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Chrace




Joined: 28 Apr 2010
Posts: 2690
Location: Eating a Yorkie

PostPosted: Mon May 21, 2018 9:40 am    Post subject: Reply with quote

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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Tin Pot




Joined: 08 Jul 2013
Posts: 2466
Location: Bromley

PostPosted: Mon May 21, 2018 11:12 am    Post subject: Reply with quote

Retested FTP using the TR Ramp protocol, up from 225 in Feb to 243, 3W higher than my best last year. Itís a different protocol, so weíll see how it goes through training, but itís definitely a confidence booster as I go into Build phase.

Maybe consistent training is effective for me after all? Wink
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Iron Ď17 16h11, '16 14h30
Half Iron '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
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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Tin Pot




Joined: 08 Jul 2013
Posts: 2466
Location: Bromley

PostPosted: Mon May 21, 2018 11:14 am    Post subject: Reply with quote

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! Iíve only heard rumours of Hardnott Pass, it sounds epic.
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Iron Ď17 16h11, '16 14h30
Half Iron '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
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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Chrace




Joined: 28 Apr 2010
Posts: 2690
Location: Eating a Yorkie

PostPosted: Mon May 21, 2018 12:00 pm    Post subject: Reply with quote

Tin Pot wrote:
Sweet! Iíve only heard rumours of Hardnott Pass, it sounds epic.

Oooh, need to drag you out there one day. It's an eye opener. Wink
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Mungo




Joined: 29 Sep 2016
Posts: 366
Location: Preston

PostPosted: Sun May 27, 2018 7:26 pm    Post subject: Reply with quote

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: 2466
Location: Bromley

PostPosted: Mon May 28, 2018 5:51 am    Post subject: Reply with quote

7/9 Sessions despite knee injury, pain cave flooding, and in laws arriving/departing Smile
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Iron Ď17 16h11, '16 14h30
Half Iron '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
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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jibberjim




Joined: 15 Aug 2008
Posts: 8229
Location: Kingston

PostPosted: Mon May 28, 2018 2:21 pm    Post subject: Reply with quote

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.


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: 2466
Location: Bromley

PostPosted: Sun Jun 03, 2018 3:00 pm    Post subject: Reply with quote

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 Wink ) break. Then 200m breast stroke to warm down.

Itís going to ache between the shoulder blades tomorrow but Iíve had enough of 2k bloomin 100m intervals.
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Iron Ď17 16h11, '16 14h30
Half Iron '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
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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jibberjim




Joined: 15 Aug 2008
Posts: 8229
Location: Kingston

PostPosted: Sun Jun 03, 2018 8:50 pm    Post subject: Reply with quote

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: 2466
Location: Bromley

PostPosted: Sun Jun 03, 2018 9:11 pm    Post subject: Reply with quote

Wow, thatís a lot of run mileage in my book - well done!
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Iron Ď17 16h11, '16 14h30
Half Iron '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
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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twhat




Joined: 28 Oct 2011
Posts: 1202
Location: London

PostPosted: Mon Jun 04, 2018 8:44 am    Post subject: Reply with quote

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: 8229
Location: Kingston

PostPosted: Mon Jun 04, 2018 9:24 am    Post subject: Reply with quote

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: 1202
Location: London

PostPosted: Mon Jun 04, 2018 9:38 am    Post subject: Reply with quote

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: 393
Location: Glasgow

PostPosted: Thu Jun 07, 2018 7:53 am    Post subject: Reply with quote

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: 8229
Location: Kingston

PostPosted: Mon Jun 11, 2018 10:46 am    Post subject: Reply with quote

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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