Sweet TSS on FA hrs. Really, I ran once for 40 minutes and biked once for 30 minutes. Sick, and boy is sick, so no sleep Tues-Fri.
Written-off and hoping next week is better.
Sunday, May 26, 2013
Tuesday, May 21, 2013
Week 34 and Victoria's Du report
700TSS on 9.13hr
Finished the 8 Days in California Challenge on TrainerRoad, though I had to quit one stage 30 minutes early because, you know, life.
I have also had the life thing getting the way of group workouts this week :/ It's been some of the best riding/running weather this year, and I've been in my basement or on the treadmill. Not so bad, I guess.
So this race was a bit of an experiment in how much taper I need coming up to a race. In the past, I've felt maybe I back off too much going into the week before the race... for the Du, I had a solid week of moderate/intense cycling workouts with a few moderate runs, and then one short with some intervals (15min WU, 5 x 30" @5k pace) the day before. I think it worked out really well.
The details:
4km run: 15:39 (3:55 min/km)
30km bike: 51:01 (35.3 km/hr)
4km run: 17:15 (4:19 min/km)
So the first run was probably a little overcooked, the bike I paced as 10k "easy", spinning up hills, etc, next 10k upping the pace (that part was all downhill) and getting water and a gel in, last 10k was putting as much out there as possible, keeping in mind the upcoming run.
0-10k: 234 NP, 1.07 VI
10-20k: 230 NP, 1.07 VI
20-30k: 237 NP, 1.12 VI
The last run was ok, I feel like I gave up a little on the final sprint into the finish though. I feel like this was a good test for Guelph Lake, though I think there will be a lot of much faster guys there, so I doubt I'm going to podium on that one.
Finished the 8 Days in California Challenge on TrainerRoad, though I had to quit one stage 30 minutes early because, you know, life.
 |
| The guy in the blue sprinted past me at the end. Didn't chase him. |
I have also had the life thing getting the way of group workouts this week :/ It's been some of the best riding/running weather this year, and I've been in my basement or on the treadmill. Not so bad, I guess.
So this race was a bit of an experiment in how much taper I need coming up to a race. In the past, I've felt maybe I back off too much going into the week before the race... for the Du, I had a solid week of moderate/intense cycling workouts with a few moderate runs, and then one short with some intervals (15min WU, 5 x 30" @5k pace) the day before. I think it worked out really well.
The details:4km run: 15:39 (3:55 min/km)
30km bike: 51:01 (35.3 km/hr)
4km run: 17:15 (4:19 min/km)
So the first run was probably a little overcooked, the bike I paced as 10k "easy", spinning up hills, etc, next 10k upping the pace (that part was all downhill) and getting water and a gel in, last 10k was putting as much out there as possible, keeping in mind the upcoming run.
0-10k: 234 NP, 1.07 VI
10-20k: 230 NP, 1.07 VI
20-30k: 237 NP, 1.12 VI
The last run was ok, I feel like I gave up a little on the final sprint into the finish though. I feel like this was a good test for Guelph Lake, though I think there will be a lot of much faster guys there, so I doubt I'm going to podium on that one.
Sunday, May 12, 2013
Week 33
718TSS on 9.45hrs
Came down with a cold yesterday ... thanks, people who come in sick at work. Just in my head so far *crosses fingers*.
Today (Sunday) was the start of the 8 Days of California virtual tour on Trainerroad, which is supposed to mirror the Amgen Tour of California. It's also in the middle of the Giro d'Italia, which is what I'm watching while riding this tour. Interesting side note, Amgen was the biotech company that originally brought EPO to market...
You say, whaaaaat, indoor training? Yeah, well, it snowed today. So yeah. Indoor rides all next week (except for Tuesday, which will end up being a double -- 8DC morning, WCC ride in the evening).
I got my new wiring harnesses for the wired powertap, installed on the road bike, still waiting on the TT bike, though I should probably get on that, as I've got Victoria's Du a week Monday. If I'm not totally fried from 9 hours of cycling (+5 of swim/run), I think I should do okay, my run was good at the Mudpuppy last week, and last Tuesday I time-trialled back up to my group (20 minutes), so I feel positive. We'll see if reality is going to lay the smack down on me or not.
Came down with a cold yesterday ... thanks, people who come in sick at work. Just in my head so far *crosses fingers*.
Today (Sunday) was the start of the 8 Days of California virtual tour on Trainerroad, which is supposed to mirror the Amgen Tour of California. It's also in the middle of the Giro d'Italia, which is what I'm watching while riding this tour. Interesting side note, Amgen was the biotech company that originally brought EPO to market...
You say, whaaaaat, indoor training? Yeah, well, it snowed today. So yeah. Indoor rides all next week (except for Tuesday, which will end up being a double -- 8DC morning, WCC ride in the evening).
I got my new wiring harnesses for the wired powertap, installed on the road bike, still waiting on the TT bike, though I should probably get on that, as I've got Victoria's Du a week Monday. If I'm not totally fried from 9 hours of cycling (+5 of swim/run), I think I should do okay, my run was good at the Mudpuppy last week, and last Tuesday I time-trialled back up to my group (20 minutes), so I feel positive. We'll see if reality is going to lay the smack down on me or not.
Monday, May 6, 2013
Week 32 Summary and MudPuppy Chase 10k Report
615TSS on 7.68hr
CTL slide has been reversed! Some solid training this week, moving into week 3 of the GetFast plan ... 8 days in California trainerroad challenge starts May 12, that'll be a nice bike focus, ending on Victoria's Du, which may require some tricky timezone justification to get that last ride in on the trainer.
I was hoping that this would be the magical 10k in which I would break 40 minutes, something which I've been trying fairly half-heartedly to do for a few years now... spoiler alert, it wasn't.
This course was two loops of a 5k circuit with a climb on each side of the loop, the first is long and slow, the second short and steep. Once you're over the steep part, it's downhill for about 1k to the finish. My "plan" was to keep the pace around 3:55 for the first lap. I quote plan because I didn't really know how I was going to feel on the second lap. As the saying goes, wishful thinking is not a plan.
The first lap went well: I was near the front, while breathing hard, not totally gasping yet and feeling like my legs might make it. Halfway through the second lap, things started to hurt. The long gradual climb into a headwind really took me to a zone I didn't want get to yet. I was in 5th for most of lap, and moved into 4th on the downhill after that climb, and was hoping to recover enough to handle the coming climb into the finish.
I could hear the runner I had passed coming up behind me on the flat, so I eased up slightly to let him catch me, hoping that I could get out of the red zone enough that I could still handle following him up the hill: on the previous lap, he had out-run me up the hill, but then I had caught him on the long downhill leading into the second lap. I hoped to repeat that. He caught up to me just at the base of the hill, and I managed to stay with him up the first half of the hill, then cracked. I fell rapidly off the pace and limped up to the top, then decided to salvage what I could of the race.
My pace slowly picked up through the last km, but the first I saw of the timer at the finish line was 35:56 ... 57 ... etc. I came in 18 seconds later, all grace and poise, as illustrated below.
CTL slide has been reversed! Some solid training this week, moving into week 3 of the GetFast plan ... 8 days in California trainerroad challenge starts May 12, that'll be a nice bike focus, ending on Victoria's Du, which may require some tricky timezone justification to get that last ride in on the trainer.
I was hoping that this would be the magical 10k in which I would break 40 minutes, something which I've been trying fairly half-heartedly to do for a few years now... spoiler alert, it wasn't.
This course was two loops of a 5k circuit with a climb on each side of the loop, the first is long and slow, the second short and steep. Once you're over the steep part, it's downhill for about 1k to the finish. My "plan" was to keep the pace around 3:55 for the first lap. I quote plan because I didn't really know how I was going to feel on the second lap. As the saying goes, wishful thinking is not a plan.
The first lap went well: I was near the front, while breathing hard, not totally gasping yet and feeling like my legs might make it. Halfway through the second lap, things started to hurt. The long gradual climb into a headwind really took me to a zone I didn't want get to yet. I was in 5th for most of lap, and moved into 4th on the downhill after that climb, and was hoping to recover enough to handle the coming climb into the finish.
I could hear the runner I had passed coming up behind me on the flat, so I eased up slightly to let him catch me, hoping that I could get out of the red zone enough that I could still handle following him up the hill: on the previous lap, he had out-run me up the hill, but then I had caught him on the long downhill leading into the second lap. I hoped to repeat that. He caught up to me just at the base of the hill, and I managed to stay with him up the first half of the hill, then cracked. I fell rapidly off the pace and limped up to the top, then decided to salvage what I could of the race.
My pace slowly picked up through the last km, but the first I saw of the timer at the finish line was 35:56 ... 57 ... etc. I came in 18 seconds later, all grace and poise, as illustrated below.
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