New Year and a New Plan
Scores on the doors -
Running
5hrs 55mins @ 7:46/mm for 46 miles
General pace 7:38/mm
Swimming
30:00mins 1km
Cycling
2hrs 14mins @ 16.97mph for 37.9 miles
Cross training
25 mins core, stretching & resistance band
Total
9hrs 4mins training
Positives - good hours to kick off the year. Running higest volume for 7 months. First race for 7 months. Working on strength.
Negatives - not feeling 100%, HR def too high for paces. 30 secs slow for what pace feels like. Not strong enough yet. Poor swim & bike time.
Load to work on there but good news is run volume is what I need right now. Going to start banging in more bike work from now and also bank 2 swim sessions a week (once new goggles turn up!)
Fridays ride was bloody awful, 38 miles for a long ride BUT wind was brutal and think tinkering with cleats had altered saddle - peddle height and took a lot of power off the bottom of my stroke. Net result = dogshit ride again with Turner! Getting too embarassing to ride with anyone yet so going to get some good quality under my belt before i risk slowing anyone else down for a while.
Today I raced! Blimey, it's been a while !! Last years report can be found - HERE. This years race was tougher (I think) underfoot and to be fair was pretty much a carbon copy of that race. Didn't really get out of 2nd gear although pushed fairly hard. Finished just behind Brooksy and Simon from Ramsey who are 58-59 min 10 mile guys. Was 29th last year and be interesting to see where I wound up today. Fingers crossed roughly the same.
Not a great start to racing back but last year I really kicked on from here running 28.12 for 5 miles in the Frostbite a week later. Def don't feel 100%, pace feels much harder than it should - maybe 20-30 secs a mile and think I'm missing intervals and harder runs.
Handed over my BRJ Championship trophy today to Rodger who has one hand and 4 fingers on it. He gave me a good run today up till about 4 miles and I was just able to push on a bit. He's well earned it from his 2012 races. To be fair Tim was mighty unlucky to not win it the year before.
Will see the frostbite season out with BRJ and see what the future brings. Do not train there anymore, wasn't even aware the club had moved lol !!
Aim for next week is to start feeling a bit fresher and hopefully see my HR come down to a reasonable level on training runs. Track Tuesday where I'll run at about 90% rather than flat out and long easy run Wednesday. Frostbite Sunday so I'll try and push a good run in on Thursday at LT.
Still run focus up till Paris bt could do with getting 100+ in on the bike this week. Going to have to start delving into the turbo dungeon.
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