This week was going to be a bit of a corker. I went to Leeds for a conference on Monday afternoon and wouldn't come back until late Thursday evening. Combine that with a race and a Sportive for the coming weekend and the whole week spells early morning training and action. Not my favourite time of the day, but hey. I said I before, I say it again: I'd better get used to it.
Sunday, 10 April 2011
Milton Keynes, Colossus Cycle Sportive
We did the 60 mile loop. It was wonderful weather if a bit breezy. Not had a lot of juice left in my legs, but soldiered on over the undulating terrain that is around MK. Really enjoyed it. Warmed-up for 45 min and then swapped to big chain ring for the rest of the ride, trying to push it on the uphills.
Garmin data
Saturday, 09 April 2011
RACE DAY: Ful-on Duathlon at Kempton Park, 1st London League race
Early morning start again, but caught the train out and rode the bike course - didn't like it initially. We had to cross the horse race track 3 times on some matting and the transition was at a 90 degree angle coming right off one of those mats. But hey ho! Everyone's got to do it. Also missed that the women's start was 30 min after the men's so was ready and warmed up a bit early. Doh!
Tactics were meant to be to go out on run 1 at 4.20/ km, blast the bike and then see what's left for the run.
Gun went off and I settled into a comfortable pace. Turned out to be way faster than 4.20/ km. Was more like 4.08, but I didn't push too hard. Half way into the run, my liver started twitching, which is usually a bad sign (probably hadn't eaten enough for breakfast). Fortunately, I carried a gel (that's a first for me) and half a gel fixed it. T1 went smooth up to the moment when I had to mount the bike. Doh! Pedals had moved from 6pm position and I can't do the Hop yet, so was fumbling about a bit. Getting into bike shoes was quick. Made a point of drinking religiously at certain spots on the course. Was wizzing around the bike course and passed quite a few people, so enjoyed that. Fumbled a bit with getting shoes on again in T2, but no major problem there, but some woman thought she needed to pass me just out of T2. Dropped her half way round the run and settled into a good pace. Liver started twitching again, so second half of gel. Half way through the run and tried to lengthen my stride and push on with which I was partially successful. Overall, my second run felt quite strong and I could hang in there. Ran 4.11/ km on average which is reassuring.
Came 66th overall, 10th woman and 9th in my category.
Garmin data here
Saturday, 09 April 2011
Cycled home from Kempton Park. It was slow and it dragged on quite a bit. Was just wishing to be home.
Garmin data
Friday, 08 April 2011
My normal day off. Ahhh... this was meant to be relaxing but when getting my kit ready for the race, noticed I had a slow puncture on my front wheel. Attempted to change it... 2.5 hours later, I was nearly reduced to tears. Got fought into submission by a bike tire. Eventually, decided to just ride the front wheel of my old bike.
Thursday, 07 April 2011
Leeds, along the canal, even earlier in the morning
This was meant to be an interval session. However, that did not happen. Shortly after starting my body went into cramps and was just unwilling to move at any sort of pace. So just kept it for a jog. Eventually had to stop and walk for a short distance - total strike.
Garmin data here
Wednesday, 06 April 2011
Was meant to do bike session, but was all day at conference and mentally and physically exhausted. Day off.
Tuesday, 05 April 2011
Leeds, along the canals somewhere, 7 am
While the others in London were doing a bridges time trial, I was doing an early morning tempo run. Forgot to bring energy bars (like I forgot a lot of things), so I started off armed with only a cup of coffee with sugar in it.
10 min warm-up jog along the canal
20 min tempo run (4.5 km) (Started off along the canal and hit a few road crossings, eventually found a loop around a dock that I continued to run around)
17 min warm-down
All in all this didn't feel so bad, but it was harder work than it would usually feel like.
Garmin data here
Monday, 04 April 2011
Wimbledon Leisure Centre, Swim (6.30 am)
I copied last week Monday's swim session consisting mainly of catch drills. I think I need them.
12 lengths (360 m) warm-up with every 4th length back stroke
4x 4 lengths (120 m) catch drills (1 paddle, 2 right arm catch, 3 left arm catch, 4 swim)
8x 2 lengths (60m) (1 sprint from mass start, 2 swim at 1500m pace), 20 sec rest
4x 3 lengths (90m) at 1500 pace off 2.10 min - swam consistent times from yesterday (1.38ish) so rather pleased
10 lengths (300 m) warm down
Total distance: 1.5 km
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