My longest run...so far

After a simply fantastic rest day on Easter Sunday I came down to Earth with a bump to do my longest run yet - 1hr 30min (ish) and 14.5km...all fasted (well it was 6.30am....)....I really need to sort out the nutrition in the morning.

The route went from our house out towards Wooton Basset and back - linear route - not too many hills kind of nice and relaxing if very tiring - my calves don't half ache today!!

and I had a look at the bike route from Saturday on SportTracks - there was a 30% hill in the route I did plus a few 15-20%!!! No wonder it was hard.....

Not sure what is on offer tomorrow as I am Anja sitting until school starts..

I. 

My longest run...so far

After a simply fantastic rest day on Easter Sunday I came down to Earth with a bump to do my longest run yet - 1hr 30min (ish) and 14.5km...all fasted (well it was 6.30am....)....I really need to sort out the nutrition in the morning.

The route went from our house out towards Wooton Basset and back - linear route - not too many hills kind of nice and relaxing if very tiring - my calves don't half ache today!!

and I had a look at the bike route from Saturday on SportTracks - there was a 30% hill in the route I did plus a few 15-20%!!! No wonder it was hard.....

Not sure what is on offer tomorrow as I am Anja sitting until school starts..

I. 

Hills, hills and more hills!

Last night I planned out what looked on paper a fairly simple loop from Truro to St Agnes to Perranporth and back to Truro via Goonhavern and Shortlanesend.....I rode it this morning OMG the hills in Cornwall are EVIL......

Out to St Agnes was a breeze although the gears (which I thought I had fixed last night) were playing up.....more of that later.

St Agnes to Perranporth one largish hill and then the reeeeeally challenging bit Perranporth back to Truro hill after hill. I have to admit using the granny ring on my triple (my Trek is a double - much more respectable!) and the 27 on one of the hills - even with this I was out of the saddle for about half a mile - really hard work....

Everything was going well until the chain jammed in the cassette going up a hill obviously I came off (and put a four inch cut in my leg) but the biggest problem was the hill - after I had unjammed the chain I could not get enough momentum to get both feet clipped in so I trudged up hill for about half a mile until  the gradient reduced enough so I could get back on!

Anyway back home went okay in a total time/distance 1hr 54min/36.85km....

REST DAY tomorrow :-))))))))))))

Hills, hills and more hills!

Last night I planned out what looked on paper a fairly simple loop from Truro to St Agnes to Perranporth and back to Truro via Goonhavern and Shortlanesend.....I rode it this morning OMG the hills in Cornwall are EVIL......

Out to St Agnes was a breeze although the gears (which I thought I had fixed last night) were playing up.....more of that later.

St Agnes to Perranporth one largish hill and then the reeeeeally challenging bit Perranporth back to Truro hill after hill. I have to admit using the granny ring on my triple (my Trek is a double - much more respectable!) and the 27 on one of the hills - even with this I was out of the saddle for about half a mile - really hard work....

Everything was going well until the chain jammed in the cassette going up a hill obviously I came off (and put a four inch cut in my leg) but the biggest problem was the hill - after I had unjammed the chain I could not get enough momentum to get both feet clipped in so I trudged up hill for about half a mile until  the gradient reduced enough so I could get back on!

Anyway back home went okay in a total time/distance 1hr 54min/36.85km....

REST DAY tomorrow :-))))))))))))

Thursday and Friday

Thursday

Wow the hills are big around here!!! I did a 10.5km run and it took me nearly 1hr 15min - a massive difference from the other morning when I did the tempo run (5min/km). The steepest hill is around 20% (behind Treliske Hospital).

The run went from my folks house through the lanes past Coosebean, up to Treliske Hospital, from there down to the middle of Truro via Morlaix Avenue then back up Comprigney Hill (and down again) to my parents' place.

Hard work but good training for the hills of Exmoor.

Friday 

Another cheeky swimming session. I went up to Truro pool again and had a hard set:

warm up

200m freestyle (fs) /100m backstroke (bs) - 75m swim/25m drill

main set

100m IM/200m fs/100m IM/300m fs

100m fly/200m fs/100m fly/300m fs

100m bs/200m fs/100m bs/300m fs

100m breaststroke (brs)/200m fs/100m brs/300m fs

cool down

100m IM

200m (as 50s) fs

In total 3400m in around 58min (cannot tell for sure as my Timex IM watch died in the week :-( )

Tomorrow is a bike - thinking Truro - St Agnes - Perranport - Goonhavern - Truro - some REALLY big hills in that set 1.5 - 2 hrs....

I. 

Thursday and Friday

Thursday

Wow the hills are big around here!!! I did a 10.5km run and it took me nearly 1hr 15min - a massive difference from the other morning when I did the tempo run (5min/km). The steepest hill is around 20% (behind Treliske Hospital).

The run went from my folks house through the lanes past Coosebean, up to Treliske Hospital, from there down to the middle of Truro via Morlaix Avenue then back up Comprigney Hill (and down again) to my parents' place.

Hard work but good training for the hills of Exmoor.

Friday 

Another cheeky swimming session. I went up to Truro pool again and had a hard set:

warm up

200m freestyle (fs) /100m backstroke (bs) - 75m swim/25m drill

main set

100m IM/200m fs/100m IM/300m fs

100m fly/200m fs/100m fly/300m fs

100m bs/200m fs/100m bs/300m fs

100m breaststroke (brs)/200m fs/100m brs/300m fs

cool down

100m IM

200m (as 50s) fs

In total 3400m in around 58min (cannot tell for sure as my Timex IM watch died in the week :-( )

Tomorrow is a bike - thinking Truro - St Agnes - Perranport - Goonhavern - Truro - some REALLY big hills in that set 1.5 - 2 hrs....

I. 

An unexpected swimming session....

Well today was an unexpectedly hard day....I went to Truro pool for a 2x1200m distance swim and ended up doing a full coached session - these are run five out of seven days a week in Truro - what a facility! In addition I met up with one of my old swimming friends - Nick Polkinghorn (he was a couple of age groups up from me), when I used to swim competitively he was one of the best breaststroke swimmers in the UK, still damn fast!

So the session:

150m warm up (nice and gentle)
2x(200m swim/200m pull) continuous
4x100m on 1min 45s
2x(100m IM swim/100m IM pull)
4x100m on 1min 45s
2(200m swim/200m pull)
4x100m on 1min 45s
3x50m cool down

3500m all in 56mins....quite challenging - especially the IM pull....

Today was also meant to have a 30min run - not sure if that will get done...

An unexpected swimming session....

Well today was an unexpectedly hard day....I went to Truro pool for a 2x1200m distance swim and ended up doing a full coached session - these are run five out of seven days a week in Truro - what a facility! In addition I met up with one of my old swimming friends - Nick Polkinghorn (he was a couple of age groups up from me), when I used to swim competitively he was one of the best breaststroke swimmers in the UK, still damn fast!

So the session:

150m warm up (nice and gentle)
2x(200m swim/200m pull) continuous
4x100m on 1min 45s
2x(100m IM swim/100m IM pull)
4x100m on 1min 45s
2(200m swim/200m pull)
4x100m on 1min 45s
3x50m cool down

3500m all in 56mins....quite challenging - especially the IM pull....

Today was also meant to have a 30min run - not sure if that will get done...

First long run in a while....

Well finally manged to go out for a long run....I was a bit concerned about the shin splints on my right leg but they seemd okay afterwards :-) a bit sore but not too bad

I covered 10.21km in 1hr 32s which I was quite happy about, as the last time I did a 10km run it took 1hr 10m!

Today's session was quite nice (albeit with no music as unfortunately I managed to wash my Creative Zen...) a 10min warm up (RPE2) and then 5 sets of 6min at race tempo followed by 2min recovery, finished off with a 10min cool down (RPE3). An average pace of 5m 50s ish per km.

I.

First long run in a while....

Well finally manged to go out for a long run....I was a bit concerned about the shin splints on my right leg but they seemd okay afterwards :-) a bit sore but not too bad

I covered 10.21km in 1hr 32s which I was quite happy about, as the last time I did a 10km run it took 1hr 10m!

Today's session was quite nice (albeit with no music as unfortunately I managed to wash my Creative Zen...) a 10min warm up (RPE2) and then 5 sets of 6min at race tempo followed by 2min recovery, finished off with a 10min cool down (RPE3). An average pace of 5m 50s ish per km.

I.