56miles, rain, wind and sun

It was an early start. Up at 6, bit of breakfast and the fill the water bottles and off to meet Rob in Redbourn at 7.

We're both doing the Half Ironman in the New Forest and need to build the bike endurance, so today was 56miles which is the distance we cover in the race.

We met on time and set off towards Gaddeson Row, then it was over to Potten End, taking our first serious climb. From Potten End it's down through Ashridge and over to Bison Hill.

It's absolutely bucketing for the first 20miles but by the time we're over Bison it has stopped. We've just got the wind now.

From Bison, which I found pretty tough today, it was down to Markyate and over to Slip End. Rob was being disciplined and stopping for a refuel on every hour. I was a bit lax and took on a muesli bar and gel in 3 hours.

We made it down to Kinsbourne Green then headed back to Luton Hoo and over the top to East Hyde. I peaked at 42mph on the downhill. The next climb was up to Peters Green and now we were starting to feel it, this was mile 33 so a bit to go yet.

The route over to Breechwood Green and Preston is very up and down, so the pace was slowing and the effort was massive. From Preston we enjoyed a substantial downhill to Whitwell.

The last 13 miles were gritted teeth. I was feeling the burn on the inclines and having to dig in to keep the pace up.

Great run though and by the end the sun was out. Main lesson is on the nutrition, I need to take on more and be as disciplined as Rob. 4000 calories burnt and an average heart rate of 137.

56miles, rain, wind and sun by kdmurray65 at Garmin Connect - Details

Swim & Easy 5 Miles

30min swim session. Steady freestyle for the lengths. Added a few single arm drills which were pretty comfortable.

Took an evening run round the Cooters End Lane. Took it very easy keeping the heart rate down. Enjoyed the hill and then lifted the pace for the closing 2 miles.

Excellent session, felt comfortable and has set me up for the weekend. Bike session tomorrow morning.

Easy 5 Miles by kdmurray65 at Garmin Connect - Details

Swim & Bike, 34miles

Easy 30min swim. Mainly freestyle. Working on balance and catch. Good session.

Evening 34 miles on the bike. Route was Wheathampstead, Codicote, Langley. Lost Adrian up there so returned to Codicote and then headed down to Whitwell and up to Preston. Met up with Adrian in Preston, he'd been to Hitchin.

We returned to Harpenden via Peters Green and the Luton Hoo hill.

Excellent day. Could've done a run but will save that for the morning.

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Easy Run, 4.75miles

Eased back in after a 3 day enforced childminding and work break. Felt very fresh and set off with the heart rate very low.

Took the pace up to get me nearer z2. Average was in the 8.20's and felt ok, although the humidity was a tad on the uncomfortable side.

Met Neil who was clocking the steps on his pedometer so walked back with him. He's on a weight loss program and walking 23,000 steps a day.

Tomorrow is another busy day and I'd love to get out on the bike but I think its a bit dodgy.

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Swim & Bike, 31.5miles

Lunchtime swim was pretty good. 30mins and a max of 3 people sharing the lanes. I managed a few good drills, working hard on the catch and also rotation from the hips to get those breaths in.

Worked well and felt pretty easy for a change!

This evening I got the green light for a couple hours so set off for a loop round Bison Hill. This was my 3rd time round this loop and it is getting easier. I maintained a good tempo and average 17mph which is good given it's hilly and I was Billy No Mates. Bison was pretty tame. I managed to stay seated quite a way up, normally its standing from a fairly early point. So happy days.

The aero bars are working well. No doubt they make life easier and give an extra few % for free. Just need to adjust the settings on the seat to get things perfect but a good start.

The weekend is likely to be pretty quiet. Suze is off to Crieff tomorrow with Louis, so I'll have 3 to look after 24x7. It'll be tiring in a different kind of way!

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Lunchtime Reps and Evening Cycle, 16miles

2 Sessions today. Lunchtime reps with the NG elite. 5 x 4mins on and 2mins off.

It was my first proper rep session since early spring. It was pretty tough given the rusty running form and the hot, humid conditions.

Rep 1 was steady enough but the A-team were a good 40 yards ahead by the end. Rep 2 was harder but the gap was similar. 3-5 were murder, I really struggled and the lads seemed to step it up!

I'll need to step up the running if I'm to reach the heady heights of March.

The evening cycle was more comfortable. The rain had cleared the atmosphere so it was less humid. William and Adrian joined me for a 16 mile loop. The plan was to keep the tempo up and throw in a few drafting stretches. It didn't go to plan as Adrian fell off the second round and we more or less strolled back. Average was just 15mph which was a bit lower than hoped for.

Lunchtime Reps, 5x4min by kdmurray65 at Garmin Connect - Details

Evening Cycle, 16miles by kdmurray65 at Garmin Connect - Details

Recovery run and ride, 5 & 19.5miles

Lunchtime Z1 run. Very hot and humid so it was sweatsville after the run, not pretty.

Tonight I had the new aerobars in position and set off with Susan on an easy ride round Markyate and Flamstead. 19.5miles easy Z1.

Easy 5 miles, Z1 by kdmurray65 at Garmin Connect - Details

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