Tag Archives: Downward Spiral

June 14, 2013

Biked on the trainer this morning – Downward Spiral at medium hard effort in lieu of a run.

Swam after work. 4 laps approx. 3400m. I swear that the water was as cold as it was in April. I came out with numb hands and feet, blue fingernails. Not the best fun, but otherwise, the lake was flat calm which is pleasant.

Overcast, cold and rainy day yet again – this Spring has really not been the best for training weather.

May 10, 2013

Felt up for it today, not wiped, but events conspired against me to fit in what I wanted – so, a bit short for the day, which means a big weekend.

Just sat on the trainer when I got home from work for an hour – Downward Spiral. Made a good effort of it though, worked hard for the intervals, pushed about as hard as my turbo trainer would go.

Long bike and shorter run brick tomorrow. Weather looks shit for the weekend.

April 23, 2013

Up early for a shot at Downward Spiral – made a good effort at it too. Legs felt pretty strong considering.

Run intervals day. Still feeling a bit wiped from being slightly unwell and general training stress, and I was already up early for a bike intervals session this morning, so I didn’t want to knock my pan in this evening. Longer intervals, 3 x 1600m @ 2min, with the focus as much on holding good form as out and out speed, so I didn’t feel like I was going very fast, but fast enough for the session. In fact, this was only just outside 4min/km pace so I have to be happy with that.

Got 12km in, but because the average pace was quick, it doesn’t help my weekly hours total as much as I would like!

March 1, 2013

Snow day, fairly much comprehensively had ENOUGH of winter now… Worked from home, which was fine apart from not being able to get into the gym. Had planned a big swim replacement upper body workout. Had to make do with 3 x 30 pushups, planks, crunches and a swim cord workout instead.

On the bike for a Friday evening Sufferfest, this evening’s pleasure was Downward Spiral, and I hit it hard.

I was following Bevan Docherty smashing the course record at IMNZ, and as that finishes the Abu Dhabi triathlon is kicking off…

January 15, 2013

Ran 6.5k at lunchtime. I need to work on simplifying the categories I have created for logging runs at RunningAhead – sometimes I call that pace aero threshold, sometimes goal marathon pace and other times tempo, though tempo tends to mean a bit harder yet. Anyway under 5min/k, not super quick, but it wasn’t supposed to be. I was a bit pushed for time, and wanted to get the km count!

Got home and after sorting everything that needed to be sorted, I finally got on my bike at 8:30pm. A good hour ride doing Downward Spiral from the sufferfest and I definitely worked hard at it. All in all, a decent training day, I guess.

Left knee still causing some grief, and right calf a bit niggly too now. Probably telling me I’m getting too old for this malarky. Oh well, they can tell away… not listening – lalalala.

December 21st, 2012

Funny how great training days sometimes come out of nowhere…

I had intended to get up early and run in Liverpool before work, but events transpired against me, and so I didn’t. Cunning plan, Plan B, was to run at lunchtime, which I did and it was great. Ran up to Nickerson’s Pond, which is roughly 1k flat, 3k uphill, 3k downhill and 1k flat – 8k run at ‘sweet spot’ aero threshold, not because I was aiming at a pace, but it just felt right. My left knee is still causing me to limp when walking, but is painless when running! It feels like the vastus medialis has been used hard with biking and is use-sore – not injured, just achy like any other muscle can be. Aerobically, I feel great.

Got home and was feeling sleepy, cajolled myself into a bike session. It’s the first day of Sufferfestukah, thanks to Elle and Webb at triathletesjourney and so I lined up Downward Spiral as today’s beating. I did it. This is a great intervals session, descending from 2mins to 15s firstly over the cobbles of Paris-Roubaix. Love this part. Maybe it’s the kind of rider I am, but I can really feel the type of riding needed to power over those roads. The second section is a bit more out of the saddle and was the kind of hard work that made my vastus medialis throb in the first place! Managed to put a good effort – what a surprisingly good day’s effort!
Breakout track for the day from Downward Spiral… hmm… either ‘Breakdown‘ by Myranda Wheeler, or Fake’s ‘1,2,3,4‘ – neither sound so good out of context though!