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Putting down the spoon
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El Director wrote: »Well done CW on Sunday, a woeful day! All joking aside you got a great result and great to see progress! Do you think you paced it well? i.e. pushed a little too hard on the bike especially considering the conditions and the hill on the run? Was 185bpm MAX reached on the bike?
I would be in a coffin if I hit 185 on the bike
That max was reached when I gave in to the brick going up the hill the 2nd time just off the bike - if I had stuck at it for another 30 seconds which I probably could have if I was honest and had given 100%, I would have been up and over the hill and could have taken a break on the flat section.
However the two less steep hills after that I took well, repassed one guy and came up behind Kojak again. Perhaps walking the first hill, improved my run after that as those lads might have been shagged from the effort up the first hill.
I think on a flat course I could have gone harder on the first run. I know my first k was 5.21 and - I "think" the 2nd was 3.46 but I made a mess of the Garmin and realized well into the bike that I hadn't restarted it from transition 1
I didn't think I went too hard on the bike, heart rate was in mid 140's for most of it and gradually went into high 130's towards the end as I faded slightly. Besides being riddled with cramps and those bloody hills that I couldnt run down I felt I could have finished strong when I hit the flat if there was anybody to race
Thats why I am hoping to do the Predator race next weekend - I think I can do better. Although my legs feel like I have ran a marathon - messes up my training for the 10 miler, but I swore I would race as much as possible this year so I can at least stick to that for the first month.
Am heading to Belfast for the next few days anyways so training isn't going to be great. A man with my cultured accent is not going to be asking for directions while jogging around up there0 -
I would be in a coffin if I hit 185 on the bike That max was reached when I gave in to the brick going up the hill the 2nd time just off the bike - if I had stuck at it for another 30 seconds which I probably could have if I was honest and had given 100%, I would have been up and over the hill and could have taken a break on the flat section.
However the two less steep hills after that I took well, repassed one guy and came up behind Kojak again. Perhaps walking the first hill, improved my run after that as those lads might have been shagged from the effort up the first hill.
I think on a flat course I could have gone harder on the first run. I know my first k was 5.21 and - I "think" the 2nd was 3.46 but I made a mess of the Garmin and realized well into the bike that I hadn't restarted it from transition 1
I didn't think I went too hard on the bike, heart rate was in mid 140's for most of it and gradually went into high 130's towards the end as I faded slightly. Besides being riddled with cramps and those bloody hills that I couldnt run down I felt I could have finished strong when I hit the flat if there was anybody to race
Thats why I am hoping to do the Predator race next weekend - I think I can do better. Although my legs feel like I have ran a marathon - messes up my training for the 10 miler, but I swore I would race as much as possible this year so I can at least stick to that for the first month.
Am heading to Belfast for the next few days anyways so training isn't going to be great. A man with my cultured accent is not going to be asking for directions while jogging around up there
LOL, you'll be grand, no excuses! It'll be interesting to see how you go next weekend if you decide to go for it. Keep up the progress! :cool:0 -
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A bit like two fatter versions of Floyd Mayweather and Manny Pacquiao, this time its my turn to dodge Amphiankingwest. After my 1st presentation to Ulster rugby a casual enquiry into where I was staying, drew loud laughs and a warning to stay in my room and don't let them hear my accent. All I can say is that the hotel looked nice on the Internet. Came down with some type of tummy bug to boot - so am grounded from racing by the mrs. :rolleyes:
One of my worst weeks training in years, a swim on monday and tuesday, an easy 5k run early doors on wednesday and that's it
Feel a bit better today so hoping I will salvage something with a run and cycle this weekend0 -
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Monday Evening: Got out for a swim before dinner - the 10 x 108 off 2.30 were probably too easy with the recovery time so I brought them into off 2.20 after the 4th set. Swimming is going a little better, I was a bit thrashy for the 1st 4 sets coming in at around 1.45-1.48. Decreased the recovery and slowed it down a little and worked harder under the water and the next 6 were around the 1.48 -1-51 mark for less energy used. Total 2000m
Tuesday Lunch: I only noticed just going out that my altered marathon plan stopped last weekend so a tempo run of 65 minutes awaited me :eek: This wasn't going to happen so I did a half assed amendment on the fly and decided I would run hard to the 5k turnaround point and then easy back. The first 4k was beautiful, a decent tailwind and I was averaging 4.08 pace, a dirty stitch, a turn out of the tailwind, general laziness and me banking my time for the last kilometre and I came in at 4.15 pace overall.
The reverse 5 back was much slower with the headwind and me struggling to get my heart rate back into the 150's. 10k @ 4.41 pace AHR = 156
Tuesday Night: I might as well take advantage of these new late night openings in the gym. Tough to swim after a big feed. After a warm up and some pull bouy work I decided I needed to finalize a 200m time forInteresteds new swim sheet so shot out, died a death after 4 lengths and held on for the next 8 for a 3.30 216m swim.
A lot to work on particularly my speed as the 108 and 216 are a good bit down on what I was doing last year but at least I have my times
108 - 1.38
216 - 3.30
396 - 6.52
Will start them next week - session 2 looks like it will be unbridled pain 12 x 50 kick and then 16 x 108 off 2.05
On more joyful news - back to 75kgs. 78 before xmas, 80 on January 1st and 75 now. None of this crackers snack malarkey that Shotgun is justifying as a non treat, besides a slice of apple tart that the mother in law forced on me (shes back on to me again about my weight so that's a good sign), some sensationally good eating habits have seen me right. If I could get to 72kgs for July I will be delighted. I seem to be much stronger for this weight than I was last summer - probably my old tubby bodies initial reaction to the weight coming off - its more down with it now!0 -
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session 2 looks like it will be unbridled pain 12 x 50 kick and then 16 x 108 off 2.05
Be smart about it - 8*50's kick off a slightly easier time done well will be alot more beneficial to you. Also since you're doing 8metres extra per 100 you could also afford to add another 5' to the interval time. That said, if you've submitted 108 times for your 100 etc into the first sheet then, just get on with it and stop with the anxiety on here
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Wednesday Lunch: Frustrating - I had planned to do Fight Club during lunch. I should have checked the old laptop up in the attic had the right codecs so screwed myself out of about 20 minutes trying to get it sorted. Ended up doing a half assed cut down version.
Wednesday Evening: A rush of blood after successfully getting a TV wall bracket mounted in the bedroom led me to giving my rusty chain and cassette on the road bike a go. With my step by step guide on Slowtwitch beside me I got them both replaced with pretty little hassle. Was delighted with myself as I am a disaster with DIY - my LBS shop charged me 150 euros for this last year. Had a spare cassette and got the chain for less than a tenner on one of the wiggle January sales - nice one!
Thursday Lunch: Intervals and I was close to dodging them by blaming packing for Ballynahinch. We decided to take friday off at the mast minute. Finally got out and I did 5 x 800m at 4:00 pace. Probably should have been more but this will do for now. Struggled a bit particularly into the wind but was happy I got out. 3.58/3.52/3.58/3.52/3.54
Friday Am: I love this place - super spot for training. I am hopeful we might badger it one more time in the summer as I can get into the lake outside the door for the morning swim. 50k Cycle - Ballynahinch-Clifden-Ballyconeely-Roundstone-Ballynahinch. 25.4 Kph AHR - 120 Hardly saw a car on the road
I was given a permit for a quick run after so a quick run through the trails in the estate for another 4k
Saturday AM: The uncle is a wine distributor so their is a large rack of expensive wine ready to be drank. I went for a Malbec and staggered up the stairs after polishing off the bottle. A rip roaring hangover had me dreading the long run. The plan was to Roundstone and back which is a lovely 22k run along the river and then the sea, I turned back after 9 justifying that it was at least the longest run this year so far. I was at around 5.15 pace for the first 9 but with a slight tailwind and me sweating out some of the alcohol I was able to pick it up and came in at 5:00 flat pace 18k @ 5:00 pace AHR - 154
Sunday AM: I was a little better behaved last night but the little man had a cold/cough which I think I caught off him and he was up at 5.30 coughing and spluttering. I had been given the permit to cycle home which I was a bit worried about, with no phone or Internet I couldn't remember if the route would be 90k or 120k. My worries receded a little when I noticed I was going at 32 kph for the first few kilometres for little effort - lovely a tailwind all the way home. Really enjoyed this spin - even had a few steady efforts to catch and pass a few cyclists ahead of me
Kept it around the 32kph for the first two hours but gradually faded towards the end and with the wind going more to a sidewind the pace l slowed a little. 87k @ 30.9kph AHR - 122
Got home just in time for the rugby. Whilst I have thought England have flattered to deceive pretty much since the world cup of 2003, I think they are becoming the real deal now. You could see them going up a gear when they lost Haskell to the bin. Very impressive.0 -
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griffin100 wrote: »Taken 2 as a valentines movie? You old romantic you!!!!!!! That said we went to see the new Die Hard last night. If it's body count you want you won't be disappointed, but leave your brain at the door
Great I promised the wife a film this weekend for Vday so Die hard it is, thanks
CW - the hardroad is up now (ohh that could be read in many different ways)0 -
griffin100 wrote: »Taken 2 as a valentines movie?
She likes the Spy movies - no horrors, superhero or blatant action movies permitted however. But the Jason Bourne movies, Daniel Craig (only) Bond movies, Denzel Washington is usually another safe choice. Shes well able for a romantic comedy but seeing as I don't ask her to watch a horror or martial arts movie I am not expected to watch a Jennifer Aniston movie. The beauty of two TV rooms
I don't know why but I never liked Bruce Willis - perhaps Pulp Fiction is the only one I thought he was good in (although I haven't seen Looper)
Its probably because I am old enough to remember his Moonlighting TV Series days!0 -
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