Another busy week has gone by and not much training in terms of volume has been achieved, if I was training for an Ironman I would be a little concerned, BUT I am not....The proof of fitness and performance is in the numbers and today the numbers look pretty damn good. I joined Tom for a session we did last year, multi laps round a very challenging 13.7 mile, 425m of climbing circuit taking in some big hills through Leathley, Pannel, Norwood and Farnley. In addition to the climbing it is usually pretty wind over the top, all in all a tough circuit. Last year I rode 5 laps, in about 48 to 51 mins per lap. I then ran off the bike covering 14 miles in an average of 8.39 min/mile. A perfect Ironman session.
This morning I rode 4 laps in 45.30, 45.37, 46.56 and 47.05. I rode hard, steady on the climbs (as much as is possible when it hits 16%) and then worked hard to ride a high cadence, but with power in the pedal strokes on the descents and drags. After 54 tough miles I spun back to the parked cars and got ready to run. The plan for the run was to go easy for a mile then hit it hard with 10 miles being my target distance. 8.07 for mile 1, followed by 7.39, 7.50, 7.31, 7.48, 7.57, 7.54, 7.45, 7.38. I stopped and took on water and some nutrition at the end of each mile, done at a very leisurely pace taking between 15 and 30 seconds. I went through 8.5 miles at 7.57 average but that was probably more like 7.35 I ran a lap with Tom at 7.25 and a lap with his mate Ben at 7.10. By far the fastest I have run in a brick session. I was working hard but no cramps occurred and after such a hard bike I felt great.
So is there a morale to today's post. A morale no, but I guess two things strike me. Number one; training for Ironman during 2007, 08 and 09 doing lots of long steady riding and running has built a big base of aerobic fitness. Number two; This year doing more quality sessions, faster running and time trial efforts during most rides has got me in a good place with regard to performing hard over 2 to 4 hours. So quality over quantity seems to be working just fine.
Beaver Middle Distance Triathlon is my first race of the season on 29th May, I am excited about it now having landed a great session today. A few more quality sessions, a bit more swimming and get a grip of my diet and I'll be flying round Belvoir Castle.
Sarah has played another Saturday night session on her Saxophone at Caesars Restaurant, once again it went down really well. I think they would have her play every weekend if they could, well done gorgeous, you are a super star.
My legs feel pretty smashed now so I think it's stretch time and bed. Have a great week, enjoy your training and have fun...
P.S Didn't have a photo from this week so here's me in Spain 6 weeks ago having finished a tasty climb...