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Chrace
Joined: 28 Apr 2010
Posts: 2804
Location: Eating a Yorkie
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 Posted: Mon May 21, 2018 9:40 am Post subject: |
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Weekend warrior style, I did a ride lead on the Fred for a few X participants on Saturday. We were out for 11 hours due to chatting but moving time was 8 hours (although had to skip Coniston loop due to fading light).
But nice to see that I can actually still climb Hardknott West, and didn't even really, really get into the red lungbuster zone. I might be older but my climbing technique has improved vastly.
Need to get on the weigh-in thread though...
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Where the mind goes the body follows.
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tin pot
Joined: 08 Jul 2013
Posts: 2569
Location: Bromley
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| Posted: Mon May 21, 2018 11:12 am Post subject: |
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Retested FTP using the TR Ramp protocol, up from 225 in Feb to 243, 3W higher than my best last year. It’s a different protocol, so we’ll see how it goes through training, but it’s definitely a confidence booster as I go into Build phase.
Maybe consistent training is effective for me after all? 
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Iron ‘17 16h11, '16 14h30
Half Iron ‘18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
Trail 10K '16 54:01 '13 54:46
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tin pot
Joined: 08 Jul 2013
Posts: 2569
Location: Bromley
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| Posted: Mon May 21, 2018 11:14 am Post subject: |
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| Chrace wrote: | Weekend warrior style, I did a ride lead on the Fred for a few X participants on Saturday. We were out for 11 hours due to chatting but moving time was 8 hours (although had to skip Coniston loop due to fading light).
But nice to see that I can actually still climb Hardknott West, and didn't even really, really get into the red lungbuster zone. I might be older but my climbing technique has improved vastly.
Need to get on the weigh-in thread though... |
Sweet! I’ve only heard rumours of Hardnott Pass, it sounds epic.
_________________
Iron ‘17 16h11, '16 14h30
Half Iron ‘18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
Trail 10K '16 54:01 '13 54:46
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Chrace
Joined: 28 Apr 2010
Posts: 2804
Location: Eating a Yorkie
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| Posted: Mon May 21, 2018 12:00 pm Post subject: |
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| Tin Pot wrote: | | Sweet! I’ve only heard rumours of Hardnott Pass, it sounds epic. |
Oooh, need to drag you out there one day. It's an eye opener.
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Mungo
Joined: 29 Sep 2016
Posts: 381
Location: Preston
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| Posted: Sun May 27, 2018 7:26 pm Post subject: |
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Great week all round. 17 hours.
Even the swimming ?!
Hope every one is going well.
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tin pot
Joined: 08 Jul 2013
Posts: 2569
Location: Bromley
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| Posted: Mon May 28, 2018 5:51 am Post subject: |
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7/9 Sessions despite knee injury, pain cave flooding, and in laws arriving/departing 
_________________
Iron ‘17 16h11, '16 14h30
Half Iron ‘18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
Trail 10K '16 54:01 '13 54:46
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jibberjim
Joined: 15 Aug 2008
Posts: 8309
Location: Kingston
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| Posted: Mon May 28, 2018 2:21 pm Post subject: |
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| jibberjim wrote: |
So a total of 71.6km in 5:05 a new record running week in terms of distance (replacing last week of course) and that despite not running on monday.
Also did 14:21 of cycling and my ATL is now significantly negative all round.
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Crap week, sick child which she shared with me, #@?# work stuff going on.
so 6 runs 53.3km in 3:53
1 regular commute 90 minutes 31km
24km in 0:55 204 NP 170 AP
23km in 0:51 207 NP 145 AP
32km in 1:07 224 NP 191 AP
19km in 0:41 195 NP 147 AP
23km in 0:52 185 NP 160 AP
61km in 2:12 191 NP 164 AP (rode out to martial a race, only 15 entrants, more organisers!)
So still technically 12 hours so a reasonable week, but slow running and mostly crappy riding.
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tin pot
Joined: 08 Jul 2013
Posts: 2569
Location: Bromley
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| Posted: Sun Jun 03, 2018 3:00 pm Post subject: |
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9/9 sessions
Right, stopped farting about and put a proper swim in the pool today.
2x1900m at 37:30 and 39:00 with a two minute (Aussie exit ) break. Then 200m breast stroke to warm down.
It’s going to ache between the shoulder blades tomorrow but I’ve had enough of 2k bloomin 100m intervals.
_________________
Iron ‘17 16h11, '16 14h30
Half Iron ‘18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
Trail 10K '16 54:01 '13 54:46
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jibberjim
Joined: 15 Aug 2008
Posts: 8309
Location: Kingston
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| Posted: Sun Jun 03, 2018 8:50 pm Post subject: |
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| jibberjim wrote: | so 6 runs 53.3km in 3:53
1 regular commute 90 minutes 31km
24km in 0:55 204 NP 170 AP
23km in 0:51 207 NP 145 AP
32km in 1:07 224 NP 191 AP
19km in 0:41 195 NP 147 AP
23km in 0:52 185 NP 160 AP
61km in 2:12 191 NP 164 AP (rode out to martial a race, only 15 entrants, more organisers!) |
7 runs 73.5km in 5:12
2 regular commutes 180 minutes 62km
44km in 1:21 239NP 210AP
71km in 2:27 214NP 178AP
A reasonable 12 hours, my garmin even said I did 0.1 Anaerobic benefit on the longer ride, not sure when as I felt completely mediocre the whole time, and then worse than mediocre once my prescription glasses broke.
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tin pot
Joined: 08 Jul 2013
Posts: 2569
Location: Bromley
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| Posted: Sun Jun 03, 2018 9:11 pm Post subject: |
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Wow, that’s a lot of run mileage in my book - well done!
_________________
Iron ‘17 16h11, '16 14h30
Half Iron ‘18 DNF, '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
Trail 10K '16 54:01 '13 54:46
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twhat
Joined: 28 Oct 2011
Posts: 1241
Location: London
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| Posted: Mon Jun 04, 2018 8:44 am Post subject: |
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| jibberjim wrote: | | jibberjim wrote: | so 6 runs 53.3km in 3:53
1 regular commute 90 minutes 31km
24km in 0:55 204 NP 170 AP
23km in 0:51 207 NP 145 AP
32km in 1:07 224 NP 191 AP
19km in 0:41 195 NP 147 AP
23km in 0:52 185 NP 160 AP
61km in 2:12 191 NP 164 AP (rode out to martial a race, only 15 entrants, more organisers!) |
7 runs 73.5km in 5:12
2 regular commutes 180 minutes 62km
44km in 1:21 239NP 210AP
71km in 2:27 214NP 178AP
A reasonable 12 hours, my garmin even said I did 0.1 Anaerobic benefit on the longer ride, not sure when as I felt completely mediocre the whole time, and then worse than mediocre once my prescription glasses broke. |
Solid running again Jim. You should really put this to the test at a 10k somewhere.
I ran 4 times last week.. 2 backpack commutes circa 9k, 1 hillyish 11.5k and 1 set of 800s at the track. Local half marathon on sunday so taking it easy in hope of a pb.... Entered an autumn marathon too so will be a good marker...
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jibberjim
Joined: 15 Aug 2008
Posts: 8309
Location: Kingston
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| Posted: Mon Jun 04, 2018 9:24 am Post subject: |
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| twhat wrote: |
Solid running again Jim. You should really put this to the test at a 10k somewhere. |
I would need 6 weeks of actual training running fast, I would do (relatively) better in a marathon as all my running is closer to marathon pace, but it's still too slow really.
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twhat
Joined: 28 Oct 2011
Posts: 1241
Location: London
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| Posted: Mon Jun 04, 2018 9:38 am Post subject: |
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| jibberjim wrote: | | twhat wrote: |
Solid running again Jim. You should really put this to the test at a 10k somewhere. |
I would need 6 weeks of actual training running fast, I would do (relatively) better in a marathon as all my running is closer to marathon pace, but it's still too slow really. |
Yes i was thinking much the same... although i ran 2s off my 5k pb recently off a winter of marathon training which didnt involve much real 'fast' running. Back at the track weekly now and hoping for some new pbs up to half marathon before i up the mileage again.
I wouldnt say it was too slow though, unless you are after a championship marathon time... 73k at 3hr marathon pace is damn good running over 7 days....
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Roscoemck
Joined: 10 Aug 2016
Posts: 431
Location: Glasgow
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| Posted: Thu Jun 07, 2018 7:53 am Post subject: |
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Sooooo, last week was not too bad considering I was in Ibiza for the week.
Managed 3 runs and swam at least 1km every day. Also got in my first ever open water swim, albeit in the lovely warm waters of the med.
Now just need to get back on track and lose some of the holiday weight!
Still got a fcuking pile that's giving me grief. It really does not like running!
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jibberjim
Joined: 15 Aug 2008
Posts: 8309
Location: Kingston
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| Posted: Mon Jun 11, 2018 10:46 am Post subject: |
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| jibberjim wrote: | 7 runs 73.5km in 5:12
2 regular commutes 180 minutes 62km
44km in 1:21 239NP 210AP
71km in 2:27 214NP 178AP |
6 runs 60.1km in 4:15
3 commutes 270 minutes 93km
So I failed my target set in january (no zero days, 25km running per week, and at least one 1000Kj outdoor riding or a turbo ride) It was Otter's birthday on sunday which took up lots of the weekend organising and then being at Box Hill most of the day - although it did add a lot of leg stress in a full pace run down the stepping stones route, and a load more walking/running about.
Anyway, the lack of hitting the target is not really a big deal, and I'm glad I didn't contrive it with a silly turbo ride or something.
The other thing is that with the easier week, I made the last 2 * ~1.5km of my long saturday run (13.5km) fast, not particularly fast (about 3:45's on a net downhill) Was still quite mentally tough, despite my HR still being nowhere near max.
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