Training Log Archive: fluceluce

Edale Skyline - well the original plan of this being my first long race of the year was well and truly out the window...

Set off and immediately knew the Bike tests on Thursday were still very much in my legs, was fine on anything flat or down - legs felt well rested, but the minute it went even slightly uphill my quads were screaming.

Kept with 2nd/3rd woman until Lose Hill when I lost a bit of ground, had a nice chat on the way up Lose Hill to Robin from Pennine. Picked up the speed across to Hollins cross but the run up Mam Tor was nearly impossible today. Sandra Cooper flew past here and left me for dead going to the top of Mam Tor!

Felt slow going across to Lord's Seat but felt better on Brown Knoll, gaining a couple of places. When I saw Rhys had water that was the best moment in the race as was in a bit of need by that point...

The bit of Edge path to Woolpacks I was catching people which was a good motivator, and even though nobody I could see took the racing line I decided to give it a go and it paid off. I gained a good few places there, then the climb up grindslow was sooo painful and after that legs were fighting with me a bit, but I continued passing people and could see I was gaining on Sandra. Sadly I wasn't gaining fast enough and the last descent sealed the deal, with my legs failing to respond.

I finished in 5th and was pretty happy with the time! I think it might be time for a rest....I need my legs to cope with the final biking next week as all is to play for in the final O5 next Sunday....

Jog up to the start with Rach and Oli

Ride down to accelerate, I forgot how annoying red lights are

Run to start of blueloop

Thought I'd give it a blast, 2km TT, quite pleased with the outcome, river path is more undulating than I thought....

Run back to the shop

Went to visit Lottie Craig and Bif who were climbing with Jon and Siobhan, so climbed a VS while there....I am not as good at climbing as I used to be....

Wu for part 2 of the bike study

Part 2 of the bike study - aim was how far can you cycle in 30mins (as last week) but this time in the environmental chamber it was 34 degrees!!! Also, this week I was wearing full length skins as the study is to compare the effect of using skins in heat...

I set off and boy was it hard to keep the rpm above 125!

First 5 mins kept rpm above 120, felt like hot air was burning my throat!
2nd 5 mins - already struggling to keep cadance up, probably averaged 117
3rd 5mins - 110rpm av
4th 5mins - 108 rpm av
5th 5mins - 105rpm av
6th 5mins - 110-112rpm av

(all a bit guessing on the rpm - all I know is that it was not quite as high as last week yet to keep legs moving that fast was much harder!)

Aim for today was 20km as I thought the heat was really going to get to me, passed that about half a minute down on last week, so was amazed, very happy to be able to get to within half a km of last wk :-)

Apparently my core temp shot up at the start, but progressively came down as I went on and only slightly effected my performance! Not what I expected off previous death in heat!

C • core temp 3

Wd in the gym

Decided as the pool is close for longer than anticipated and rother valley has pathetically short opening hours (shut at 3:30pm today!) I needed to find some way of kayak training.
Tried out the arm bike thingy in the gym, not entirely convinced but better than nothing probably....mind numbing would spring to mind though...had to imagine I was in a double kayak on coniston to keep me going :-)

3 lots of orienteering in a week....anyone would think I was an orienteer!

Run down to uni r'bout from Goodwin with Anwen and Tomoko

Sprintaval 1 - went well - was 1st off in the train, 25s gaps, didn't get caught which was aim number 1 :-) Stayed in contact well although almost couldn't find 12 on the map for looking...

Sprintaval 2 - last off in train, overtook Tomoko but I think she tried to get to lower level for 17 that I had decided I was not going to do regardless of circle position...was fine and flowing well - couldn't decide which was best route to 2nd to last control but picked same route as the others..

Sprintavals 3 - middle in train, this was more complicated loop, but did it fine, went slow enough around houses to get it right but faster on longer legs.

Sprintavals 4 - first in train - lost it slightly on this one, wasnt thinking as smoothly and found it hard to stay ahead on the map....lost about 10-20s....on a couple of controls combined

Sprintaval 5 - Last loop, last in train - lost 10s on bad route to control 60...but other than that fine...couldn't do banter star properly due to a game of football with a lot of spectators out in the sun - quite a few funny looks on this one

Nackered by the time I got home, planned to have a rest anyway but was almost swayed by a spot of climbing at the works...maybe next week...

Time is a bit of a guess as watch battery died, took just under 20 mins ish to get to accelerate where I tried on the new new balance trail shoe - getting some for Switzerland! Then down to the EIS. Medium heavy bag...

Then 3 lap warm up and a few drills/stretches before the session

Went to drills at the eis. Did starting lying down facing the wrong way sprints - I had fairly good reactions but not quite as good sprints. Skipping, drills over hurdles and finished with 200m - 50m 50%, 50m 60%, 50m 80%, 50m 100% trying to keep good form.

Got a few things to work on, think maintaining good form when trying to run slowly is probably what I need to concentrate on most...