A great week of training culminating in a Kirkcaldy park run PB of 22:29!
As he running has picked up cross training sessions dropped this weeksomething I am determined to remedy over the next few weeks.
Totals for week 10 were:
Running 30 miles with 2000ft of climbing.
Biking 33 miles with 1500ft of climbing.
Two yoga sessions.
One week to go to Stirling, the reason I devised Base+. What has the experience been like? Good, eye opening and worthwhile. I am still learning things about the way my body reacts to training how to tackle rest and recovery and how to pace my sessions. The 5 week mesocycle seems to suit me with PB’s on the bike and run to prove it of course it is all about getting a PB at Stirling for that we will have to wait a week and hopefully I shall be sitting here next week telling you I made it.
Bike 100 miles in 9h 25 with 4320 ft of climbing.
Run 16.2 miles in 2h 44m with 986 ft of climbing.
Stirling is drawing ever closer and with last weeks race showing that I was pretty much where I thought I should be this week was about just sharpening up skills and drills and TLC for the bike. With no test weeks left I decided to do the park run and despite a runny nose and a windy day got a PB for the Kirkcaldy course. I have now decided not to do Cupar 5 a local race and this week concentrate on some final tempo work before the big day.
Week 18 stats:
Bike 84 miles in 8h 8m with 3,783 ft of climb. This included a ride of 40 miles along the John Muir Way see Scottish bike touring for full report.
Run16.8 m in 2h 57m with 807ft of climb. This included a PB of 38 secs at the Park run!
Posted in Living it!
Tagged bike, JMW, pb, run
A successfull start to my 20 week trg programme.
The first thing I did was get base measures so I could calculate paces and HR for the run and bike. I used the turbo for the bike test so I can take the test again in the same conditions. I used the Kirkcaldy park run to calculate paces for the running and got a PB for the course even though the conditions were not ideal. These tests will be repeated in week 5 and every 5th week thereafter.
This was a base week so not too punishing but with a couple of hard rides and runs nonetheless. Totals for the week were:
Bike 91 miles 7 h 2400 ft
Run 18 miles 3 h 627 ft
Once an annual pilgrimage of mine Alloa had slipped from my radar for a few years. The site of my HM PB a few years ago, 1:22:18, I entered this year with the intention of having a moderate run and perhaps putting in 10 miles at marathon pace. I had a problem however what was marathon pace for the Great Wall? This problem was compounded when I looked at age graded tables to be confronted with the fact that a time of 1:35 would be the equivalent of my 1:22 all these years ago!
I lined up with the idea that sub 2 hours would be a good target. The race had changed since I had last done it with a new start and finish but the rest of the course remaining much the same which meant a finish with a sting in the tail a hill about half mile long and steady! It was a good day for distance running very little wind and cold but once you got going that soon changed. Something else that changed was my pace! I was feeling really good and the miles seemed to fly past even on the hill I managed to keep a good pace and of course what goes up must go down and I ran downhill to the finish to cross the line in 1:40 with plenty left in the tank.
It had been a while since I had done a “mainstream” race like Alloa and it was good to see some old friends and have a good old chinwag.