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What training did you do today...

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3 minutes ago, BogFrog said:

Does it really matter? (apart from to me)

duh, yeah:lol:

Most people put their times,  I was just curious. 

Edited by FatPom

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2 minutes ago, FatPom said:

duh, yeah:lol:

from stalking on strava 19min 44 sec, 5.01km

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1 minute ago, rory-dognz said:

from stalking on strava 19min 44 sec, 5.01km

holy shit, that's moving. :clapping:

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15 minutes ago, rory-dognz said:

from stalking on strava 19min 44 sec, 5.01km

Feck it! Knew I shouldn't've joined! 😜

Thanks FP

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6 hr mountain bike race done, got 5.5 hrs in as my last lap wouldn’t have made it in time.  Anyone want a MTB, I don’t even wanna rode it home I’m that sore 😂😂😂 no crashes, a few tank slappers moments though

A1928D7E-928A-49C7-93A2-624CF4C12A75.jpeg

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4 hours ago, BogFrog said:

Feck it! Knew I shouldn't've joined! 😜

Thanks FP

Nice work BF

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On 10/06/2018 at 7:05 PM, FatPom said:

Jesus. Are you ok mate?

 

Narly dude. NOT. glad your OK.  Hope you left a dint!

On 15/06/2018 at 7:05 AM, FFF1077 said:

 

Good walk/shuffle here this morning. More confident in the ankle. Yay. 

Are you running with it taped / braced? What's the actual injury. I think I was MIA when it happened

15 hours ago, Bored@work said:

Parkrun with my daughter again today. The course was changed due to flooding. Extra 200m & two hot dog turns but the kid just keeps getting faster & faster. That's a huge improvement in 2 weeks, I'm going to be in trouble soon. 

Splits 

1 km - 5:27

2km - 5:37

3km - 5:29

4km - 5:30

5km - 5:06

.2km - 5:10

So you need me to kneecap her?😁

10 hours ago, rory-dognz said:

from stalking on strava 19min 44 sec, 5.01km

Wowzers!

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First outdoor ride for a while now.  Picked a great morning for it and to be riding the deep wheels.  We only saw one other cyclist out all morning...

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A lovely 12km,  some parts, watching the sugar cane being cut. Living the dream. 😊🏃‍♂️

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@Cranky

I hurt my left ankle. I wear a brace at work. Rest of the time it is no brace. Slowly getting better. 

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Last 3 day

Friday - GYM - Unilateral work.  - Treadmill - 3km @17.1km/h, 1x2km @17.5km/h 2x1km @18km/h, 2km @17.1km/h  (45sec-1min recovery)

Saturday - 20km run @5am - Afternoon Trainer Session 1hr40m plus 20min run iff bike (5.41km)

Sunday - Trainer Session 2hr30 last 30mins hard - run off bike 20mins - 5.2km - howling winds and pelting rain

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Question FB (I'll ask - you don't have to answer of course!) You've said you don't compete anymore but get your satisfaction out of breaking goals in training and getting your own PBs. I totally understand that and how that can be just as satisfying. However... if you aren't tri-ing, why bother with runs off the bike?

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7 minutes ago, BogFrog said:

Question FB (I'll ask - you don't have to answer of course!) You've said you don't compete anymore but get your satisfaction out of breaking goals in training and getting your own PBs. I totally understand that and how that can be just as satisfying. However... if you aren't tri-ing, why bother with runs off the bike?

Love running off bike.  Currently at the moment due to work it is a way for me to get some more volume in while getting a bike session done as well.  

Previously my long run heaps longer but due to early start on Saturday's.  I have always tended to run well of the bike for some reason so actually enjoy going for it of the bike.  I mix up runs off the bike with intervals, straight runs, hill reps.  Also gives me some information in regards to fuelling, cadence before getting off bike, pacing off the bike.  That may help others in the future when ever the question is asked.  I can then say in my experience.  

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50 and a bit ks on the TT today with Stikman and a few others from his club. Need to fix my bike setup as it suuuuccccckkkkkeeeddddd.........

Back to work tomorrow so not much going on for me for a couple of days.

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Yesterday 1hr 55min on Zwift (Grand Fondo plan) and  1hr run in hr zone 2.

I'm using whatever my garmin is telling me for zone 2, (111-130), I'm assuming this is based on a max hr somewhere? Is that about ballpark range for a 34 yr old? I was able to do 8km @ 7:17min/km with ave HR at 121. My last Z2 effort was 7:32min/km over 30min. I find it really interesting paying close attention to heart rate and trying to get more efficient.

I think I read on training peaks that you could expect your Z2 workouts to be 2 min slower (I'm assuming that is per mile?). I'm getting close to 2min/km slower, so I have some way to go yet.

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I went for a swim last night, first time back in the pool properly since Vietnam a month ago....man i felt heavy, but got through it. 1500m

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1 hour ago, FFF1077 said:

3.3km swim

 

1hr prescribed, 58min completed

Nice

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Run 1 hr at Z2 with 2 x 3 minute efforts thrown in (to avoid some rain) last night.

50min zwift this morning. These structured workouts really push me on the bike. I guess I get lazy when I free ride :)

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Couple of easy turbos and a couple of swims. Not risking any running until race day on Sunday. Managed to contract a sore throat to go along with my bung calf. :wallbash:

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1 minute ago, FatPom said:

Couple of easy turbos and a couple of swims. Not risking any running until race day on Sunday. Managed to contract a sore throat to go along with my bung calf. :wallbash:

Chin up and keep punching mate 

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7 hours ago, xblane said:

Run 1 hr at Z2 with 2 x 3 minute efforts thrown in (to avoid some rain) last night.

50min zwift this morning. These structured workouts really push me on the bike. I guess I get lazy when I free ride :)

Yeah it's a good feature. If you can get an idea of what structure to use for the custom workouts it's rad. 

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Just now, FFF1077 said:

Chin up and keep punching mate 

Cheers mate.  I've got nothing to lose on Sunday. It's a deferral from last year, so the cost is sunk. I've got free accom at my sister's house, so if I pull out on the run, it's still a valuable swim/bike training day.

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3 x 1Km descending repeats open water, 200m warm-down. 18:00, 17:30, 16:30.

Starting to get the feel back!

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On 17/06/2018 at 9:54 AM, FFF1077 said:

@Cranky

I hurt my left ankle. I wear a brace at work. Rest of the time it is no brace. Slowly getting better. 

What injury is it? I mean, ligament ....

Glad it's on the mend

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Finally got my distance back up to 10km  yesterday (over 3 min run/30sec walk). Now to get my intervals longer and my pace faster! 

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I was supposed to run an hour yesterday. Seems my back injury is flaring up due to too much work and house renovations while trying to train too, so instead we just did a 60 min walk around the neighbourhood. This morning we were going to try and run again but while the back is slightly better than yesterday, not nearly enough to consider a run. I've even been banned from working on the house today. :(

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50 minutes easy spinning on Zwift.

Massage :D Maintenance counts as training right?

Run this evening.

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Monday  11 hours of PT work.  6am-12pm then 3pm-8pm. Crazy day fitting in people never met before assessing and adapting exercises for each one.  Great people.  - Squeezed in a short run 25mins easy.  And a 45min strength session in arvo

Tuesday - 50min run and arvo Brick Session 80min bike - 8x2:30 with 30sec rest run - 10min bike 

Wednesday - easy 30min run and gym session - Big day again

Thursday - in progress

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Hill repeats. 2km warm up / 5 x 45 sec / 5 x 30 secs / 5 x 15 secs / 2 km cool down 

 

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45 minutes in the gym. Mainly upper back & lat work to help with my shoulder. Feels good to be back inside a gym.

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Fri - 3.1km swim (100s on 2:00)

Sat - 2:15 on Zwift

Sun - 9km run in Z2

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Swam 2.2km in Rocky yesterday, then later went to the gym with my son (love this free membership to a large franchise), and now 2.1km at Mackay.

No time for the gym today, but Heath shouldn't be going to the gym every day anyway. I have no idea where we will be tonight, so tomorrow will be a surprise. :)

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*Grumble grumble* Stupid Zwift workout making me do intervals at 2 x my FTP*

50 mins on Zwift

1 hour run in Z2

 

* Intervals were real short and I'm a big baby who NEVER sprints :D

Edited by xblane
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3.5km swim 

3.2km as 200s pd/b

3x100 CD bouy only 

 

Avg 1:44 for the whole swim. 

Mostly around 1:42 for the 200's 

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Add to previous swim a 5km beach walk at Cape Hillsborough. I can't think of a better part of the world.

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29 minutes ago, Ex-Hasbeen said:

Add to previous swim a 5km beach walk at Cape Hillsborough. I can't think of a better part of the world.

That's cruel. Stop it... LOL 

Now I am homesick 

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1 minute ago, FFF1077 said:

That's cruel. Stop it... LOL 

Now I am homesick 

Hey, I just saw an add that Samford Post Office are looking for motorcycle posties. You can come to God's own country and then it's only a drive to get back up here.

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10 minutes ago, Ex-Hasbeen said:

Hey, I just saw an add that Samford Post Office are looking for motorcycle posties. You can come to God's own country and then it's only a drive to get back up here.

Oh **** me!? 

That's a dream job! FARK 

FFAARRRKKKK 

 

Cheers mate 

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My back was in bad shape this afternoon after a full day working on the house. I was going to just walk for about an hour but after 2.6ks once I turned around. I trotted my way back to the start. Was slow and was painful at times, but it was nice to trot at least. 

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1 hour ago, FFF1077 said:

Mostly around 1:42 for the 200's 

Ur gonna win Busso with that pace! 

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