2012 yr of the......... I’m not sure.

[danridesfaster]

So I don't normally record my 10 mile ride to and from work but after last nights wind I feel I should. not a quick time but a very tough one. Also only my 2nd ride with my fixed gear bike (I soon got to know how twitchy it was).
Run Club today legs feeling pretty tight a slow 4 miles no real problems. I Also decided to time 8 miles on the bike (1 lap of Ball buster course) 29 mins including traffic lights and getting through the general congestion. Happy with the times overall for the past weeks training I would like 1hr 05 mins for each run and 1 hr 20 min for the bike for race day. Last yr overall time was 3hrs 46 this has got to come down.

[danridesfaster]

So after finding my Lactate threshold limit a few weeks previous and recording my resting HR I have decided my 70-80% is 140-155 bpm. I had 1 hr on the spin bike yesterday with 15 mins at 150 and 5 mins above for 3 sets, hurt a lot felt good.
Spin class this morning going for a different approach but along the same lines 7/10 effort for 7 mins and 3 mins 9/10 3 sets. Let's see what happens

[danridesfaster]

OK I have to put this in now whilst I'm in the mood
Weight 78.5KG
Body Fat 15.9%
I know in the real world this is ok but in my little bubble this is the biggest number I have had in 18 months. Diet has been poor drinking has be bad (or good depending on your out look). Not overly bothered for now however it will all have to change soon (in about 3 weeks time)

[danridesfaster]

Saturday was the first hill session of the plan a 0.25 mile hill running 6 reps trying to get quicker each time 1 min 20sec was the quickest and a near vomit experience. Felt good after some food and drink it's all good .

[danridesfaster]

So I had the Christmas break off from the computer, I just don't like them.
Quite a few training sessions over the break a few tough hill repeat sets on my fixed gear. Getting in to Wimbledon and working on the 9 or so hills that link Worple road up to the Village each hill hits at least 10% some a bit more much hurting but all in the right way. I felt the hill reps were getting the better of me so for my last ride before returning to work I took my nice bike out it did make a massive difference ( would hope so as the fixed gear is steel and the nice bike is carbon + Gears). A few runs working on 70% ish HR getting 5 miles in just under 35 mins I think didn't write it down.
The usual eating too much + drinking, don't care as I've now signed up for the ball buster and looking fwd to it. 3hrs 46mins Nov 2010 would like 10-15 min off that time let's see what happens. March 3rd bring it on.

[danridesfaster]

Also would like to add stats
Weight 80.8kg
Body Fat 16.3%

Not overly worried for now if this is the reading towards the end of Jan I think I may be a bit upset.

[Tritans]

How did you get your lactate threshold Dan ?

[danridesfaster]

I had an interval session on the spin bike with 90 sec sprints and 90 sec rest recording max HR for each effort untill the reading dropped (then did 1 more just to make sure I wasn't being lazy). I put that in to the following link http://www.exrx.net/Calculators/TargetHeartRate.html.
along with my resting HR and went from the numbers given. I'm sure there are some floors to this method but it gave me some better numbers instead of guess work.

[danridesfaster]

Bad run last night not enough sugar before nine mile run had to stop at three miles for a mars bar at eight miles i was nearly sick pushed on but walked the last bit. Not happy about the run however its easy to fix so no real issues (eight mile in 1 hr ten mins)

[danridesfaster]

Not much happening on the training front really struggling to kick myself. I'm cycling to work on a fixed gear 3 x weekly about 10 miles each way but not much more. I work in a gym so everyone is on a fitness push at the moment it get's quite draining listening to the same excuses as to why I haven't been to the gym in 8 months but this year will be different. Some of the same niggles as after Ironman L knee and R ankle I know how to fix it but this also means a time resting.
Hmmmmmm need to try harder