Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Chasing the Kona dream and a Mai Tai cocktail
Options
Comments
-
-
Sunday
3hr long easy bike
Not an early start as per previous weeks as i headed down to Dublin for a nieces birthday party and Mrs JB and the clan followed in the car. Lovely crisp morning for it as i headed from Drogheda through Balbriggan, Skerries, Lusk, Swords, Malahide, Portmarnock and into Howth for a spin up and down the hill either side and stopping at the summit for a 99er:).
The saying "i had no chain on the bike" could have been used today as i felt super strong and it shows in another increase in the power numbers, in fact i was averaging 200watts for the last two hours whilst keeping the effort/hr easy. I am now starting to believe in myself that a fast bike split in Roth awaits. If i can get to holding 220watts at race weight and in an aero position that sub 5 bike split could well be on. Plenty of time to get the wattage numbers up between now and then. Its amazing how in the space of a few hours you can have a crappy long run and then nail your long bike
Time: 2:56:15
Distance: 87.54kms
Power: AP 193 / NP 199
Cadence: 85
Elev: 500mtrs
HR: 145
PM - 30min core session & 15min stretching & rolling
Finally i got a 2nd core session in for the week.
Weekly numbers
21st Nov- 27th Nov|# sessions|Time hh:mm|Distance kms
Total|12|12:51|194.89kms
Swimming|3|03:05|7.6kms
Cycling|3|4:42|139.58kms
Running|4|03:49|47.71kms
Strenth/Core|2|01:15|N/A
A very good week and work settled a good bit only clocking 52hrs so i got all the planned sessions in for the week. Stand out sessions have to be the long bike, tough turbo and the interval run with the swimming sessions still going well.
Step back week next week and the focus will be hitting a good time in the Jingle Bells 5k.
Time for my graph fettish:) Performance Management Chart, Long Bike NP/HR & watts per kg trackers.
0 -
-
-
-
Advertisement
-
-
-
Brianderunner wrote: »Nice tempo easy run there last night JB
You still on for 1'26 in Waterford?
Lol at the tempo comment just because you are a lazy git on your easy runs
. My recent LTHR test set by the coach has set all my zones and 154bpm and below is my easy zone. As a matter of interest on your 9min mile easy runs at what effort are you going at? Have you done an LTHR test to determine your zones?
Not sure about Waterford tbh as I have not really focused on it and at best it's a C race for me. Not sure if I will do it or not but I would say 1:26 would be too tasty right now and 1:28 would be more likely.0 -
Aliya Wailing Bench wrote: »Lol at the tempo comment just because you are a lazy git on your easy runs. My recent LTHR test set by the coach has set all my zones and 154bpm and below is my easy zone. As a matter of interest on your 9min mile easy runs at what effort are you going at? Have you done an LTHR test to determine your zones?
Tbh anything faster than 8 min miling on my easy runs and i'm fcked! I stopped using my HRM 6 months ago, dont miss it. My coach has no problem with my easy run pace.Aliya Wailing Bench wrote: »Not sure about Waterford tbh as I have not really focused on it and at best it's a C race for me. Not sure if I will do it or not but I would say 1:26 would be too tasty right now and 1:28 would be more likely.
As long as you beat Meno, thats all that matters 0 -
Brianderunner wrote: »Tbh anything faster than 8 min miling on my easy runs and i'm fcked! I stopped using my HRM 6 months ago, dont miss it. My coach has no problem with my easy run pace.
As long as you beat Meno, thats all that matters
That is the part i do not understand as i would have expected 7:30 to 8 min miling to be easy for you and well within your easy zones given your ability and faster times than me?
That same pace for me does feel easy and its only when i start going low or below 7min miles that it starts feeling like hard work. I would be just concerned for you that some of your long runs would be at too slow a pace considering you are aiming for 6:50 miles. Surely its all about getting your aerobic fitness to a level thats within 30secs or so of your PMP without it feeling too taxing on you?
I have a 5k score with Meno to settle first this Saturday:)0 -
Advertisement
-
-
Aliya Wailing Bench wrote: »
I like the look of the P2 you just bid on. Sweet ride! :cool:
I'd imagine the Felt will shift easily. catweazle, you know you want to!!!
Good luck with the sale 0 -
Just the one session today but it was a key one, 50min turbo session with about 30minutes of hardish work
Tuesday
50min Bike
This was due to be on the turbo but that was acting up along with the software. I just did not have the patience to try and sort out the problem tonight otherwise i was likely to miss the session so quickly got suited and booted, lights on and headed out onto the road and the freezing cold.
Very windy out there tonight but felt very strong on the bike and the intervals felt very controlled and easier than they normally would on the turbo
You can see from the splits in the garmin link above that i was easily hitting the required numbers. The meat of the work averaged out at 232watts for about half an hour which is about 92% of my FTP.
A lot safer managing these sessions inside than out on the road:)
Time: 51:15
Distance: 24.8kms
Power: AP 217 / NP 225
Cadence: 78
HR: 1530 -
-
shotgunmcos wrote: »Fair play, I bailed on mine
I nearly bailed on mine at one point. I was so close to kicking lumps out of the turbo:mad: I think i took some of my anger out on that spin:)0 -
-
-
-
-
-
Advertisement
-
-
-
-
-
Aliya Wailing Bench wrote: »That is the part i do not understand as i would have expected 7:30 to 8 min miling to be easy for you and well within your easy zones given your ability and faster times than me?
That same pace for me does feel easy and its only when i start going low or below 7min miles that it starts feeling like hard work. I would be just concerned for you that some of your long runs would be at too slow a pace considering you are aiming for 6:50 miles. Surely its all about getting your aerobic fitness to a level thats within 30secs or so of your PMP without it feeling too taxing on you?
I have a 5k score with Meno to settle first this Saturday:)
I'll see how Waterford goes before changing my easy run pace i think. My current approach is keeping me injury free and i'm knocking out pb's so i cant be doing too much wrong. maybe i'm being found out in the marathon its hard to know.
Ah you'll have to beat Meno, you'll never hear the end of it otherwise.Aliya Wailing Bench wrote: »Whilst I have fantastic staff working for me there is one girl who keeps baking me cake (fantastic cake at that).
Whilst I appreciate the efforts she goes to I am starting to think she is trying to sabotage my DQS and my attack on Roth:)
2 home made almond slices and apple tart waiting for me in the office this morning it would be a real shame to let them go to waste and i would not want to offend:rolleyes:.
I'm paying her to fatten you up so you won't hit the sub 10'30 in Roth and i'll win my bet
All this talk of new bikes and 7'30 pace feeling "easy" had me worried though. 0 -
Brianderunner wrote: »I'm paying her to fatten you up so you won't hit the sub 10'30 in Roth and i'll win my bet All this talk of new bikes and 7'30 pace feeling "easy" had me worried though.
Dumb bet, he is aiming for sub10 :pac:0 -
Brianderunner wrote: »I'll see how Waterford goes before changing my easy run pace i think. My current approach is keeping me injury free and i'm knocking out pb's so i cant be doing too much wrong. maybe i'm being found out in the marathon its hard to know.
Ah you'll have to beat Meno, you'll never hear the end of it otherwise.
I'm paying her to fatten you up so you won't hit the sub 10'30 in Roth and i'll win my bet All this talk of new bikes and 7'30 pace feeling "easy" had me worried though.
I dont think it is affecting your shorter distances as thats what you are good at/built for but lets be honest you are massively under achieving by about 13 minutes over the marathon distance when you compare the rest of your times. Sure based on your 5k training solo run (superb by the way) you should really be hitting your long runs between 7:20 to 8:20 and your easy runs under 7:40/7:50. Just my 2cents and it may be an area that has scuppered your chances of going under the 3hr mark in the past. You are getting a good mix of quality sessions in though as well in fairness.
If i do not beat Meno i may give up running:) thats one way to rile him!!shotgunmcos wrote: »Dumb bet, he is aiming for sub10 :pac:
Brian likes giving money away:) if i do not go under 10:30 i will either have a disaster of a race or the arse has fallen out my training (at least i have control over the second one)0 -
Aliya Wailing Bench wrote: »If i do not beat Meno i may give up running:) thats one way to rile him!!
I've been biting my tongue for a few days since I wasn't sure If i would be able to race, but now I've got the green light, Bring it on!!
Seriously though, if I go sub 19 on saturday and/or sub 1'30 the following week I don't really care who I beat or not
I Agree with JB about the easy run pace BTW, something I am trying to look at myself. I am trying to get away from Marathon pace feeling more like tempo pace and the only way to do it is to up the easy run pace. You can still use recovery runs for 'jogs'.0 -
-
Advertisement
-
Advertisement