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What training did you do today...

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Ultraman KPI session to see where I'm at

ive done this workout before my last 2 UM just to see how I'm travelling

55khilly run in 4-30hr (and I mean hilly)

2hr on the trainer with 10 mins spin 10min biggest gear holding solid UM race pace watts 180-200 all petty easy HR stuff being in the biggest gear

5x2 reps just trying to run as well as good form and my legs would let me (these are the true KPIs )

1 10-15

2 10-05

3 9-50

4 9-45

5 9-30

pretty happy with that as last UM prep I couldn't get these down below 5 min k pace 

sat was 230k hilly ride with a 1-45 hilly run off bike

fri 10k swim then 2.5 hrs of very solid trainer work

great UM Simulation weekend 

Edited by ironpo
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pluck a duck!

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3 hours ago, ironpo said:

Ultraman KPI session to see where I'm at

ive done this workout before my last 2 UM just to see how I'm travelling

55khilly run in 4-30hr (and I mean hilly)

2hr on the trainer with 10 mins spin 10min biggest gear holding solid UM race pace watts 180-200 all petty easy HR stuff being in the biggest gear

5x2 reps just trying to run as well as good form and my legs would let me (these are the true KPIs )

1 10-15

2 10-05

3 9-50

4 9-45

5 9-30

pretty happy with that as last UM prep I couldn't get these down below 5 min k pace 

sat was 230k hilly ride with a 1-45 hilly run off bike

fri 10k swim then 2.5 hrs of very solid trainer work

great UM Simulation weekend 

Nice work mr IP

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3 hours ago, ironpo said:

Ultraman KPI session to see where I'm at

ive done this workout before my last 2 UM just to see how I'm travelling

55khilly run in 4-30hr (and I mean hilly)

2hr on the trainer with 10 mins spin 10min biggest gear holding solid UM race pace watts 180-200 all petty easy HR stuff being in the biggest gear

5x2 reps just trying to run as well as good form and my legs would let me (these are the true KPIs )

1 10-15

2 10-05

3 9-50

4 9-45

5 9-30

pretty happy with that as last UM prep I couldn't get these down below 5 min k pace 

sat was 230k hilly ride with a 1-45 hilly run off bike

fri 10k swim then 2.5 hrs of very solid trainer work

great UM Simulation weekend 

IP, I was feeling pleased and ready for Port after this morning's session long ride and brick run, til I read this. Feel like I'm training for a sprint!

I cannot comprehend coping with that volume and a full time job.

You rock.

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100km hilly, muddy ride on the P3 yesterday. If I didn't bin that bike on that ride, then pretty safe say it handles well!  It's nice and shiny again now :lol:

Nothing planned today, it's a cracker of a day but I want to spend it with family.

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Your 55km hilly run was on average faster than three of your 2km reps.  Faaaark. Thats solid alright. Big weekend. 

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28 minutes ago, The Turtle said:

Your 55km hilly run was on average faster than three of your 2km reps.  Faaaark. Thats solid alright. Big weekend. 

Arrrrrr

it was all down hill LOL

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1 hour ago, FatPom said:

100km hilly, muddy ride on the P3 yesterday. If I didn't bin that bike on that ride, then pretty safe say it handles well!  It's nice and shiny again now :lol:

Nothing planned today, it's a cracker of a day but I want to spend it with family.

Nice work FP

howd the p3 go

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17 minutes ago, ironpo said:

Nice work FP

howd the p3 go

It went ok thanks.  A few rattles and a bit of tweaking needed but the roads in Somerset are a pretty harsh testing ground!

I know I'm compromised somewhat on 56 and would be equally compromised on a 54 ( same with a med/large in other brands). These aren't faults of the bike, more faults of my inflexible back and a long torso. I spent plenty of time in the aero possible yesterday and felt pretty good. I have to run the seat post fairly low and saddle quite forward.

 I don't think much of the FSA Gossamer crank (172.5), thinking about dabbling with a shorter crank, which will enable a slight rise and rearward shift of the saddle and open the hips up a bit.  I think I've made an error on the Fizik Mistica saddle, love the shape and the feel but went for a wide instead of standard.

Overall, I'm really happy with it, the handling is great for a TT bike and yesterday was a serious test for any bike ( I told the local guys I'm on my TT bike but they took no mercy with route planning). Two guys in our group can live with me on the flats usually, one waved the white flag yesterday and the other said it was hard work to sit on. B)

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6km run. 2kms with my daughter on her bike and the dog. Then I dragged the dog another 4kms, she has speed but needs to work on her endurance.

Can't even begin to list what I have eaten.

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9 hours ago, FatPom said:

It went ok thanks.  A few rattles and a bit of tweaking needed but the roads in Somerset are a pretty harsh testing ground!

I know I'm compromised somewhat on 56 and would be equally compromised on a 54 ( same with a med/large in other brands). These aren't faults of the bike, more faults of my inflexible back and a long torso. I spent plenty of time in the aero possible yesterday and felt pretty good. I have to run the seat post fairly low and saddle quite forward.

 I don't think much of the FSA Gossamer crank (172.5), thinking about dabbling with a shorter crank, which will enable a slight rise and rearward shift of the saddle and open the hips up a bit.  I think I've made an error on the Fizik Mistica saddle, love the shape and the feel but went for a wide instead of standard.

Overall, I'm really happy with it, the handling is great for a TT bike and yesterday was a serious test for any bike ( I told the local guys I'm on my TT bike but they took no mercy with route planning). Two guys in our group can live with me on the flats usually, one waved the white flag yesterday and the other said it was hard work to sit on. B)

Nuffin better than the first ride on a new bike

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2 minutes ago, ironpo said:

Nuffin better than the first ride on a new bike

Luckily with Flipper in tow, we always have a ton of baby wipes, so it looks new again :)

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12km run with the youngest dog (pace undisclosed)

My other 2 dogs are getting a bit old, and tap out around 9-10km.  It's nice now the youngest is well enough trained to run really well off lead in the bush, obey everything stay close and not chase skips. He's nice company now I'm running a little longer.  I run the same set of trails and after 10 years it's  wee bit tedious.  He keeps it interesting.   He can run all day and then some!  Can't even tire him out when I'm on the bike.

(being a wobbly slow nigel no-friends, I ony run in the bush with the pups)

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102kms with a bit over 1,600m vert. Lots of fun with good bunch of guys.

3 cinnamon donuts and a chocolate milkshake. Now to eat my bodyweight in chocolate.

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80km ride then 25km run, pacing my Cerebral Palsy mate. Got to be a bit of a struggle by the end so hopefully he responds well to taper and we'll be ready to go for IM.

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3.6k bay swim, finally succumbed and used the wettie. Then 15 minutes of jog/walk at the dog park with the pup I'm looking after - it was a nice change to not be the only dogless weirdo there.

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2 hours ago, -H- said:

Now I can't move

DSC_1086.JPG

love your work

you'll be doing plenty of that in November  

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1 hour ago, Flanman said:

I'd get that lanced if I was you. 

FM

Thats what the vet said to the dog:whistling:

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2 hr solo ride today, a mix of aero time and climbing that saw me go up Cheddar Gorge and Burlington Coombe which gave me good feel for how the P3 climbs. I also experienced the first of the dreaded carbon rim brake squeal. It's pretty odd because in Mallorca I ran these wheels in my road bike with huge descents and got no squeal at all. The only difference is in the P3 I have Zipp carbon pads for Shimano and in on the Bianchi they are the Zipp Campag version.

strange:huh:

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39 minutes ago, FatPom said:

Thats what the vet said to the dog:whistling:

Charming

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45 min swim nice and easy, followed by a 45 min run at half marra pace.  on the weekend i was up in Broome and did a nice 90 minute beach run on cable beach and a 90km ride around Broome and surrounds.

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Finally back in the pool again after coming out of my chocolate induced coma over Easter.

3km. Felt absolutely shit, but good to be back in the water. Took till my last 50m rep in the 2nd part of the main set to actually swim a reasonable time for anything.

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9k run with 3 dogs. Started before sunrise with a headlamp - first time in 10 months so was good fun

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Two high speed (by MTB standards) crashes on the UNE Track this morning.

Busted my helmet, but it did its job.  Was a 20yo MET. Went and bought a new Scott from the LBS and put the bike (my wife's) in for a service as it ain't shifting too well now :whistling:

Damn I was riding like a Womble, kept missing the lines, front wheel washing out all the time (which was the cause of the two prangs on fairly non-technical but fast corners)

Limping around like a half-opened pocket knife now, but I'll come good.  Feel like a kid again with skin off everywhere :D

Edited by ComfortablyNumb
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Wanted to stay off the road this weekend to keep out of all the crap washed onto the roads after a couple of days of heavy rain - mainly giant prickles.

So I did an indoor trainer/treadmill -  (15min bike/5min run ) x 4

Watching the 1976 Paris-Roubaix.  

Most memorable line....... "a rare steak makes a substantial breakfast before a race like this"   as they tucked into big steaks before the race.

Interesting to watch - Merckx was a bit anal about his seat and bar height (and crashed out)

The cars and motorbikes were ridiculously hazrdous to the riders

Neutral service guy sat on the outside f the car going full bore hanging onto the roof racks.  When they found a rider needing a wheel, he took one off and gave it to them, they gave him the busted one, then took off and left him to change it himself. 

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50km roll in the hills. Ride time approx 2hrs, cafe time 1hr 30m. New PR on cafe time for me. White choc lamington.

Massive, inspirational 800m swim while my daughter had swimming lessons.

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1 hour ago, The Turtle said:

Wanted to stay off the road this weekend to keep out of all the crap washed onto the roads after a couple of days of heavy rain - mainly giant prickles.

So I did an indoor trainer/treadmill -  (15min bike/5min run ) x 4

Watching the 1976 Paris-Roubaix.  

Most memorable line....... "a rare steak makes a substantial breakfast before a race like this"   as they tucked into big steaks before the race.

Interesting to watch - Merckx was a bit anal about his seat and bar height (and crashed out)

The cars and motorbikes were ridiculously hazrdous to the riders

Neutral service guy sat on the outside f the car going full bore hanging onto the roof racks.  When they found a rider needing a wheel, he took one off and gave it to them, they gave him the busted one, then took off and left him to change it himself. 

Nice session.  

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1 hour ago, Fitness Buddy said:

Nice session.  

Yeah? Cheers. I have a short tolerance of the indoor trainer so it felt good and interesting. 

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2 hours ago, surfer101 said:

Where's FFF - Sam?  It feels like ages since he's been here

Hey Sam, all ok??

 

 

He's been on holidays and rippin up the training. 

Less trannie time more training time seems good!!

 

(Yeah he's all gud, just not posting)

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90kms down Beach Rd, second time down that way this month. That doubles the amount of Beach Rd rides I did last year.

White choc Magnum and 2 coffees.

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I did a hilly 90km with a hangover this morning. I really need some chips now but I'm all out (ate them all yesterday).  So I'm going to watch Wentworth in the bath and eat cheese on toast instead.

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Took all 3 dogs out to the sandhills for something different for my running. 

I used to come out here every couple of weeks and had forgotten how much I enjoyed it - it's an hour drive each way, so makes for  long session.

Not my longest running session, but it was fun.  Ended up with 5km. Did a couple of loops with all 3, then the older 2 pooped out so I went to my "bowl" - a sort of ampitheatre with a big bush in the middle.  2 older dogs lay in the shade and watched me go up and down all the insides.  The younger one would stop in the shade, wait till I was halfway up then sprint after me.  Then trot back to the shade with the others.

Quite fun actually, and a nice day for it. 

 

20170423_121122.jpg

Screenshot_20170423-212519.png

Edited by The Turtle
To add gratuitous gps track
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2 hours ago, The Turtle said:

He's been on holidays and rippin up the training. 

Less trannie time more training time seems good!!

 

(Yeah he's all gud, just not posting)

Thats great news, good for him & thanks for sharing 

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7 hours ago, The Turtle said:

I used to come out here every couple of weeks and had forgotten how much I enjoyed it...

Quite fun actually, and a nice day for it. 

You gotta do what you enjoy.  Sure it's important to do the 'training required' but you also need to fit in a few sessions that you do 'just for the fun of it'.

Pretty much all the training that I've done for the past several years has been just for the fun of it, but I've always had a few goals on the horizon that has helped keep things interesting.  Not so much this year, and my fitness has been suffering as a result of it.  The mojo's been missing for a while but I'm sure it will return...  Your posts about doing some sessions you really enjoy is motivating me to get out and do some of the things that I haven't done in years.  That'll get the juices flowing again!

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