Coaching – Week 27

That was quite possibly the most frustrating week of my life!  Nothing at all to do with the training, but the trains!  The one night I did not get delayed was the night I got held up at work!  Find out how the week went…

Day 1

75 minutes inc. 10 x 2 minutes low cadence sustained wattage efforts (60-75s easy) + 25 minutes threshold – Meaty session. Goal is to lactate the lactate high from the 2 minute efforts then ride a long block at threshold effort. Spin easy for 5 minutes after the final 2 minute effort.

This was completely blown out, I left work at 5 and got home gone 8 after 4 cancelled trains, so no chance to train, annoyed!  I had switched this from Tuesday to Monday as I was going to be in a hotel on Tuesday and no turbo available.

Day 2

20 minute light easy run – Do this immediately before the elliptical – lets see how things are before the mile race at the weekend.

After another stressful day at work, following another bad nights sleep, I really was not feeling like doing this run. All I wanted to do was collapse on the sofa in the hotel, but I got out and did it.

I was focusing as much as possible on keeping the perceived effort easy, but more than that on the running form. Given the break I have had it was time to focus on how to run again.

The ankle got through it, yes some pain, but that is just normal now. Nothing excessive though.

I did not feel too bad considering. No the pace was not quick, but quicker than I would have thought. The HR was higher than ideal but I was settled in to a nice comfy pace and did not feel like I was putting in too much effort.

Good to have been out running, especially after last nights disaster.

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4 minute threshold effort, 30 sec east, 1 minute hard with high resistance. Complete 5 sets in total wit 90s easy between the sets. AIm to d this straight after the run for a tough hour or so of training.

That was probably the toughest elliptical session to date.

I was already hot and sweaty before I started, but after I was soaked.

I prefer the machine at the hotel for elliptical as it is just that, not a vario. No real problems getting in to threshold zones after the run and then for the hard efforts I put it on max and did what I could, they were tough and I did fade towards the end of each one.

Pleased to have done it and got through the session, could easily have not bothered.

It was the one and only time I have seen more than 2 people using the gym, every bit of cardio equipment was being used

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Day 4

20 minute run with 5 x 20-30 second pick ups – Really not wanting to take any risk at all. Any worries or niggles we can bin this and replace it. Super easy jog but include 5 x 20 second stride outs at a slightly quicker pace.

I had to carry over until Friday due to getting out of work late.  For once the trains were OK!

Finally made it back home in time to head out to train. Even leaving at 4 to avoid problems it was still delayed by half an hour.

This meant that as I got home and got changed I hit a down pour. Oh well, a nice steady first 10 minutes to get the legs loose followed by the pick ups.

I was probably going a bit too hard on the pick ups, but I wanted to test and stretch out the legs. Reasonably pleased with the pace on the pick ups, averaging 3:59 km. The problem being, will I be able to hold that pace for a mile on Sunday? I doubt it but we will see. I would love to do 6:30 for it, but as I have not run much and no speed work I would be surprised!

Generally did not feel to bad doing this.

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45 minute turbo with 10 x 3 minutes (1 min) wattage 255

This was tough, not due to the fact that I had done the run, but the legs just felt like they had no power, and the energy was right down,

It has been a tough week for many reasons and I think it has taken its toll.

I could not sustain the required wattage and after the first block I could easily have jacked it in.

I just about made it through to the end, but the last 2 blocks were really tough and I struggled. Bit disappointed with the power outputs (230 ave for the blocks), but pleased that I managed to get the mental strength together to finish the set.

Fingers crossed that next week the trains do not make such a mess of the training

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Day 6

Road bike – 45 minutes easy

Considering how I was the night before I am really pleased with the outcome of this.  No it was not my fastest time on this route, but the amount of effort v speed was good.

I was keeping it nice and controlled after an initial technical problem of the rear brake block coming loose.  Glad I spotted that!

The max power at the end was just an acceleration away from traffic lights.  I will be looking to do that route again and seeing if I can get it under 40 minutes!

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20 minute easy recovery swim

A very nice steady relaxed swim.  Just about got the right time in the pool where it was not too busy, until the end.  The last few lengths were angry lengths!  I was happily doing my back stroke, keeping to the side of the pool and going up and down, until a mother and child got in to the area I was swimming.  They could see what I was doing and had space in the rest of the pool.  I had to stop and go to the other side of the pool.  When doing backstroke it is not easy to avoid people, so I am always conscious of sticking to a straight line and hope others have half a brain

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Day 7

London City Mile

The full details of the run can be found on the London City Mile page, but that was a very positive end to the week.  A new 1 mile pb, 9.5% quicker than last year and 17 seconds under the target for the year, which was 6:30.  Next year will definitely be sub 6 minutes!

Considering the fact that I have only run 12km in the last 5 weeks it really shows the benefit of the cross training.

I was definitely close to max for this, with an ave HR of 161 and max of 176, just beneath my highest of 179

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The Current Week

A very frustrating week, that ended on a real high, again.  Seems to be following a bit of a pattern over the last few weeks.  Really hope that the upcoming week will be a lot smoother and I can get all the sessions in ahead of the London Sportive next weekend.

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8 Week Rolling Summary

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Monthly Summary – 2016

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Monthly Summary – Annual Rolling

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Day to Day Summary – 2016

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Author: The Mr Smith

Photographer, Gourmet, Cook, Oenophile, Traveller, International Athlete, Investor, bit of a Geek and observer of life

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