Tag Archives: tempo

May 21, 2013

So, lack of a rest day is going to catch up with me perhaps. Today’s scheduled run intervals session didn’t really happen, though on paper it still looks like a reasonably fast paced 12km run, so I guess that will have to do. 4km w/u, 4 x 2km @ 2:00.

It was the worst I’ve felt running for a while, just didn’t have anything, though it is understandable; end of the day after supper, been fighting off a cold, middle of a peaking block, hard weekend, no rest day etc. The first one was slow despite me pushing, and the second one was slower still as I knew I didn’t have any pace in me tonight. The third and fourth I just ran at a fast-ish tempo pace, not interval pace, so it must have done me some kind of benefit!

This is a great example of why perceived exertion is actually a good guide – if I had attempted to keep hitting numbers, I would probably have injured myself.

I can afford to keep the week ticking over, but hopefully recover a bit prior to the big sessions at the weekend – they are the most important ones to nail.

May 8, 2013

I thought that today was going to be a frustrating one. I had taken a half-day vacation because the weather looked ok in advance of a week of rain. The plan was to do a medium-long, medium-tempo brick, though I could probably have done with fitting in my long bike ride, given that it is supposed to be wet at the weekend.

Notice from the post Office of *2* parcels awaiting collection! Super exciting. Rear disc from flocycling.com to go with the previously purchased 60, plus by handy coincidence, a delivery of the tires, valve extender and rear cassette. Got the tires fitted successfully, but I don’t have the tool to tighten the rear cassette – hmm…

There were a whole load of chores to do also, so no chance of fitting a 5 hour ride in. Went back to Cunning Plan, Plan A, medium brick. Rode the 75km route into the park and back out to the chalets driveway and home. Headwind quite strong on the way back, but pleased to find that I had ridden just under 35km/h, not hammering – maybe it will be ok after all :-)

I wanted to run a full hour off the bike, and that’s what I did although I thought I might run short of fuel. Ran 12k, with the first portion at real pace and approaching halfway I was trying to find a slower consistent pace. I had a gel at turnaround and immediately felt a whole lot better, a little short of water, given the warm temperature, but settled in to a solid pace and got home at under 5min/km – perfect for me.

So, a decent paced ride, and followed up with a solid fast run – for a three hour brick. Have to be happy with that. Plus, I have a race wheel setup now. All in all, a pretty good day by the end of it.

April 27, 2013

Long bike day. Plan was for another 4 hour ride, but I haven’t been following the plan :-) Weather was sunny so I decided to go a little further than the last few weeks and ride out through Annapolis Royal, only another 10k or so. Still have a cold breeze to contend with, but even on the uphill way out into the headwind, I felt stronger. Neither did I stop for lunch in the middle, which I have been doing at Lequille. 2 energy bars, one bottle of Gatorade and two bottles of water, was just about right for the 137km which I rode at just over 31kph. Maybe another bite to eat would have been good, or another bottle of energy drink as well as / instead of the water. This fluid requirement changes as the temperature fluctuates quite dramatically, though I think the calorie requirement fluctuates less so. Last year, I figured on 200-250kCal/hour, so for a 4:24 ride 700cal or so was just a little short, which would line up with my gut feeling. I’d like to be riding these long days at 32/33kph without pushing, as that will be my race pace for ironman, and it’s not too far away. Starting to do more faster paced tempo rides outdoors should bring this up.

Hopped off straight into a 10k run. My legs were a little heavier than they have been, which is understandable by this stage in the week, I’ve been doing quite a lot of aero threshold / tempo running. Had a gel before I set off and carried a water bottle a little way down the road and this was ok, though another gel would probably have helped. I think on the day, at least one gel per 10k: 10k, 20k, 30k, 37k and a couple in hand.

All-in-all, another great training day.

April 18, 2013

Took a half day vacation as the weather was good and I wanted to fit in a mid-long brick – I have been feeling like my cycling needs work and mid rides at race pace or aero threshold are going to be an effective way of bringing that on, and more brick sessions should also help my race run. It’s all very well being able to put out a series of sub-4 kilometre intervals, but running off the bike builds strength, confidence and pace awareness.

Rode out to the end of the road in the park and then up to the drive for the Mersey River Chalets and back which is 75k+, at the short end of what I want, but I don’t want to knock my pan in. It felt breezy on the way back, but I don’t think it was overly so, 2:05 for a 36kph+ avg. That’s more like the sort of pace I’m looking for. I was working on staying focused on my riding – not a bad ride.

Hopped off and ran the highway south 12k route. Another awesome run! Just about spot on for distance/time, but ran 4:50min/k for 12k after a 2 hour tempo ride. Feel great, but what is going on with this running malarky? Could have done with a shot of energy drink around halfway, but otherwise just ran smoothly and controlled at aero threshold.

April 4, 2013

The Hunted this morning. Feeling a bit weary, so didn’t push it hard. I hope these 1 hour sessions are doing the job – I’m conscious of my bike endurance potentially becoming a limiter. On the other hand, riding 4 hours, reasonably comfortably at this stage bodes well enough, and I have plenty of time really. Once the weather warms up, if it ever does, I’ll manage to get out more. A second semi-long mid-week ride wouldn’t go amiss.

Got home and set off for a run. Decided to do the mid-week, mid-long run. Warmed up for 3.5km, ran tempo for 7km and cooled down for 3.7km = 14km with half of it at a good clip. Overall pace for the run 4:56/km. Good stuff.

Week 14 Review

This has been a great week’s training. The end of the week also coincides with the end of the month, so it’s a good point to look back on March and see how it compares.

Week first, 15 hours. The interval session on Tuesday was ok, my fastest 1km was 4:06, I think, which isn’t too far off the mark, and I think these splits will come down quite quickly now. Especially having my Newtons which fairly made a speed impact in their first outing. Having the Easter weekend, and a spell of cracking weather, meant that I could hit a few hard days.

I managed to run: intervals, an aero threshold mid-week mid-long run, a transition run from a long bike (at pace) and a long run, if the other run had been a proper tempo brick, that would have been perfect. 64km for the week, highest total for months.

I biked 250km, including a 125km long ride, a 60km aero threshold ride and a couple of sufferfests indoors. That’s not too bad a structure, to be honest. It’s unclear as to how many outdoors rides I’ll fit in over the next little while, so keeping the intensity of the sufferfests is ok, although I think steady state AeT rides are going to become more important – harder to do indoors maybe – would riding to heart rate work? Must research this a bit.

So, the month. The totals are pretty good; 10km swimming, 250km running and well over 1000km riding. April should see a much higher swim mileage, but not dramatically higher miles for bike/run.

Plan for the week – according to Fink, I would be racing an olympic distance triathlon at the weekend, which isn’t going to happen, so I have to make this week up. I’m tempted to step the hours back an hour or so, and push up the intensity, or even simulate a race. I want to try my Newtons in an interval session, and also possibly in a proper tempo brick.

Week 16 Review

Good solid week, a bit more tired than previous weeks, so I need to be a bit careful of overtraining, especially since the past 2 weeks have not only been the two biggest weeks in recorded history, have also been a hour each over the plan I’m vaguely following.

Tuesday’s 800m intervals was good, the long bike outdoors went reasonably well, and the first race of the year was satisfactory at least.

The new bike bottle cage looks the business, but I need new race shoes – looking at the Newton Motion. I’ve hardly played with my new race wheel – it’s still in the box – I have to decide if I can afford the back wheel, or just get an aero cover for the Ksyrium.

This week, I should reduce the hours to under 14. That’s just a shorter long ride and long run at the weekend, I think. Most else is the same. Hoping the forecast snow storm doesn’t knock out the swim session on Wednesday.

I also have to think about swimming after March – do I sign up for another block, or start making my own sessions. Frequency? Open water in April? Tri camp for the BTC is coming up, and I haven’t committed to any other imminent races yet – do I plan to run the local 5k’s as tempo within a longer ride/run?

March 7, 2013

I decided to swap around today and tomorrow’s workouts, so today was now just a bike session which I could do in the evening. Made it my first full go at Blender, the most recent offering from the Sufferfest.

This is longer than any of the others, at 100 minutes and is very structured. The workout is planned all the way through with sections of tempo riding, attacking sprints and recovery. All in all, the time went past more quickly than it might have and whilst I don’t think this will become my favourite, it’s another great training tool.

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.

Week 25 Review

This has actually been a fairly solid week of around 10.5 hours, which is on track for this time of year. Considering my knee pain, that’s an achievement. I had only planned to fit in 9 hours, but I managed more without having to overreach.

I saw my RMT in the middle of the week, and he reckoned there wasn’t any meniscus damage and that movement was a good thing – and I’m hoping that he’s right, things do seem to be on the mend. Saturday saw a 2.5hr ride followed by a 6k tempo run, and then Sunday saw a 16k long(ish) run. Good solid weekend, that’s what we need.

Coming week might be awkward as DW is away in Ontario for work and so I’ll be solo’ing chores, animals, kids etc. Looks like I may miss my one weekly swim, which is a royal pain. Can’t be helped though. Plan is pretty much the same as this week, maybe extending the long bike and long run at the weekend, just a bit. If I can top 11 hours, it will be plenty.

I think adding a little bit of tempo and pace into some workouts now is a good thing. Reminding the legs what it’s all about. Fairly soon, I want to re-introduce the midweek, midlong run at goal race pace, maybe this will wait until the Build phase from week 20 though. For that, I’m also thinking to do some hill reps rather than just straight 1k intervals. The long run needs to increase to the 25k range, and overall weekly mileage over 50km. Cycling plan is good for now, with the Tour of Sufferlandria coming up in week 21. Next couple of weeks, aim for a long-ish Saturday ride 3 or 3.5 hours. Once we’re into February, we’re into Build, and if I can get outside for a long ride or two it would be great, hope for a couple of 100k rides.