New York - first week of training
Tuesday started with a visit to Zoe to see how I was doing. The neck as ever is still tight but not as bad. The session mainly focused on my legs, the calf muscles were very tight and took some effort to ease them - and it hurt! The evening run was my first run with Rob's Tuesday special training group. We headed off to the Back Lane pocket park for a benchs' sessions, one two or three at a time and as we all know this always means there is more uphill than downhill! The session was 56'16" covering 5.51miles at an average pace of 10' per mile. The HR data showed I worked hard in the efforts with HR across all zines including Z4 and Z5. A good session, glad I went along, although not always easy to get to a formal session in the week.
Wednesday was the first of my long mid week runs. A steady 10.11 miles in 1hour 28'45" at an average pace of 8'46". The average HR was 141bpm with 78% of the effort in Z3 which is about right for a steady session. I went to Pilate's in the evening, hard work, we seemed to spend a long time working on my abs!
I joined group 3 at the club on Thursday. My first Bobby session for many months. I had forgotten the difference between group 3 and 4 and felt it in the recovery between the sets as there was no hanging around we just kept going. I found the efforts were OK although I had to work hard to keep with the group but I wasn't off the back which is reassuring. We ran for 65'02" covering 7.18 miles at an average 8'55" pace. With an average HR of 145bpm and 23% of the time in Z5 it showed how much I had to work.
I couldn't make the club swim on Friday so went for a run in the evening when I was back from work and shopping. A steady effort for 4.82 miles round the canal and Milton Malsor loop - it looked good as the sun was setting and twilight across the fields. I was out for 39'28" with an average pace of 8'08" per mile. The loop was a harder effort then it should have been - it will get better as the training works through.
I started Saturday with a short swim at Esporta in the outdoor pool, 1,200m in 34'33" with 200m warm up, 4x100m efforts, 400m and then 200m cool down. I went with the club for the bike ride although I didn't do the full ride as I had a 20m run to do on Sunday and didn't want over tired legs, I rode for 2hours 17'02" covering 35.51 miles at an average pace of 3'49" per mile, 15.7mph. I rode on the Valdora as I want more bike time before Bala next week - should feel better riding it in a race on closed roads next week.
Sunday was my first long run - I went straight in with a 20mile run as I have only 9 weeks to go and I reckoned with my IM training and general work since then I should be OK. To make life easy I decided to do 3 laps of Pitsford Reservoir as it is 20 miles, I can go back to the car on each loop if I needed extra drink or food or even had an issue. In the end I ran the 3 laps without stopping at a fairly steady pace with 58', 57' and 58' laps giving a total time of 2hours 52'52" giving an average pace of 8'38" per mile with more than 80% of my effort in HR Z3. I felt good at the end - I will see how I feel in the morning as the real test. My legs were OK cutting the grass in the afternoon.
A different week coming up with a bit of a taper towards the weekend for the Bala tri - I will have a rest day on Saturday if I decide to travel and stay overnight, all depending on the weather of course.
Wednesday was the first of my long mid week runs. A steady 10.11 miles in 1hour 28'45" at an average pace of 8'46". The average HR was 141bpm with 78% of the effort in Z3 which is about right for a steady session. I went to Pilate's in the evening, hard work, we seemed to spend a long time working on my abs!
I joined group 3 at the club on Thursday. My first Bobby session for many months. I had forgotten the difference between group 3 and 4 and felt it in the recovery between the sets as there was no hanging around we just kept going. I found the efforts were OK although I had to work hard to keep with the group but I wasn't off the back which is reassuring. We ran for 65'02" covering 7.18 miles at an average 8'55" pace. With an average HR of 145bpm and 23% of the time in Z5 it showed how much I had to work.
I couldn't make the club swim on Friday so went for a run in the evening when I was back from work and shopping. A steady effort for 4.82 miles round the canal and Milton Malsor loop - it looked good as the sun was setting and twilight across the fields. I was out for 39'28" with an average pace of 8'08" per mile. The loop was a harder effort then it should have been - it will get better as the training works through.
I started Saturday with a short swim at Esporta in the outdoor pool, 1,200m in 34'33" with 200m warm up, 4x100m efforts, 400m and then 200m cool down. I went with the club for the bike ride although I didn't do the full ride as I had a 20m run to do on Sunday and didn't want over tired legs, I rode for 2hours 17'02" covering 35.51 miles at an average pace of 3'49" per mile, 15.7mph. I rode on the Valdora as I want more bike time before Bala next week - should feel better riding it in a race on closed roads next week.
Sunday was my first long run - I went straight in with a 20mile run as I have only 9 weeks to go and I reckoned with my IM training and general work since then I should be OK. To make life easy I decided to do 3 laps of Pitsford Reservoir as it is 20 miles, I can go back to the car on each loop if I needed extra drink or food or even had an issue. In the end I ran the 3 laps without stopping at a fairly steady pace with 58', 57' and 58' laps giving a total time of 2hours 52'52" giving an average pace of 8'38" per mile with more than 80% of my effort in HR Z3. I felt good at the end - I will see how I feel in the morning as the real test. My legs were OK cutting the grass in the afternoon.
A different week coming up with a bit of a taper towards the weekend for the Bala tri - I will have a rest day on Saturday if I decide to travel and stay overnight, all depending on the weather of course.
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