Lunchtime Pyramid, easy does it

I'm tapering for the NewForest HalfIronman on Sunday. No major effort or distances planned but I decided to join the National Grid elite for their pyramid session at lunchtime.

My plan was to take it easy with the back markers and just keep the legs moving.

My target for Sunday is 6hours. One of the lads had done a 4:15 last Sunday. Ahem, different class springs to mind.

Today we had a new guy for the reps. Short stocky guy, early 40s. Didn't look to great. Rep 1 and the new guy is off like a train, none of the elite can stay with him. I laugh, ho ho, he doesn;t realise that we're on for a pyramid session. Rep 2 and the new guy is off. Ok, he'll be sick on the next one I think. Rep 3 and I don't see him, he's probably in the bushes. Rep 4 and he's back and..eh? He's leaving everyone for dust!? Rep 5, nah, c'mon, who is this guy?
Rep 6, a short 30sec sprint. No, this cannot be... he's wiped the floor with us all again.

So it turns out the new guys is John Jennings, he's been at UK Athletics level, is on a different planet never mind different class. He's going to be running with us every week and wow, he'll make the others really work. As for me, I've never seen anything like it in my life.

I was happy with my reps. Felt extremely comfortable and was under 7min pace for each. Nice.

Lunchtime Pyramid, easy does it by kdmurray65 at Garmin Connect - Details

Mmmm, that wasn't what was planned

This was to be the last long ride before next weekend's half ironman. I was meeting Rob for the Bison loop followed by the trek round Preston & Whitwell.

It was a bit miserable, cold and wet but we pressed on with a side wind threatening to shove us in a ditch. The climb to Potten End was fine and we had our first food stop at the top. I pushed the pace through Ashridge and put a few minutes between myself and Rob in the space of 4 miles. From there it was on to Bison. The wind was against which made it too hard to sit through, so I had to stand for the last 25 yards. Not too shabby though. Slip End was fine and we stopped at Luton Hoo for our second stop. Rob suggested we needed to cut the route as time was passing too quick. So we decided to take the 17mile loop to Kimpton, Shaws Corner and home.

The ascent to Peters Green was tough, wind against again. The in Kimpton disaster struck when Rob got a puncture. He said 10 minutes. I watched, 47 minutes later and 2 inner tubes later we were freezing and decided it was time for home.


Bad way to finish but big lesson watching Rob try a repair. First thing is find what caused the puncture and remove it. He bust two replacement tubes because he didn't find the razor blade of glass.

Anyway, 37mile or so. Not great given I left home at 7 and got back around 1030.

Mmmm, that wasn't what was planned by kdmurray65 at Garmin Connect - Detailsjavascript:void(0)

40 and over the hills

The plan was the Bison hill loop and we managed a prompt departure after work. I was loaded with my fuel and Adrian was planning to keep the pace up.

The first leg over to Potten End was into the wind. So that was a bit tougher than usual. As we approached the hill to Potten End the heavens opened and we were soaked. That made us speed up the hill and get under the canopy of the trees. Into Ashridge and it was full of deer considering a leap across the road. We then headed down towards Bison Hill and Whipsnade. My last ride on Bison saw me crack it by sitting the whole thing. That was nearly 4 weeks ago so I was wondering how I'd do. It was a tough climb but I made it again.

We made the descent to Markyate in no time, the wind was behind which made it very comfortable. Through Slip End and home for Adrian but I decided to head on a loop to Kimpton. So it was over the hill by Luton Hoo and up to Peters Green. From there to Kimpton and up the steep hill out. The last climb of the day was out of Wheathampstead. From there it was home and 43 miles done.


40 and over the hills by kdmurray65 at Garmin Connect - Details

9 Miles, Sore feet

No rain this evening so I decided not to delay my run for another 24 hours. I thought 6 miles would suffice and headed for the Wheathampstead loop.

I kept the pace slow and concentrated on good form, maintaining good mid sole strike and decent cadence. That all worked perfectly and I felt the core was strong as a result of all my swimming.

I was finding it a very comfortable run and decided to extend the loop over to Cooters End Lane. After the climb I headed over to Sun Lane and down to Sainsbury's. The shopping was mine to do.

All in all a very nice run, perfect conditions and easy paced. My feet are sore now though, no idea why? Maybe its time for some new shoes!


9 Miles, Sore feet by kdmurray65 at Garmin Connect - Details

Home & an Easy Cycle

We left Barbados yesterday evening and arrived first thing this morning. No sleep on the plane so it's been a strange jet-lagged kind of day.

Yesterday I'd finished the trip by doing a 2 loop swim, that was 1.5km in 34mins. By far my furthest open water swim doing front crawl all the way. I've swum further but previously have resorted to breast stroke as the panic and hyper ventilation take their toll!

I got a call from Adrian at lunchtime, he was planning an easy spin. I got the green light and we did a loop over by Kimpton and Shaw's Corner. It's just over 15 miles and we took it really easy.

Perfect first ride after 3 weeks away. I need to get a few miles in th ebag over the next 10 days. Race day is 2 weeks today.

Easy Cycle by kdmurray65 at Garmin Connect - Details

Road & Golf Course, 4.3miles

It was an early start this morning so I got out at around 0630 and it was markedly easier to run.

I took the golf course and then a new road that worked its way between the old 9 and the new PGA course. It was a lovely route and a shame I only took it today - probably my last run.

I even managed to pick up the pace for the last 0.3 miles and saw the garmin go under 6min mile pace.

Later it was swim time. The currents have been slightly outrageous as has the swell. I managed to complete my laps today even when I saw a stingray.

My swimming has improved dramatically. I've been finding it very comfortable and have managed quite an improvement in efficiency. We'll see how that transforms back in the pool.

Overall its been a low intensity but high effort period of training. The runs have been a mental and physical challenge, while the swims have been very encouraging.

2 weeks to the Half Ironman race. Now it's just fine tuning, hopefully I've got the fitness to deliver a 6 hour time.

Road & Golf Course, 4.3miles by kdmurray65 at Garmin Connect - Details

Sticky 5.4 miles

It was very hot this morning. I was struggling from the off. As a result I decided to take the quiet-ish lanes around the golf course and dodge the guard dogs.

That meant a bit more shade which made it about do-able. I was soaked when I got home after 5.4miles. It was a tough one.

The swim today was curtailed when I found myself in amongst a group of jellyfish. I made an instant about turn for home while screaming my head off.

Tomorrow's plan is a run and a big swim. Hopefully.

Sticky 5.4 miles by kdmurray65 at Garmin Connect - Details