mountain conquered, physically and mentally

wooop! just got back off one of the most exhilirating rides of my life, the mountain road which i've always considered a personal landmark to be able to ride up it has been rode up

the 3 mile stretch of the steepest road ive ever cycled on took about 25 minutes, coming back down was much more fun though, i went the fastest i ever had, at least 45 mph, possibly 50, but i had a headwind on the way down so unsure. i still have a smile on my face after it. hehe. unfortunately i havent got a new speedo for the bike after the old one got nicked so i've no idea what sorts of speeds i was doing, but from previous experience i can say i topped out on at least 45 mph.

anyways the lastest training, tbh not much but whatever:
tuesday: run 20 minutes (i know bollocks)
wednesday: ~10 mile ride, bout 50 minutes.


hope everyone's training more than they are blogging :D

Willy.

training this month

yoyo, sorry i haven't posted in a while, i urr, forgot, or something, anyways, training has consisted of cycling and running as i cannot get to an erg, as i am too poor, and i also dont want to. running is usually 30-40mins, i can't run much longer than this in one go as i will get shin splints very quickly otherwise, i have finally bought some proper running shoes though, which has helped a lot, cycling is always at least 35 km. typically ive been training 3/4 times a week, but not really doing much else.

last ten days:
thursday - 40 km ride, speed unknown
weekend no training,
wednesday - 40 minute run
friday - 40 mile ride, 2:20:00, 17.1mph (over brecon beacons btw)
today - i plan to go for a 40 minute run this evening

laters,
willy.

A song to finish

Right, a short post this week as I am off to the Lake District on Monday and then straight to Lancaster (literally), a combination which means I can't train this weekend if I want my training kit to be washed in time. So here it is:

15/9 - 4x6k (2'r) @18. 2:01.8, 2:01.7, 2:01.7, 2:01.3.
16/9 - 3x7k (2'r) @18. 2:01.7, 2:01.6, 2:01.3.
17/9 - 15k @18. 1:57.8.
19/9 - 5k Test (free rate) @28. 17:37.3 (1:45.7 splits), PB.

After that erg this morning I'm going to be in a good mood all day. That's almost 10s off my previous best, and it is still the best feeling in sport to put all that effort in and see it pay off. Incidentally I just weight adjusted that online - it's the equivalent of 16:40 for a 90kg guy, 16:17 for a 100kg guy. There is also a height, location and pansy adjustment factor which means that for a 6'7" bloke who lives near the Tideway and is a bit of a girl, that is the equivalent of him going faster than his girlfriend...

Anyway, I thought I'd sing you a song to finish. I thought about 'We'll Meet Again', but that's a bit depressing and old. So, instead, I thought I would celebrate the fact that my grand total for the summer was 807km (about 502 miles) on the ergo. So here goes:

http://www.youtube.com/watch?v=OEMYYNLbEtw

Good luck to you all for next year and whatever you do, don't get bumped by Fitz.

Total failure

So, my reasons for posting on the blog was to inspire the rest of KCBC into doing some training and to make people feel like they weren't the only ones trying to do something. Well that failed miserably didn't it? So I'm going to turn to mild gloating:


8/9 - 3x7k @18 (2'r). 2:01.8, 2:01.7, 2:01.4.
9/9 - 4x6k @18 (2'r). 2:01.9, 2:01.8, 2:01.7, 2:01.6.
10/9 - 15k Fartlak (10 @20 every 1k). 1:59.5 on average - was really tough for some reason today.
11/9 - 3x7k @18 (2'r). 2:01.8, 2:01.7, 2:01.6.
12/9 - 4x6k @18 (2'r). 2:01.8, 2:01.7, 2:01.6, 2:01.5.
13/9 - 15k @18. 1:58.3. This was wonderful. So easy. It won't last...


Anyway, so that takes my grand total to 742km for the summer. And here's the mild gloating - I've been training most of the summer so starting rowing again is going to be a lot less painful for me than the rest of you...

Mileage

After the pathetic 15k attempts at the end of August, I rested for a few days intending to return for 3 weeks of decent training. I started off with some gentle exercise - on the 30th I cycled to tennis, whilst 3 days before I cycled with my sister down to Medway rowing club and went on a bike ride while she went out sculling. I reckon I did 18k of rolling hills in addition to the 5k or so each way to the club. Anyway, after that:



1/9 - 3x6k (2'r) @18. 2:01.8 (all three).
2/9 - As above, 2:01.8, 2:01.7, 2:01.6.
3/9 - 60' exercise bike. 20.9 miles.
4/9 - 3x7k (2'r) @18. 2:01.7, 2:01.6, 2:01.6.
5/9 - 4x6k (2'r) @18. 2:01.8, 2:01.7, 2:01.7, 2:01.5.
6/9 - 15k @18. 1:58.8.


So, a fairly solid return to training. I was not far off 100k for the week, which is usually a good sign. My grand total for the summer (to the 6th) is now 622km on the ergo (excluding warm-ups etc.). It is possible that by the end of the summer training I will pass 750km. Yet strangely it really doesn't seem like I've done an awful lot.