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Send in the Clowns - BAC 10K Challenge
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ManFromAtlantis wrote: »mods: surely must be time to move this log to the cycling forum ? :P
Less cycling, more sprinting Krusty!
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I hear you loud and clear.Less cycling, more sprinting Krusty!
Today: 21k cycle and 5k run
Plans for a bike/run excursion to a forest near Clondalkin after work were scuppered by another work day that dragged on until 8:30pm, so myself and Keith123 abandoned the plan and headed back to the relative safety of Shankill. A 21km bike loop along the N11 to the Glenview Hotel and back. Makes a change to cycle with somebody else and it showed me clearly just how crap I am on the bike, quickly falling 100m behind, any time he put the foot down. A nice easy 5k afterwards saw the roles reversed. Think I need to get a bike fit, as my achilles are quite sore after a cycle/run workout.
Bike: 21km in 45 mins, @26.6km, HR=121
Run: 5km in 21:42, @6:65/mile, HR=1390 -
Krusty_Clown wrote: »I hear you loud and clear.
Today: 21k cycle and 5k run
Plans for a bike/run excursion to a forest near Clondalkin after work were scuppered by another work day that dragged on until 8:30pm, so myself and Keith123 abandoned the plan and headed back to the relative safety of Shankill. A 21km bike loop along the N11 to the Glenview Hotel and back. Makes a change to cycle with somebody else and it showed me clearly just how crap I am on the bike, quickly falling 100m behind, any time he put the foot down. A nice easy 5k afterwards saw the roles reversed. Think I need to get a bike fit, as my achilles are quite sore after a cycle/run workout.
Bike: 21km in 45 mins, @26.6km, HR=121
Run: 5km in 21:42, @6:65/mile, HR=139
6:65/mile? That sounds so much better than the alternative. I may have to steal this from you. 0 -
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Krusty_Clown wrote: »Today: Hill sprints
Crazy work week capped off with another 12 hour day yesterday and a date with Ridley Scott in the evening, and I didn't get a chance to run yesterday. Bugger it. So a bit of a self-indulgent run today, stealing <insert phone number here>'s recent hill sprints session. A three mile warm-up took me to one of a number of choice local hills (this time up Sutton's Lane; a nice rural rolling hill route, with a nasty kick at the end). After the warm-up I found myself at the nasty kick and ran 8 x 150m. Recovery was a slow jog, and a wait until my HR returned to below 115bpm (emphasis this time on mechanics, rather than cardio).
After that I went to the steepest part of the hill and ran 3x60m, recovering to 120bpm. A very enjoyable session. Having never done short intervals, it was a bit of a blast. Three miles warm-down back to sea level.
Summary: 8 miles
Good work. Interesting method with the jog back as opposed to a slow walk. I think that's pure craziness
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More a case of not reading your post properly! I did wait until my HR reached full recovery before starting the next one, and some of my jogs back down were backwards (to stretch the Achilles, rather than practise backwards tomfoolery!)Good work. Interesting method with the jog back as opposed to a slow walk. I think that's pure craziness
So, what's next? 0 -
Krusty_Clown wrote: »
So, what's next?
A full length mirror, lycra body suit, sunglasses and a gold chain should do it. Very little actual running involved in prepping for the 400m :-)0 -
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A full length mirror, lycra body suit, sunglasses and a gold chain should do it. Very little actual running involved in prepping for the 400m :-) I have the sunglasses, but will have to hit Wiggle for everything else. I just want a book, which says: Today do this. Tomorrow, do that. The next day, three of these and two of those. The 400 seems to be firmly in the domain of the track free-masons. Have you run a 400m Simon? 0
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Krusty_Clown wrote: »More a case of not reading your post properly! I did wait until my HR reached full recovery before starting the next one, and some of my jogs back down were backwards (to stretch the Achilles, rather than practise backwards tomfoolery!)
So, what's next?
Throw in some speed endurance sessions. Something like 4x300 at very close to flat out, with 4 minutes between each rep would be a good session. Or 5x200 with 3 mins break. Or a pyramid session of 100-200-300-300-200-100 with 3 mins between each. Lots of different sessions you can do really.0 -
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Today: 21k cycle + failed run
Woke up with the knot in my calf feeling much tighter (that's what happens when you have a niggle, and then stupidly don't stick to your running plan) so headed out on the bike for 21k in the sunshine. I'm toying with the idea of a duathlon, so swapped out the SPD pedals for some toe-clips, to see what kind of negative impact it would have on my speed. I cycled 5 seconds faster for the 21km route, but my HR was up from last Monday's cycle of the same route (130bpm -> 139bpm) so I clearly had to work a lot harder for the same pace.
Headed into the Wimmen's mini marathon afterwards, and it was great to see Linda Byrne, MarthaStew and the other elites looking so strong at the 8km mark. Had planned on running the 8 miles home from Donnybrook afterwards, but a short jog indicated in no uncertain terms that a run was off the cards. Decided I'd naively try again on the grass when we got home, but again, I managed 150m, before realizing again that a run was not going to happen. Time to call the physio.
Summary: 21.37km cycle in 42:55, @29.9 km/hour, HR=1390 -
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Kurt Godel wrote: »That's what I said, you looper. What'll it be, Mr. Clown? The Lough Key Tri in Sept?
I was asking you you looper. 0 -
I think the triathlete was addressing you, Mr. obstacle course.Kurt Godel wrote: »That's what I said, you looper. Christ, if you weren't so cute, you'd be annoying.
What'll it be, Mr. Clown? The Lough Key Tri in Sept? 0 -
Krusty_Clown wrote: »I think the triathlete was addressing you, Mr. obstacle course.
No need to call me names. 0 -
RacoonQueen wrote: »I was asking you you looper.Krusty_Clown wrote: »I think the triathlete was addressing you, Mr. obstacle course.
Serious brain melt these days. Next up:
Eireman X 23rd June,
Racing 795 Tri Bunclody 5th Aug,
and then we'll see. I'm going to have a "friends" off-road Tri some time in August, still working on plans. Focus is on a get-together around Glenmalure, so if anyone was thinking of running the first half of the WW around then, it might be a good time to meet up.0 -
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In a cost analysis scenario, I guess the transition time is sort of like a fixed overhead cost while the cost savings of clipping in is sort of based on the number of widgets produced. The more widgets, the more savings. Therefore, in shorter distances in the saddle with multiple transitions, I think you will get the most bang for your buck cycling in your runners. What is keith123 doing in this regard? 0
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That's my thought process (but I'm also trying to finish as far up the field as I can. Keith's not the only target!). My logic may be flawed though. It may be that I use up so much energy on the cycle just trying to maintain a competitive speed, that I shag myself for the final run. Who knows? That's part of the fun!In a cost analysis scenario, I guess the transition time is sort of like a fixed overhead cost while the cost savings of clipping in is sort I of based on the number of widgets produced. The more widgets, the more savings. Therefore, in shorter distances in the saddle with multiple transitions, I think you will get the most bang for your buck cycling in your runners. What is keith123 doing in this regard?0 -
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In a cost analysis scenario, I guess the transition time is sort of like a fixed overhead cost while the cost savings of clipping in is sort of based on the number of widgets produced. The more widgets, the more savings. Therefore, in shorter distances in the saddle with multiple transitions, I think you will get the most bang for your buck cycling in your runners. What is keith123 doing in this regard?
Hey Dory Dory, I'll be using my Tri Bike Shoes - http://www.chainreactioncycles.com/Models.aspx?ModelID=37650 - I get the full benefit of using these on the cycle and my technique on approach to the transition at the end of the bike is to remove my feet out of the shoes about 500m out so I can still cycle with my feet on top of them - it's the same going from the run to bike - just cycle with my feet on top of the shoes and slip them in while the bike is in motion - it takes a bit of getting use to but I've had plenty of practice over the years doing the Phoenix park Duathlon's. The only problem I could have and what happened to me at the HellFire Duathlon earlier this year was the stones in transition! My feet where killing me by the time I got to the bike rack... we plan to go out and do the route tomorrow to see what's out there as I've never seen this place before. I did get a detailed route from the organizer over the weekend so this'll help me see the terrain around the transition are which is apparently opposite the castle... link below.
Donadea Route JPG - 7MB0
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