Qualifier. Iāve only gone and registered my interest š±. My 37:31 clocking this year easily meets the time standard. All I need to do is finish top 3 in my age group. Trouble is, Iām in the top end of my age group 55-59. In fact Iām 59 next week. When I checked out others in my category I was seeing times clocked around 35-36 minsš¤Æ. So if I bag too 3 itāll be a miracle. </span></p><p><span style="font-family: arial;">Right, so what events are lined up:</span></p><p><span style="font-family: arial;">Newcastle 10k. 10 Sep 23</span></p><p><span style="font-family: arial;">Darley Moor Duathlon. 17 Sep 23</span></p><p><span style="font-family: arial;">Knutsford 10k. 1 Oct 23</span></p><p><span style="font-family: arial;">I guess thereās not much I can do apart from sharpen up as all these events are not far away. Mindful of feeling tired, Iām not aiming to go crazy this weekend. So a full blown Parkrun effort isnāt a good idea. If I perform badly Iād feel down. So the plan this Saturday is:</span></p><p><span style="font-family: arial;">Warm up run to Parkrun.</span></p><p><span style="font-family: arial;">Drills</span></p><p><span style="font-family: arial;">Parkrun as over/under 1k efforts aiming for 3:30, 4:00. Tough ask but letās see</span></p><p><span style="font-family: arial;">Tempo run home</span></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;">Report to follow!</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_xsqeMzZsfX4prpaEy6fUL39M0US4UluwK7sIj66iygAWy19LSP80v5QXbKbGN5V7sh579BrfFOe1974RiCgXart7U18jsevAx6yA2ZOu5UHD5ut3I_xVO8mjbHwf3uq8pEGzi-BSdB8-2kOVVnNtViViTFGa6YOjQiWyxtLNOMX_J7_J0J0-k_iaUhjF/s3088/IMG_5690.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_xsqeMzZsfX4prpaEy6fUL39M0US4UluwK7sIj66iygAWy19LSP80v5QXbKbGN5V7sh579BrfFOe1974RiCgXart7U18jsevAx6yA2ZOu5UHD5ut3I_xVO8mjbHwf3uq8pEGzi-BSdB8-2kOVVnNtViViTFGa6YOjQiWyxtLNOMX_J7_J0J0-k_iaUhjF/s320/IMG_5690.jpeg" width="240" /></a></div><br /><span style="font-family: arial;"><br /></span><p></p><p><span style="font-family: arial;"><br /></span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-43670986235812581892023-08-20T11:35:00.002-07:002023-08-20T11:35:10.518-07:00J5/8 Open 25 Mile TT - Run 5k Acceleration off Bike<span style="font-family: arial;">My last blog previewed my weekend bike/run key session; the main part being the 25 mile Open TT event on the J5/8 A50 course. The run planned was an acceleration 5k, increasing the speed every 1k. Iād hoped for a sub-hour TT and a sub 20 min 5k run but the key for the run was to be the acceleration aspect when fatigued. </span><div><span style="font-family: arial;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPy7ZZIUB5dbjPb-0Oq1mHqo8BwbSVqT8M6MwJVPv-0Icgp4LF-np5BWH9lHa91ZLEd2lIzR0Gy3TDIWYBHLutHS6SZ4renhfIcr48jIQaIMwZCCeT3DYt1iCDtFpRyFtJK6ve0puuwzm31R3VKKzKmaxGTGlrHf-S-Rp4cJo-fyX9ztJvQhTVpN8sC-ii/s3088/IMG_5672.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPy7ZZIUB5dbjPb-0Oq1mHqo8BwbSVqT8M6MwJVPv-0Icgp4LF-np5BWH9lHa91ZLEd2lIzR0Gy3TDIWYBHLutHS6SZ4renhfIcr48jIQaIMwZCCeT3DYt1iCDtFpRyFtJK6ve0puuwzm31R3VKKzKmaxGTGlrHf-S-Rp4cJo-fyX9ztJvQhTVpN8sC-ii/s320/IMG_5672.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg41xcbcBbvtM1BTydIlON6aGPVcXEfVwH2LXeJEujZIO-DiGnZVGym4svhSZ287S_n6MSMqGFu4VJsfyDxR6p8UpSOVFkpdl5KSM-lajgJPLzPLee6S2CmMa3n07pzWDupeqfsFagSmCrNoD22me1Wv1G57t5bytrdYOApi6p89uPtAP7CCDTuQUsQ2Lrd/s4032/IMG_5673.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg41xcbcBbvtM1BTydIlON6aGPVcXEfVwH2LXeJEujZIO-DiGnZVGym4svhSZ287S_n6MSMqGFu4VJsfyDxR6p8UpSOVFkpdl5KSM-lajgJPLzPLee6S2CmMa3n07pzWDupeqfsFagSmCrNoD22me1Wv1G57t5bytrdYOApi6p89uPtAP7CCDTuQUsQ2Lrd/s320/IMG_5673.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZiRlKRVjmZQ9Y_9QtDYrnKgxM5JNVrTixcR7gE_xJhI7073nYtj5_-56UKaf1-vpHM0k-kLS1TLHqld9VKEzrxOrAmQx6MEC5yHLond9kxfXEuCG3hwJl0ogA2DJ0KL7RXUqDAVttjja84H-AOr5MEdrEmSRNBlQ_Gvrjd82kZiCILHc7QvWpKzAhvnlo/s3088/IMG_5674.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZiRlKRVjmZQ9Y_9QtDYrnKgxM5JNVrTixcR7gE_xJhI7073nYtj5_-56UKaf1-vpHM0k-kLS1TLHqld9VKEzrxOrAmQx6MEC5yHLond9kxfXEuCG3hwJl0ogA2DJ0KL7RXUqDAVttjja84H-AOr5MEdrEmSRNBlQ_Gvrjd82kZiCILHc7QvWpKzAhvnlo/s320/IMG_5674.jpeg" width="240" /></a></div><br /><span style="font-family: arial;">I must admit, I loved the travel to race vibe. Itās been a while since Iāve ridden a TT and although Iād tried to get mor bike intensity, I suspected Iād be left wanting and be quite slow. The course is fast - the A50 dual carriageway routes are generally fast but not without roundabouts and some drags that sap the legs. I had raised this course back in 2014 and clocked 56:33. Canāt believe that was 9 years ago. I was preparing for the Outlaw and actually going pretty well, if I remember. Plus I was slightly younger. š„ø</span></div><div><span style="font-family: arial;"><br /></span></div><div><span style="font-family: arial;">Anyway, the course is fast for the first 12 miles really. </span></div><div><span style="font-family: arial;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNG1kqCtDO0e6B6UYVNd8UGKl5qTlStVOzSYpXy5QU-Zs4gw2epyR_EulHy6A0U4sG3lnNwkl_XKYGp4WadLbkzvmdYiEEwH7tsnyNDIqTx72-HfGv4PxnmAqrHyd_txnyg3uFtiKu3icIQYyjrPyT68nH9INviZpNQXkLtg7jQ8JWeZCNwLBzbbA95t11/s2532/IMG_5679.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNG1kqCtDO0e6B6UYVNd8UGKl5qTlStVOzSYpXy5QU-Zs4gw2epyR_EulHy6A0U4sG3lnNwkl_XKYGp4WadLbkzvmdYiEEwH7tsnyNDIqTx72-HfGv4PxnmAqrHyd_txnyg3uFtiKu3icIQYyjrPyT68nH9INviZpNQXkLtg7jQ8JWeZCNwLBzbbA95t11/s320/IMG_5679.png" width="148" /></a></div><br /><span style="font-family: arial;">The profile explains why it is fast outwards towards the turn. As much as I tried to save a smidgen of power. Not sure if I did š. I actually surprised myself and managed to sustain a decent effort to clock 57:37 by my wahoo. The official clocking may be slightly different but Iām happy enough with this result. </span></div><div><span style="font-family: arial;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCOoHN9tG2FsOFDX_F0jhmHaFZeqTmf_8LHue7FgghF8XFv5tWA64rX-kDu1RUT7WceRsTOQOQA3EEGilUIZkSAG5UDuhLuW9Gum3TUx9wtKbiSqVzVM4HcCyzJr2m08p6sl8R8LF6zjCB55UbD-C4TgKrXUQNME5uxH9hX8jtxBm7kNaGkmVQOdOk8Il8/s1550/IMG_5676.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="981" data-original-width="1550" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCOoHN9tG2FsOFDX_F0jhmHaFZeqTmf_8LHue7FgghF8XFv5tWA64rX-kDu1RUT7WceRsTOQOQA3EEGilUIZkSAG5UDuhLuW9Gum3TUx9wtKbiSqVzVM4HcCyzJr2m08p6sl8R8LF6zjCB55UbD-C4TgKrXUQNME5uxH9hX8jtxBm7kNaGkmVQOdOk8Il8/s320/IMG_5676.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOEVOLo_zapfuO1n7AfvvBOj6qdsP4Uypdd-kciovW-g2n3p5ai7gxub9x1oLNA2gffXIjA5YlwvWd8TJ0oxyfafrXsKuWaCxozdLHHYyf1We1nU8TO-0OzxIL6ffPhtjhxJQfYXhaNJv5VgSpxKI58iHHtDsMsliAc7AL-fU_6bosxDTuzqpbBDFDfmD_/s1283/IMG_5677.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="782" data-original-width="1283" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOEVOLo_zapfuO1n7AfvvBOj6qdsP4Uypdd-kciovW-g2n3p5ai7gxub9x1oLNA2gffXIjA5YlwvWd8TJ0oxyfafrXsKuWaCxozdLHHYyf1We1nU8TO-0OzxIL6ffPhtjhxJQfYXhaNJv5VgSpxKI58iHHtDsMsliAc7AL-fU_6bosxDTuzqpbBDFDfmD_/s320/IMG_5677.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFd-eN05yvO5Bt8MbTDwGnVHuC7Z4zQJeop769IromVkSzITUyHcIVq8RS808U5eUZKQMZF6TNpZXMlUiat2HzS0XN-OnMH2LosUqnsfLOtcXpUM2YW3hk1paGAKD3oUAvZ6BBJUdEojjm3iFiMztRP6weizLqgej9_OIvKw1LJnoQYKcCWs4t2NmCPi2E/s2038/IMG_5681.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1170" data-original-width="2038" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFd-eN05yvO5Bt8MbTDwGnVHuC7Z4zQJeop769IromVkSzITUyHcIVq8RS808U5eUZKQMZF6TNpZXMlUiat2HzS0XN-OnMH2LosUqnsfLOtcXpUM2YW3hk1paGAKD3oUAvZ6BBJUdEojjm3iFiMztRP6weizLqgej9_OIvKw1LJnoQYKcCWs4t2NmCPi2E/s320/IMG_5681.jpeg" width="320" /></a></div><br /><span style="font-family: arial;">Onto the acceleration run. I selected 5k to give myself a decent distance to maintain my focus on speed. Donāt want to end up plodding. So happy with an overall time of 5k 19:49. But the important aspect was the increasing pace as the fatigue sets in. </span></div><div><span style="font-family: arial;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMeOBe-P7uKpXk_JvjOYxYsJw5I1AgBQpU9k3DaS6APWUd0cqPEDrI0-CizC8eyOMiPNMGqEHkctn36-R9SOa89V5kK9H4Oou_7FW0m0g9o2krM842JaAdtX269DEw-aJrt4EFG5hKnCgDOS-HVqbBY7geSHNGE4V28jS_Z_P96k8pbYjI-mIqbNATv15q/s2532/IMG_5683.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMeOBe-P7uKpXk_JvjOYxYsJw5I1AgBQpU9k3DaS6APWUd0cqPEDrI0-CizC8eyOMiPNMGqEHkctn36-R9SOa89V5kK9H4Oou_7FW0m0g9o2krM842JaAdtX269DEw-aJrt4EFG5hKnCgDOS-HVqbBY7geSHNGE4V28jS_Z_P96k8pbYjI-mIqbNATv15q/s320/IMG_5683.png" width="148" /></a></div><br /><span style="font-family: arial;">Overall, a good key session the bag. 3 weeks until the Newcastle 10k now. I may race a Parkrun 5k again on Saturday. Letās see how the weeks goes with work and stuff. </span></div><div><span style="font-family: arial;"><br /></span></div><div><span style="font-family: arial;">Laters</span></div><div><span style="font-family: arial;"><br /></span></div>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-76131964952616754832023-08-18T12:12:00.000-07:002023-08-18T12:12:00.664-07:00Open 25 Mile TT on Sunday š“<p> <span style="font-family: arial;">Itās Friday and itās been a strange kind of week regarding training and race focus. I completed the Sunday key session of high intensity bike followed by some tempo/ threshold sets running off the bike. But the weather turned and I decided to complete the bike set on Zwift. Not ideal as I wanted the TT bike road feel in the real world. As it was, I just didnāt feel great on the bike. My back had continued to irritate me after pulling it last Wednesday. Plus I just felt fatigued. But I ran an ok pace for 3 x 8 min around 3:58 per k pace but later in the day I was totally wiped. So this week has been a focus on recovering. I managed a leg spin up Zwift session with short 30 sec high intervals and longer recovery. Hopefully this will keep the legs tuned in. </span></p><p><span style="font-family: arial;">Ii was pleased to get out on the road to test out the TT bike on Wednesday too. I didnāt feel to bad but the focus was feeling good at speed on the road. I also tried out the TT overshoes for a marginal gain</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyICrGOY2TeZawN_YNjgOLmpLkhUmUWhB0mpiUJXwJWsz4yqYYwBw2JCyCTDInAYcohPznUwuKaFxdpOvAxye0PWgO120zz6CcfkMdELgvKQk_j4ThWwi94e1HKwWEh3eSH0TfIWe7t8D_M1wOSBBTmtVMTKAxBEv0JaMe05joQJYa7SHRjGYZpYr-7C3B/s3088/IMG_5666.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyICrGOY2TeZawN_YNjgOLmpLkhUmUWhB0mpiUJXwJWsz4yqYYwBw2JCyCTDInAYcohPznUwuKaFxdpOvAxye0PWgO120zz6CcfkMdELgvKQk_j4ThWwi94e1HKwWEh3eSH0TfIWe7t8D_M1wOSBBTmtVMTKAxBEv0JaMe05joQJYa7SHRjGYZpYr-7C3B/s320/IMG_5666.jpeg" width="240" /></a></div><br /><span style="font-family: arial;">So the weather looks ok for Sunday morning and Iām looking forward to a TT blast. No idea how Iāll go time-wise but really want to be sub-59 min. The plan is to run off the bike with a progression run or 3 tempo/threshold efforts again. </span><p></p><p><span style="font-family: arial;">Then itās just a few weeks until the KMF Newcastle 10k and the Darly Moor Aprint Duathlon. </span></p><p><span style="font-family: arial;">Laters</span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-38853411613461598312023-08-11T13:39:00.004-07:002023-08-11T13:39:50.842-07:00Consecutive Intense Sessions <p><span style="font-family: arial;">So last session was all about a track session that went well, achieving a great pace - for me. It was a full bore effort though. The legs didnāt feel too bad the next day (yesterday), which meant I was set for a kitchen sink TT bike road session. The idea was to go with the flow with the effort and get used to actually moving at speed! Most of my training is now completed on the smart trainer with Zwift sessions. </span></p><p><span style="font-family: arial;">The session went well again and once warmed up I was throwing in some decent effort and getting used to the bike at speed too. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6k12lZSy3GNE48I-hgvcb25gO82IHw3YG9BMxEmabs-DKrHCQfE2v63fvy13HNIzuWEmFJmYXYeFEH5VzdB0mmahXmxkej2r2RHxF5M_LmP3P6LtyJFJmh16RfYY9z_5VD0Ex182Ipl9fVioK6GmVAiG9aDVE4SFPeF67OIRpwgbqyZlheKLsedSuAbAk/s3088/IMG_5659.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6k12lZSy3GNE48I-hgvcb25gO82IHw3YG9BMxEmabs-DKrHCQfE2v63fvy13HNIzuWEmFJmYXYeFEH5VzdB0mmahXmxkej2r2RHxF5M_LmP3P6LtyJFJmh16RfYY9z_5VD0Ex182Ipl9fVioK6GmVAiG9aDVE4SFPeF67OIRpwgbqyZlheKLsedSuAbAk/s320/IMG_5659.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyTUzr_QsciT64bba52Sz1Z_CzAMCP1vR33vT-EYCm_f7yA80SHsFS2q6mVpF_cEHZk-yybPVQ84_4bLE-PQX8MKrmp31LidsSBVvOu7hYySOMqlRNpIqYyWqXgMB2Tsg_wlp8EQy7kruONPSbMBM0qwaBFzVNMOQX2dKqqFoaXsyPxmeScRfLI9SDtgll/s4032/IMG_5660.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyTUzr_QsciT64bba52Sz1Z_CzAMCP1vR33vT-EYCm_f7yA80SHsFS2q6mVpF_cEHZk-yybPVQ84_4bLE-PQX8MKrmp31LidsSBVvOu7hYySOMqlRNpIqYyWqXgMB2Tsg_wlp8EQy7kruONPSbMBM0qwaBFzVNMOQX2dKqqFoaXsyPxmeScRfLI9SDtgll/s320/IMG_5660.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjINXzr5VlSmRSSxOeAIRVwrYVgejx0uGbbfIwLJlM-g6UD955oCK44yIhE5UJIiAMF05HvFoYlAQOCgDAktUPITUN-E4CPp4Kipkm39FSdbjrFqV5B6aX7hPM84ZN_u9NIr_1a4Sv-L3ERYUo1Td94BG1DLROk53KwJGAyYPXYK2Pww97IZrZrZyPnTttU/s3088/IMG_5661.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjINXzr5VlSmRSSxOeAIRVwrYVgejx0uGbbfIwLJlM-g6UD955oCK44yIhE5UJIiAMF05HvFoYlAQOCgDAktUPITUN-E4CPp4Kipkm39FSdbjrFqV5B6aX7hPM84ZN_u9NIr_1a4Sv-L3ERYUo1Td94BG1DLROk53KwJGAyYPXYK2Pww97IZrZrZyPnTttU/s320/IMG_5661.jpeg" width="240" /></a></div><br /><span style="font-family: arial;">Every time I ride the Canyon Speedmax I am reminded what a great bike this is. The position felt great. Iām hopeful of having a decent ride at the open 25 mile TT event on 20 August. Just hope the weather holds. </span><p></p><p><span style="font-family: arial;">That was yesterday. After 2 good days Iām now feeling totally wiped. A bad nightās sleep hasnāt helped and a pulled back a couple of days ago are adding to that feeling that Iāve been run over by a bus. Rest again tomorrow- well, an easy day with some training š. Aiming for another TT bike road ride followed by a threshold/tempo run off the bike. </span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-49148287212025175952023-08-10T08:59:00.000-07:002023-08-10T08:59:21.412-07:00Tracktastic šāāļøš<p><span style="font-family: arial;">Hello everyone - me š„ø. Last night I attended the NTC track session of the classic 10 x 400m with 90 seconds RI. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD0cgHolFyJSeSYlxeOJmxbJqOEN4d4SrEdWhNUyEASWKnZUY7ukkJvGNQ9TRv8Ka8ow6AVxmFlNEtgF8bCB3iBgTK8_Qv_irH1kKruPwRlTYJCNmL2_gb0Y0wjMBs8wtlNf2L8cB6CoVPl4ggrSGci6mYvE7ZiNF9AzlWV-RrG_Pa4ElglqSaAKWTg2BS/s3088/IMG_5651.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD0cgHolFyJSeSYlxeOJmxbJqOEN4d4SrEdWhNUyEASWKnZUY7ukkJvGNQ9TRv8Ka8ow6AVxmFlNEtgF8bCB3iBgTK8_Qv_irH1kKruPwRlTYJCNmL2_gb0Y0wjMBs8wtlNf2L8cB6CoVPl4ggrSGci6mYvE7ZiNF9AzlWV-RrG_Pa4ElglqSaAKWTg2BS/s320/IMG_5651.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9KfrcizSI3qC1jd-S5hvngDoVi3edNcVxphVlM7hKfsXlPWbSpksbeC_xd-Hk5JE5ddqWdoeo-fk53N00NqVO3s6q6KlLrVl3Jn5mZZNb_lAvfF2QBHAwLORRstTCi4LE0iCFTMLREXTRACPAWkFGsah0WUbCc7C5ELnmhye7TKnv99rufW_0sTb3tTUm/s783/IMG_5656.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="783" data-original-width="608" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9KfrcizSI3qC1jd-S5hvngDoVi3edNcVxphVlM7hKfsXlPWbSpksbeC_xd-Hk5JE5ddqWdoeo-fk53N00NqVO3s6q6KlLrVl3Jn5mZZNb_lAvfF2QBHAwLORRstTCi4LE0iCFTMLREXTRACPAWkFGsah0WUbCc7C5ELnmhye7TKnv99rufW_0sTb3tTUm/s320/IMG_5656.jpeg" width="248" /></a></div><br /><span style="font-family: arial;">I had completed a couple of track sessions with Newcastle AC and another interval session on the road. So gradually, the speed conditioning seems to be kicking in. Add to this the 18:15 parkrun 5k effort and Iāve had a decent period of training. </span><p></p><p><span style="font-family: arial;">Even so, I didnāt expect the 400 reps last night to be quite so fast - I mean fast for an oldie like meš„ø. First rep was 1:18 and I thought it was too fast as I do like to ease into these speed sessions. But I gradually realised that I could sustain this pace and event sneak some more speed in during the last 4 reps. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMnggV33ye-UwkjdhwCTWC0yJN96fYb6_69l7hzrryoliDrRagXcMjl1u38kPnNW3t1F4pKOgapSMB_rmGMi6Nu5Z119S34ldzbjGZIm5ciEYomf44Se-28ztF_PpdmvtdStdlg9TDrUsxx5jRdIbwpsShCo6vRKoFNm0SdQ8NAoBZSFb5F2pG5Rgr0jF6/s2532/IMG_5657.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMnggV33ye-UwkjdhwCTWC0yJN96fYb6_69l7hzrryoliDrRagXcMjl1u38kPnNW3t1F4pKOgapSMB_rmGMi6Nu5Z119S34ldzbjGZIm5ciEYomf44Se-28ztF_PpdmvtdStdlg9TDrUsxx5jRdIbwpsShCo6vRKoFNm0SdQ8NAoBZSFb5F2pG5Rgr0jF6/s320/IMG_5657.png" width="148" /></a></div><br /><span style="font-family: arial;"> Wet happy with this session and makes me think a sub-18 min 5k may be possible. Time will tell but the last time I ran 400s at this pace was way back when I lived in Cambridgeshire training with St Ives AC. That must be 15 years ago! </span><p></p><p><span style="font-family: arial;">Onwards and upwards </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dx-NBA-m7RI0LmT9-8KjjjUn-gJjRUNXtR4MRaNzs7eQNupXjdW1DktZpxfQfcWdI4obKTbIXx66Jsn8rkdfQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><span style="font-family: arial;"><br /></span><p></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-27483358119469266152023-08-06T11:11:00.008-07:002023-08-06T11:11:58.744-07:00Weekly Bike Run Key Session <p> <span style="font-family: arial;">Sundays are normally key bike/run sessions. With the 25 mile TT event on 20 August I wanted a full on TT bike session; the run off would be a less important part but still useful for my run ambitions. The weather prevented an outing for the Canyon Speedmax, which is a shame because I need to get some road time in the real world roads. As it was, I had to jump into a Zwift session. I chose a 50k race, which turned out to be perfect - absolutely brutal. This was by far the most intense bike session Iāve completed for a while. My legs were really mashed. This is good to hopefully gain some form on the bike. But not so great for the run off!</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYeug3u-z6gfN7yYm4b53excCjUDWjlKGp14s_JrCZVFKcYiFUEHLtjmBOXhOg-uz3fBu969U81nkkuOK_p4RJ00geAUCA6m9Zw-fT2dVny8FKP3v7zJ9JD3Y874Ym1r0ktQDk2z6Q7GWWx2oNj3RgouTrBHnnjOQufKO6bKGFoyhibJlWWydYUsvSAenJ/s3088/IMG_5643.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYeug3u-z6gfN7yYm4b53excCjUDWjlKGp14s_JrCZVFKcYiFUEHLtjmBOXhOg-uz3fBu969U81nkkuOK_p4RJ00geAUCA6m9Zw-fT2dVny8FKP3v7zJ9JD3Y874Ym1r0ktQDk2z6Q7GWWx2oNj3RgouTrBHnnjOQufKO6bKGFoyhibJlWWydYUsvSAenJ/s320/IMG_5643.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCgt_aQi21sXNhnG9vSSLhqLDZXpTUW35PtjN5srxu6Nu13VPGRbh0FLacfrLauynfjMQ7rJrCx8zQ3klIbsjp2CDwla1yFJ5nl37wdn69ybjitg9EUrKrhDnD0HsZZpqtBQzZBWxiQStXyfI242E7-UbBDXCe30q5ZYw_flQtbNuiiu4m4YNyJc5NjDzp/s3088/IMG_5644.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCgt_aQi21sXNhnG9vSSLhqLDZXpTUW35PtjN5srxu6Nu13VPGRbh0FLacfrLauynfjMQ7rJrCx8zQ3klIbsjp2CDwla1yFJ5nl37wdn69ybjitg9EUrKrhDnD0HsZZpqtBQzZBWxiQStXyfI242E7-UbBDXCe30q5ZYw_flQtbNuiiu4m4YNyJc5NjDzp/s320/IMG_5644.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfTb5lQLnjEv6xMAkvkOm5dLBpotWdnwIYAiYP6n5qXEdUKp9kJxjANO1f87jp0aJpWlMXjRamtdZrLRaxVdCpGxKd1ioLUF1RoiEZATpEkwn2yyU58142gcTAYRcWmBScrf0YzAkVt1MCDdILtGdd8bBuvnpBRVGBrPy4D5lxopIKbOxxnf7UgRWUAK7-/s3088/IMG_5645.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfTb5lQLnjEv6xMAkvkOm5dLBpotWdnwIYAiYP6n5qXEdUKp9kJxjANO1f87jp0aJpWlMXjRamtdZrLRaxVdCpGxKd1ioLUF1RoiEZATpEkwn2yyU58142gcTAYRcWmBScrf0YzAkVt1MCDdILtGdd8bBuvnpBRVGBrPy4D5lxopIKbOxxnf7UgRWUAK7-/s320/IMG_5645.jpeg" width="240" /></a></div><br /><span style="font-family: arial;">I thought Iād be unable to run actually. But I reduced the effort compared to recent weeks and did 3 x 6 min tempo/low threshold with 2 min RI. </span><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3J04VSzzubgSZ6kb8HI3_zknTWVkzRX84JC39dezv0PJ7a0HlYKyJk2OPOmFM8XR7DTqMS9n-Sq0pePNvwSDQXTz_vX16ty2ExI874FHtidg-yoeOxCTbWn6uNTaIutiITeKi1sWXI7Iy078knIrExc0nZonuydJa2-_D2OzalExRUMpSJJ1pZr8MgQLV/s2532/IMG_5647.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3J04VSzzubgSZ6kb8HI3_zknTWVkzRX84JC39dezv0PJ7a0HlYKyJk2OPOmFM8XR7DTqMS9n-Sq0pePNvwSDQXTz_vX16ty2ExI874FHtidg-yoeOxCTbWn6uNTaIutiITeKi1sWXI7Iy078knIrExc0nZonuydJa2-_D2OzalExRUMpSJJ1pZr8MgQLV/s320/IMG_5647.png" width="148" /></a></div><br /><span style="font-family: arial;">So a really good session all round today. My legs are still trashed. So aiming for recovery and a track session on Wednesday. </span><p></p><p><span style="font-family: arial;">Onwards and upwards </span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-10356182328896879352023-08-05T01:19:00.000-07:002023-08-05T01:19:12.930-07:00Into August š“šāāļø<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUWykiBDf2MUSHfRfy3sCLoqSGgBRbCGJuZa49Bzu6UELm9ElLNLz4I_T-otTU2H9oUHDqmPPJ5-HZ1k1YML60NJ86t3ZQmOU9q0ttgx3zvaPjlBRyD_g-LCP9SOiEx93aJDhrXnxjxPUTiL36MSXTIbadLoxlR6cnJvlL5llkqUJJQDKneFCy5DUniALM/s2532/IMG_5627.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUWykiBDf2MUSHfRfy3sCLoqSGgBRbCGJuZa49Bzu6UELm9ElLNLz4I_T-otTU2H9oUHDqmPPJ5-HZ1k1YML60NJ86t3ZQmOU9q0ttgx3zvaPjlBRyD_g-LCP9SOiEx93aJDhrXnxjxPUTiL36MSXTIbadLoxlR6cnJvlL5llkqUJJQDKneFCy5DUniALM/s320/IMG_5627.png" width="148" /></a></div><span style="font-family: arial;">A week on from the 5k blast and Iāve recovered quite well . Panic bike training for the 25 mile TT planned for 20 August commenced. I deceived to dust h the Manchester Airport Duathlon based on cost. Plus the fact that a local TT on the A50 was a big temptation. There are not that many events on the A50 now and I rode this course back in 2014 as Outlaw prep. I remember riding 20 miles to the event, clocking 56:30 for the 25 miles, then riding back the 20 miles. Got to love Ironman distance training. </span><p></p><p><span style="font-family: arial;">I wonāt be as quick this time, thatās for sure! In fact Iām worried that I wonāt break the hour. But I need to remain focused on the fact that I am Duathlon training. It will be a joy to ride the Canyon Speedmax in anger! </span></p><p><span style="font-family: arial;">The balance of training run and bike often messes with my head. After some good run sessions I fear the bike fitness reduces. So after a few good bike focused sessions I fear Iāve compromised my running. And so it goes on!</span></p><p><span style="font-family: arial;">This week has been a good balance though - I think! Iāve completed some intensity in Zwift bike workouts by choosing short high power repeated efforts like 15 sec on, 15 sec off. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1W0ILx2WnlxCC_68nAuWkQSYJ30Eel3z4REqo0zP93-uJMykvWII2lc2ErbzQ-9y_naMZ6crM2YwrPxZ_nXsKionk7JH7XbYlF8jDdQeTZx4UjDvscyLMp9CUQIRa5q-DLOF1A3DqIW_vVGVawSh_L1JkCT53gWV5ZnYodyeRMUUztVs5R-_JH68RgqOl/s4032/IMG_5631.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1W0ILx2WnlxCC_68nAuWkQSYJ30Eel3z4REqo0zP93-uJMykvWII2lc2ErbzQ-9y_naMZ6crM2YwrPxZ_nXsKionk7JH7XbYlF8jDdQeTZx4UjDvscyLMp9CUQIRa5q-DLOF1A3DqIW_vVGVawSh_L1JkCT53gWV5ZnYodyeRMUUztVs5R-_JH68RgqOl/s320/IMG_5631.jpeg" width="320" /></a></div><br /><span style="font-family: arial;">Iāve maintaining my touching on speed methodology for running. Easy days are strides and steady runs are extended strides and drills. I missed track this week due to work. So I used a stretch of the Wammy to complete 2 x (5 x 400) with 90 seconds RI between reps. The aim was to run faster than 5k pace and I certainly did that. I maintained 3:20 pace which is around 1:20 for each 400m rep. This is good for me though I want it to flow more at this pace. It was forced a bit but then to condition the legs to run faster I guess you need to push - but relax too!</span><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV7EXtNC6s98ESmjve7wpkGJuytDDLbe0sBIK3dDyjB899nIsoOGSuNKfQP9wZ3FYOBbMQR8ifTvaZIOcw0PybDZ3yLi-HoX80iKt32EjkZ7AklhV5PkOgyOnAOFm6Mti2z-dnCEnp7NrBuOZp5SJamXRj1Vpwg4i-Fq01PsQJfDaf6IwoBqNO1olU2tCq/s2532/IMG_5635.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV7EXtNC6s98ESmjve7wpkGJuytDDLbe0sBIK3dDyjB899nIsoOGSuNKfQP9wZ3FYOBbMQR8ifTvaZIOcw0PybDZ3yLi-HoX80iKt32EjkZ7AklhV5PkOgyOnAOFm6Mti2z-dnCEnp7NrBuOZp5SJamXRj1Vpwg4i-Fq01PsQJfDaf6IwoBqNO1olU2tCq/s320/IMG_5635.png" width="148" /></a></div><br /><span style="font-family: arial;">Into August, then. </span><p></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-52108538607392193612023-07-29T06:53:00.003-07:002023-08-05T01:20:26.316-07:00Parkrun 5k Full Gas<p> <span style="font-family: arial;">Job done at Parkrun The Wammy this morning. This is my local course and I can jog there a couple of kilometres to warm up. So 10 seconds off my 2019 time. Happy with that, though finding that 16 Seconds over 5k is a big ask to go sub-18. I mustnāt get too hung up on this as this is the first time Iāve averaged 3:30 something per k pace. Maybe some more track sessions will help. Who knows. Onwards with the plan and some panic bike training for a 25 mile TT on 20 August.</span></p><br /><br /><br /><br /><table class="Results-table js-ResultsTable Results-table--detailed Results-table--hideNav" style="-webkit-text-size-adjust: auto; background: repeat rgb(255, 255, 255); border-radius: 0px; border-spacing: 0px; caret-color: rgb(39, 39, 39); color: #272727; font-family: Montserrat, sans-serif; font-variant-caps: normal; margin: -1px 0px 0px; width: 390px;"><tbody class="js-ResultsTbody" style="box-sizing: border-box; margin: 0px;"><tr class="Results-table-row" data-achievement="New PB!" data-agegrade="86.39" data-agegroup="VM55-59" data-club="Newcastle (Staffs) Triathlon Club" data-gender="Male" data-name="Mark SAGGERS" data-position="4" data-runs="12" data-vols="0" style="box-sizing: border-box; margin: 0px; padding: 0px 5px;"><td class="Results-table-td Results-table-td--name" style="border-top-color: rgb(190, 189, 196); border-top-style: solid; border-top-width: 1px; box-sizing: border-box; color: #474747; font-size: 14px; font-weight: 700; line-height: 22px; margin: 0px; padding: 10px; vertical-align: middle; width: auto;"><div class="compact" style="box-sizing: border-box; line-height: 22px; margin: 0px;"><a href="https://www.parkrun.org.uk/thewammy/parkrunner/237911" style="box-sizing: border-box; margin: 0px; text-decoration: none;" target="_top">Mark SAGGERS</a></div><div class="detailed" style="box-sizing: border-box; color: #888888; font-size: 12px; font-weight: 400; line-height: 20px; margin: 0px;">12 parkruns<span class="Results-tablet Results-tablet--inline" style="box-sizing: border-box; display: inline; margin: 0px;"><span class="spacer" style="box-sizing: border-box; margin: 0px 3px; opacity: 0.4;"> | </span><span class="Results-table--M" style="box-sizing: border-box; margin: 0px;">Male </span>4<span class="Results-table--genderCount" data-gender="Male" style="box-sizing: border-box; margin: 0px;">/116</span></span></div><div class="Results-tablet" style="box-sizing: border-box; display: flex; margin: 0px;"><div class="detailed" style="box-sizing: border-box; color: #888888; font-size: 12px; font-weight: 400; line-height: 20px; margin: 0px;"><a href="https://www.parkrun.org.uk/thewammy/results/agecategorytable/?ageCat=VM55-59" style="box-sizing: border-box; margin: 0px; text-decoration: none;">VM55-59</a><span class="spacer" style="box-sizing: border-box; margin: 0px 3px; opacity: 0.4;"> | </span>86.39%</div></div><div class="Results-table-club Results-tablet" style="box-sizing: border-box; display: flex; margin: 0px;"><div class="detailed" style="box-sizing: border-box; color: #888888; font-size: 12px; font-weight: 400; line-height: 20px; margin: 0px;"><a href="https://www.parkrun.org.uk/thewammy/results/clubhistory?clubNum=21924" style="box-sizing: border-box; margin: 0px; text-decoration: none;">Newcastle (Staffs) Triathlon Club</a></div><div class="detailed" style="box-sizing: border-box; color: #888888; font-size: 12px; font-weight: 400; line-height: 20px; margin: 0px;"><br /></div><div class="detailed" style="box-sizing: border-box; color: #888888; font-size: 12px; font-weight: 400; line-height: 20px; margin: 0px;"><br /></div><div class="detailed" style="box-sizing: border-box; color: #888888; font-size: 12px; font-weight: 400; line-height: 20px; margin: 0px;"><br /></div><div class="detailed" style="box-sizing: border-box; color: #888888; font-size: 12px; font-weight: 400; line-height: 20px; margin: 0px;"><br /></div></div></td><td class="Results-table-td Results-table-td--time Results-table-td--pb" style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0%; background-repeat: repeat; background-size: auto; border-top-color: rgb(190, 189, 196); border-top-style: solid; border-top-width: 1px; box-sizing: border-box; color: #474747; font-size: 16px; font-weight: 700; line-height: 22px; margin: 0px; padding: 10px 10px 10px 0px; position: relative; text-align: right; vertical-align: middle; width: 90px;"><div class="compact" style="box-sizing: border-box; line-height: 22px; margin: 0px;">18:15</div><div class="detailed" style="box-sizing: border-box; color: #888888; font-size: 12px; line-height: 20px; margin: 0px;"><span class="Results-table--red" style="box-sizing: border-box; color: #e21145; margin: 0px;">New PB!</span></div><div class="detailed" style="box-sizing: border-box; color: #888888; font-size: 12px; line-height: 20px; margin: 0px;"><span class="Results-table--red" style="box-sizing: border-box; color: #e21145; margin: 0px;"><br /></span></div><div class="detailed" style="box-sizing: border-box; color: #888888; font-size: 12px; line-height: 20px; margin: 0px;"><span class="Results-table--red" style="box-sizing: border-box; color: #e21145; margin: 0px;"><br /></span></div></td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGPUs29OPr_DC3kjTS1MSD3xp-vfe-olxpEtYwnaZDscgIwEpa09RjqpE2k6qIcYw7k5ps6a47h5FEfu3O-OPAl3pQwLoSx-sDDIL7ahepvutBFEPMxnWj2dOLCBaRETW1nojzUPNl6De5DnX3Ny6iqxz3eljP1jpQ4DGWTDQ5EFVooJPuYy4qExYORbSS/s2532/IMG_5627.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2532" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGPUs29OPr_DC3kjTS1MSD3xp-vfe-olxpEtYwnaZDscgIwEpa09RjqpE2k6qIcYw7k5ps6a47h5FEfu3O-OPAl3pQwLoSx-sDDIL7ahepvutBFEPMxnWj2dOLCBaRETW1nojzUPNl6De5DnX3Ny6iqxz3eljP1jpQ4DGWTDQ5EFVooJPuYy4qExYORbSS/s320/IMG_5627.png" width="148" /></a></div><br />Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-27414200600388919672023-07-28T12:03:00.000-07:002023-07-28T12:03:13.828-07:00Parkrun 5k Full Gas. . . <p><span style="font-family: arial;">Tomorrow is Parkrun 5k full bore attempt. Itās been a while since Iāve had a full effort blast on The Wammy. My best is 18:25 from 2019. Strangely, although 4 years ago, I feel in better shape now than back then. But that perception may be wrong! Conditions look ok. Iāve had an easy week and no reason to be slow š¤. The only blocker is my terminal velocity limiter. I need a sub-3:40 pace and Iām not sure I can sustain that. </span></p><p><span style="font-family: arial;">Letās get this done š</span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-68810487331803719742023-07-23T06:25:00.001-07:002023-07-23T06:25:25.604-07:00Key Sessions - Bike Catch Up<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtrEfczi3kMYs9eoOxBvAnW15wKTcYiWMRYpv3Oa9eOR7E0ylAqh2cMo5BioDFrSUCPYUDqndwiAcCWmdvd8cwhMAtYQW3Ttr_bKRu9YgI-k9oUEKR3tRgXv8Oxns1VF_EevG7lrRDn3SoxBn9G6WC7rRbXMO5bZwodRrMMoo-UWdgF5ZKH7raiFrhe5hM/s3088/IMG_5094.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtrEfczi3kMYs9eoOxBvAnW15wKTcYiWMRYpv3Oa9eOR7E0ylAqh2cMo5BioDFrSUCPYUDqndwiAcCWmdvd8cwhMAtYQW3Ttr_bKRu9YgI-k9oUEKR3tRgXv8Oxns1VF_EevG7lrRDn3SoxBn9G6WC7rRbXMO5bZwodRrMMoo-UWdgF5ZKH7raiFrhe5hM/s320/IMG_5094.jpeg" width="240" /></a></div><span style="font-family: arial;">Sundays have become the day to complete a longer endurance brick session. Last week I was out on the roads on the Canyon Speedmax. Middle of July and the weather was pants today. So it was turbo time. I feel like</span><span style="font-family: arial;"> Iām playing catch up with the bike to gain some form for the 2 planned duathlons. My running is coming along nicely again but todayās session reminded me that there is some work to be done on the bike. I chose the Matt Hayman Paris Roubaux workout, which Iāve done before. Itās a tough one and I had to reduce the FTP bias. Note to self: do this session again with the bias set at 90% all the way through. I dug in and pushed the thoughts of cutting the session short away - weakš¤Ø. </span><p></p><p><span style="font-family: arial;">The run part of these sessions has developed into a high tempo/low threshold longer efforts too. This should mix well with the track sessions above race pace and regular strides. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheirk7s-v7iSHEMs5rNzXrI73_Ox07hNRzPps5POs42tazckZfhpS0ptcXbvDqRNvxL4OIOhNR39w1a1WDCZKdE5TfsZ0hNZlAa_gRHmVnjLN9YyzxWwiUhtGIoyVZboHoClqD2VyAwg5SKcrPm7nxs2NuDFCVC9ikIJ_P6ljOvQCIGbFZ_6QxWFataJlC/s1002/IMG_5617.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1002" data-original-width="1002" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheirk7s-v7iSHEMs5rNzXrI73_Ox07hNRzPps5POs42tazckZfhpS0ptcXbvDqRNvxL4OIOhNR39w1a1WDCZKdE5TfsZ0hNZlAa_gRHmVnjLN9YyzxWwiUhtGIoyVZboHoClqD2VyAwg5SKcrPm7nxs2NuDFCVC9ikIJ_P6ljOvQCIGbFZ_6QxWFataJlC/s320/IMG_5617.jpeg" width="320" /></a></div><br /><span style="font-family: arial;">I completed the 3 longer reps of 8 mins with 2 min RI. Last week was 7 mins reps and I felt pretty ropey after the session. Today felt much more controlled and the pace was virtually the same as last week. The feelings are good that Iām progressing nicely with conditioning the legs. </span><p></p><p><span style="font-family: arial;">Iām travelling with work this week; so itās a decent time to have an easier week and maybe be fresher for a full on parkrun 5k run effort on Saturday. Iāll see what the conditions are like but Iām confident of getting closer to 18 min. It will be good to compare with my 18:39 clocking at the Port Vale 5k a couple of weeks ago. </span></p><p><span style="font-family: arial;">I do like my regular goals! </span></p><p><span style="font-family: arial;">A Wammy PB would be awesome at my age! Think I need to run under 18:20</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdlL9y_EAj5qP1Ept2Yb7p9cUydVq9PfpOPvaM8XVl6iPgbeDuAgCZc0MDw-WD5N1IICqOjuq-RgWoK04jv-gkltdj4dr0Z1F42QrT0pQ4Bw_eBs6URxIcA1FlsnOMU1VonKKWGTKxwEmBXmk7-nePJQlNla8bGBaXaB7GzwTnMMMPs9LSBMIfomzYt9sE/s685/IMG_5437.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="685" data-original-width="454" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdlL9y_EAj5qP1Ept2Yb7p9cUydVq9PfpOPvaM8XVl6iPgbeDuAgCZc0MDw-WD5N1IICqOjuq-RgWoK04jv-gkltdj4dr0Z1F42QrT0pQ4Bw_eBs6URxIcA1FlsnOMU1VonKKWGTKxwEmBXmk7-nePJQlNla8bGBaXaB7GzwTnMMMPs9LSBMIfomzYt9sE/s320/IMG_5437.jpeg" width="212" /></a></div><br /><span style="font-family: arial;"><br /></span><p></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-16469113385690262432023-07-21T11:42:00.001-07:002023-07-21T11:42:24.092-07:00Gadget Time - Shokz Openpro Headphones <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo6LmWeH-Ps4QsQabh-BGW6VwOvucJRnNDqn9Y-9ZvQ93Y3K-lc6OmgMLTpgkl_kGzMzK5dJ1a0KbYvQBzC-K_nbRWC5zEFYIRwOCpnPCf7Pboq39LUJp9AG_Lb5yQVJ3pMNhuZbN0CuV5xVNIRtWnItagLJ_qaZjJGl1N44II5TMXyoyGkp3p8gavWnEi/s4032/IMG_5600.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo6LmWeH-Ps4QsQabh-BGW6VwOvucJRnNDqn9Y-9ZvQ93Y3K-lc6OmgMLTpgkl_kGzMzK5dJ1a0KbYvQBzC-K_nbRWC5zEFYIRwOCpnPCf7Pboq39LUJp9AG_Lb5yQVJ3pMNhuZbN0CuV5xVNIRtWnItagLJ_qaZjJGl1N44II5TMXyoyGkp3p8gavWnEi/s320/IMG_5600.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5yW8rm8e7zeSx5iK8vF6alOulCUyk2CdIZRiw-UOcLl8Nup4Da6jTx-jkfs38pk1VYXJDB8w9Wi_-Y0_Sdw0NmGWfq7B35lTs19U71bX5K6IVTLYzmmjx-4UAC3Vsi2vId4VtWaDn95gti8TCyBDu3QTsDYJxSB0i1bD6WBczdM8FCLfQ03bVYnxhmr8v/s3088/IMG_5603.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5yW8rm8e7zeSx5iK8vF6alOulCUyk2CdIZRiw-UOcLl8Nup4Da6jTx-jkfs38pk1VYXJDB8w9Wi_-Y0_Sdw0NmGWfq7B35lTs19U71bX5K6IVTLYzmmjx-4UAC3Vsi2vId4VtWaDn95gti8TCyBDu3QTsDYJxSB0i1bD6WBczdM8FCLfQ03bVYnxhmr8v/s320/IMG_5603.jpeg" width="240" /></a></div><br /> <span style="font-family: arial;">Iāve not had a kit review on this blog for years. Mind you, I have reviewed the new super shoes, bikes and bike computers. . . Ok. I have reviewed kit š</span><p></p><p><span style="font-family: arial;">So Iāve grabbed some of these Shokz bone conduction headphones in the Amazon Prime sale. Iāve never used these before but I do use wireless Bluetooth headphones for running and turbo bike sessions. These Shokz headphones donāt cover the ears at all. Theyāre legal to use in run races and cycling outdoors. Iāve now tried both options and I can highly recommend. Iāve been a staunch hater of riding with headphones as I think they are dangerous. But you can actually wear these and be totally aware of the surroundings. Itās the same for running. I wore them at the track session yesterday and it was great to have some tunes in my head whilst cruising round the track. </span></p><p><span style="font-family: arial;">Talking of the track, yesterday was my second session of my return to gain some speed for the second part of the season. The session was 6 x 800m with 4 min recovery. I liked this session as the recoveries were longer, which is spot on to get maximum quality out of the session. I felt like my legs were coping better than last week - no spasms! The pace was decent for me too, gradually getting faster as the session progresses. The last 3 reps clocking a pace per kilometre of 3:24, 3:23, 3:22. I know itās only a couple of sessions but I want to have a bash at a 5k TT. I canāt find a race so itāll have to be a parkrun effort. Hoping to do this on 29 Jul 23 if the conditions look decent. Until then, I need to bag some increased intensity on the bike. The weather looks pants this weekend; so Iām going to have to hit a Zwift session and run off this. I did this last couple of Sundays and itās worked well. It was 7 min threshold efforts run off the bike last week. I may do a pyramid this week. Stand by for the report. . . . </span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-7162606070421122172023-07-16T09:53:00.000-07:002023-07-16T09:53:15.298-07:00Key Sessions for Second Part of 2024 Season<p> <span style="font-family: arial;">After last weekās 5k baseline race, the 2 Duathlons I have in my radar are not that far away. I certainly feel strong and a short regroup at the end of May was wise, I feel. In theory it shouldnāt take long to get some decent race form back. The track session last Thursday showed some good signs that my legs need some faster pace work to condition them more - hopefully wonāt take long and I must admit that I have high expectations. </span></p><p><span style="font-family: arial;">Along with the speed I want to bring the bike strength back and maintain some longer brick sessions too. So today I rode the TT bike outdoors (most training still on Zwift) for a planned 50k of tempo/SS work just going by feel; no defined timed efforts. It went well, even with some fatigue still in the legs from the weekās training. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5sbHf9CcNF08xIj-Nfv9jEwijSnbbcA_d-VLRImb5QmWKNuCT2-t0Y2DWkLJc465dA1ThZJqJYTRxtmZ2tdXqtlhzn-QEDYRllVDSLEi8QwKZJAJQReZ1EYaMmOfH8k2RBStZ48muvT2qhB9sbM2DQBiWWB8DiDGXarY4o5w24apjBWnUqXpkElyoyRoJ/s4032/IMG_5608.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5sbHf9CcNF08xIj-Nfv9jEwijSnbbcA_d-VLRImb5QmWKNuCT2-t0Y2DWkLJc465dA1ThZJqJYTRxtmZ2tdXqtlhzn-QEDYRllVDSLEi8QwKZJAJQReZ1EYaMmOfH8k2RBStZ48muvT2qhB9sbM2DQBiWWB8DiDGXarY4o5w24apjBWnUqXpkElyoyRoJ/s320/IMG_5608.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgut3LjTChWu8OXbCP51yXj6BgmPoOzXycJ2wXBFp5AeiOYXHohyXKqJs5ryYSq1TPRGKqdWd7s1O2__CNXg3Tzry6y7_y7y-yFlcJea8dQvSXp5uX51t_00FyzDtGr54z24_Z_4AmRASQNK0LKrxjPH1czlY-SSpJxKzMmoQhPv6nYz6VMLm6i2ep43uAM/s3088/IMG_5609.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgut3LjTChWu8OXbCP51yXj6BgmPoOzXycJ2wXBFp5AeiOYXHohyXKqJs5ryYSq1TPRGKqdWd7s1O2__CNXg3Tzry6y7_y7y-yFlcJea8dQvSXp5uX51t_00FyzDtGr54z24_Z_4AmRASQNK0LKrxjPH1czlY-SSpJxKzMmoQhPv6nYz6VMLm6i2ep43uAM/s320/IMG_5609.jpeg" width="240" /></a></div><br /><span style="font-family: arial;">The run off the bike was interesting. I was going to complete a similar session as I did a couple of weeks ago: alternating 1k hard/easy. But my watch suggested a threshold session of 3 x 7 min at threshold with 2 min RI. What the heck, I tried it. The first 10 min was classed as a warm up. The pace suggested in the headphones was 5:20-5:57. I stayed relaxed and ended up with 4:26 pace. This is a good sign. The threshold efforts were consistent 3:56, 3:57, 3:55 pace. Interesting that the threshold pace was not that much faster than the easy RI pace. It certainly felt hard as the 3rd rep approached. I focused on relaxing and sucking up the fatigue. Overall, happy with that run and an average pace of 4:09, but pretty tired now. To finish off I completed a few strides - keep the fast stuff ticking over šāāļø</span><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzcgPrjYgZHfH0qEbvWXErbHXNOuQyDr3ImfgZyAhdVbcAZ9A0VB4u6Iyrm5q8oCLwBzweRvquFv_Mb8BYdVQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><span style="font-family: arial;"><br /></span><p></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-40375777555303548112023-07-14T13:11:00.001-07:002023-07-14T13:11:26.268-07:00Return to the Track<p><span style="font-family: arial;">Iām running risk of having a constructive plan that is being followed. After the 5k race last Sunday it was my intent to get back to track sessions to hone the speed for a bash at some late season duathlon races and maybe a fast 5k. </span></p><p><span style="font-family: arial;">So on Thursday I tried out a taster track session at Newcastle AC. The venue is in Newcastle and easy to jog to and a Thursday is a better day to hit the track, as opposed to a Wednesday, which is the NTC track day. The Newcastle track is, however, an old style cinder/gravel construct. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYowXLAQXxkHLyUUhIsv-1wz7_LhVtIbOz76P28TWbip290QwjPdd3a20x5eWt_mDlYCsgmHE5QHWavm0eMds72wzKd3vKd5QVrpEeVEdEdyGlXfLlKmdkQLlk9AAHbKUKUoD1pcL9DTO0FtoZbtZRFQOgAQUo0kCoFMs8VZRejCmmttrL-qiZD9utOc1T/s348/IMG_5605.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="145" data-original-width="348" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYowXLAQXxkHLyUUhIsv-1wz7_LhVtIbOz76P28TWbip290QwjPdd3a20x5eWt_mDlYCsgmHE5QHWavm0eMds72wzKd3vKd5QVrpEeVEdEdyGlXfLlKmdkQLlk9AAHbKUKUoD1pcL9DTO0FtoZbtZRFQOgAQUo0kCoFMs8VZRejCmmttrL-qiZD9utOc1T/s320/IMG_5605.jpeg" width="320" /></a></div><br /><span style="font-family: arial;"><br /></span><p></p><p><span style="font-family: arial;">Hence, my expectation was that it would be a slower surface to run on. This didnāt seem to be the case as the pace I eased into was actually faster than I planned. The session was 8 x 2 min 30 sec with the same recovery interval. All based on pace, I started off with a 3:30 pace. This surprised me as my aim was 3:36. I maintained or dipped into 3:26 ish for all reps - apart from the last rep where I eased back to a 3:38. </span></p><p><span style="font-family: arial;">All in all I am happy with this. My heart and lungs were good but my legs were a bit spasm-filled. I clearly need to get the mega conditioned better for this pace. But the signs are good. Maybe a sub-18 min 5k is possible. Letās wait and see š</span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-44612919383800635462023-07-09T06:44:00.000-07:002023-07-09T06:44:01.080-07:00Vale Park 5k Baseline Race<p><span style="font-family: arial;">Today was the Gold Events Vale Park 5k race. As mentioned on my last post, this race is to get a baseline time for a 5k race effort. My expectation was a time around 18:45. This actually translates to the same pace that I ran for 10k this year in April and May. But I was peaking for a main goal back then. Today, I was finishing a reset period of gym conditioning work and no real threshold work on bike or run. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdmlDeHHCYj_mP6vczG53AGUbvFLb32yt7DyeJ1WsS0klbYquS9igYWmF9jMHkkrKdL9ftLed8XppjQtkJyprgsuRA9V1zGFqNE6u5pXmZQZIVZqs6bP0KJ9JlP6rtdEf6IpKVbJrCwMn7V4KRvkIvyJhI_c6J6ol9dAp56C99Q8Uy3itoAdzgNZq-50Wp/s4032/IMG_5592.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdmlDeHHCYj_mP6vczG53AGUbvFLb32yt7DyeJ1WsS0klbYquS9igYWmF9jMHkkrKdL9ftLed8XppjQtkJyprgsuRA9V1zGFqNE6u5pXmZQZIVZqs6bP0KJ9JlP6rtdEf6IpKVbJrCwMn7V4KRvkIvyJhI_c6J6ol9dAp56C99Q8Uy3itoAdzgNZq-50Wp/s320/IMG_5592.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3sNxJP1ftMIjX0z2JCY_ar5tQBgR0BlcRf0UtP9e-Ox2O01SLbeH_hh9w2puS3ZnsZriEzOeT0P53TOcUL329yCZu1asJbjqU45ssNiZGRaCxwCQ6FstQwNNF6lU28EtUI_OuZ_mG9PD19FQrXreD_UHhUQum4cg8e39O6B2ajlrzRm81pFsx6XGpawk9/s3088/IMG_5593.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3sNxJP1ftMIjX0z2JCY_ar5tQBgR0BlcRf0UtP9e-Ox2O01SLbeH_hh9w2puS3ZnsZriEzOeT0P53TOcUL329yCZu1asJbjqU45ssNiZGRaCxwCQ6FstQwNNF6lU28EtUI_OuZ_mG9PD19FQrXreD_UHhUQum4cg8e39O6B2ajlrzRm81pFsx6XGpawk9/s320/IMG_5593.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF7sv0NBob2VMcUvoBdbwsYkL_thjpILUzFsarh1ifkPwhOwQI2ui0BrmnzZGEKfP3L_M_Mrh4dSiWR3-zsbYIxggL8lKq4KWVdVk7YlxRCd_TbfCsAb4jjUuSfl_8Xd9y1Vd3BkxcRlR-3I7yzqcCqCIwCJ8e3xlr7inoXpL8uFcbj4qbrCliZ6lfOkGY/s4032/IMG_5595.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF7sv0NBob2VMcUvoBdbwsYkL_thjpILUzFsarh1ifkPwhOwQI2ui0BrmnzZGEKfP3L_M_Mrh4dSiWR3-zsbYIxggL8lKq4KWVdVk7YlxRCd_TbfCsAb4jjUuSfl_8Xd9y1Vd3BkxcRlR-3I7yzqcCqCIwCJ8e3xlr7inoXpL8uFcbj4qbrCliZ6lfOkGY/s320/IMG_5595.jpeg" width="240" /></a></div><br /><span style="font-family: arial;">Firstly it was an age group win. Surprised actually as the age cat was 50 - 59 and Iām at the top of this 10 year grouping. But there was another race taking place at the Cheadle 4. I did t fancy this race as it was basically up a big hill and down the other side. With two slightly aching Achilles tendons, I thought Iād give that a miss! </span><p></p><p><span style="font-family: arial;">My time was 18:40, which was in line with expectations. I may have gone off a taste fast but I felt ok. The course was undulating and a few twisty gravel stretches. So not that fast I suppose. I felt strong but couldnāt up the pace in the last kilometre. It was another case of terminal velocity. Not sure if I can find any more speed but Iāll try to gain more pace when I get back to the track. </span></p><p><span style="font-family: arial;">Today I wore the Vaporfly 2 bargain fast pumps I got yesterday. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkh8-7Fe5s7h20xiGt0t2onsrIgIgNafmmNwomWs2NxF8eO7HIfFDCWAiL6oqXMZQg1vmins1cmXoLMncVwzXKcp6D9Eq3RYX54l0BXOrWiE2kZ3t_Qy73pw7GnYh_Hx3DJOLmVrlzj8cFyt8vZCC9C2ZBvxHa3fQdHIAAnwt3b9XACDB-fq7nbskYoWXP/s4032/IMG_5594.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkh8-7Fe5s7h20xiGt0t2onsrIgIgNafmmNwomWs2NxF8eO7HIfFDCWAiL6oqXMZQg1vmins1cmXoLMncVwzXKcp6D9Eq3RYX54l0BXOrWiE2kZ3t_Qy73pw7GnYh_Hx3DJOLmVrlzj8cFyt8vZCC9C2ZBvxHa3fQdHIAAnwt3b9XACDB-fq7nbskYoWXP/s320/IMG_5594.jpeg" width="240" /></a></div><br /><span style="font-family: arial;">Great shoes and I really enjoys running in them today. Tired now but may try a recovery spin later. </span><p></p><p><span style="font-family: arial;">Whatās next? Manchester Duathlon 20 August. But I want to ease into track work and touching speed every day possible - as described in my last post. </span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-66737985387105025812023-07-08T01:57:00.001-07:002023-07-08T01:57:24.938-07:00Touching Speed<p><span style="font-family: arial;">Itās July now and Iāve completed a mini return to strength training period, with more emphasis on the gym work. This means no real speed work on the bike or run. So as I mentioned on my last post, itās a kind of reset to see what I can get out of the back end of 2023. I considered entering the National Duathlon Champs at Grafham Water. Itās familiar for me as I used to live in that area, but itās at the end of October and expensive! Iām at the top end of my age group and unlikely to podium. So whatās the point? Iām all in for 2024š</span></p><p><span style="font-family: arial;">Iāll race the Manchester Airport Duathlon in August and the Darley Moor Duathlon in September. But Iād also like to try and shave some seconds off my April 10k time of 37:31. Maybe sub-37? Thatās a big ask but still a target. And Iād like a decent 5k race to bag a time. I can do this at the local parkrun so no dramas. But tomorrow I am racing a different 5k at the Port Vale Gold Event. No idea what the course is like but I want to get a marker time before I start speed work. Iām expecting maybe around 18:45. But it depends on the course. </span></p><p><span style="font-family: arial;">This brings me onto the topic of this post: touching on speed. Iāve been reading more and more articles that state that speed work is absolutely key to running fast. But not just a beasting at the track and then take (for me) 4 days to recover. Touching on speed means completing strides, fast feet drills, short uphill and downhill pick ups. . . All done during, before or after a run session. In fact, sometimes as the only run session. Essentially, I already do this type of touching on speed but not every session. I am returning to the track this week (if recovered from this 5k) and aim to stick rigidly to target pacing based on 5k and 10k pace. Add to this Iām planning on running at least 5 days a week, which is huge for me. Injury risk? No, as at least 2 of these sessions will be recovery but touching on speed. </span></p><p><span style="font-family: arial;">Iām always excited to do something different - look at the benefits of strength training over the winter for me. </span></p><p><span style="font-family: arial;">Onwards and upwards then. Maybe a new old man 10k/5k best around October? </span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-75424682026062310932023-06-28T09:19:00.001-07:002023-06-28T09:19:07.717-07:00Looking Ahead - 2024<p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxlsDq5dFyKL8ywNEiEvNWNICAvxfbwx349YRIaPfoX5LJXEQr_mNEKRy60IBqfblWl_QjMPAkNC3rnQhQZKA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxUdxdK-50NrNC9xhOus4hvlyfgEgGvxX465OEthH1KecNK3logQrBYt8VGfSKwFd1NmLEIuidlIaCiWfHUvA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /> <span style="font-family: arial;">Itās only the end of June 23 but my mind is already looking ahead to 2024. Having been in decent shape, running and cycling well, with sustained conditioning work seemingly being the key, I want to make the most of moving up an age group next year. Hopefully, I can maintain the same level that Iāve achieved during 2023. The winter will certainly take the same structure as last year, with the progressive strength work underpinning the subsequent work to get some race form and speed. </span><p></p><p><span style="font-family: arial;">This year, the focus was being in peak shape for the European Duathlon qualifier at Darley Moor at the end of May. Next year I will need to be in race peak shape around March to be competitive for the English Duathlon Champs, which are normally late March - yak, too cold š„¶. Also, having qualified for the European Duathlon Championships I may actually race there too. But no idea where they will be. The venue may price me out of travelling. Hence, I will just focus on the domestic champs. Either way, Iāll need to be ramping up the training intensity from January 24 - dark gloomy mid-winter is difficult to actually get the right intensity. But weāll see how that develops. Could do with a winter warm weather training camp š. Not much chance of that. </span></p><p><span style="font-family: arial;">So key for me now is to keep the conditioning ticking over so Iām not starting from scratch. Today showed Iām still in a good place with the gym work. </span></p><p><span style="font-family: arial;">Not sure how well my biking is doing but I can normally get in shape pretty quickly. Iāll gauge how Iām going with 3 progressive Duathlon events:</span></p><p><span style="font-family: arial;">20 Aug 23. Manchester Airport Duathlon. 4.2/35/2.8</span></p><p><span style="font-family: arial;">17 Sep 23. Darley Moor Sprint Duathlon. 4.8/20/2.8</span></p><p><span style="font-family: arial;">1 Oct 23. Oulton Park Sprint Duathlon. 4.3/21/2.3</span></p><p><span style="font-family: arial;">These races are really just enjoyment and to keep my legs familiar with the Duathlon race effort. Oulton Park is draft legal too; so good experience. I aim to return to track sessions mid-July 23. </span></p><p><span style="font-family: arial;">Almost a plan! </span></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"><br /></span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0tag:blogger.com,1999:blog-1117347597311123617.post-37382357680096188892023-06-25T07:07:00.003-07:002023-06-25T07:07:41.536-07:00Training Race<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYa3CRntqP1-rhAiljFz6IE_S7mdfBlZym1r_qPzBnvCjDgno6F4f3nK087yUd4lHUbW-7fq6eJtduivO4jN9uF04kEoBZh_Zy4L5qTEiZNormZAYE9aDBU6brXxhNpQKKSV-KIfzQzoM-/s1063/IMG_5566.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1063" data-original-width="706" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYa3CRntqP1-rhAiljFz6IE_S7mdfBlZym1r_qPzBnvCjDgno6F4f3nK087yUd4lHUbW-7fq6eJtduivO4jN9uF04kEoBZh_Zy4L5qTEiZNormZAYE9aDBU6brXxhNpQKKSV-KIfzQzoM-/s320/IMG_5566.jpeg" width="213" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCnm7btJsshunA5KjmeHrh-waIdBnx8gHiPnHkBA5nx_3chsbh9XadTlUER6vzJQ1oNvuPhrxv2i4wZ0Epe4Qm4hT8aJbzh1TrYg5mabbpxRR91PN2nTkL1ZwwUuW0pakig1dS_TLl8GJ-/s1800/IMG_5567.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1800" data-original-width="1350" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCnm7btJsshunA5KjmeHrh-waIdBnx8gHiPnHkBA5nx_3chsbh9XadTlUER6vzJQ1oNvuPhrxv2i4wZ0Epe4Qm4hT8aJbzh1TrYg5mabbpxRR91PN2nTkL1ZwwUuW0pakig1dS_TLl8GJ-/s320/IMG_5567.jpeg" width="240" /></a></div><br /> <span style="font-family: arial;">The regrouping continues. Iāve maintained the strength work over the last 3 weeks. It feels like I continually have heavy legs. Thatās to be expected, I tell myself. But itās hard to mentally accept that you feel a butt off. I need to trust the process. Today I did a training race at the Stone 10k race, with a bike out and back to add training value. </span><p></p><p><span style="font-family: arial;">My plan was to run the first 5k in 20 min and then aim for a sub-19 min second 5k. It was seriously hit today and maybe that asses to the performance and ability to hold the desired pace. I went through 5k in 19:38. So a bit too fast. This pace felt ok though. As I upped the pace for the second 5k it wasnāt long before I started to feel more fatigued. The 6th Kilometre was 3:46 which was bang in what I wanted. But it would be difficult to maintain this pace. I could have upped the effort a bit more over the last 2k but I didnāt want to fully empty the tank. </span></p><p><span style="font-family: arial;">So the second 5k was 19:08 for an overall finish of 38:47. Happy enough with that at this stage but Iād like to return to 37 min shape by end of August. </span></p><p><span style="font-family: arial;">The plan is to race the Manchester Airport Duathlon in August, the Darley Moor Duathlon in September: then peak for the Oulton Park Duathlon 1 October. Maybe look for a decent 5k race mixed in too. As for the bike, nit sure Iāll get any TT events in there but could probably get in decent form using Zwift races. </span></p><p><span style="font-family: arial;">Letās see how it turns outāšāāļøš“šāāļø</span></p>Sagshttp://www.blogger.com/profile/16174199598577483308noreply@blogger.com0