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Sunday, June 24, 2012

Taper Weeks

Despite the lack of intended training volume I have started to taper the last few weeks.

In the last 2 weeks I have gained 1/2 lb but I am 8lb (3.5 Kg) lighter than the same race last year which should help.

Monday, June 11, 2012

Weekly Update

This week my training was down to 8 1/2 hours, this was due to tapering for an event over the weekend which I did not do or even travel to due to the very poor weather conditions. However below is my training percentages by time.

Bike 75%
Run 21%
Swim 3%
Cross 1%

The bike included a long (100km) hilly group bike ride. The runs were just 3 of the 4 parkruns done over the extended weekend which were fast paced which 2 of this weeks runs were course pb's. Then I did a regular parkrun this weekend.

The swim and cross training were after the double parkrun's on Tuesday.

So after an early taper week I will up my training this week (subject to weather).

Tuesday, June 05, 2012

Four Parkruns over the Jubilee Weekend

Over this Jubilee weekend I did 4 Parkrun 5km's with two being today with the start times 90 minutes apart and about 20 miles away. I decided to do them all away from my local parkrun and all different events.

The first started at Reading on the regular time. However there was a lot more people (370) their than the last time I ran this event, which explained why I had to park over half a mile away but allowed a warm up. The route is out along the river and then do two loops near a woods and then run backand is virtual all flat. During the race there was a lot of children still ahead of me even at 4km, so I gave it a lot more effort than normal. This meant I got a PB by 17 seconds, that's a good start to the weekend, only 3 more to do.

Sunday was parkrun rest day.

On Monday I headed down to Eastleigh on their new course on a disused golf course which I had previously done. It is 3 laps of a W shape course that loops back on its self. At this event they had the Parkrun founder there as well plus a lot of other clubs and 250 t-shirts, mainly due to this being the only parkrun on the Bank Holiday Monday.
I decided to go of fast and see how long I could last for. I was ok until each time I got to the slope which got a bit harder with each lap. At the end I out sprinted a child that was ahead of me all the way round go a fast pace but luckily he did not have enough for a sprint finish so I edged ahead of him. I ended up with a new course PB by over 100 seconds.

At this point I was half way through with 2 new course pb's :-)

I then went off with my local tri club and did a hilly 64 mile (103km) bike ride, my legs were aching by the end of it.

On Tuesday as my legs were still aching I decided to go to Andover, as is flat and on grass and used it as a recover run. This is 2 laps with 2 short inclines which I took it easy pace and walked up two of the inclines. To test my legs I gave a bit of a sprint for the last 100m which was ok but not 100%, so th e last run would be interesting. This run was 5 minutes over my course PB.

I then drove to Newbury to take part in the last parkrun of the weekend. This race was one that I was aiming for a PB but was not sure now on tired legs. This course is a single lap on gravel pathway with a short section of tarmac across a disused runway, with the finishing straight being over a mile long which has a steady incline for a part of it. For this I positioned myself near the front and to the left, as I know the start was along a narrow path and turns left. I went of fast and was starting to struggle about 1 mile in as their was a bit more wind in the exposed elements but I managed to keep the pace only slowing down by 15 seconds per mile. Then once I turned on to the finishing straight I picked up the pace slightly to quicker than my average pace and even managed to out sprint somebody in the last 100m's. The records show I managed to beat my course PB by 62 seconds, however they don't show that run was in -11c and in snow!!

To celebrate the completing the 4 Parkruns, 3 course PB's and 2 parkruns in a morning I had 1 cake to celebrate :-)

Weigh in

Over the last 2 weeks I have lost 2 1/2 lb (1.1Kg) :-)

This is due to a high volume of training 2 weeks ago and some more intense training this week. In addition I was more careful about my nutrition and on my portion sizes.

Monday, June 04, 2012

Last Weeks Training

Last week I done just under 10 hours and under 60 miles, this was a big drop from the previous week but allows me time to recover before I step up the training again. Below is the breakdown by time.

Bike 30%
Cross 22%
Swim 21%
Walk 15%
Run 13%

This week I was pleased my swim time increased. The run although less time was more intense with sprints training and a new parkrun 5km course PB. Subject to weather this week may be higher training again.

Saturday, June 02, 2012

Big Training Week

Last week I made the most of the good warm weather and did a bigger volume of training doing over 200 miles and 18 hours. Below is a breakdown by time.

Bike 74%
Walk 11%
Cross 8%
Swim 4%
Run 3%

I was glad to finally be doing a few more longer cycle rides outside (100km) with the rest being  at minimum level. The swim was less but was one long swim at the end of the a tough training week.

Next week will be slightly less but hopefully focussing on the quality/speed.