CD - Congrats on the V50 non-bling rubbery goodness.
Alan - Excellent training. Any targets for the 5,000?
TT - What size tyres are you running on the road bike? Having recently changed from 23c to 25c on my Summer bike, and running 32c on my tourer, I can safely say this is one of the biggest differences you can make to comfort. Might be worth considering larger tyres if you've got the clearance. Good quality tyres are worth the extra spend as well. And good luck for the Ballbuster, I hope you have less discomfort than me trying to work out the optimum cold-weather clothing strategy!
Yesterday I went for my first run in seven days after getting over a cold. On the bright side, my legs felt very strong, but I'm not sure I've got enough mojo for another 3,000m race at the weekend. Besides in this weather I feel more inclined to get on the bike for some pre-tour conditioning, rather than blasting running sessions. Will probably endure this evening's 5 x 1200 session (must remember to take a water bottle) and have a more chilled ride tomorrow afternoon/evening.
Ah, it's only a race. I booked the donation about three months ago.
Jimbob - Good effort, love the specs!
I've been cheering myself up through the cold by progressing with bike tour plans. So far we've booked return flights to Vancouver, (most) transport/accommodation through Seattle and Portland, accommodation in San Francisco, and overnight sleeper train back to Seattle. I've even planned a bike/brewery tour in Portland before the cycling begins in earnest. So it's just a small matter of sticking to schedule for 750 miles from the N. Oregon coast to San Francisco, or we'll never get home again. That would be a shame.
Padams - Looks like a decent 800m debut, and based on my experience of 200m reps, the sprint wasn't too shabby either! The last time I threw a javelin I was about 11, and petrified of stabbing myself in the ear.
Massive "d'oh!" here... for some weird reason, my previous Google search for BMC fixtures brought up the race schedule for 2005 (same calendar days as 2016 just to confuse me even more), hence my confusion over dates and venues. Anyway, the long and short of it is, my only sensible option for another 3,000m race is the Herne Hill open at Tooting on 23rd July, but that's one day after I'm giving blood. Hmmm... could be an interesting experiment! Big lump of steak on Friday night maybe?
(Sorry, Watford's far too remote for a school night!)
^ What he said. A good hard rep session would get my HR up to around 90-95% max, so you're not that far off.
BTW, a note on using a HR monitor for reps sessions. There's no point trying to use HR during the session itself for pacing, since it takes some time for HR to reach peak level, and you'll most likely see a gradual increase in max HR for each rep as you get more warmed up through the session. Best to try and keep the pace constant throughout so that the last rep is hard but manageable. But it can be useful to have a look at HR stats after the session as it may give you some info about fitness; as you get fitter your HR should drop more quickly during recovery periods. (But again, it may still be higher during the last recovery period compared to the first.)
220-minus-age is obviously a load of rubbish, so you need to do a max HR test, although in my experience the usual protocol of running up a hill a few times is not necessarily any more likely to generate something close to your true max compared to either an extremely hard rep session (preferably something longer than 400s to give your heart time to get there), or an all-out 5k or 10k race. As VDOT says, make a note of the highest figure you record, use it as a working estimate until you see a higher value.