Notices by silkevicious (silkevicious@libranet.de)

Another running recap!

Training load peak is just passed. Now the running load is lowering a bit to increase form until the 5k race. And last week i already secured a 5k improvement! During "RunWalkRun" exercise i did a race test and got at 7s to the target time 💪

The other days i did the usual exercises and indoor bike training. BTW in just 1 week we went from ~20°C to ~10°C...it was a bit of a shock for running but i handled it...

But today was a bad day for me...i think i injured myself during today run...
After around 10m of warm up i had to do "magic mile" (1mi at sustained speed). Almost near the end i felt pain in the biceps femoris zone. I lowered the pace and then walked back. Pain still here, can't walk normally now (can't extend correctly the leg).
Tomorrow will try to do some indoor bike to see if i have pain also with cycling or not. If yes i have to stop for some days and do some other exercises (stretch or else).

Despite the injury i run at just 2s from my 1mi PR...so the disappointment to what i can do in the next weeks (5k "race is in 2 weeks) is even higher...

#run #running #garmin #LunchBreakTraining

2 weeks and half passed since my last running recap and it's time to do another one.
In this phase the plan consist in increase resistance and speed.
I have to do longer version of the exercises (more reps or more km to do).
I also increased "manually" the training days from 3 to 4 to grab garmin badges improve faster my form. 😛
In the middle of the week i still do low intensity indoor cycling training while in the weekends i do some walking or some low effort cardio exercises.
After a month of garmin saying "unproductive" training status and lowering my running VO2 from 51 to 48 now it finally switched to "maintaining". I don't know exactly what caused it, i just followed the plan, maybe because my load while commute by bike was higher? I don't have a clue.
Despite what it said i improved both 1km and 1mi PR since last post...well i just shaved by 0.1s the 1km today but still 😛 (1mi PR improved by 6s)

Today is exactly 1 month to the 5k test...will i make it to improve my best? 😀
Let's see...

#run #running #garmin #LunchBreakTraining

It's been a while since my last post about my #cats for #caturday...fixing it!

#oberon

#robin

#neve

and all togheter... 😀

#cat #mastocat #mastocats #fedicat #fedicats #catsofmastodon

And now a running recap.
The first month of the training plan is over, so it ended the low aerobic base.
During this month i did shorter version of the exercises proposed (will be longer from now on):
Speed running, Hill running, Mile running, Run-Walk-Run.
Except the first week i wasn't sore like previous years, maybe new shoes did something? I bought Decathlon Kiprun KS500.2 (6mm drop) and they seems ok.
I also increased standard training frequency of this plan from 3 to 4 days per week and in the middle of the week i do an indoor training on the bike to not loose bike form.
During this month i improved my mile PR and was very close to my 1km PR and 5km PR already.

I really hope to improve more and beat my 5km best at the end of the plan 😀

#run #running #garmin #LunchBreakTraining

Time for a cycling recap. Commute season is over this year.

I didn't posted the latest 4 rides so:
45th and 46th rides took place 16/09 and 19/09, i did A-1 (16.7km, 130m ascend) with Base focus training plus running session in lunch break.
For the second one i had to mount front mudguard because it rained in the night and i didn't want to get too much wet.

These rides made me reach the requested level of low aerobic training.
Then the weather worsened and i had to think more about running sessions.
By the last week of September running plan changed the focus, requiring more high aerobic training. Nothing more easier for me.
Full force unconstrained 47th ride on 24/09 A-1 (16.7km, 130m ascend) resulted in making a new PR, lowering my best by more than a minute.
It was a pleasant surprise because it wasn't my aim to do it. 😀

I wanted to quit but then i thought "why not do last ride in october?" And i did it.
The final 48th ride, to leave with a mark this record season, i did D-K (23.7km, 300m ascend). It was very humid and cold, with light rain in the latest descend, and again with surprise i beat my best for 20s...and chain dropped too during the second ascends!

As said above, season it's over, but it was the best so far:
48 rides (previous best 42, 2018)
4 seasons (15/03 to 01/10, previous 2)
Of 33 different paths, excluding 11 new, 21 on 22 PR improved.
~1725km rode
~10500m ascended
~67h of time on the bike
avg ~2 days/week
avg morning temp 15
avg evening temp 24
avg evening ride time 46min
avg evening ride distance 19.1km
avg evening ride ascend 190m

See you next year for (i hope) a new record season! 😀

Last week we brought to our home a new #cat!
Please welcome #neve!
Name (meaning Snow) was chosen by my daughter of course.
We picked him from a shelter...he should be around 5 months old or so, and has different colour eyes 😀

(the close contact photo was from the adoption message but it's a bit old because now the colour difference is more, zoom the other picture...).

The other cats #oberon and #robin are accepting him now...except the first day 😅

#mastocat #mastocats #caturday

Tuesday was a great training day.
I #Bike2Work in the morning, then i did a #lunchbreakrun of ~5km and came back home by bike in the evening.
Did A-1 (16.7km, 130m ascend) with Base focus training, for the 44th commute ride of the season.
In the end of the day i wasn't even that tired after all... Pretty satisfied by current situation even if garmin tell me my training is unproductive -.-

Tomorrow i should make a recap about the #running of this week too.

#cycling #bike #Garmin #mtb #Commute #orbea #alma #rideOn

This week i started the usual Garmin Coach 5k Running Plan for the autumn 2024.
I picked Jeff Galloway which needs 3 running days/week so i can still commute by bike a bit at least in september, and do indoor training in october and november.
Final run is at mid november and target is 25min (5min/km). Current best is 26min and in the latest 2 years i always shaved a minute off from my PB. But any better result is accepted! 😛
Monday and tuesday foot and legs hurted a bit, wednesday felt better, yesterday i did a light "base" indoor training, but in today run i felt great: main exercise was running 3.2km in Run-Walk-Run mode and i picked the 3min run + 30s walk. Final pace was around 5:10 which makes me very optimist about the running plan this year 😀

#run #running #garmin #LunchBreakTraining

I was a bit busy lately, IRL issues and so, and i missed to post latest week's #Bike2Work rides.
I did the 41st to 43rd and this means i already beat my best season in number of commute rides (2018 i did 42, although i did those from july to november, unlike from this year from march to ??? ).
Focus was still at Base Aerobic training so i did A-1 (16.7km, 130m ascend) every of those days. No big efforts on the legs. Confidence with the bar extensions is increasing.
One of those days i encountered a roe deer, crossed the street and run away (see red indicator and zoom).

This week i haven't commuted both because IRL issues and stormy weather. But i started running season, see next posts about it. 😀

#cycling #bike #Garmin #mtb #Commute #orbea #alma #rideOn

Today i did the 40th #Bike2Work ride.
It was 28°C, a storm was getting closer and closer, strong wind was against and I did A-1 (16.7km, 130m ascend).
My plan was to do "base" training, but i feared more the storm so i pushed despite the wind in the first half of the ride, then i saw the storm wasn't in my path so i slowed down...

#cycling #bike #Garmin #mtb #Commute #orbea #alma #Bike2Work #rideOn