The week before Bala
I am having a rest day today before I get up early tomorrow morning and head off to Bala for the standard distance tri. I am really looking forward to it, great location, a chance to race with what looks like good weather on offer.
This week's training has been focussed on preparation for the Bala race. The week started off with a 1 hour gym session on Monday instead of the normal Pilate's class as I had a WRR Committee meeting to go to. I enjoy the gym sessions with the weight machines and core exercises on the mat, but not sure I push myself as much as I do when I am in a class.
Tuesday was tough as a double brick session to do. 20' easy on bike up to Z2 and then 20' at Z3 followed by a 10' effort run Z3 and then 10' ease back to Z2. The hard part was the double with a 10' Z2 then 10'Z3 effort on the bike with 5' effort Z3 and 5' recovery easy. As it turned out I enjoyed the session, the transitions went well, especially from bike to run and I had put elastic laces into my running shoes and they felt fine. In total I covered 22.5 miles in 1hour 38'26". I was pleased with my average speeds in each set as it included the hard effort and recovery times. Bike set 1 average 18.2mph, set 2 average 18.5mph. Run set 1 8'26" per mile, set 2 8'29" per mile. I felt these were a good pace that I would be pleased if I could sustain at Bala. Mind you I must have been working hard as Bob Ward commented that I didn't look good when he saw me running! I was tired at the end, a real effort.
Wednesday was a swim and run. The swim was early morning at Esporta, lane to myself, with emphasis on 3x320m efforts trying to keep a constant pace - I managed 8'12", 8', 8'06" so fairly close in times. Total session 48'17" over 1480m. The run was an easy low intensity run - I always find these hard as it feel to slow. I was out for 1hour 14'20" covered 7.23miles at a slow 10'17" per mile, mind you I did managed to keep a low HR with an average of 126bpm and over 80% of the run in Z1.
Thursday was a club session with Group 3. I wasn't sure as I was feeling a bit tired as I have had a busy week work wise as well as training. In the end I enjoyed the session, keeping in the lower half of the group but not off the rear. The session the Brackmills loop were based on 6x4' efforts so not sprints and more in line with training requirements. The session was 1hour 5'10" covered 7.15 miles, my average HR was 142bpm with effort across all HR zones.
Friday was another brick session, but a shorted effort, I only did 31'07" rather than the planned 45' as I didn't get up early enough. I did 10' warm up followed by 10' Z3 efforts on the bike followed by 5' efforts and 5' recovery running. Again in all HR zones but messed up Garmin pressing the wrong buttons in transition. The Friday swim at Cripps was low on numbers again - more parties and races keeping people away. I swam in lane 2 with Josie who was recovering from injury. I only swam for part of the session as I ended pulling a side muscle during a paddles session so stopped early. The session was 25m warm up, 400m, 2x200m, 2x50 pull buoy and 2x50m paddles - there was more but I stopped.
Saturday is rest day, although I will be cleaning my bike shortly, getting my gear sorted out, keeping hydrated and snoozing this afternoon.
This week's training has been focussed on preparation for the Bala race. The week started off with a 1 hour gym session on Monday instead of the normal Pilate's class as I had a WRR Committee meeting to go to. I enjoy the gym sessions with the weight machines and core exercises on the mat, but not sure I push myself as much as I do when I am in a class.
Tuesday was tough as a double brick session to do. 20' easy on bike up to Z2 and then 20' at Z3 followed by a 10' effort run Z3 and then 10' ease back to Z2. The hard part was the double with a 10' Z2 then 10'Z3 effort on the bike with 5' effort Z3 and 5' recovery easy. As it turned out I enjoyed the session, the transitions went well, especially from bike to run and I had put elastic laces into my running shoes and they felt fine. In total I covered 22.5 miles in 1hour 38'26". I was pleased with my average speeds in each set as it included the hard effort and recovery times. Bike set 1 average 18.2mph, set 2 average 18.5mph. Run set 1 8'26" per mile, set 2 8'29" per mile. I felt these were a good pace that I would be pleased if I could sustain at Bala. Mind you I must have been working hard as Bob Ward commented that I didn't look good when he saw me running! I was tired at the end, a real effort.
Wednesday was a swim and run. The swim was early morning at Esporta, lane to myself, with emphasis on 3x320m efforts trying to keep a constant pace - I managed 8'12", 8', 8'06" so fairly close in times. Total session 48'17" over 1480m. The run was an easy low intensity run - I always find these hard as it feel to slow. I was out for 1hour 14'20" covered 7.23miles at a slow 10'17" per mile, mind you I did managed to keep a low HR with an average of 126bpm and over 80% of the run in Z1.
Thursday was a club session with Group 3. I wasn't sure as I was feeling a bit tired as I have had a busy week work wise as well as training. In the end I enjoyed the session, keeping in the lower half of the group but not off the rear. The session the Brackmills loop were based on 6x4' efforts so not sprints and more in line with training requirements. The session was 1hour 5'10" covered 7.15 miles, my average HR was 142bpm with effort across all HR zones.
Friday was another brick session, but a shorted effort, I only did 31'07" rather than the planned 45' as I didn't get up early enough. I did 10' warm up followed by 10' Z3 efforts on the bike followed by 5' efforts and 5' recovery running. Again in all HR zones but messed up Garmin pressing the wrong buttons in transition. The Friday swim at Cripps was low on numbers again - more parties and races keeping people away. I swam in lane 2 with Josie who was recovering from injury. I only swam for part of the session as I ended pulling a side muscle during a paddles session so stopped early. The session was 25m warm up, 400m, 2x200m, 2x50 pull buoy and 2x50m paddles - there was more but I stopped.
Saturday is rest day, although I will be cleaning my bike shortly, getting my gear sorted out, keeping hydrated and snoozing this afternoon.
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