To race is but a dream...

[shadydaz]

16/04/20
Resting HR 47
Cycling
50.27km
124:38
24.3 kph
Ave HR 133
Max HR 162
Running
6.11km
32:03
5:15 min/km
Ave HR 140
Max HR 162
*average of both cycle commutes

17/04/20
Resting HR 45
Running 5x2km session
16.4km
79:31
4:51 min/km
Ave HR 135
Max HR 179

3.01km Warm up in 15:56

1.
4:29.0 ave HR 122, Max HR 128
4:27.2 ave HR 123, Max HR 130
8:56.2 Average pace 4:28.1

R90: 5:22/km ave HR 123, Max HR 125, Recovery HR 122

2.
4:27.3 ave HR 125, Max HR 127
4:24.6 ave HR 127, Max HR 130
8:51.9 Average pace 4:26.0

R90: 5:18/km ave HR 129, Max HR 134, Recovery HR 127

3.
4:25.1 ave HR 129, Max HR 141
4:21.5 ave HR 127, Max HR 128
8:46.6 Average pace 4:23.3

R90: 5:28/km ave HR 128, Max HR 129, Recovery HR 124

4.
4:20.7 ave HR 127, Max HR 130
4:17.7 ave HR 128, Max HR 130
8:37.5 Average pace 4:18.8

R90: 5:28/km ave HR 127, Max HR 128, Recovery HR 125

5.
4:16.2 ave HR 152, Max HR 177
4:11.3 ave HR 171, Max HR 179
8:27.5 Average pace 4:13.8

R90: 5:27/km ave HR 168, Max HR 172, Recovery HR 168

2.01km Warm down

Average km pace for intervals: 4:22.2/km
Average km pace for intervals: 4:18.5/km previous session

18/04/20
Resting HR 54

19/04/20
Resting HR 53
Running
24.12km
130:40
5:25 min/km
Ave HR 155
Max HR 175


HR a bit high on the long run, not surprising as adjusting to the intensity again. The 2km session was good, wasn't knocking on the door of the hurt locker really, just blowing a bit toward the end of the last int. In better shape than I thought, there is just no out and out speed in the legs at the moment. For some reason the watch wasn't picking up the HR properly. I received my new Garmin Tri HR strap in the post on Saturday but forgot to put it on Sunday morning for a field test on the long run! I should get more accurate readings with this in the future though.

Abductor and thigh (on same leg) has just pulled a little tight so took it really easy post run yesterday, even though it feels good this morning I have driven to work rather than cycled, just to be sure. May miss the run tonight and just get on the turbo instead for a while, will see how the leg feels later.

Darren.

[TheEd]

Hi Daz .. did your groin recover with the taping?

the groin area (to me) is an overuse injury / niggle .. trying to do too much .. too soon etc

you picked up pace in the session but this may lead towards over doing it .. try back off before you get the bit in your mouth

onwards TheEd

[shadydaz]

20/04/20
Resting HR 50
6.66km
35:21
5:18 min/km
Ave HR 149
Max HR 174

21/04/20
Resting HR 51
Running
6.05km
31:51
5:16 min/km
Ave HR 143
Max HR 152
Cycle commute day

22/04/20 - DAY 8 6X1
Resting HR 55
11.29km
54:25
4:49/km
Ave HR 161
Max HR 181

2.5km warm up 13:42

1. 4:25.1/km, Ave HR 164 Peak HR 170
R60s @ 4:48/km Rec HR 157

2. 4:21.1/km, Ave HR 168 Peak HR 172
R60s @ 5:24/km Rec HR 161

3. 4:16.4/km, Ave HR 171 Peak HR 177
R60s @ 5:33/km Rec HR 167

4. 4:11.2/km, Ave HR 175 Peak HR 179
R60s @ 5:38/km Rec HR 169

5. 4:06.0/km, Ave HR 176 Peak HR 180
R115s @ 5:30/km Rec HR 170

6. 4:00.7/km, Ave HR 177 Peak HR 181
R60s @ 5:18/km Rec HR 148

1.8km warm Down

Rep Average 04:13.4

Last 6x1 ave 03:57.1

I was a bit tired for this session and nearly jacked it in after the first rep. then my reasoning was such that "i will just see how the next rep goes, it will build speed endurance into the legs even of not the quickest set" I didn't reckon on running the negatives and certainly couldn't see myself running a flat 4 last rep, after the first (i was trying my hardest for the sub 4 once i realised it was on but just couldn't scrape it). It's amazing what a bit of stubborn determination can do. Note to self, lay off the bike on the "session" day!

Given how i was feeling at the time, there is definately a lot more in the legs that I was able to give last night, I feel i could have been at around 4min/km the whole set if I didn't have tired legs.

The groin issue has been fine in terms of the running, It was just a little murmor after the 2km session but soon went silent again and been ok since, not a peep during last night's session.

Resting HR a bit high again, hopefully into recovery the next few days now and see that lower again. I am fatigued and haven't slept the best this week which doesn't help. Looking forward to Saturday being very lazy!!

[TheEd]

Hi Daz, on our side .. MrsDuck's training group, we have been on the Build Up program for the last 4 weeks .. it is less intense and it has had the athletes ticking over. Before this, the athletes had done a Coopers Test (chose this as the Finns relate to the 12 minute test) .. this was their marker and for the last 4 weeks they have not met up. Now they allowed to have no more than 10 in a group so they get together to do 4 x 8 minutes fartlek .. reduced it from 5 to 4

try to back off from the intensity and even have a look at doing the build up routine with a paced run every 2 weeks

TheEd

[shadydaz]

We are still in effective "lockdown" here, so Im not leaving the house apart from work, food shopping or my daily excercise (run). Not to be complacent about getting ill but I think my daughter (my eldest lives with me and her two sisters with their mum) and I have already had "IT" and unless it drastically mutates, I don't think we can get it twice??? My vigilance is now not to carry it and pass it between people.
I will be backing off on intensity now to recover but would like to continue the routine of the training cycle, I've been off it that long already I actually miss it! (I must be a bit of a masochist haha) If you look at the HR on the 1km session, I didn't get it into that "RED ZONE" of within 10-15bpm of max (for me circa 195-198 atm i think). Will continue not to overcook myself too much. Lesson learned from Wednesday.

[shadydaz]

23/04/20
Resting HR 57
6.08km
33:13
5:28 min/km
Ave HR 141
Max HR 160
50km of cycle commutes

24/04/20
Resting HR 49
Running
10.02km
32:03
5:44 min/km
Ave HR 141
Max HR 152
50km cycle commutes

25/04/20
Resting HR 49
Cycling 27.45km

26/04/20
Resting HR 51

27/04/20
Resting HR 51
Cycling 26.31km inc zwift race

28/04/20
Resting HR 51
Cycling 18.36km Zwift race
Running
10.02km
55:08
5:30 min/km
Ave HR 143
Max HR 154

29/04/20
Resting HR 50

30/04/20
Resting HR 50
Cycling 25km commute

31/04/20
Resting HR 50

01/05/20
Resting HR 50
Cycling 27.77km inc zwift race
and 50km cycle commutes

2/05/20
Resting HR 42

3/05/20
Resting HR 51
Cycling 75km

4/05/20
Resting HR 64
Cycling 20.49km
Running
6.07km
35.28
5:50 min/km
Ave HR 140
Max HR 1460

5/05/20
Resting HR 57
Cycling 18.32km
Running
6.11km
33:10
5:26 min/km
Ave HR 140
Max HR 148

6/05/20
Resting HR 54
Cycling - 5min peak power session 18.34km
Running
8.78km
54:03
6:09 min/km
Ave HR 136
Max HR 162
Bit of "jeffing" to get the nephew ready for the army
50km cycle commutes

7/05/20
Resting HR 49
Running
6.12km
34:00
5:33 min/km
Ave HR 137
Max HR 160
50km cycle commutes

8/05/20
Resting HR 52
Running 5x2km session
11.34km
56:14
4:58 min/km
Ave HR 150
Max HR 184

3.01km Warm up in 15:40

1.
4:19.6 ave HR 147, Max HR 151
4:20.8 ave HR 147, Max HR 154
8:40.4 Average pace 4:20.2

R90: 5:21/km ave HR 164, Max HR 176, Recovery HR 159

2.
4:21.0 ave HR 170, Max HR 178
4:15.8 ave HR 178, Max HR 182
8:36.8 Average pace 4:18.4

R90: 5:21/km ave HR 172, Max HR 179, Recovery HR 163

3.
4:20.3 ave HR 172, Max HR 182
4:43.9 ave HR 178, Max HR 184
9:04.2 Average pace 4:32.1

Blew up, binned the session, jogged home.
As you know if you have followed the whole thread, this does not often happen to me. There are a number of reasons. The legs were a little fatigued but this "failure" was certainly not down to that. Personal events meant I was out the door a few hours later than planned, resulting in not being fuelled appropriately, tired and stressed- The head just wasn't right and neither was the body. The plan to run the session at consistent pace throughout instead of progressive was certainly not overreaching - 4:20/km and give it beans in the last rep. Check the HR - It just blew up straight away and whatever energy I had was sapped out of me very quickly. Its been a while since i had a DNF in a key session, was very dissappointed but took stock, reviewed the situation and have tried to learn WHY this happened instead of pointlessly beating myself up becaausee it did happen.

Average km pace for intervals: not worth bothering about
Average km pace for intervals: 4:18.5/km previous session

9/05/20
Resting HR 51

10/05/20
Resting HR 47
Morning cycling 71.61km
Afternoon Running
21.22km
1:47:01
5:03 min/km
Ave HR 153
Max HR 169
16km progressive and 5km cool off

11/05/20
Resting HR 49
6.16km
32:07
5:13 min/km
Ave HR 133
Max HR 146

12/05/20
Resting HR 43
Running
10.02km
52:49
5:17 min/km
Ave HR 138
Max HR 147
*VO2Max moved up to 57 after this run, according to Garmin

Note no cycling for last few days. Saving myself for the 1km session later, hopefully I get through it ok. will be back on bike once today is complete.

Can feel my body getting stronger if not faster.

[TheEd]

wow Daz .. you certainly looking to be laying a solid foundation .. how is the groin these days?

onwards TheEd

[shadydaz]

163/05/20 - DAY 8 6X1
Resting HR 55
11.30km
54:38
4:50/km
Ave HR 138
Max HR 178

3.23km warm up 17:30

1. 4:18.7/km, Ave HR 130 Peak HR 134
R60s @ 5:05/km Rec HR 1

2. 4:13.1/km, Ave HR 132 Peak HR 136
R60s @ 5:08/km Rec HR 1

3. 4:11.0/km, Ave HR 134 Peak HR 139
R60s @ 5:37/km Rec HR 1

4. 4:12.0/km, Ave HR 134 Peak HR 137
R60s @ 5:04/km Rec HR 1

5. 4:12.2/km, Ave HR 171 Peak HR 177
R60s @ 5:28/km Rec HR 170

6. 4:08.8/km, Ave HR 173 Peak HR 178
R60s @ 8:08/km Rec HR 148

1.12km warm Down

Rep Average 04:12.6

Last 6x1 ave 04:13.4

Surprising a little quicker than the last set on average. Didn't feel it as there was no raw speed there to finish quick. Forgot the new HR straap so of course the watch decided to play up, hence the LOW HR readings, I wish I was in control that much!

Yes, building a big old base indeed, I really want to get up a level again and be pushing towards sub 40s if racing starts again.

Groin kinda comes briefly and goes as quickly. Still a bit of taping here and there as it is mostly agitated by sitting at my desk at work for too long. Running is fine in general though, there has been no fallout from this training block on it so it is handling pace easier now too. probably going to run really easy today and get on the turbo tonight. then we will be looking at a 5km paced and a long ride on the weekend.

Darren.

[shadydaz]

I’m booking myself in for the 10x400 next Wednesday. Want to mix it up a bit more and try something I’ve not tried for a while, see if I can wake the legs up and find some speed.

Nice gentle recovery run tonight, legs are sore still and taking longer to recover than usual. I think the repairs are running into deep muscle tissues and I have run out of protein powder to supplement recovery. Hopefully order some tonight.

[TheEd]

Daz, now don't go trigger the groin or hurt somewhere else

roll back into things via fartlek to start .. on our side MrsDuck's (wife) group did their first 6 x 1k session Thursday past

they moved back towards th 10k structure but I changed things .. the Thursday before they did fartlek instead of the 2k session .. so up to 8 minutes

instead of keeping the format of the 6 x 1k on Day 8 we moved it to Thursday

they are now rolling to running a group 5k time-trial next week

thereafter we would look to Day 3 to 8 in order the following week

the intention is to bring routine back to them and on the Tuesday before the Thursday fartlek they ran a 4k time-trial on the track as a marker

I mention all this so you can see how I am trying to get them to move back towards a structure they are familiar with

onwards TheEd
ps.. the 5k this coming Saturday is aimed at creating a feeling of a race attitude, so that the running begins to get more meaning