Weekend Warrior

Got my weekend ride in today. Windy ‘n’ wet but a good few easy kilometres clocked today. 127km @ 28km/h average speed. The average HR showed the lack of effort at 133… There is a huge difference between 30km/h and 28km/h with regards to effort. Not long to go now before we have a LONG way to go!

Longer than planned

I went cycling with Richie after work; it was supposed to be 60-70km at a mod-hard pace. Truth was we did 87km and at times I wished I was alone – the pace was too high for me and I crossed my no-go threshold many times in the first hour. I believe I kept my annoyance and frustration to myself… there was no reason to complain because I wasn’t fast enough.

The ride is now done and I will be stronger because of it. I have to remember it’s only my first year back and:

People overestimate what they can achieve in the short term and greatly under estimate what they can achieve in the long term.


Let’s stay in it for the long term!


Did my first off-road session of the year. While I’m nowhere near Richie’s league, I am far better than I was last year. I suppose fitness was a bigger issue than I assumed last year. While I’m not near my top form I certainly felt more than fit enough to handle the effort and having the reserves left to concentrate on what I’m doing… Can’t wait to get back out there again.

Busy day

I started by runnig to work – the shortest possible route. It took only 17 minutes and I’m not sure if it counts.

I skipped lunchtime training -again- so I took a longer route home. 49 minutes in total and I must admit, I didn’t feel relaxed at all. I’m failry convinced that all the cycling stiffens up my running stride. My working assumption is that I just have to adapt to doing the two sports again and I’ll have my groove back.

Evening time came and I had the opportunity to train again; I couldn’t not take the oportunity and climbed abord the trainer and bashed out the following:

10min 5 x [1min mod-hard, 1 min easy]
10min 3 x [2 min big gear@ 64rpm, 1 min spinn @ 100 rpm] + 1 min easy
10min 1 x [spinning at 105-110 rpm w/ >120rpm for the last 10 seconds of each minute]
1 min rest
4 min Tabata interval

I think I should enter Stockholm Triathlon – just the sprint. I could do pretty well I think.


Long-ish bike

Got out for a late long bike. It was a little after 18:00 and very windy when I climbed aboard my soon-to-be-upgraded Argon18 and start to turn the pedals. I had been working all day and had a throbbing headache but there was no way I was going to miss this ride; it simpley had to be done!
I pretty much cycled at a steady effort for the 3 hours duration and put a little extra effort for the hills and strong headwind sections. I was trying to apply what was stated in THIS ARTICLE. (As a very brief asside, I don’t usually like AC’s articles -even though I read them all!- I feel that a self coached athlete may get lost in the TSS/CTL/ATL/TSB numbers and not actually ‘listen to their body’…This Article however is the best thing I have read in a long time.)

Even though I REALLY wanted to average 30km/h fior the rode I resisted temptation to look at the average speed. My goal was time and percieved effort; I didnät want to be chasing speed even for a moment.
When I climbed off the bike I finally had a look at the computer: 95,08km @ 30,0km/h average speed. I smiled several times during what was remaining of the evening.


Run to work

I ran to work today – I’m quite convinced that I’ll do a short triathlon this year so I’d better start to get all three disciplines in order.

Morning runs are difficult. I usually experience a relative decoupling between effort and performance in the morning; high effort and low HR. Today however I did manage to keep tmy HR elevated but I still had a tired feeling in my legs. When it got particularly uncomfortable I tried to relax my face -to remove the grimmace!- and think positive. To some xtent it was successful. I’ll try to fit a swim in somehow later on.

…and home again.

30 minutes to get home. 154 av HR