Bison Hill is Conquered, 53miles

This was a breakthrough ride. Bison Hill is the steepest test around here and today was the day I sat for the whole climb and wow did it feel good!

My first ride up the hill this year nearly ended in me being sick and walking up. Last year I didn't get close to this level. I am delighted.

I was joined by William for the usual route over to Ashridge and back to Harpenden. After Bison we did a bit of drafting work which was 3 miles at 26/27/28mph, we were flying.

After 29miles William passed the baton to Adrian. We went over to Peters Green and then the route to Preston, Whitwell, Codicote and home. This saw a 47mph top speed on the hill down to East Hyde and then a decent bit of drafting along to Codicote and Wheathamstead.

This was an excellent session. The nutrition for the ride was 4 gels, 1 muesli bar, 1.5litre of High5 endurance drink. Lunch was a sandwich, mid afternoon some fruit'n fibre.

Bison Hill is Conquered, 53miles by kdmurray65 at Garmin Connect - Details

Anniversary Run with Speirsy, 11miles

We're just a week short of a year since Speirsy first Sunday morning run. That was a loop round Cooters End Lane and then the Herts 10k route.

Today we met for an easy 10 miles. He's doing a 56 mile race next Saturday so wanted an easy paced run. Suited me, 9min sundays are perfect. Anthony and a new Paul were out but both SavaPaul and Dave had letters from their mums.

Simon and Paul led the route. The beginning was well known up the path to Mackery End. From there we headed towards Kimpton mainly on new paths for me and Anthony. We popped out near Barley Bean Farm which is one of our road routes but were quickly back on paths and fields.

I was lost even though I knew we weren't that far from home, just completely disorientated.

Simon and Paul set an 8.40 pace while Anthony and I held the 9. Simon and Paul waited up for us.

Good run. Will do those paths again. Tough ups and no real gimme's on the down as you're continually ducking under trees and bushes.

Legs hurt afterwards, that's my longest run in quite a few weeks.

Anniversary Run with Speirsy, 11miles by kdmurray65 at Garmin Connect - Details

Another Puncture, 23.9miles

This was supposed to be a solo 56 mile run. A repeat of last week but this time with no drafting and a practice of my race nutrition.

I was loaded with gels, bars and my High5 Endurance drink and ready to push the effort a bit more than the last few rides.

It had been raining overnight but looked like it was drying up so I decided to leave the waterproofs and opt for the long sleeve bright yellow top.

0630 departure and no traffic, so the ride to Redbourn was as nice as it can be. From there it was Gaddesdon Row and Potten End. The hill up was tough but I kept the pace going at the top and took on my first gel at that point.

Through Ashridge and I was amazed to see a deer plus baby bambi trotting across the golf course.

Bison Hill plays on your mind on this route. Its a tough short climb but the steepest in the area and has nearly had me in tears this season. Today I was worried I'd pushed along too hard for the first 19 and would be found out. I needn't have worried. I sat all the way round the corner and only stood for the steppest section of the climb. From the top I was back on the pace and in aero position all the way to Markyate.

Then disaster struck. I changed plans and decided to stop at the local shop and buy some water. At some point there I went over glass and it was puncture time.

I tried to repair. Got the tyre off eventually and then found the hole. Then.. oh crap, where are the rubbers for the repair? Oh crap I've left them at home after the other night's puncture.

So for the second time in a week the ride was over and super Susan had to come and rescue me.

It had been going well. 16.6 average on a tough section. I need to get another 56 in before next Friday.

Run time tomorrow, 10-13miles with the lads.

Another Puncture, 23.9miles by kdmurray65 at Garmin Connect - Details

Lunchtime Reps and Evening Cycle, 27miles

Really tough session at lunchtime with the National Grid elite. 30 secs on and 30 off.

Ironman Will and uber fast Steve set the pace for the first 10 reps. I was managing to stay respectably close without actually keeping up.

After 10, John Wilson stepped up to the plate and pushed the pace into another level. I was blown. I started falling back as they pushed on and on.

A few guys dropped out which was tempting but I finished the session in bits. Rightly Ironman Will had pulled out of the last 3 reps, he's doing his second ironman of the summer this weekend.

This evening Adrian was out for a 50 miler. I joined him at mile 23 and took the lead over to Brocket Hall, Old Welwyn, Codicote and Whitwell. It was a windy evening and we seemed to be continually riding into it. Annoying.

All was good. I have my new High5 endurance drink which loads the carbs as well as the fluids. I also took on a midway gel and bar. I felt very strong at the end of 27miles and could've done a bit more.

Tonight was our first crash though. Adrian got a bit too close while drafting and caught my back wheel which sent him flying. Luckily apart from some grazed fingers he was ok. That's a year since we started our drafting sessions almost to the day! What a way to celebrate.

Good day today. Tomorrow I'll ease off with just a swim and get ready for a big weekend. Another 56miler planned and this time I'll be on my own and pushing the pace.


Untitled by kdmurray65 at Garmin Connect - Details

Swim session

Took the lunchtime swim option as the weather has deteriorated quite badly today. Thunder storms rule.

The pool was pretty empty which was great. I managed to relax into a session of bilateral and off-side breathing drills.

Also discovered a new improvement which was to delay my breathing ever so slightly so that I turned my head when travelling fastest, that way I was in a bigger wake and had a more relaxed breath. I was delighted with that which made everuthing massively more efficient.

My offside breathing sets also helped with slowing the stroke down and again this seemed to help avoid the panic and rapid breathing which sometimes occurs.

Monday Brick, Easy Bike & Run

Monday night I decided it was time to start the bike-run bricks. So an easy 13miles over to Kimpton and back was followed by a 5 mile run.

It was all about getting used to the change in activity and establishing a comfortable running gait. Worked well and will need to factor these in regularly.

My ironman mate Will recommended a change though. Instead of one bike / one run in a session the advice is 20mins hard bike followed by 15mins hard run times 3.

So we'll be trying that little ditty next week.

Monday Brick, easy bike by kdmurray65 at Garmin Connect - Details

Monday Brick, Easy Run by kdmurray65 at Garmin Connect - Details

Recovery run, 6.75miles

I wasn't sure I'd be up for a run after yesterday's exertions but in the end I felt ok.

The legs were a bit tired but soon found themselves as I set off over to Aldwickbury. My cadence picked up on the downhill and from there the form was good.

It was an excellent day, no wind or rain, shame today wasn't the long ride. Doh.

Overall it was 6.75 miles, easy pace and felt good.

Recovery run, 6.75miles by kdmurray65 at Garmin Connect - Details