Took it easy on this club run after racing the night before. My calves and lower legs were actually not bad at all and I put that down to cycling home afer the race. I normally get quite stiff calves from racing on tarmac so that is one benefit of cycling.
I think we covered about 5 miles and took in the big hill that I did hill reps on with the speedy ones last November or something, it actually wasn't that bad. We got rained on too.
I was intending to ride there and back but decided against it as I was feeling pretty tired.
Saturday, July 5, 2008
Thursday, July 3, 2008
Wednesday 2nd July: Chorley Harriers 4 Mile Race 3
Race Time: 31.37
Cycle Distance: 14.56 miles
Ouch, is all I can say.
I decided to ride there and back as it was a nice evening and to get some more bike miles in. Of course it absolutely lashed down with rain around 6pm. I had decided I would want to leave around 6.30 to give me time to cycle there, get shoes swapped etc and get myself into running mode ready for the 7.30 start, it didn't quite work out like that. As the rain was chucking down I did some preparation just in case it stopped in time. I got lights together for the bike (in case it was murky on the way home) and the water bottle and dragged out the various bits of kit I would need. I also improvised a lock as I still can't find the cable lock that was lying under the chair in the lounge for weeks but was then tidied away when Jez's family descended on us. At 6.20 pm I considered myself "ready" and at about 6.25 ish the rain stopped and the sun came out. It looked like it had passed completely so I decided to cycle there after all. After thinking I was ready I found out I wasn't really, I'd assembled my kit but not actually put any of it on or attached my number to my vest (managed to pin the whole ensemble to the duvet, muppet) or even packed my bag. Twenty minutes just seemed to vanish before I was getting the bike out of the garage, I set the Garmin into bike mode after finally RTFMing to find out how the multisport option worked, I wanted separate splits etc rather than one big amalgam of data. I think it was just after 6.45 when I set off without hitting the start on the Garmin timer.
I felt pretty tired just setting off on the bike and as I was late I was trying to make up some time, I noticed the Garmin wasn't recording at Bamber Bridge and started up the hill from the M6 junction far too fast, then remembered and backed off but it took me a while to recover which wasn't a good sign. It was weird doing this commute route again as I used to do it several times a week when I worked in Euxton, it has a few more traffic lights to contend with now but it still essentially unchanged. I rolled into the finish area where I would lock up my bike at 7:19, ooooopppppssss! That gave me about 10 minutes to lock bike, get changed, have a bit of a warmup then run to the start line. Another 5 minutes seemed to vanish as I faff then I do a little warmup and legs are all over the place from cycling then I have no choice but to head to the start line. The run down to the start line perks my legs up a bit but I could have done with a bit more easy jogging.
As usual the start is prompt and we're off. I try even harder than last time not to be left behind and I succeed for a while but I really just can't get into it, it hurts and not in an enjoyable way. After about 2 miles I could have quite happily stopped but I hang on getting slower, I have lost touch with other runners at this point but then Johnny Mac bounds past me and I keep him in sight which helps, there was no way I was going to catch him but I think I would have slowed down even further if he hadn't been in front. I came in one second slower than last month annoyingly but I was just pleased to finish at all. I still had to ride home though, another 5 minute faff while I got all my riding kit together and I was off. It was a quick spin to the bottom of the climb up to the hospital where it started hurting, I dropped into an easy gear and crawled to the top, I knew there weren't many climbs after this thankfully. I was able to push quite well unless there was any sort of up but I did really enjoy the ride home.
My splits from the race tell their own story, I started fast but couldn't hold it, though I don't think I started excessively fast. My heart rate stayed high for the whole run but having cycled there I coped ok with it. The multisport changing actually worked ok so I had separate stuff for the bike and running.
=======Summary=======
Distance: 4.01m
Time taken: 00:31:39
Average/Max Speed : 7.59mph / 9.51mph
Average/Min Pace : 00:07:54 / 00:06:18
Average/Max heart rate: 179/185
Calories used: 444
======Splits======
19:29:42 1.00m 00:07:40 7.82mph 9.14mph 176bpm 181bpm
19:37:24 1.00m 00:07:53 7.61mph 8.94mph 179bpm 182bpm
19:45:16 1.00m 00:07:59 7.51mph 8.85mph 180bpm 182bpm
19:53:16 1.00m 00:08:03 7.44mph 9.51mph 181bpm 185bpm
20:01:20 0.01m 00:00:03 6.70mph 8.49mph 184bpm 184bpm
Cycle Distance: 14.56 miles
Ouch, is all I can say.
I decided to ride there and back as it was a nice evening and to get some more bike miles in. Of course it absolutely lashed down with rain around 6pm. I had decided I would want to leave around 6.30 to give me time to cycle there, get shoes swapped etc and get myself into running mode ready for the 7.30 start, it didn't quite work out like that. As the rain was chucking down I did some preparation just in case it stopped in time. I got lights together for the bike (in case it was murky on the way home) and the water bottle and dragged out the various bits of kit I would need. I also improvised a lock as I still can't find the cable lock that was lying under the chair in the lounge for weeks but was then tidied away when Jez's family descended on us. At 6.20 pm I considered myself "ready" and at about 6.25 ish the rain stopped and the sun came out. It looked like it had passed completely so I decided to cycle there after all. After thinking I was ready I found out I wasn't really, I'd assembled my kit but not actually put any of it on or attached my number to my vest (managed to pin the whole ensemble to the duvet, muppet) or even packed my bag. Twenty minutes just seemed to vanish before I was getting the bike out of the garage, I set the Garmin into bike mode after finally RTFMing to find out how the multisport option worked, I wanted separate splits etc rather than one big amalgam of data. I think it was just after 6.45 when I set off without hitting the start on the Garmin timer.
I felt pretty tired just setting off on the bike and as I was late I was trying to make up some time, I noticed the Garmin wasn't recording at Bamber Bridge and started up the hill from the M6 junction far too fast, then remembered and backed off but it took me a while to recover which wasn't a good sign. It was weird doing this commute route again as I used to do it several times a week when I worked in Euxton, it has a few more traffic lights to contend with now but it still essentially unchanged. I rolled into the finish area where I would lock up my bike at 7:19, ooooopppppssss! That gave me about 10 minutes to lock bike, get changed, have a bit of a warmup then run to the start line. Another 5 minutes seemed to vanish as I faff then I do a little warmup and legs are all over the place from cycling then I have no choice but to head to the start line. The run down to the start line perks my legs up a bit but I could have done with a bit more easy jogging.
As usual the start is prompt and we're off. I try even harder than last time not to be left behind and I succeed for a while but I really just can't get into it, it hurts and not in an enjoyable way. After about 2 miles I could have quite happily stopped but I hang on getting slower, I have lost touch with other runners at this point but then Johnny Mac bounds past me and I keep him in sight which helps, there was no way I was going to catch him but I think I would have slowed down even further if he hadn't been in front. I came in one second slower than last month annoyingly but I was just pleased to finish at all. I still had to ride home though, another 5 minute faff while I got all my riding kit together and I was off. It was a quick spin to the bottom of the climb up to the hospital where it started hurting, I dropped into an easy gear and crawled to the top, I knew there weren't many climbs after this thankfully. I was able to push quite well unless there was any sort of up but I did really enjoy the ride home.
My splits from the race tell their own story, I started fast but couldn't hold it, though I don't think I started excessively fast. My heart rate stayed high for the whole run but having cycled there I coped ok with it. The multisport changing actually worked ok so I had separate stuff for the bike and running.
=======Summary=======
Distance: 4.01m
Time taken: 00:31:39
Average/Max Speed : 7.59mph / 9.51mph
Average/Min Pace : 00:07:54 / 00:06:18
Average/Max heart rate: 179/185
Calories used: 444
======Splits======
19:29:42 1.00m 00:07:40 7.82mph 9.14mph 176bpm 181bpm
19:37:24 1.00m 00:07:53 7.61mph 8.94mph 179bpm 182bpm
19:45:16 1.00m 00:07:59 7.51mph 8.85mph 180bpm 182bpm
19:53:16 1.00m 00:08:03 7.44mph 9.51mph 181bpm 185bpm
20:01:20 0.01m 00:00:03 6.70mph 8.49mph 184bpm 184bpm
Tuesday, July 1, 2008
Tuesday 1st July 2008: Cycle Commute
Its July already, how did that happen! The plan today was to do high cadence and easy riding in and push it a little on the way home. I felt tired when I set off as I didn't sleep that well last night and kept to the the take it easy plan but I soon woke up and started pushing it. The wind was behind me for a change on the way in so I took adavantage, I will probably be taking it easy on the way home instead. It was a beautiful morning, warm and I didn't need the gillet I was wearing really. I got to work in just over an hour, so much for taking it easy. The ride home was slower as I was into the wind, particularly at the LSA end though I pushed hard along the marsh road and tried to get a sub 3 minute mile, which I did and was chuffed about (though looking at the splits I managed one this morning as well!). The part through town was very slow as well and I arrived home in 1:08. A really enjoyable commute, still really loving the road bike at the minute - a worrying trend for an MTBer.
AM Splits and Summary:
=======Summary=======
Distance: 17.29m
Time taken: 01:00:54
Average/Max Speed : 17.03mph / 22.92mph
Average/Min Pace : 00:03:31 / 00:02:37
Average/Max heart rate: 147/168
Calories used: 1042
======Splits======
07:13:51 1.00m 00:04:40 12.86mph 22.45mph 125bpm 147bpm
07:21:36 1.00m 00:03:15 18.43mph 21.15mph 141bpm 151bpm
07:24:52 1.00m 00:03:30 17.08mph 21.25mph 150bpm 156bpm
07:28:22 1.00m 00:03:38 16.51mph 21.60mph 150bpm 165bpm
07:32:00 1.00m 00:03:45 15.96mph 20.76mph 147bpm 162bpm
07:35:46 1.00m 00:03:13 18.64mph 22.03mph 160bpm 168bpm
07:38:59 1.00m 00:03:17 18.23mph 22.19mph 161bpm 168bpm
07:42:17 1.00m 00:03:03 19.60mph 22.92mph 149bpm 161bpm
07:45:20 1.00m 00:02:49 21.29mph 22.48mph 163bpm 167bpm
07:48:09 1.00m 00:03:12 18.75mph 21.18mph 164bpm 168bpm
07:51:21 1.00m 00:03:17 18.19mph 22.03mph 159bpm 164bpm
07:54:39 1.00m 00:03:27 17.38mph 21.81mph 142bpm 155bpm
07:58:07 1.00m 00:03:07 19.22mph 20.56mph 153bpm 156bpm
08:01:14 1.00m 00:03:24 17.61mph 20.69mph 153bpm 160bpm
08:04:38 1.00m 00:04:12 14.28mph 18.88mph 137bpm 150bpm
08:08:50 1.00m 00:04:36 13.02mph 20.72mph 139bpm 161bpm
08:13:27 1.00m 00:03:11 18.85mph 20.39mph 143bpm 151bpm
08:16:38 0.28m 00:01:12 13.91mph 19.83mph 143bpm 151bpm
PM Splits and Summary:
=======Summary=======
Distance: 17.75mTime taken: 01:08:03
Average/Max Speed : 15.65mph / 25.78mph
Average/Min Pace : 00:03:50 / 00:02:19
Average/Max heart rate: 142/172
Calories used: 1266
======Splits======
16:58:18 1.00m 00:04:35 13.05mph 18.17mph 117bpm 143bpm
17:03:07 1.00m 00:03:45 15.96mph 17.18mph 138bpm 147bpm
17:06:53 1.00m 00:03:37 16.54mph 19.88mph 138bpm 146bpm
17:10:31 1.00m 00:04:06 14.58mph 19.52mph 134bpm 151bpm
17:14:38 1.00m 00:03:07 19.22mph 20.37mph 146bpm 157bpm
17:17:45 1.00m 00:03:17 18.22mph 20.04mph 150bpm 153bpm
17:21:03 1.00m 00:03:52 15.50mph 20.65mph 144bpm 158bpm
17:24:55 1.00m 00:03:02 19.75mph 25.78mph 154bpm 162bpm
17:27:57 1.00m 00:02:43 22.05mph 24.55mph 168bpm 172bpm
17:30:42 1.00m 00:03:10 18.86mph 22.64mph 163bpm 172bpm
17:33:51 1.00m 00:04:40 12.86mph 18.08mph 148bpm 163bpm
17:38:32 1.00m 00:03:19 18.03mph 23.95mph 150bpm 162bpm
17:41:51 1.00m 00:03:50 15.63mph 20.42mph 146bpm 157bpm
17:45:42 1.00m 00:04:47 12.52mph 19.20mph 131bpm 147bpm
17:50:30 1.00m 00:04:50 12.40mph 18.86mph 132bpm 146bpm
17:55:20 1.00m 00:03:30 17.09mph 24.51mph 143bpm 151bpm
17:58:50 1.00m 00:04:05 14.68mph 21.18mph 154bpm 166bpm
18:02:56 0.74m 00:03:38 12.20mph 17.51mph 140bpm 152bpm
AM Splits and Summary:
=======Summary=======
Distance: 17.29m
Time taken: 01:00:54
Average/Max Speed : 17.03mph / 22.92mph
Average/Min Pace : 00:03:31 / 00:02:37
Average/Max heart rate: 147/168
Calories used: 1042
======Splits======
07:13:51 1.00m 00:04:40 12.86mph 22.45mph 125bpm 147bpm
07:21:36 1.00m 00:03:15 18.43mph 21.15mph 141bpm 151bpm
07:24:52 1.00m 00:03:30 17.08mph 21.25mph 150bpm 156bpm
07:28:22 1.00m 00:03:38 16.51mph 21.60mph 150bpm 165bpm
07:32:00 1.00m 00:03:45 15.96mph 20.76mph 147bpm 162bpm
07:35:46 1.00m 00:03:13 18.64mph 22.03mph 160bpm 168bpm
07:38:59 1.00m 00:03:17 18.23mph 22.19mph 161bpm 168bpm
07:42:17 1.00m 00:03:03 19.60mph 22.92mph 149bpm 161bpm
07:45:20 1.00m 00:02:49 21.29mph 22.48mph 163bpm 167bpm
07:48:09 1.00m 00:03:12 18.75mph 21.18mph 164bpm 168bpm
07:51:21 1.00m 00:03:17 18.19mph 22.03mph 159bpm 164bpm
07:54:39 1.00m 00:03:27 17.38mph 21.81mph 142bpm 155bpm
07:58:07 1.00m 00:03:07 19.22mph 20.56mph 153bpm 156bpm
08:01:14 1.00m 00:03:24 17.61mph 20.69mph 153bpm 160bpm
08:04:38 1.00m 00:04:12 14.28mph 18.88mph 137bpm 150bpm
08:08:50 1.00m 00:04:36 13.02mph 20.72mph 139bpm 161bpm
08:13:27 1.00m 00:03:11 18.85mph 20.39mph 143bpm 151bpm
08:16:38 0.28m 00:01:12 13.91mph 19.83mph 143bpm 151bpm
PM Splits and Summary:
=======Summary=======
Distance: 17.75mTime taken: 01:08:03
Average/Max Speed : 15.65mph / 25.78mph
Average/Min Pace : 00:03:50 / 00:02:19
Average/Max heart rate: 142/172
Calories used: 1266
======Splits======
16:58:18 1.00m 00:04:35 13.05mph 18.17mph 117bpm 143bpm
17:03:07 1.00m 00:03:45 15.96mph 17.18mph 138bpm 147bpm
17:06:53 1.00m 00:03:37 16.54mph 19.88mph 138bpm 146bpm
17:10:31 1.00m 00:04:06 14.58mph 19.52mph 134bpm 151bpm
17:14:38 1.00m 00:03:07 19.22mph 20.37mph 146bpm 157bpm
17:17:45 1.00m 00:03:17 18.22mph 20.04mph 150bpm 153bpm
17:21:03 1.00m 00:03:52 15.50mph 20.65mph 144bpm 158bpm
17:24:55 1.00m 00:03:02 19.75mph 25.78mph 154bpm 162bpm
17:27:57 1.00m 00:02:43 22.05mph 24.55mph 168bpm 172bpm
17:30:42 1.00m 00:03:10 18.86mph 22.64mph 163bpm 172bpm
17:33:51 1.00m 00:04:40 12.86mph 18.08mph 148bpm 163bpm
17:38:32 1.00m 00:03:19 18.03mph 23.95mph 150bpm 162bpm
17:41:51 1.00m 00:03:50 15.63mph 20.42mph 146bpm 157bpm
17:45:42 1.00m 00:04:47 12.52mph 19.20mph 131bpm 147bpm
17:50:30 1.00m 00:04:50 12.40mph 18.86mph 132bpm 146bpm
17:55:20 1.00m 00:03:30 17.09mph 24.51mph 143bpm 151bpm
17:58:50 1.00m 00:04:05 14.68mph 21.18mph 154bpm 166bpm
18:02:56 0.74m 00:03:38 12.20mph 17.51mph 140bpm 152bpm
w/c 30th June Training
Plan for this week.
Monday: Run 30 mins fartleks (Completed)
Tuesday: Cycle Commute 34.5 miles (Completed)
Wednesday: Cycle Commute to race (16 miles) (Completed)
4 Mile Road Race plus 15 min warmup to run (Completed)
Thursday: Club Run (5 Miles), can't cycle commute as at Chiro (Completed)
Friday: Offroad run, 10 miles
Totals...
Cycling: 40.5
Running: 22.7
Monday: Run 30 mins fartleks (Completed)
Tuesday: Cycle Commute 34.5 miles (Completed)
Wednesday: Cycle Commute to race (16 miles) (Completed)
4 Mile Road Race plus 15 min warmup to run (Completed)
Thursday: Club Run (5 Miles), can't cycle commute as at Chiro (Completed)
Friday: Offroad run, 10 miles
Totals...
Cycling: 40.5
Running: 22.7
July's Planned Training
Training Plan for July
July's events:
July's events:
| Date | Time | Type | Distance | Name |
|---|---|---|---|---|
| Wednesday 2nd July | 19:30 | Running | 4 Miles | Chorley Harriers Night Series Race 3 |
| Thursday 19th July | 19:30 | Running | 10 Km | Badger Sett Trail Race |
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