At last I feel like I am returning to something similar to the form I was in earlier this year, before I started having problems with my foot (and before I went on holiday). The same workouts I found hard to complete last week were much more doable this week.
Now that I finally have my triathlon bike back (although I am still waiting to hear the verdict from Zipp on the disc wheel) I went for a slightly longer ride to try out the new position with the upwardly pointing J-aerobars which do indeed seem more comfortable and to allow me to apply more power.
Apart from the two quality workouts (one speed, one with hills) which were a more successful repeat of last week, I was in a conference in Barcelona during the second half of the week and in Ciudad Real at the weekend. Not really knowing where to go in Barcelona nor having the time to start from anywhere but the hotel, I did a kind of random run in the vague direction of the sea then in search of the Familia Sagrada (Gaudí's gothic cathedral) and ended up finding neither. It was so fraught with pedestrians, bikes and especially traffic lights that I had to stop almost every couple of minutes - really not a very exercise friendly city (my conclusion probably being somewhat biased by all the nonsense going on right now about an illegal referendum for the separation of Cataluña). All the stopping meant that I recovered enough to be able to run faster than I would have done normally, so - GPS error permitting - I actually ran 10K in just over 38 minutes. I thought of it more like interval training than as a "tempo run".
I enjoyed the longish run I did in Ciudad Real a lot more. The previous Sunday I had struggled to run an hour at a slower speed (admittedly on a hotter day with more hills) so I was relieved to be able to put that down to an anomaly. It was actually raining - very unusual in those parts - so I was the only one mad enough to be outside but it was a good deal more pleasant, I can tell you, than running in the sun: I still needed a cold shower to cool down afterwards. My run took me through the nearby village of Poblete which will be the venue of a Zombie Holocaust next weekend, that a friend of mine is taking part in. If it weren't for the date then I would be very tempted.
Now that I finally have my triathlon bike back (although I am still waiting to hear the verdict from Zipp on the disc wheel) I went for a slightly longer ride to try out the new position with the upwardly pointing J-aerobars which do indeed seem more comfortable and to allow me to apply more power.
Apart from the two quality workouts (one speed, one with hills) which were a more successful repeat of last week, I was in a conference in Barcelona during the second half of the week and in Ciudad Real at the weekend. Not really knowing where to go in Barcelona nor having the time to start from anywhere but the hotel, I did a kind of random run in the vague direction of the sea then in search of the Familia Sagrada (Gaudí's gothic cathedral) and ended up finding neither. It was so fraught with pedestrians, bikes and especially traffic lights that I had to stop almost every couple of minutes - really not a very exercise friendly city (my conclusion probably being somewhat biased by all the nonsense going on right now about an illegal referendum for the separation of Cataluña). All the stopping meant that I recovered enough to be able to run faster than I would have done normally, so - GPS error permitting - I actually ran 10K in just over 38 minutes. I thought of it more like interval training than as a "tempo run".
I enjoyed the longish run I did in Ciudad Real a lot more. The previous Sunday I had struggled to run an hour at a slower speed (admittedly on a hotter day with more hills) so I was relieved to be able to put that down to an anomaly. It was actually raining - very unusual in those parts - so I was the only one mad enough to be outside but it was a good deal more pleasant, I can tell you, than running in the sun: I still needed a cold shower to cool down afterwards. My run took me through the nearby village of Poblete which will be the venue of a Zombie Holocaust next weekend, that a friend of mine is taking part in. If it weren't for the date then I would be very tempted.
Monday: short ride on tri bike
Tuesday: 6 x 1,6000m @ 3:30 (5 sets) - 3:25 (one set)
Wednesday: weights 3 x 12 x 65%
Thursday: 10K in 38:10 (@ 3:49 stopping for traffic lights)
Friday: -
Saturday: 6 x (400-200), 400 @ 4:00 w/ 10%, 200 @ 4:00 w/ 12%
Sunday: 16.71 km in 70' (@ 4:11)
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