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Mungo




Joined: 29 Sep 2016
Posts: 391
Location: Preston

PostPosted: Mon Mar 05, 2018 9:21 pm    Post subject: Reply with quote

Sub 1:20....!
Stenard Farah!
Great effort.
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stenard




Joined: 04 Sep 2013
Posts: 1863

PostPosted: Tue Mar 06, 2018 10:24 am    Post subject: Reply with quote

twhat wrote:
Roscoemck wrote:
stenard wrote:
1 half marathon PB in 1:19:57 Very Happy
Impressive time, nice one
+1
Great Time
gingerbongo wrote:
sweet, nice one Stenard!! Was that the 'great half mara' or whatever it was called (the london one)?
Tin Pot wrote:
Nice on stenard!
Mungo wrote:
Sub 1:20....!
Stenard Farah!
Great effort.

Thanks all. Yes, very happy with that. Sub80 was the main goal, so pretty much perfectly executed.

Yes GB, it was the new London marathon organised one called The Big Half. Race report here if interested (still awaiting race pics which I'll hopefully add shortly - some of the faces I'm pulling near the end on the preview images show I really couldn't have given much more!).

EDIT - now with race pics


Last edited by stenard on Wed Mar 07, 2018 10:29 am; edited 1 time in total
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Doca




Joined: 27 Feb 2014
Posts: 227

PostPosted: Tue Mar 06, 2018 11:44 am    Post subject: Reply with quote

Well done Stenard, I enjoyed the report too.
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gingerbongo




Joined: 21 Sep 2012
Posts: 1655
Location: Devon

PostPosted: Tue Mar 06, 2018 12:31 pm    Post subject: Reply with quote

Nice report Stenard! What was the theory behind the 'eat lots of sweet potato' before the race? I know it is a good food source, low GI, beta carotenes etc, but why specifically before a race?

(strava follow request is me btw - no offence taken if ignored!)
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stenard




Joined: 04 Sep 2013
Posts: 1863

PostPosted: Tue Mar 06, 2018 3:39 pm    Post subject: Reply with quote

gingerbongo wrote:
Nice report Stenard! What was the theory behind the 'eat lots of sweet potato' before the race? I know it is a good food source, low GI, beta carotenes etc, but why specifically before a race?

(strava follow request is me btw - no offence taken if ignored!)

I think it was less a 'build up to a race' specific food, and more a 'you generally eat like crap, so try and eat better at least for this week!' type of food suggestion. Probably for that particular food item for all the reasons you outlined. There were others on there - coconut water, lean meats/fish, oats etc.

Nutrition is really the one thing I day-to-day pay no attention to. Exercising allows me that luxury in terms of not looking fat, but I would say I probably fall into the skinny-fat definition. I look pretty good from the outside, but especially around the midriff I am not particularly lean, which is evidence of my generally pretty shoddy diet. I'm a typical time-poor Londoner who often eats pre-packaged convenience foods and snacks on cakes/biscuits/treats at work.

In reality, getting better in this area is a potential "easy win". I am going to this club talk tonight with a nutritionist (as mentioned at the end of the blog post), so hopefully will get some good ideas of easy to prep/cook foods, and also some insight into the performance benefits I might be able to obtain. The latter might give me the motivation to make the change, whilst the former will hopefully prove to me it's realistic to undertake/stick to.
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explorerJC




Joined: 20 Oct 2005
Posts: 15880
Location: Farthingstone

PostPosted: Tue Mar 06, 2018 3:52 pm    Post subject: Reply with quote

twhat wrote:
Roscoemck wrote:
stenard wrote:
Not much for me last week. Perfect timing for a taper week with the weather, and as my race went ahead yesterday, it all panned out nicely.

2 swims for 4.4km
1 turbo for 40mins
3 fairly easy runs outside of my race (one on the treadmill due to weather), totalling 25km

1 half marathon PB in 1:19:57 Very Happy


Impressive time, nice one


+1
Great Time


Sweet - well done!
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Chrace




Joined: 28 Apr 2010
Posts: 2837
Location: Eating a Yorkie

PostPosted: Fri Mar 09, 2018 12:18 pm    Post subject: Reply with quote

Started the year on 177 FTP and was up to 228 last night. I bet not all is from training but merely "waking up" the body so it remembers how to suffer.

Target 280 (hopeful 300) by August.

For me that's 2.8w/kg, target 3.5+.
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TriSam




Joined: 26 Aug 2011
Posts: 1279
Location: Tunbridge Wells

PostPosted: Fri Mar 09, 2018 12:38 pm    Post subject: Reply with quote

228 to 300 is a huge jump, have you been up at those numbers before?
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stenard




Joined: 04 Sep 2013
Posts: 1863

PostPosted: Fri Mar 09, 2018 1:45 pm    Post subject: Reply with quote

Agreed. I've managed to go from c230W at the end of last season, to my latest test yielding 252W. That's been off the back of a pretty consistent volume of winter turbo work.

If I can get up to 270+ I'd be super happy. That's still another further 7% increase, and over 17% from the end of last year. A hoped for jump of >30% seems mammoth?! Unless as TriSam says, you've been there before and are just really out of shape at the moment?

270 would have me at 3.8 W/kg. Currently at about 3.5
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Roscoemck




Joined: 10 Aug 2016
Posts: 453
Location: Glasgow

PostPosted: Mon Mar 12, 2018 8:39 am    Post subject: Reply with quote

A paltry 4.5 hours.

Did 3 solid swim sessions which I'm pleased about. 3 runs, no bike!

Rectified that with a turbo session this morning and a firm plan in place for this week.

8 weeks to my first ever tri! Game face on!
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JaRok2300




Joined: 01 May 2014
Posts: 394
Location: Worcester, UK

PostPosted: Mon Mar 12, 2018 8:46 am    Post subject: Reply with quote

First week of something resembling normality.
2 swims - 4700m
3 bikes - 68km (+3 days commuting 33km)
3 runs - 11km (2x5km run/walk, 1x1km off the bike)

Performance way down (and starting point was pretty crap!) but good to just get out there. Extra 4 weeks rest seems to have helped calf too as not getting any twinges or tightness at all. Every cloud......
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stenard




Joined: 04 Sep 2013
Posts: 1863

PostPosted: Mon Mar 12, 2018 9:07 am    Post subject: Reply with quote

Recovery week for me

3 swims totalling 6k
1 turbo of 1hr20
1 leisurely 95k weekend ride
3 easy runs covering 39k

Total training time of 11hrs
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gingerbongo




Joined: 21 Sep 2012
Posts: 1655
Location: Devon

PostPosted: Mon Mar 12, 2018 9:30 am    Post subject: Reply with quote

Trying to get back on things now. Went out a few times during the snow week and was supposed to be 'back on it' this week, but a lack of motivation in the middle meant

1 x climb
3 x runs - a 10, 11 and a 20km

Forced the matter a bit last night in the pouring rain as wanted to punish myself a bit for being lazy and to kick start the body back into the swing of things. Ran not really knowing how far or how fast, completely off the watch just checkin on HR every now and again - more out of curiosity than to make any changes.

I would describe it as a zone 3 type run. Harder than easy, but not all out. I wanted to just hold my effort and body in that 'a little bit uncomfortable' zone. Really surprised and chuffed iwth the result, as was expecting probably 20/30 secs/km slower.

The legs felt it big time, and were atouch sore today. The 100 miler is still definitely lying deep, and it comes out to bite on any decent incline.

Still, it's a platform now to build from. I've got a 22mile hilly trail race in 4 weeks time. I'm not going to be in stellar form, but i at least want to ensure i finish 'up there' as we're targetting it en masse as an unofficial 'club' of friends, so should be a laugh anyway. Except for the 1300m of elevation gain! haha
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tin pot




Joined: 08 Jul 2013
Posts: 2592
Location: Bromley

PostPosted: Mon Mar 12, 2018 6:05 pm    Post subject: Reply with quote

Struggled again last week, but got five sessions in.

Bike 44(!) TSS
Run 27km
Swim 0

Long run was 11km, 3 warming up, 5k race pace parkrun, 3 warm down. Didnít realise how much that would take out of me so missed my evening session. Then Motherís Day kind of wiped out Sunday.

Consistency still my biggest weakness.
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Mungo




Joined: 29 Sep 2016
Posts: 391
Location: Preston

PostPosted: Tue Mar 13, 2018 4:57 am    Post subject: Reply with quote

14.5 hours this week mostly Bike in and out at 160 bpm with a few interval sessions.
Running well...ish for an oldie... Oulton Park looms.....!
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