Coaching – Week 33

The final week of training before Ride London 100, time for some tapering and final preperations…

Day 2

30 minute easy relaxed run – Trying to maintain the frequency of running a bit despite the overall lighter week

The early morning shift and a perfect morning for running, cooler and still.  The best time of day to get out.

I kept this totally under control with my lowest average HR at 131, for once in Zone 2, just!  The pace was also pretty much average at 5:27,  not quick, but controlled.

The ankle was it’s normal state of sore but not too bad, but I have a problem with the back.  The area that I often suffer with being sore, but something has happened to it where it is extremely painful to the touch, like a needle being put in.  Hopefully this will ease off over the next day or so.  It did not affect the running, but stetching up or twisting in certain ways is not a good idea!

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Turbo: 45 minutes to include 5 x 3 minute efforts at low cadence, high power from 60s spin rec + 5 x 1 min high cadence efforts from 60s spin recovery

The first few revs on the bike felt awful, legs really heavy. but after warming up for 7.5 minutes it was time to hit the first of the threshold efforts.

I was hoping to be above my FTP (234) for all of these and was really pleased to average 263 with a cadence of 77 across the 5 blocks.  The power range was from 256 to 274. so pretty consistent and all well above the FTP.  I have produced higher outputs, but the legs fely good.

I had opted to go straight from the low cadence blocks in to the high cadence ones, just using the 1 minute recovery before hitting them.  These were just hit hard and fast and I wanted to be around the 300w mark.  Amazingly I managed to average 301 across them with a cadence of 111.  The range was from 288 to 313.

I am not sure how many more reps I could have done, but definitely there were a few more I could have managed.

Really pleased with those outputs and this has taken me to my biggest ever month in terms of distance, currently at 512km, just beating the previous of 510km, but there is still over 170 to be added!

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Day 3

30 minute run to include 6 x 1 minute efforts at a faster pace but maximum of 5km pace – Include the 1 minute efforts as and when you feel good to do them chris and don’t force the efforts!

Another early morning shift.  Not quite as nice as the day before, with some drizzle in the air, but perfect temperature if a bit humid.

The legs definitely did not feel like it, but with a 7.5 minute warm up easy run they finally got going.  The ankle had been sore all day yesterday and still the same problem with the back, luckily it was fine on the turbo last night.

Once up and running I was off in to the intervals.  It is a good job I had them programmed in to the watch as I am not sure I would have ‘felt good’ so I just did them when programmed.

They felt proetty good considering.  Relatively free flowing and an overall pace of 4:24 is not too bad, a bit outside of my 5km best pace of 4:15, but not too bad, especially as I was not awake!  When looking at the grade adjusted pace it was pretty consistent, being between 4:13 & 4:25

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Day 5

40 minutes with 6 x 3 minutes. First 3 at threshold, final 3 faster (90s) – Warm up well then run 3 x 3 minutes around threshold effort or 10km pace…perhaps a fraction slower, from a 90 second jog recovery. Then run 3 x 3 minutes slightly faster than threshold effort, still from 90s.

After what felt the first lay in for ages, the luxury of 6:30, I was feeling quite lethargic before the start of this, but headed out and did the warm up for 6.5 minutes before hitting the threshold blocks.

The watch was set at 4:30 to 4:45 for the first lot and 4:15 to 4:30 for the second.  These would be around my 10k and 5k paces.

The first block felt really comfy, to the point where I was actively having to slow down and over the 3 blocks I averaged 4:28, so above the target pace, but it felt fine.  The average HR was 148 with a max of 155, so comfy for my zones, just on the vert bottom of my Threshold zone.

The next block was very similar in that I had to remind myself to slow down and again averaged under the pace coming in at 4:13.  There was a slight net elevation loss, but not much.  Again the HR was fine at 157 across the blocks, with a max of 166.  I was working hard and blowing a bit towards the end, but the max was only just outside the top of my Threshold zone (164).

Overall really pleased with that.  I could have done more and further and even sneaked in a little bit of pushing in the warm down to stretch the legs and sneak it over the 8k mark.  

The mix of the cycling and running seems to be paying dividend and the ankle can cope with the level or running.

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Day 6

30-40 minute relaxed road bike

I combined this with the opportunity to check out the route to the start, which will be a lot easier at 5:30 in the morning. The cycle superhighway is good, but still lots of lights.

Also had a rear brake failure. Following the service it looks like it had not be tightened enough. Luckily no issues and now really tight!

Good to have had that today rather than tomorrow.

This really was a gentle ride, what ever you do round that area you will not be able to go quick. The only time that I was up to anything like doing a ride was the lap around Victoria Park. Lots of people but all good for bike handling skills.

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Day 7

Well, that was Ride London 100.  Stunned and amazed by the epxerience and the time.  You will have to check out the full post to find out all of the details, coming soon.  All of the splits are 5k distances.

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The Current Week

What a week.  Fully focused on staying on the plan and finishing with the amazing Ride London 100

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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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