DT - Looks painful. I think I'll leave massage to the experts.
I'm basing sessions on Daniels' Running Fomula, which gives a true threshold for me of about 6:36, similar to McMillian, but also allows adjustment for longer tempo runs. Eg 40 mins at 6:50 or 60mins at 7:00.
PP - Thanks for the recommendations but the thought of maintaining 'threshold' effort on a bike for 15-20 mins at a time scared me somewhat, so I repeated the 3 x 9 minute progressions (60, 70, 80% HRR) from Monday. Once I get going it feels ok but that first build up to 80% is hard work.
For me it feels much harder than running. 80% on the bike is tough; much harder than running and maybe the heat and fewer external stimuli make it feel more intense. Maybe I'm just not used to it.
Marrow - I misunderstood your tempo paces; they look quicker than I would expect for a 1:28-1:30 runner. Didn't realise they were possibly incorrect.
Pete - I think 7k of intervals off 60s a good session. Good pace too.
Marrow - That's a cracking pace and raises the question: what is your target HM time? I've heard the the 210 isn't great on a few occasions recently. I have a 405cx that I've had for about 5 years. Still going strong. Only fault I can find is that you can't set auto laps/splits based on time.
Think I'll try another turbo session tonight. Can you spin aficionados recommend a session: 45-60mins?
Just done 5 miles. Extremely busy with work at the moment, so I felt quite guilty about nipping out of the office.
Tempo last night was supposed to be 40 mins (or 6miles) at adjusted T pace of 6:52. Found it difficult to maintain an even pace (I suspect gps may have been playing up) and it felt much too much like hard work so I cut the tempo section short at 5 miles.
Looking at the figures today might explain why it felt so hard. Paces were 6:55, 6:37, 6:34, 6:47, 6:51. Perhaps I should pretend I meant to do it like that and it was some soft of extremely effective pyramid session.
DT - Are you sure that cycling/spinning isn't aggravating your hip? I would imagine that the stresses on the hip aren't that different for running and cycling.
I have never have a problem with running shoes. Despite buying them on line without gait analysis and trying a variety of brands and models, depending on what is in the sale, no pair of shoes has ever caused an injury.