56km on the bike, out to Hickling (to find the wherry, and Mark), and then as immediately as possible a 12.2km run. That was pretty tough, but it was hot, and my legs were suffering after I dropped the saddle (I thought) a weeny bit to get some confidence back.
The bike was out via Wroxham, Worstead and Bacton, which was not bad at all - a few climbs, but also at least one cool descent. By switching to a couple of bigger roads to Worstead, it would make a good route for another time. From Hickling the run picked up part of the Weaver's Way and a slightly unofficial (*cough*) path along a farm track that I thought was the right way, honest guv. I should have gone on through the woods for a bit further before picking up a different track. Still, not a "git orf moi larnd" to be heard, so no harm done. It was slow, very very slow, but I left the watch running the whole time apart from one loo stop (interesting, in a tri suit) and one bit where I was trying to work out the way. Made the mistake of learning the bike course really well at the expense of the run, but it all worked out in the end apart from the non-footpath. So in truth it was probably a bit quicker than I have by the watch, but I'd rather underestimate my speed than over.
Consumed: half each of an apricot and pineapple bar, water and water/apple juice; 2 gels and more water.
Felt much better in the last half hour than the first. More gels needed?
Also, following a bike service (new chain, couple of new cables), the seatpost creak has gone. Yippee! Apparently it's down to water getting into the downtube via the slit at the back where you tighten it around the seatpost. Advice from Geoff at the shop: bathroom sealant! Hmm.
Bike 56km, 2:07, 26.8km/h including a max of 50.5 :D
Run 12.2km, 1:27, 11:20/mile (!)
Showing posts with label brick. Show all posts
Showing posts with label brick. Show all posts
Sunday, June 14, 2009
Sunday, May 24, 2009
Little brick
The same 90km route as before, but the other way around (left turns, much better). Actually, not quite the same as this time I took the planned route via Great Ellingham and not the backroads detour around Rocklands. This one was set out to be non-stop, properly fuelled, with a half decent run afterwards. Thanks to a puncture at 70km it wasn't non-stop, but the other two worked.
There was some strangeness going on with my cycle computer. I'd look down to check my speed, and see it periodically drop down to a lower speed, e.g. 28kph to 20. I think the sensor was not consistently sensing the magnet on the wheel, translating that to lower speeds. That would also explain why I was barely over 90km when I got home, yet last time on that route it was around 92-93. Bikemap says 93.7km. The computer gave me an average of 26.1kph, but using the extra 3km in the same time it would be about 26.9kph (16.9 and 16.2mph). I was at (approx, from bikemap) 26.5km at 1h, 54.5km at 2h (so had done 28km in the hour), and 80.5km (done 25.5km) at 3h.
I felt great for the first 2h-2:15, then started getting pretty tired - I had to push it much harder to keep up the speed, even on the flat. Yet all the time I was thinking that I had to go for a run when I got in, and not to completely kill my legs! I took on two Aptonia energy bars and one gel, then another gel in "transition". The bars I ate a bite at a time, every 15 mins or so after 40 mins - the pineapple one was very chewy, to the extent that I wouldn't have it again, but the apricot/apple one was very good, and melted in the mouth a bit more. I'd unwrap them first, they were fiddly to do on the go. Gels were fine. I pretty much finished 2 bottles of fluid, one water and one orange/water half and half. It was a hot day and I'd probably have drunk more if it had been available.
The total time was 3:27. According to Bikemap, the 90km mark was just outside Intwood Hall entrance lodge, but of course I have no idea what that is in time terms. Maybe it is about 3:20, 3:21 or so. The last time I did the route it was 27.4kph average, so today wasn't as good, but I don't think the conditions were quite as favourable, especially the heat. I did also swim and run yesterday!
A very quick change of shoes and some water, and I went off on a run. Initial intention was the bridlepath loop from the other night, over the field by Keswick church, but as I got to the end of the flat bit of Marston Lane, nature called and I decided to keep it short this week. I just did a lap of the marshes. The rough ground was hard going, but the run itself was not actually too bad. Overall it was quite a reassuring run.
So, feeling reasonably good about the big event, but obviously 21km of half marathon is a bit different to 2.6km plodding on the marshes! More, bigger bricks to come I think.
There was some strangeness going on with my cycle computer. I'd look down to check my speed, and see it periodically drop down to a lower speed, e.g. 28kph to 20. I think the sensor was not consistently sensing the magnet on the wheel, translating that to lower speeds. That would also explain why I was barely over 90km when I got home, yet last time on that route it was around 92-93. Bikemap says 93.7km. The computer gave me an average of 26.1kph, but using the extra 3km in the same time it would be about 26.9kph (16.9 and 16.2mph). I was at (approx, from bikemap) 26.5km at 1h, 54.5km at 2h (so had done 28km in the hour), and 80.5km (done 25.5km) at 3h.
I felt great for the first 2h-2:15, then started getting pretty tired - I had to push it much harder to keep up the speed, even on the flat. Yet all the time I was thinking that I had to go for a run when I got in, and not to completely kill my legs! I took on two Aptonia energy bars and one gel, then another gel in "transition". The bars I ate a bite at a time, every 15 mins or so after 40 mins - the pineapple one was very chewy, to the extent that I wouldn't have it again, but the apricot/apple one was very good, and melted in the mouth a bit more. I'd unwrap them first, they were fiddly to do on the go. Gels were fine. I pretty much finished 2 bottles of fluid, one water and one orange/water half and half. It was a hot day and I'd probably have drunk more if it had been available.
The total time was 3:27. According to Bikemap, the 90km mark was just outside Intwood Hall entrance lodge, but of course I have no idea what that is in time terms. Maybe it is about 3:20, 3:21 or so. The last time I did the route it was 27.4kph average, so today wasn't as good, but I don't think the conditions were quite as favourable, especially the heat. I did also swim and run yesterday!
A very quick change of shoes and some water, and I went off on a run. Initial intention was the bridlepath loop from the other night, over the field by Keswick church, but as I got to the end of the flat bit of Marston Lane, nature called and I decided to keep it short this week. I just did a lap of the marshes. The rough ground was hard going, but the run itself was not actually too bad. Overall it was quite a reassuring run.
So, feeling reasonably good about the big event, but obviously 21km of half marathon is a bit different to 2.6km plodding on the marshes! More, bigger bricks to come I think.
Tuesday, June 24, 2008
Bike loop
Realising I'm not going to get much bike time between now and the tri (specifically I'm missing this weekend due to Sally's hen do), so tonight I went for a spin around the Ketteringham loop (looped the opposite way to this map though). Average was 17.1mph, not bad given that I treated the loop as the main effort and didn't push it so much on the rest. Was tempted to loop around again but I knew my tea was going to be ready soon :)
Still feel like I need to up the saddle, but I never seem to get the time for an adjustment session. In my head, high = unstable in traffic = scary. I'm fine on the open road, but don't want to get into trouble at junctions.
Not really a brick, but I went for an experimental run up the lane when I got back. Legs a bit crampy, but a quick stretch seemed to sort them out. Not catastrophic, anyway.
Still feel like I need to up the saddle, but I never seem to get the time for an adjustment session. In my head, high = unstable in traffic = scary. I'm fine on the open road, but don't want to get into trouble at junctions.
Not really a brick, but I went for an experimental run up the lane when I got back. Legs a bit crampy, but a quick stretch seemed to sort them out. Not catastrophic, anyway.
Saturday, May 3, 2008
Bricking it
Schedule: Brick, 15+10 x 2, 1 @ threshold, 1 @ race pace
Actual: Run 45 min easy; bricks x 3 (5 bike, 3 run, 2 walk) @ race pace
Went out with Lizzie first thing, for about 45 mins slowish run/walk, then joined Kerry for a brick session. It came from a different plan, so was different but I reckon roughly equivalent to the one I had planned. Bike bits were on the turbo trainer in her back garden - hadn't used one of those before so that was interesting! Of course there is no freewheeling downhill, so it's all effort, and pretty tough. Definitely felt the jelly legs on the run bits - once around Abinger Way plus a bit more makes 3 minutes, and it includes a hill - perfect! Three's enough though...
Actual: Run 45 min easy; bricks x 3 (5 bike, 3 run, 2 walk) @ race pace
Went out with Lizzie first thing, for about 45 mins slowish run/walk, then joined Kerry for a brick session. It came from a different plan, so was different but I reckon roughly equivalent to the one I had planned. Bike bits were on the turbo trainer in her back garden - hadn't used one of those before so that was interesting! Of course there is no freewheeling downhill, so it's all effort, and pretty tough. Definitely felt the jelly legs on the run bits - once around Abinger Way plus a bit more makes 3 minutes, and it includes a hill - perfect! Three's enough though...
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