Running

First club "interval" session of the year, not sure what the coach has been smoking over Christmas, but the rests between intervals were burpees, and the intervals were up and down the same hill...

At rugby training Burpees were for explosive power.

Combining them hill repeats sounds fecking evil. I'm guessing your coach did'nt get what they wanted for Christmas.

^ this!

That combined with having a 7ft tall Texan (coach) run next to me for the final 100 m of each climb telling me to go fast because this is where the gains were made made me feel like I'm actually an extra in full metal jacket...

Feels so good to be going out and pushing myself again, the last few weeks of slow runs have been good but you just dont get that runners high you get after going out and just going for it.

rounded out my 6th consecutive day of training perfectly, don't think I could have run another mile tbh. will gladly take tomorrow as a well earned rest day now.

oh and also finished this months strava 100km prove it challenge which was nice :)

nice one!

I'm definitely looking forward to a rest day, and tempted to take two days off this week.

done 7k at my long run pace (I'm trying to spend as much time going at 12km/h as possible so come race day that pace is almost robotic)

I've booked in to do a cycling power test tonight on my clubs watt bike and then do a spinning session afterwards, and the quickest way to get tot the clubhouse is by cycling so I've probably got the best part of 3 hours of cycling today.

Run into work tomorrow will be about 13k, and then I'm stopping until Saturday morning.

my next training block looks like this...

5mi Tempo (8:20m/mi) + 3mi warmup/cooldown
4mi easy (9:30->10:10m/mi)
8mi easy (9:30->10:10m/mi)
8mi long (9:10m/mi)
4mi easy (9:30->10:10m/mi)
8x600m,400m recover (7:20m/mile) + 2mi warmup/cooldown
rest day

will probably give running all the way home (10 miles) a go tomorrow and do the first 2 miles as warmup, 2 miles at end as cooldown and walk the last mile.

Weak google-fu you display. Burpees are a cross between a squat-thrust and a star jump (well, not everybody jumps but it's always a return to fully upright stance). Why do you assume he wasn't, when he says he was? Burpees are popular in high-intensity workouts; you can often see BMF trainers putting their groups through them in London's parks.

and everywhere else in U.K
cue "training for people who LIKE BEING SHOUTED AT BECAUSE THEY CANT MOVE THEIR CARCASSES THEMSELVES"

See you at the Boscome 5k this Friday J?

nice one!

I'm definitely looking forward to a rest day, and tempted to take two days off this week.

done 7k at my long run pace (I'm trying to spend as much time going at 12km/h as possible so come race day that pace is almost robotic)

I've booked in to do a cycling power test tonight on my clubs watt bike and then do a spinning session afterwards, and the quickest way to get tot the clubhouse is by cycling so I've probably got the best part of 3 hours of cycling today.

Run into work tomorrow will be about 13k, and then I'm stopping until Saturday morning.

If you do the power test properly you simply won't be able to do the spinning class. If you can do the class then the power test was a waste of time as it will massively under-estimate what you can actually do.

Going to do the power test properly and see how I feel, an hour of spinning in a light gear will aid recovery and act as a decent warm down, no?

I'll report back later though :)

Please film yourself in the spin class.

Maybe put a couple cushions either side of the spin bike.

See you at the Boscome 5k this Friday J?

yes yes, looking forward to it. gonna be messy

Have now done some exercise every day for 9 days, and feeling almost like a (highly mediocre) runner again.

Managed a treadmill 5km today in 21.40, not sure how long it'll take to knock another couple of minutes off that. Treadmills totally suck dogsballs, but ran home on roads last night and back didn't like it, so treadmills and offroad it is.

Anyone doing Parly Hill next weekend? Should be utterly filthy, which is when it's at its best...

Please film yourself in the spin class.

Maybe put a couple cushions either side of the spin bike.

surely a 40 minute FTP is the same as running a 10k?

Give myself 10 minutes and a few calories and I'll be ok?

Right?

If its anything like erg testing in rowing, if you're not falling off the bike as the timer stops, you've not done it right

Ok, I get the message, I'll just wobble home then!

FWIW, having just read up about it a little bit more, you shouldn't be quite falling off the bike. Only 95% effort ...

If you enjoy it, do it again next week with the spin class after ;)
But I would guess its not worth doing it without full commitment, otherwise the figures might be pretty inaccurate

I've done a few for that study I took part in a year or so ago. They hurt like anything. And are always disappointing.
I found it relatively hard to walk afterwards.

Talking of testing, helped out a uni mate doing some Rowing stuff for his sports science degree.

There we're three 2K tests (similar Id guess to a 10mile TT / 5k run ?), but you did them without any feedback on distance (actually one was 1750, and one was 2250). That third one killed me. Blerguh

I've not ever thrown up from exercise except when rowing.
I miss it.

Ive never thrown up from cycling and while i did a bit of sick in my mouth on Monday during swimming i think that was a bad reaction to adding squash to my water..

I've thrown up running quite a few times...

You swim in squash?!?

Don't think I've ever done anything longer than marathon when I didn't throw up. And in distance swimming, mastering throwing up without missing a stroke or a breath is a proud rite of passage. It's all about leaving it all out there...

Throw up everything so violently I near passed out after a long climb once. But then I was having stomache issues.

Did a couple of 700m assent repeats after. Man I was thirsty.

yes yes, looking forward to it. gonna be messy

Cool, I'll make sure I actually turn up on time. Although it was fun starting dead last and chasing down the pack.

oh yeah great a vomit conversation, in amongst all the other starva and other tech bollocks a chat I can contribute to.
belting out a 10 or 5 k and then knowing the last half means business is time for a pavement pizza, a technicolour yawn, a barf, a vom, a chance to really wring out all thats left inside and GO FOR IT.

After about 4k on todays run my tibia started hurting. I tried for a while but walked back because I didnt want to force it. This bad?