A busy day of training today. I didn’t fit in yesterday’s functional exercises, so I had to play catch up today.
Run. Warm up, then 10 mins of 10K pace, then jog back. It’s difficult to maintain a decent pace in the dark, on pavements with black ice, when the temperature is about 1 degree. But if I can run at 4 min/km pace in these conditions, I should manage it in the balmy summer sun on Dundee in May….
Then the strength functionals from yesterday. Single leg squats, hamstring raises with an ankle weight, lunges, then some ankle eversion and inversion exercises with the resistance band at the end.
Then back on the bike. The rear wheel is true again, and having cleaned it up after the race, it’s running nicely. The front mech cable has stretched significantly, so I need to tighten that up later on, but it still works. Just about. 20 mins warm up, then 12x 15 secs flat out with 1 min rest. The pleasing thing here is not the power, or the speed (although hitting 34 mph on the last sprint isn’t hanging about), it’s the HR of 140 for the warm up, and being able to bring it back to 140 after the sprints. The mad HR of 180 on the bike of a few months ago….
