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So another week has passed us by & we quite enjoyed this one - starting to feel the benefits of all the training in most areas. We are working to a stricter Training Plan now that we are on the 6 month countdown to Barcelona. I will publish this just as soon as I can work out how to link a document to this Blog (any help here would be appreciated).
Monday was a long 4.5 hour bike - small chain ring & in the saddle all the way. Loved it - felt really easy, still getting some good mileage in but still fresh the next day for more training.
Tuesday was the usual AM swim but joined this time by Alan & James who both put in a good effort.
Tuesday night was Brick session night - 3 laps (12 miles) of Strathy Park increasing speed by 2 mins per lap then off the bike for a 15/20 min run.
Wednesday was a rest day, Thurs am Core & Stretch first thing then I headed back to the Harriers for a 7.5 mile run out through the Glen & around the lanes. I actually found this remarkably easy - a good controlled tempo run & I was very pleased given that the running is on the back burner at the moment.
Mrs A has been getting a couple of rub downs on her calves by our Sports Therapist Grant to try & ease them off so that is hopefully getting sorted now.
Friday was a very well attended swim session due the holidays then Mrs A went for a 6.00am run on Sat morning while I went out with the boys for a 2 hour bike round the lanes - a beautiful morning - clear, cool & sunny. A good performance from Don on his first outing with us - kept up really well even on a hybrid so we were all impressed.
Sunday was our EKRC Bike race day - a 39 mile APR (pursuit race) from Strathaven - Muirkirk - Douglas - Kirkmuirhill - Strathaven. Nice & hilly but no wind for a change. Unsure what to expect for times we were both really pleased to get under 2 hours. I was 1.52 & Mrs A was 1.59. Actually quite enjoyable & so much better than our last attempt round this circuit (Mallorca has made a huge difference). We both felt relatively fresh after & will probably go for a run round the Glen tonight to top it off.
Happy Easter All - we are off for a well deserved Egg!!
2 comments:
Cupar sprint triathlon 12-04-2009
No easter eggs for me this morning, up early and off to fife . Did not get lost today - usually do whenever i tri to find Cupar .The sky was blue but with some ground frost and @5degrees .
Got registered and set up the red stand in transition.
Again no coke and mars bars in the machine but today i was prepared .
Off in the 3rd swim heat and last in the lane - my favorite position passed two ladies but somehow was last out of the lane – maybe having 5 year old lane counters is not the best option !
Into transition and the decision of jumper or not – made the wrong one and was far too hot ,anyway 2 scalps in transition , 3 on the path to the road and then a steady overtake on the first lap . second lap started well with a couple of scalps but then got within 5 bike lengths of someone who was just enough slower than me to hold me up but just fast enough that i could not take him in the required 30 secs . Got right up the back of him on a steep bit but at this stage i had refuelled (half mars bar duo ) and in the attempt to get past breathed about half of it in – this provoked a response similar but more violent than Gens fly breathing episode the other week – so i thought i'll get him on the descent . Got back up to speed and i could see him braking for a sharp righthander – much harder than i expected – so i slammed on the anchors and nearly had the rear wheel up to avoid the nice red audi which was barrelling up the road . Anyway thought i would never get him but some hard work on the 53 16 and i got him and the girl in front of him . And then to T2 . The marshall helpfully pointed out that i had too many clothes on ( big girls blouse was the comment)
Off onto the run and the chap i had tried so hard to catch ran into and then past me – could not catch him to thank him ! So 3 flat laps and thats it over – great course for me felt strong but only on the 3rd lap (when another guy passed me and i thought i had better speed up) , looked at the watch and again didn’t believe it – i am awaiting the official result but looks to have been a bit faster than last year ( and i did 2 extra lengths IMO )
So more swimming for me
took some pics but cant get them into this for some reason
Hey, I can still ride a bike. Wonder if I can still swim...
Impressed at the beautiful, quiet back roads between EKB and Eaglesham - not impressed by car driver's crap signalling in EKB.
Don
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