One day rest then…

…back at it.

I took a day off and today had a double day.

First I did the CTS Criterium workout on the bike; lots and lots of short hard intervals with very little recovery… Very tough and I considered bailing on the set a couple of times.

I then did a late run. 9,1km in 39 minutes. 151 av. HR at 4:20/km average pace. Not too shabby at all.

Bad decision?

Another run today. After yesterday’s effort I decided that I needed rest today, however, i felt absolutely fine today and decided to go out for an easy one.

That easy one was as follows:

17 minutes easy warm up followed by 5x1600y aerobic test. the result was Split(Av. HR):

6:17(142), 6:26(146), 6:31(145), 6:32(145), 6:33(145)

My pace flattened out at 4:25/km. Not the result I had hoped for but not too bad I suppose.

I then did 3 laps of strides on the straights and easy on the curves.

Next was 4×400 on 2:00 (1:21,1:20,1:18,1:17) and then a 12:30 easy run home.

Total time was 1:20 for 15,7km – quite a bit of walking and resting. I will definitely not run tomorrow.


I made it to the track to do my 1000s set: 6×1000, start on 5:00.

I did the first one and looked at my watch: 3:28. I supposed I went out a little fast and thought I’d take the second one a little easier. 3:29. At that point I decided to try to hit them all in sub 3:30 pace. I did. 3:28, 3:29, 3:28, 3:28, 3:29, 3:28. If I was to do a 7th set I would not have gone under 3:30 – that’s how I know it was correct pace.

It’s now five and a half hours after the set and I’m drained. Legs feel fine but my blood pressure is very low and I feel my breathing is laboured. Tomorrow will be a day of rest.

Oh yes – almost forgot. 40 today!

Testing the legs…

I did a pretty easy run tonight with a small test in the middle. 25 minutes was running followed by a track test set, followed up by an easy 12 minute run home.

The track set was 3x1000m on 5:00 and splits were 3:40, 3:38,3;36

I was merely testing speed – I could have continued for quite a while but don’t feel it’s time… maybe I’ll try to string 6 or seven together on Friday.

Happy – just have to remember to not overdo it.

Time to run

Four more runs make it five in seven days.

15/9: 11,6km, av. HR 157, 51:10 – 10km split in 43:53

17/9: 12,2km (oab), av. HR 148, 52,57 (26:50 o, 26:07 b)

18/9: 12,2km (oab), av. HR 152, 52,52 (26:49 o, 26:02 b)

19/9: Five laps of Kirkkonummi lap. 7:06/142, 6:53/146, 6:42/156, 6:31/158 , 6:00/167)

It’s important not to overdo it now; 26 days remaining and I’ll need some sort of plan.

Track session coming up this week – maybe Thursday if my legs recover by then – I also have to do some biking too!


It took a while to recover from Sunday’s race – I was actually more tired on Tuesday than I was on Monday. As a result I didn’t do anything at all. Tonight  I did a good short run:

10.12km, in 44:04. 145 av. HR, 4:21/km av. Speed

Been busy

I’ve not updated this for a very long time; I’ve had many balls up in the wire and had to let this one drop! Over the past few weeks I have done some running and very little cycling; mainly 30-50 minutes indoor quality sets. Despite the lack of cycle volume, I placed myself on the start line of a 135km bike race today and gave it a go.

All went very well for the first 10 minutes until a giant tractor blocked the road and the group was split to bits. I procrastinated a little too long and my decision to wait for a group to help me catch the main group proved to be the wrong one. Initially we were just two and by km 50 we had a good group of 7 working very well together. I felt very strong but was in no way confident; I was waiting for my lack of cycling volume to tap me on the shoulder and say “hey buddy, out the back with you!”. At km95 our group had whittled down to 4 and I was still feeling pretty ok – I was tired but far from being expelled out the back. With 20km to go I started to feel an ache and had to dig very deep several times to hold the group. This got harder and harder until eventually -with just 3km to go- the elastic broke. I was out the back and all alone. I limped home and was absolute exhausted upon crossing the finish line; I don’t think I have ever gone that deep on the bike.

I’m now sitting here with that warm glow of exhaustion that only cycling can bring on. I’ll press publish now and hit the bed with a smile on my face.

135km / 35,8km/h