Good day. Began with an easy 10k with Paul and Anthony.
We'd not run for a while and thankfully Paul was tired so that meant we could jog along at 9min pace.
The cobwebs were swept away and we'll keep the momentum going now.
The day was spent at London Zoo but I managed an evening spin. 22 miles at 16mph average.
Sunday 10k by kdmurray65 at Garmin Connect - Details
Sunday 22 miles by kdmurray65 at Garmin Connect - Details
Showing posts with label bike run. Show all posts
Showing posts with label bike run. Show all posts
Sunday, 18 July 2010
Thursday, 17 June 2010
Bison Hill 1, Kenny 0
This was my first outing on the bike with my imaginary friend Adrian. We met at 6.30 and reckoned a 2 hour spin was appropriate.
We headed for Redbourn and then out to Gaddeson Row. We were into the wind which would pay dividends later.
We headed up the hill to Potten End. A decent climb but no bother as we're only at mile 10.
Down through Ashridge and we're on familiar Berko Half Marathon territory. We spot a lone rider and decide to hunt him down and speed passed. Adrian drags me along and as we get close I take the lead and power passed. Surprisingly the solo rider tags on the back and hangs on. We spin along with the 3 of us exchanging front spot. Awesome.
From Ashridge it was down to the bottom of Bison Hill. Its the most serious hill in the locality and last year I ate it up. This was my first attempt of 2010. Mmmm. I'm not as hard as I was last year. I struggled up the hill, at times on the brink of the unthinkable. I made it though. Recovery was long.
We eventually did recover and on the ride down to Markyate we put in a session at 24mph. Swapping our turns at the front every 2-3mins.
After Markyate it was Slip End and I managed to hit 40.5mph in the dips.
From Slip End it was the back roads via Pepperstock and Kinsbourne Green. By the time I made it home that was 32miles.
After dropping the bike I took a quick run. Just a loop down Crabtree Lane and back up Station Road. Enough to get through the bike-run transition.
Tomorrow the plan is a run back from Markyate.
We headed for Redbourn and then out to Gaddeson Row. We were into the wind which would pay dividends later.
We headed up the hill to Potten End. A decent climb but no bother as we're only at mile 10.
Down through Ashridge and we're on familiar Berko Half Marathon territory. We spot a lone rider and decide to hunt him down and speed passed. Adrian drags me along and as we get close I take the lead and power passed. Surprisingly the solo rider tags on the back and hangs on. We spin along with the 3 of us exchanging front spot. Awesome.
From Ashridge it was down to the bottom of Bison Hill. Its the most serious hill in the locality and last year I ate it up. This was my first attempt of 2010. Mmmm. I'm not as hard as I was last year. I struggled up the hill, at times on the brink of the unthinkable. I made it though. Recovery was long.
We eventually did recover and on the ride down to Markyate we put in a session at 24mph. Swapping our turns at the front every 2-3mins.
After Markyate it was Slip End and I managed to hit 40.5mph in the dips.
From Slip End it was the back roads via Pepperstock and Kinsbourne Green. By the time I made it home that was 32miles.
After dropping the bike I took a quick run. Just a loop down Crabtree Lane and back up Station Road. Enough to get through the bike-run transition.
Tomorrow the plan is a run back from Markyate.
Sunday, 6 June 2010
Easy Does It, bike & run
Half term and a busy period at work has made it really difficult to get any training done. My last run was 2 weeks ago and apart from pottering about town I've not been on the bike for over 2 weeks. A couple of tame swims don't count.
So it was good to get out tonight. I hooked up with Anthony. We'd done our rain and snow runs through the winter and tonight was payback time. It was a perfect evening, warm, light breeze, not too humid.
We headed down to the Luton path and at COoter's End headed over East Hyde and up to Peters Green. The chat and banter was excellent. We sorted the World Cup, England have a chance, especially now Gerard is captain, oh yeah, and Stevie's definetly off to Real Madrid.
Anthony relived Istanbul 2005, Champions League final. His story of organising the trip for 10 scousers was hilarious.
Just outside Peters Green and 6 miles in I left Anthony to make his own way back. I had to pick up my bike which had been borrowed by James Cole for today'a Blenheim Triathlon. He did well and the bike helped make it a reasonable time.
I cycled home and was delighted to be out.
Overall it was a nice and easy session. The legs feel good and hopefully with holidays and the work schedule looking a bit more reasonable I can establish a pattern to my training again.
So it was good to get out tonight. I hooked up with Anthony. We'd done our rain and snow runs through the winter and tonight was payback time. It was a perfect evening, warm, light breeze, not too humid.
We headed down to the Luton path and at COoter's End headed over East Hyde and up to Peters Green. The chat and banter was excellent. We sorted the World Cup, England have a chance, especially now Gerard is captain, oh yeah, and Stevie's definetly off to Real Madrid.
Anthony relived Istanbul 2005, Champions League final. His story of organising the trip for 10 scousers was hilarious.
Just outside Peters Green and 6 miles in I left Anthony to make his own way back. I had to pick up my bike which had been borrowed by James Cole for today'a Blenheim Triathlon. He did well and the bike helped make it a reasonable time.
I cycled home and was delighted to be out.
Overall it was a nice and easy session. The legs feel good and hopefully with holidays and the work schedule looking a bit more reasonable I can establish a pattern to my training again.
Sunday, 14 March 2010
Bike and mini run, 1.1miles
Lovely day, sun shining so I took off on the bike up to church, 9miles each way. The wind was against me all the way so it was a bit of a slog. Good to be out though and seriously needed as I have EtapeCaledonia 3 weeks after the London Marathon.
http://www.etapecaledonia.co.uk/ is an 81mile road race round the southern Highlands of Scotland. Should be good but I want to be able to get round in less than 4 1/2 hours.
The ride back from Luton was much more fun, wind behind made it quite nippy along the A1081, average pace was 25mph for 4 miles. Ha ha. It was blowing a gale!
After getting home it was a quick transition and off for a mile loop on foot. The legs got going quite quickly and I eased up to 7min pace from 9's. Average was just over 8min pace for 1.1 miles.
Good news is the tape is off and the calf feels good. Not a twinge during either the cycling or running. I just need to ease up the mileage over the next week.
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