Coaching – Week 31

An interesting week with most sesssions being completed and finishing off with the first 10km for a while.  Next up will be Ride London…

Day 1

Goodgym session and catch up with Tom

That was actually quite tough at times. The run out and the work in the garden was good, but the 90 mile ride took its toll in the legs with them feeling tired and not responding that well to the intervals we were doing.

I was also conscious of the ankle which was a bit sore and the unevenness of the ground did not help.

Definitely good to run with others and do something different though

Screenshot 2016-07-12 21.17.09Screenshot 2016-07-12 21.17.33

Day 2

Turbo 70 minutes with 60 mins as 3 / 3 – Warm up with 10 minutes easy spinning and throw in a couple of 30 second bursts to get HR up. Then ride the final 60 minutes as 20 x 3 minutes. Ride the odd numbers at threshold effort, applying power with slightly lower cadence, ride the even numbers at a STEADY effort with high cadence. No recovery and no fully easy sections.

Following on from the full body this morning and the intervals and drills last night the legs felt tired and starting to stiffen up.

I could have easily binned this work out as also felt shattered when I got home, but got on the bike and gave it a blast.

I was trying to stick to between 70 & 80 cadence for the threshold efforts and around 100 for the high spinning.

They were tough, I managed to get through 7 of the lower cadence ones averaging 223 power, but in the 8th I had to ask the legs for the power and they basically said no! There was nothing left. I kept going with the session and just reduced the power, but kept the cadence at the same levels. At the end of it I averaged 211 power for the threshold ones.

As for the higher cadence I was hoping to be around 180 power with the higher cadence but managed 158 for the first 7 and overall 148.

Definitely tough but pleased I managed to find the mental, even if not the physical, strength to finish it.

Screenshot 2016-07-16 08.35.15Screenshot 2016-07-16 08.35.32

Day 3

40 minute run to include 3 x 6 minutes @ threshold effort (2) – Run easy but include 3 x 6 minutes at threshold effort, a fraction slower than 10km pace, from 2 minutes recovery.

Sadly I got stuck at work and did not get home in time to be able to do this.  Might have been a blessing as the legs were shattered and suffering from DOMS!

Day 5

AM: 45-60 minute easy road bike – Relax and keep this one easy throughout

I made a mistake in the planning and assumed this was a PM ride. I was working from home and planning to do this, turbo rather than road as a wheel was in for repair, but was also waiting for a delivery so did not want to start until the delivery arrived, which did not happen until far too late at night!

I wil try and do this on Friday morning if I can.

Jumping on the bike just after 5 in the morning is never easy, but I had to do this on the turbo.  The rear wheel was still in for repair.

I basically spent most of the time going up the mountain in Zwift, spinning quite easy gears.  This did mean it was reasonably hard work, but definitely not too bad.

Screenshot 2016-07-16 08.36.11Screenshot 2016-07-16 08.36.23

Day 6

AM: 25 minute easy run, on a flat route

I kept this as flat as it could be around where I live.  I was just running freely and keeping things under control.

Although there was a pace target I was not thinking about it so was very pleased when I checked the stats after to have hit it spot on.

I just kept this all comfy and was very pleased that there were no problems with the ankle

Screenshot 2016-07-16 08.25.07Screenshot 2016-07-17 17.07.03

20 minute recovery swim

50 *15m – 750m in total at a pace of 2:40 per 100m.

Nice comfy swim to ensure that the legs were nice and loose ahead of the Newham 10k

Screenshot 2016-07-17 16.52.48

Day 7

Newham 10k

That was tough.  It was very hot and at times very still and stifling.  Sadly had to walk a little bit to catch my breath.

The good news is that the ankle was fine, but annoyingly I got a blister on the other foot.  The trainers and sock were worn in so not sure why I got it.

The full report on the race can be found here

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The Current Week

That was not too bad a week in the end.  The 10k was really tough in the heat, but overall reasonably pleased with things.

Screenshot 2016-07-17 16.36.05

8 Week Rolling Summary

Screenshot 2016-07-17 16.36.28Screenshot 2016-07-17 16.36.47

Monthly Summary – 2016

Screenshot 2016-07-17 16.37.23

Monthly Summary – Annual Rolling

Screenshot 2016-07-17 16.37.40

Day to Day Summary – 2016

Screenshot 2016-07-17 16.37.55

Author: The Mr Smith

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

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