It's now only 2weeks today till the World Duathlon Champs at Arthur seat so the past few weeks training have been specific to the race.
The key sessions of my week have been, 400's and 1k run intervals and bike intervals on the course.
A Friend from work Zac (an excellent Algerian runner, 62min half marathon pb) has been helping me with my running preparation and has had me down at the meadows perfecting my running speed. It's strange how such a short session can kill you for the rest of the day. The first time we did our 400 reps I was wasted for the rest of the night, we only did 6 reps with a run recovery of 60-70secs, but that maximal effort was straight to the point. 6mins of effort, it really is quality over quantity.
With the bike reps I've been training with 2 fire brigade friends who are also doing the worlds, both of whom are really strong bikers, so I've properly been getting a doin every week trying to keep up with them. This week was our biggest and hardest week on bike course intervals, when I told the guy's what we were doing there was slight dread as they knew how hard the session would be, particularly as the previous weeks had been killer sessions and this one was tougher still.
The aim of the session was to do as much of the 5lap bike course as possible (part of the course is the opposite way on a one way road) so we went for 5 laps starting at the bottom of the decent all the way to the end of the main climb, which yes meant us climb up the Wong way of a one way system, but we were careful not to get in any ones way. So all in all we would be doing intervals of 4/5ths of the actual race course laps.
I can tell you know that the race is going to be a brutal one, it's already be doubt the hardest World Duathlon course ever and I think that is definitely going to be true. By the end of the session we were all knackered and that was without doing the 10k before hand and we had recovery reps between the intervals. The good think is it's going to hurt for everyone and I'll have the knowledge of the course in and out and when it hurts knowing I've probably hurt worse in training.
Feedback from all of these sessions over the past few weeks, keeps me positive that I'm in good shape. A good bench mark is going to be the Peebles duathlon tomorrow (Sunday 22nd Aug). It might only be a sprint 5k, 20k, 5k but it will be a good test of how everything is coming together, plus a lot of the Scots doing the Worlds are also racing it so it should be a competitive race. Can't wait to get racing again.
The key sessions of my week have been, 400's and 1k run intervals and bike intervals on the course.
A Friend from work Zac (an excellent Algerian runner, 62min half marathon pb) has been helping me with my running preparation and has had me down at the meadows perfecting my running speed. It's strange how such a short session can kill you for the rest of the day. The first time we did our 400 reps I was wasted for the rest of the night, we only did 6 reps with a run recovery of 60-70secs, but that maximal effort was straight to the point. 6mins of effort, it really is quality over quantity.
With the bike reps I've been training with 2 fire brigade friends who are also doing the worlds, both of whom are really strong bikers, so I've properly been getting a doin every week trying to keep up with them. This week was our biggest and hardest week on bike course intervals, when I told the guy's what we were doing there was slight dread as they knew how hard the session would be, particularly as the previous weeks had been killer sessions and this one was tougher still.
The aim of the session was to do as much of the 5lap bike course as possible (part of the course is the opposite way on a one way road) so we went for 5 laps starting at the bottom of the decent all the way to the end of the main climb, which yes meant us climb up the Wong way of a one way system, but we were careful not to get in any ones way. So all in all we would be doing intervals of 4/5ths of the actual race course laps.
I can tell you know that the race is going to be a brutal one, it's already be doubt the hardest World Duathlon course ever and I think that is definitely going to be true. By the end of the session we were all knackered and that was without doing the 10k before hand and we had recovery reps between the intervals. The good think is it's going to hurt for everyone and I'll have the knowledge of the course in and out and when it hurts knowing I've probably hurt worse in training.
Feedback from all of these sessions over the past few weeks, keeps me positive that I'm in good shape. A good bench mark is going to be the Peebles duathlon tomorrow (Sunday 22nd Aug). It might only be a sprint 5k, 20k, 5k but it will be a good test of how everything is coming together, plus a lot of the Scots doing the Worlds are also racing it so it should be a competitive race. Can't wait to get racing again.
No comments:
Post a Comment