Coaching – Week 68

A slightly better week, thankfully.  Still sick but improving and preparing for the Tour de Yorkshire is underway…

Day 1

This was officially a rest day but given how much I had been off I just jumped on to Zwift and turned the legs over, keeping the effort down.  Still coughing and wheezing though

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Day 2

30 minute easy run pre bike

That run was about as slow as I could manage and I was desperately trying to keep the HR down, but it did shoot up towards the top end of the 140’s, without any increased effort, after just 3 minutes of running, maybe it was when I was coughing.  It then very slowly started to come back down.  I was hoping it was a mis-read but I do not think so as it was a gradual come back down.  Even running that slowly (5:49 km) the average was 136.  I managed to hold back the coughing but did feel like I was blowing a lot

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Post run bike – 2 * 6′ tempo & 2 * 6′ sweetspot with 1′ minute recoveries

That was good practice for the Duathlon. I had as much of the set up ready as I could and put on the cycling shoes and jumped on the bike as fast as I could.

The session was not too bad, but I was sweating loads from the run.

I settled in to the warm up and started on the reps. The first 2 were fine but I could tell I have been off training and ill. The last 2 at sweetspot were also OK, but definitely more effort than I would normally expect to be putting in.

Would I have been able to jump off the bike and do another run (as in a proper Duathlon), yes with the legs but not with the chest and breathing.

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Day 3

90 minutes with alternating 3′ – Replaced with a 40′ to 50′ easy run

So this run started easy and felt OK for the first 3.5km. I was running OK and the pace, although slow, was controlled along with the HR. It did not spike up like it did yesterday. The spike came when I hit a 10% plus hill. I knew it would, but the aim was to do an out and back, get to 25 minutes and come back. But also, use the hill to get the HR up a bit but then bring it back down.

It did come back down a bit and I was running ok, but when I got to 5.5km (after coming back down the hill nice and easy) the body could not really do any more. The mind was saying that the body needs to stop and walk but I pushed until it could not really do any more.

Struggling with the breathing (at least not much coughing) and I could also feel the run from yesterday in the legs, amazing how much 2 weeks off takes out of them.

From that point I walked/trotted all the way home. Basically running again when the HR dropped below zone 2 and then walk when it went above.

It was tough having to stop and disappointing, but totally reinforces the decision not to run the half in 10 days time

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Day 4

45′ easy bike

The legs were really feeling the last 2 runs, despite the stretching. Especially the quads. I was also feeling ill still and no energy, but at least it was a lovely day so I hit the road.

I know I was riding too hard, but just needed to clear a few things. I was definitely not at max and the HR was higher than I would have wanted for the effort that was being put in, but I am pleased with the results of the ride.

Getting a lot of PB’s on well ridden segments and even a top 5 overall is good considering I was not at max. The top 5 one is a mainly gradual down hill and I think when I am feeling better I will have a real crack at it to see if I can get the KOM! 8 seconds to shave off the time in 1.6km. I think that is possible, it was 13 seconds off my previous best, it is the sort of terrain I enjoy.

The really good news is that I got PB’s on climbs, so there is hope if I can get the stamina and endurance sorted in the next 4 weeks.

Desperate to shake this bug off

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Day 6

90′ relaxed bike

Still feeling under the weather but I needed this ride.

I set out in the direction of Leith Hill with a view to get some miles in but also some hills without it being too demanding.

It was a bit of a slow start getting out of town, lots of traffic and road works, but once out in to the country it was much better.

I was focused on just riding at a good tempo to effort rather than stats. The map was on the screen most of the time so I was not actively monitoring power.

It was pleasing to see some good PBs on segments I have ridden before and also beating a couple and very close to others from Ride London when I was flat out and this time I was well within myself. Yes the heart rate did get up, but it was on the steepest part of the climb.

It was nice to see someone in front of me, catch them, say hi and then pull away. Do not think he was that impressed. Mind you I did then get over taken by a group, but they were on a club ride of some sort.

The ride was slightly longer than the 90 minutes, but not much and it was good to get nearly 44km in the bank and 500m of climbing.

When looking at the stats it looks like I put more effort in than I should have done, but going on perceived effort it was not far off, obviously excluding Leith Hill.

The average power was 178, which is not bad considering.

It has helped a bit with the confidence for the Tour de Yorkshire, but I desperately need to get shot of this bug!

Possibly the best bit was towards the end on what I normally use as my downhill speed test, just under 70kmh is not bad, even if not my best. It was in to a head wind though so I think when conditions are right I will be looking to really have a go at getting towards the 80kmh mark

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Day 7

2 1/2 hour easy ride – replacement for a 75 minute run with intervals

As with the ride yesterday I was focused on the map and not any other data, working to a perceived easy pace, but probably a 6 PE compared to 5.

Anyway, it was a lovely morning for it, sunny, no wind and quiet on the roads, so pretty much perfect for it.

I had set a fairly flat route out, rolling rather than any big climbs. The steepest climb came in the first 5km or so up to 15%, but it is short and sharp.

There were some good sections of long tempo pedalling which was good to do.

Nothing spectacular to report other than the legs felt remarkably good from the off. Very good to get 65km under the belt and I could have kept going longer, but it will take a few weeks before I can comfortably do 3 plus hours. The challenge I have is that for the Tour de Yorkshire I need to about 200% more climbing than today!

Can I turn myself in to a climber in 4 weeks, lets see!

The overall average watts was exactly the same as yesterday at 178, but the Normalised Power slightly lower at 191 compared to 199. Pleased though and fingers crossed it means that the virus is finally starting leave the system!

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The Current Week

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Health Data

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4 Week Rolling Durations

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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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