The plan was an easy 90 minute ride concentrating on cadence and pedal efficiency.
The morning was glorious, very little wind and not a cloud in the sky. Lazarus arrived 5 minutes ahead of departure at 7.10am, so a brisk check of the bike and we were off. The legs were ok after the tempo run, although I was feeling the calves slightly I knew the main effort was going to come from the quads this morning.
We headed for East Hyde and then up the hill towards Peters Green. Then it was a swift left to Tea Green and from there the hills to Preston.
It was a good morning with little traffic but an unbelievable number of squashed rabbits, never seen so many! The ups were comfortable with HR reaching 151 and the downs were fun, maxed at 35mph which was sweet.
After Preston we headed for Langley, skirting Knebworth and seeing a family of deer for the effort. Just there we were taken by a car who proceeded to run over a dead rabbit. It popped like a bottle of champagne but the stench as we passed was gross.
Langley was interesting a tough climb in, short down out followed by another climb to Coddicote. From there it was back to Wheathampstead, passing the golf courses which were already busy.
The wind had started to pick up at Langley and as we came down towards Wheato it was in our faces and making it tough to maintain pace.
In Wheato we hit the hill hard and worked our way up at a good romp. On the top we threw in a couple of drafting sprints all the way to Harpenden. That was a killer, the wind adding to the difficulty. On reaching Harpenden the fatigue hit and we cruised along Top Street Way to home.
Excellent ride. Good cadence was maintained and the pedals felt efficient and balanced.
25 miles in 1h32m, average 15.9mph,, max 35mph and 1575cals burned. Lovely start to the weekend and my wedding anniversary.
Saturday, 5 September 2009
September 4 - Swim and Tempo Run
Holidays, sickness and work had meant no swimming for a couple of weeks which is disappointing. I was worried that the progress made in July could all have been lost.
So my first swim was to be an easy session focused on the rotation and bilateral breathing that had been going well.
I arrived at the pool and was surprised how quiet it was. Schools are back and it means the lanes are less congested.
I kicked off with an easy 4 lengths of crawl and breast stroke and then moved onto drills. Starting with breathing to the off-side, one-arm lengths and then bilateral breathing. It was all a bit rusty but what can you expect. To finish I through a couple of quick intervals, those got the arms burning but I’m not sure for all the effort that I was much quicker. Anyway it was good to get back in the pool.
The evening was lovely and I was delighted Adrian aka Lazarus was able to join me for the tempo run. We kicked off at his house and set off for the top of the Nicky line at a low pace. This was a bit painful as it was slow and Adrian was gagging for a decent paced run. After the warm up it was 24 mins on Zone 4 but within minutes I was in Zone 5 and Adrian reported we were doing 6.40’s. We slowed to 7.10 and the heart rate tottered between zones 4 & 5. The new pace was easy and I focused on form and short fast strides. I noticed I was taking 2 steps for almost every one of Adrian’s. We turned off the Nicky Line at the wood and immediately felt the effort increase as we hit the incline. I felt fine and kept the pace up. We moved through the fields and then down towards the manor house. As we turned off down the lane to the park I felt the pace hurting for the first time. Adrian at that point states I look comfortable, which was encouraging as I looked relaxed and held my form but I was feeling it. We finished the lane but instead of taking the downhill to the sports centre we did a sharp right and headed back up towards the Manor House. This was uphill and into the wind, and to keep the pace up was a massive effort. The clock ticked 24 mins just after the Manor and from there it was a slow jog and recovery back to Adrian’s.
Overall we covered 3.37miles in 24 mins which was an average of 7.08’s. It felt very comfortable apart from the end and gives hope of a decent Herts10k if I keep healthy.
So my first swim was to be an easy session focused on the rotation and bilateral breathing that had been going well.
I arrived at the pool and was surprised how quiet it was. Schools are back and it means the lanes are less congested.
I kicked off with an easy 4 lengths of crawl and breast stroke and then moved onto drills. Starting with breathing to the off-side, one-arm lengths and then bilateral breathing. It was all a bit rusty but what can you expect. To finish I through a couple of quick intervals, those got the arms burning but I’m not sure for all the effort that I was much quicker. Anyway it was good to get back in the pool.
The evening was lovely and I was delighted Adrian aka Lazarus was able to join me for the tempo run. We kicked off at his house and set off for the top of the Nicky line at a low pace. This was a bit painful as it was slow and Adrian was gagging for a decent paced run. After the warm up it was 24 mins on Zone 4 but within minutes I was in Zone 5 and Adrian reported we were doing 6.40’s. We slowed to 7.10 and the heart rate tottered between zones 4 & 5. The new pace was easy and I focused on form and short fast strides. I noticed I was taking 2 steps for almost every one of Adrian’s. We turned off the Nicky Line at the wood and immediately felt the effort increase as we hit the incline. I felt fine and kept the pace up. We moved through the fields and then down towards the manor house. As we turned off down the lane to the park I felt the pace hurting for the first time. Adrian at that point states I look comfortable, which was encouraging as I looked relaxed and held my form but I was feeling it. We finished the lane but instead of taking the downhill to the sports centre we did a sharp right and headed back up towards the Manor House. This was uphill and into the wind, and to keep the pace up was a massive effort. The clock ticked 24 mins just after the Manor and from there it was a slow jog and recovery back to Adrian’s.
Overall we covered 3.37miles in 24 mins which was an average of 7.08’s. It felt very comfortable apart from the end and gives hope of a decent Herts10k if I keep healthy.
Tuesday, 1 September 2009
31 August, Bike Sprints - Easy Run
Bank holiday Monday was back in Harpenden. I was considering sneaking an evening run when the text from Adrian arrived suggesting some bike sprints down by Redbourn. The boss gave the green light and I was off.
An easy warm up and chat with Adrian took us down to Redbourn and then onto the back road to Studham where would sprint/draft. The plan was 1 min on - 1 min off, 5 sets each. We were both focused on keeping the cadence in the 90-100 zone and also reminded each other to keep the feet light on the pedals.
I took the lead on set one, pushing 20mph fairly comfortably. Adrian took over and kept the pace the same. On my second stint I pushed it a bit and Adrian fell off the back. That was a shock and I had to slow to let him back. I returned to the 20mph speed and did an extra minute, then Adrian went back on and took us to Studham. He was knackered after a camping weekend in Kent-West Sussex.
We had a 10 minute break and then the return leg. We agreed to stay at 18.5-19.0mph for the return and then Adrian was off. I looked at the speedo and we were doing 22.5! I took over and kept the pace up, then it was back to Lazarus who maintained the pace. I was shocked but delighted that he was back. I took over for the final push to Redbourn and heard Adrian scream that round the next bend we'd have a straight run, he was right and so it was head down and full pelt. I reached 32.4mph before burning out. Unluckily Adrian hadn't been able to stay on my wheel for that bit.
We regained our breath going passed Redbourn and threw in one final sprint between the roundabouts. Adrian set off for the first half and it was a struggle to hang on, then he passed to me and it was a laboured push to the finish. I was so focused I missed that Adrian had fallen off immediately and so I was half way up the hill home when he caught up.
Brilliant bike session and possibly seeing the rewards of three intense sessions in Scotland.
On getting home I decided to throw in a run and see how the legs felt. Amazingly they were in the groove from the off and so I set off towards Southdown, then up over the top, down Crabtree Lane, along Coldharbour Lane and up passed the Red Cow, the Cemetry, St Gearges and home. During the run I was trying to keep the heart rate down, keep the cadence up and form good. I averaged 8.29 for 4 miles and felt as if I'd not been trying. All in all an encouraging day.
An easy warm up and chat with Adrian took us down to Redbourn and then onto the back road to Studham where would sprint/draft. The plan was 1 min on - 1 min off, 5 sets each. We were both focused on keeping the cadence in the 90-100 zone and also reminded each other to keep the feet light on the pedals.
I took the lead on set one, pushing 20mph fairly comfortably. Adrian took over and kept the pace the same. On my second stint I pushed it a bit and Adrian fell off the back. That was a shock and I had to slow to let him back. I returned to the 20mph speed and did an extra minute, then Adrian went back on and took us to Studham. He was knackered after a camping weekend in Kent-West Sussex.
We had a 10 minute break and then the return leg. We agreed to stay at 18.5-19.0mph for the return and then Adrian was off. I looked at the speedo and we were doing 22.5! I took over and kept the pace up, then it was back to Lazarus who maintained the pace. I was shocked but delighted that he was back. I took over for the final push to Redbourn and heard Adrian scream that round the next bend we'd have a straight run, he was right and so it was head down and full pelt. I reached 32.4mph before burning out. Unluckily Adrian hadn't been able to stay on my wheel for that bit.
We regained our breath going passed Redbourn and threw in one final sprint between the roundabouts. Adrian set off for the first half and it was a struggle to hang on, then he passed to me and it was a laboured push to the finish. I was so focused I missed that Adrian had fallen off immediately and so I was half way up the hill home when he caught up.
Brilliant bike session and possibly seeing the rewards of three intense sessions in Scotland.
On getting home I decided to throw in a run and see how the legs felt. Amazingly they were in the groove from the off and so I set off towards Southdown, then up over the top, down Crabtree Lane, along Coldharbour Lane and up passed the Red Cow, the Cemetry, St Gearges and home. During the run I was trying to keep the heart rate down, keep the cadence up and form good. I averaged 8.29 for 4 miles and felt as if I'd not been trying. All in all an encouraging day.
29 August, Run to the Coves and back
It was a blustery day in Kintyre so the bike was banned. Instead it was time for a quick hour on the legs. I focused on good cadence and wanted to keep the heart rate in zone 3 and 4 on the hills, so I decided to head for the Coves and see how I got on.
The run over was good, heart rate was steady and my form was good on the ups and downs. It was amazing to run in beautiful surroundings and see one or two cars, a few sheep and absolutely nothing else.
I reached the Coves in just under half an hour and turned for home into the breeze. I kept the focus on cadence and form, and cruised home. The heart rate edged up on the second leg but I felt remarkably strong and comfortable.
I reached home in a total time of 57 mins, which meant a negative split into the wind without trying. I like it peeps.
The run over was good, heart rate was steady and my form was good on the ups and downs. It was amazing to run in beautiful surroundings and see one or two cars, a few sheep and absolutely nothing else.
I reached the Coves in just under half an hour and turned for home into the breeze. I kept the focus on cadence and form, and cruised home. The heart rate edged up on the second leg but I felt remarkably strong and comfortable.
I reached home in a total time of 57 mins, which meant a negative split into the wind without trying. I like it peeps.
28 August, Kilberry-Tarbert Bike and Run
The second leg of the B8024 was cracked on a breezy morning in Kintyre. The object of the ride was to keep a high cadence and low profile through the wind. The first 15 miles to Tarbert had the wind behind so that was easy and fast. The hills on this leg were steeper but shorter than the ride a couple of nights earlier. On reaching Tarbert in 54 mins it was time for a quick drink and jaffa cake.
The return to Kilberry was into the wind, so the low profile was working well and the high cadence made it feel efficient. Pushed up the hills and tried to sprint down, top speed was a nice 32.8mph. The 15 moles were completed in 60mins, all due to the wind.
After getting back I set off for a short run. The legs took 0.5miles to find their form, after that it was easy and they felt strong.
The return to Kilberry was into the wind, so the low profile was working well and the high cadence made it feel efficient. Pushed up the hills and tried to sprint down, top speed was a nice 32.8mph. The 15 moles were completed in 60mins, all due to the wind.
After getting back I set off for a short run. The legs took 0.5miles to find their form, after that it was easy and they felt strong.
26 August, Hilly Ride in Kintyre
The B8024 in Kintyre is a classic Scottish single track road providing road access for a handful of houses and farms. Our campsite was halfway along the 30 mile road. It was a hilly beast with a 2 mile climb and a series of short steep climbs. As well as the climbs it had the corresponding downhills, a 2 miler and the short steep ones. I decided I had to do the full length of the road before the holiday was over.
Session 1 was the 15 miles back to Lochgilphead and back, a cheeky 30 miles with 4 miles of solid climbing.
I set off focused on cadence and keeping my energy for the climb which I thought would be murder. On the way I saw a group of Grouse, lucky I had no gun, a family of seals, a deer and a million rabbits.
I reached the bottom of the hill 42 mins into the ride and started the up. It wasn't as tough as the ride in the Ochils and I made it up comfortably. The climb was 18 mins solid.
The downhill section was interesting. After the 29mph with Roddy I felt confident enough to go for it. That was a mistake. This was a single track road, which was wet after some rain and I was riding it for the first time. So... as I was flying along at 27mph I saw a car, shat a brick, hit the brakes, skidded, feet came out of the clips, major wobble, held on and screamed my way passed the car. "I command my angels concerning you" was the first thing that entered my head. Phew.
After that I took it easy on the downhill.
The 15 miles took 1.07, then it was time to turnaround and do the same journey in reverse. Compared to the first leg it was uneventful. 1.07 to complete and had to stand on only one short sharp climb.
Session 1 was the 15 miles back to Lochgilphead and back, a cheeky 30 miles with 4 miles of solid climbing.
I set off focused on cadence and keeping my energy for the climb which I thought would be murder. On the way I saw a group of Grouse, lucky I had no gun, a family of seals, a deer and a million rabbits.
I reached the bottom of the hill 42 mins into the ride and started the up. It wasn't as tough as the ride in the Ochils and I made it up comfortably. The climb was 18 mins solid.
The downhill section was interesting. After the 29mph with Roddy I felt confident enough to go for it. That was a mistake. This was a single track road, which was wet after some rain and I was riding it for the first time. So... as I was flying along at 27mph I saw a car, shat a brick, hit the brakes, skidded, feet came out of the clips, major wobble, held on and screamed my way passed the car. "I command my angels concerning you" was the first thing that entered my head. Phew.
After that I took it easy on the downhill.
The 15 miles took 1.07, then it was time to turnaround and do the same journey in reverse. Compared to the first leg it was uneventful. 1.07 to complete and had to stand on only one short sharp climb.
25th August, Easy Run in Kintyre
After the mega ride on Saturday I decided an easy run was in order. I was given an hour by the boss and set off towards along the coastal path. It was a bit boggy in places and there were two streams to get across but it was enjoyable.
I turned after a mile as the path disappeared and got the shock of my life. I'd been running with a nice wind behind me and now had to run into it. I focused on leg turnover, short strides and upright head which seemed to do the business.
An uphill gradient was next, a bit like Beeson End lane with a gale! It had the heart fluttering but the legs felt ok. On reaching Kilberry I turned for home and enjoyed being blown back down the hill. The legs were turning fast and I hit 6min mile pace while laughing my head off. Just as well there was no one around.
A stretch finished off my hour which was enjoyable.
I turned after a mile as the path disappeared and got the shock of my life. I'd been running with a nice wind behind me and now had to run into it. I focused on leg turnover, short strides and upright head which seemed to do the business.
An uphill gradient was next, a bit like Beeson End lane with a gale! It had the heart fluttering but the legs felt ok. On reaching Kilberry I turned for home and enjoyed being blown back down the hill. The legs were turning fast and I hit 6min mile pace while laughing my head off. Just as well there was no one around.
A stretch finished off my hour which was enjoyable.
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