This week was time trial week, time to find out where I was standing progress-wise, although I have to say I've never done the TTs to establish baseline data... so this will have to do to establish the baseline, and my subjective comparisons to where I was a good couple of weeks ago.
Weekly summary
Running: 23.05 km
Swimming: 5 km (includes OWS)
Cycling: 85 km
Total time: 7:51 hrs
Sunday, 8th May
Felt extremely shattered after Saturday, but planned on doing OWS today. When I woke up at 5.30 am, I felt extremely dizzy and my tummy was rumbling quite badly. I felt rather weak and decided it was not a good thing to go swimming in the cold water. So went back to bed and allowed my body to recover fully. So today was the rest day, instead of Friday.
Saturday, 7th May
Richmond Park, Bike TT and transition session
Rode to Richmond Park and then we had a short warm-up ride - Garmin data here
Followed by a 2 lap TT around the Park, clockwise, taking in the big hill - came through in 41.47 min for 21.6 km (with the second lap being 10 sec faster than the first lap). On the second lap it also started raining, not pleasant, but it felt more consistent and even than the first lap.
Then rode to playing fields to practice transition. Learned the hop on (with the bruises to show for it). Unfortunately, watch died due to low battery... so incomplete data on the km.
Friday, 6th May
Latimer Road Pool, Swim TT
I moved the swim session to Friday, because I planned to go OWS on Sunday morning.
Session started straight into the first time trial to simulate a triathlon start.
750 m - 14.27 min
6 min active recovery
750 m - 14.14 min
200 m swim down
Total distance: 1800 m
Total time: 45 min
Thursday, 5th May
Battersea Park, 5000m time trial
Time for some time trialling. Now I'm not a fan of running 5km round on the track, but I was supposed to do 47 secs per 200m and that gets a bit difficult when running on the road. So I resigned and went on the track. Unfortunately, the watch again kept mucking up a bit not getting the 200m on the track right to take splits, and so the data shows, that I ran more then 5km, when I didn't (fail).
I was ahead of the required time by about 3 seconds per 200m until 3km, then had 2 dreadful laps where I lost all advantage and slipped to about 50 m behind. I only caught up about 20 m during the last 2 laps. It was hard and it wasn't fun, but it was satisfying in a weird way.
5 km time trial - 19.44 min - Garmin data here
Warm-up jog: 12 min, 2 km
Warm-down jog: 26 min, 3.9 km
Wednesday, 4th May
This turned into a double session since I took advantage of getting into some Open Water Swimming. But first the bike session in Richmond Park. The session was
30 min warm-up ride
10x 30 sec sprint up to 24 mph (I interspersed them and rode along the bottom between Robin Hood Gate and Roehampton Gate), the wind did not help the sprints, but I felt I was going quite well and strong.
Warm-down ride was to Ham Lake for the Open Water Swim
Garmin data here
Ham Lake had a balmy 16C, which sounds agreeable this early in the year, but when I was standing still I pretty much immediately started shivering. The session was 1 hour long, but I don't know how far we did - the Garmin 310XT (supposedly designed to do this kind of thing) did not perform as intended. It showed I swam 2.7 km in 20 min and my top speed was 136 km/h - epic fail. Initially, we did a few exercises to get used to the water and the wetsuit and then slowly extended our swims around the lake, longer and longer.
Lastly, we practised some group starts and a wee bit of cat and mouse around the lake. Think I'll need a couple of more sessions.
Rode home on the bike and it got quite late (forgot front light - urgh).
Garmin data for that here
Tuesday, 3rd May
Battersea Park, Track session
This was a 4x1km rep track session. The target time was 3.38 min per rep. off 6 min rest.
The actual reps were waaayyy faster which I was quite pleased about, especially since I did not really feel the love when I started warming up.
11 min warm-up jog, drills and strides
4 x 1000 m off 6 min rest (3.34, 3.34, 3.32, 3.36)
25 min warm down jog
Total distance: 11.8 km
Monday, 2nd May
Wimbledon College, Windmiler Pool session
It turned out to be quite a long session (2.2 km) on the back of last night's long session. Used paddles for part of the session to prevent more aggravation to my left rotator cuff, but even the few efforts seem too much. Think there is something wrong with my technique - a tiny detail, but can't figure out what.
400 m warm-up FC & Back
2 x (doggy paddle, water polo, fists, swim)
12x 50m off 10 sec rest with every 4th sprint (did 4 with paddles, 4 without, 4 with) - 200 m swim
8x 50 m pull off 10 sec with every 2nd sprint - 100 m swim
4x 25 m at 200 m race pace off 5 sec rest
200 m warm-down (FC + back)
Sunday, 8 May 2011
Saturday, 7 May 2011
Training week starting Mon, 25th April
This week was the "Stay-at-home-Training-Camp" and with the weather being beautiful, who needs to go to Italy or Spain?! Had a pretty tough week that kicked off with the Thames Turbo Sprint Triathlon and then went into double sessions for 3 days of the rest of the week. Quite enjoyed it... It definitely feels like I am making progress. I quite missed training like this and it reminded me of my student days... ah, the joy!
Sunday, 1st May
Morning session: decided that my running needs a bit more of an endurance element, so started to introduce a recovery run, today is the first one
7.7 km in 44.26 min HR was nice and low
Garmin data here
Afternoon session: Pool swim at Latimer Road
24 lgs warm-up with every 4th not FC
3 lghts kick, 40 sec rest
3 lghts pull
4x 2 lghts quick (61 ish) off 15 sec
7 x 7 lghts @3.50 off 40 sec rest
4 x 3 lghts @1.35 off 30 sec rest
7 lghts warm-down, different strokes
Total distance: 3.18 km
Time: 1 hr 25 min
Quite pleased with this session. Finally getting closer to the times I'm supposed to do. Also hit a new distance target of 3 km in a session! Yay! Gave me a huge amount of confidence. :-)
Saturday, 30th April
Bike session
Ride out to Shepperton, 2 x 10km time trials, on return 15 min brick run in Richmond Park
The wind on the TT session was immense. On the return to the start, it was like hitting a brick wall, but suppose that makes it all the better. Fought through it, using the appropriate French vocabulary.
First ride was 17.20 min, break 7 min and second ride 17.46 min. Ride back to Richmond Park
Brick run felt good, legs moving fine. 7.5 min out and then return to start line. Covered 3.6 km, so that's quite pleasing.
All in all: 64 km in 2 hrs 55
Garmin data here
Friday, 29th April
Rest day
Thursday, 28th April
Morning session: Bike ride to Chertsey and Thorpe Lake
It was blooming cold and the winds continued. When I got home I was freezing. Wrapped up warm and had a hot shower. Ride was also a bit longer than envisaged, but hey ho...
2hrs 51 min bike ride - 65 km
Garmin data here
Afternoon session: Track session, Battersea Park
This was meant to be a 15 x 400 m session at 83 seconds with 30 seconds rest. However, after 10 I ran out of speed the times dropped significantly within a short time, even though I had already adjusted the rest after the 5th run. Abandoned the session and went for a long warm-down, for lack of ability to deliver quality.
Suppose it's all been a bit much with double sessions, but hey... head down and get on with it.
Garmin data here
Wednesday, 27th April
Morning session:
Intervals in Richmond Park
This was the same session as last week: 5 intervals through the middle of the park. Maintained times from last week, but dear oh dear... THAT WIND!! My up-hill reps were faster than my down-hill reps. That should tell you something.
Garmin data here
Afternoon session:
Swim session at Cally Pool, North London
700 warm-up with every 4th not F/C
750 m at cruiser speed (14.42 min) - felt actually quite good and fluid, 4 min break
3x 400 m with 90 sec rest, 7.29, 8.20 (miscounted laps), 7.25)
200 m warm-down swim
Total distance: 2.9 km
Duration: 90 min
Tuesday, 26th April
Continued with sessions as normal, not much of a break and relax there. But hey ho, must go on... especially since this was the week of the "Stay-at-home-training-camp"
Track session in Battersea Park, did session round the park not on the track
3x2000 m (7.41 - 7.49 - 7.45) target time was 7.50, so quite pleased. Break was 5 min after each
Garmin data here
Was a bit of a struggle, but legs did cooperate eventually and was quite surprised to be able to go faster pace.
Monday, 25th April
Race day: Thames Turbo Triathlon
Cycle there: 40 min bike ride - Garmin data here
Check in and race - no swim time, but bike time and run time - Garmin data here
Race report is a special blog
Afterwards, I rode home: Garmin data here
Didn't particularly enjoy the ride, cos massively tired, but made it home in the end. Shattered!
Sunday, 1st May
Morning session: decided that my running needs a bit more of an endurance element, so started to introduce a recovery run, today is the first one
7.7 km in 44.26 min HR was nice and low
Garmin data here
Afternoon session: Pool swim at Latimer Road
24 lgs warm-up with every 4th not FC
3 lghts kick, 40 sec rest
3 lghts pull
4x 2 lghts quick (61 ish) off 15 sec
7 x 7 lghts @3.50 off 40 sec rest
4 x 3 lghts @1.35 off 30 sec rest
7 lghts warm-down, different strokes
Total distance: 3.18 km
Time: 1 hr 25 min
Quite pleased with this session. Finally getting closer to the times I'm supposed to do. Also hit a new distance target of 3 km in a session! Yay! Gave me a huge amount of confidence. :-)
Saturday, 30th April
Bike session
Ride out to Shepperton, 2 x 10km time trials, on return 15 min brick run in Richmond Park
The wind on the TT session was immense. On the return to the start, it was like hitting a brick wall, but suppose that makes it all the better. Fought through it, using the appropriate French vocabulary.
First ride was 17.20 min, break 7 min and second ride 17.46 min. Ride back to Richmond Park
Brick run felt good, legs moving fine. 7.5 min out and then return to start line. Covered 3.6 km, so that's quite pleasing.
All in all: 64 km in 2 hrs 55
Garmin data here
Friday, 29th April
Rest day
Thursday, 28th April
Morning session: Bike ride to Chertsey and Thorpe Lake
It was blooming cold and the winds continued. When I got home I was freezing. Wrapped up warm and had a hot shower. Ride was also a bit longer than envisaged, but hey ho...
2hrs 51 min bike ride - 65 km
Garmin data here
Afternoon session: Track session, Battersea Park
This was meant to be a 15 x 400 m session at 83 seconds with 30 seconds rest. However, after 10 I ran out of speed the times dropped significantly within a short time, even though I had already adjusted the rest after the 5th run. Abandoned the session and went for a long warm-down, for lack of ability to deliver quality.
Suppose it's all been a bit much with double sessions, but hey... head down and get on with it.
Garmin data here
Wednesday, 27th April
Morning session:
Intervals in Richmond Park
This was the same session as last week: 5 intervals through the middle of the park. Maintained times from last week, but dear oh dear... THAT WIND!! My up-hill reps were faster than my down-hill reps. That should tell you something.
Garmin data here
Afternoon session:
Swim session at Cally Pool, North London
700 warm-up with every 4th not F/C
750 m at cruiser speed (14.42 min) - felt actually quite good and fluid, 4 min break
3x 400 m with 90 sec rest, 7.29, 8.20 (miscounted laps), 7.25)
200 m warm-down swim
Total distance: 2.9 km
Duration: 90 min
Tuesday, 26th April
Continued with sessions as normal, not much of a break and relax there. But hey ho, must go on... especially since this was the week of the "Stay-at-home-training-camp"
Track session in Battersea Park, did session round the park not on the track
3x2000 m (7.41 - 7.49 - 7.45) target time was 7.50, so quite pleased. Break was 5 min after each
Garmin data here
Was a bit of a struggle, but legs did cooperate eventually and was quite surprised to be able to go faster pace.
Monday, 25th April
Race day: Thames Turbo Triathlon
Cycle there: 40 min bike ride - Garmin data here
Check in and race - no swim time, but bike time and run time - Garmin data here
Race report is a special blog
Afterwards, I rode home: Garmin data here
Didn't particularly enjoy the ride, cos massively tired, but made it home in the end. Shattered!
Thursday, 28 April 2011
RACE REPORT: Thames Turbo Sprint Tri Race Series, Race 1
This was the first tri of the season for me, so didn't have high expectations. Was just hoping to put some of that training to good use.
Monday, 25 April 2011
Thames Turbo Triathlon Series, Sprint Race 1
This was a really early start because the race started at 7 am and I had to cycle over. So at 5.30 am I was off on my bike and got there just fine. It was a bit chilly, and I should've really brought some more layers, while waiting for the start, I was shivering badly and for the most part I kept hiding in the change rooms. Bike set-up in transition was done swiftly and I got it all sorted and laid out, made sure the shoes were wide enough.
I ended up in the second start wave for the swim so it was slightly warmer by then. Never the less, I thought it would be quite nippy on the bike, so decided to put socks on before the bike (I haven't really gotten used to running without socks - that's on the to do list).
My start time was up and off I went. The swim went rather smooth, my technique held together and I swam strongly throughout, keeping my arms ticking over and pulling through. The interruptive bits were where you had to dive under the ropes to get to the next length. Quite an ingenius method though cos it eliminates the need for lane counters. You start at one end of the pool and finish at the other, swimming up and down all the lanes. I didn't get passed on the swim, so at least I got my swim time right-ish. Unfortuantely, my watch hadn't started, so I can't verify this for sure.
The first transition went smoothly. Got my kit on quickly, including the socks (doh!), gel stuffed in the back pocket, bike off the rack and out of transition I jogged in a jiffy. Bike mount wasn't such a faff this time (still no hop on) and off I was... quick pedals and first foot into shoe, strap closed. 5 pedals, second foot into shoe no problem, where was the strap?!?! I realised that with the socks I had pulled out the velcro strap out of the buckle. Corker!!! I tried for quite some time to fiddle it back into the buckle and eventually realised that I had to stop to do it. So stop and complete unclip, fiddle buckle in, clip in and off I went again - having lost about 2 min over the whole show. :-( The actual cycling was smooth and strong going consistently at 20-21 mph. However, I hit 2 red lights (one was more or less a slow down for 15 sec). The second light unfortunately, had a quite long red phase (the council hadn't removed a road works) and I stood there for a good minute or so, with all the riders I had passed catching up with me. On the way back, I managed to just about squeeze through the road works. I got to the 7 min non-compete zone and the time on the clock was a shocker: 39 min for 21 k. Urgh...
I rehydrated in the non-compete zone and got a gel in and tried to maximise the 7 min. When the clock started again at T2 I had a swift transition to the run and was out and about fairly quickly. The run itself felt rather strong and I was going well. Passing quite a few people and maintaining pace. But towards the back end, I could just maintain the pace and had nothing left in the tank for a sprint finish. But T2 including the run time was just over 21 min, which means that my run time was pretty close to 20 min. Good stuff.
Overall, I'm quite pleased with the race. There was room for improvement (bike) and confirmation of my good running form. The pool was encouraging, so gained a bit of confidence from that.
Came 13th in my age group and 114th overall - which is quite alright. So a good start. :-)
Monday, 25 April 2011
Thames Turbo Triathlon Series, Sprint Race 1
This was a really early start because the race started at 7 am and I had to cycle over. So at 5.30 am I was off on my bike and got there just fine. It was a bit chilly, and I should've really brought some more layers, while waiting for the start, I was shivering badly and for the most part I kept hiding in the change rooms. Bike set-up in transition was done swiftly and I got it all sorted and laid out, made sure the shoes were wide enough.
I ended up in the second start wave for the swim so it was slightly warmer by then. Never the less, I thought it would be quite nippy on the bike, so decided to put socks on before the bike (I haven't really gotten used to running without socks - that's on the to do list).
My start time was up and off I went. The swim went rather smooth, my technique held together and I swam strongly throughout, keeping my arms ticking over and pulling through. The interruptive bits were where you had to dive under the ropes to get to the next length. Quite an ingenius method though cos it eliminates the need for lane counters. You start at one end of the pool and finish at the other, swimming up and down all the lanes. I didn't get passed on the swim, so at least I got my swim time right-ish. Unfortuantely, my watch hadn't started, so I can't verify this for sure.
The first transition went smoothly. Got my kit on quickly, including the socks (doh!), gel stuffed in the back pocket, bike off the rack and out of transition I jogged in a jiffy. Bike mount wasn't such a faff this time (still no hop on) and off I was... quick pedals and first foot into shoe, strap closed. 5 pedals, second foot into shoe no problem, where was the strap?!?! I realised that with the socks I had pulled out the velcro strap out of the buckle. Corker!!! I tried for quite some time to fiddle it back into the buckle and eventually realised that I had to stop to do it. So stop and complete unclip, fiddle buckle in, clip in and off I went again - having lost about 2 min over the whole show. :-( The actual cycling was smooth and strong going consistently at 20-21 mph. However, I hit 2 red lights (one was more or less a slow down for 15 sec). The second light unfortunately, had a quite long red phase (the council hadn't removed a road works) and I stood there for a good minute or so, with all the riders I had passed catching up with me. On the way back, I managed to just about squeeze through the road works. I got to the 7 min non-compete zone and the time on the clock was a shocker: 39 min for 21 k. Urgh...
I rehydrated in the non-compete zone and got a gel in and tried to maximise the 7 min. When the clock started again at T2 I had a swift transition to the run and was out and about fairly quickly. The run itself felt rather strong and I was going well. Passing quite a few people and maintaining pace. But towards the back end, I could just maintain the pace and had nothing left in the tank for a sprint finish. But T2 including the run time was just over 21 min, which means that my run time was pretty close to 20 min. Good stuff.
Overall, I'm quite pleased with the race. There was room for improvement (bike) and confirmation of my good running form. The pool was encouraging, so gained a bit of confidence from that.
Came 13th in my age group and 114th overall - which is quite alright. So a good start. :-)
Monday, 18 April 2011
Training week starting Mon, 18 April 2011
According to the plan, this is going to be a tough week. So we will see how I progress. I was totally exhausted yesterday and slept a solid 9 hours. Feeling much improved.
Sunday, 24 April 2011
Rest day!!
Saturday, 23 April 2011
Bike session on the rollers between Esher and Cobham
This was a tough session and my legs didn't have the juice. Battled through and felt all the better for it. :-)
Garmin data here
Friday, 22 April 2011
Latimer Road Pool, Swim session
Moved swim to today cos it was meant to be a big session and I didn't fancy that the day before the race. It was very frustrating because I couldn't get anywhere near my target times. Wonder what's going on and my shoulder wasn't too pleased either as soon as I start picking up the pace.
24 lengths warm-up (720m) every 4th length not FC
3 lengths kick (90 m)
3 lengths pull (90 m)
4x 2 lengths (60 m) fast off 70 sec
6x7 lengths (210 m) just about 4 min (instead of 3.22) off 40 sec rest
4 lengths (120 m) warm down
Thursday, 21 April 2011
Battersea Park, Track session
Another session of 20x 300m with less break and a bit quicker (i.e. 63 sec with 30 sec rest). Sounded tough and it was, but was flying round the track (by my standards). The last 4 were just a pure fight, but I got through alright.
Garmin data here
Wednesday, 20 April 2011
Bike session at Richmond Park
Was doing the same as last week, but one rep more, but taking the first one at half pace. Knocked a considerable amount of time off from last week. Seems that 60 miler did me a load of good.
Garmin data here
Tuesday, 19 April 2011
Battersea Park, Track session
Having missed the train, I was alone for most of the session. But it worked out alright. Was meant to do 5x1000m at 3.40 pace with 5 min rest.
The first ones were a wee bit faster, the rest was a bit slower.
Garmin data here
Monday, 18 April 2011
Wimbledon College, Squad swim
100 warm-up
200 m practice swim for Thames Turbo triathlon (diving under ropes up and down the pool)
200 m pull
200 m swim
200 m pull
200 m swim
4x 50 pull
200 m swim
8x 25 pull
200 swim
100 warm-down
Total distance: 2 km
Felt alright, though noticing that my stroke gets choppy when I swim faster which is then causing me some pain in my left rotator cuff. When I swim faster I sometimes forget to catch quickly, which causes the choppiness.
Sunday, 24 April 2011
Rest day!!
Saturday, 23 April 2011
Bike session on the rollers between Esher and Cobham
This was a tough session and my legs didn't have the juice. Battled through and felt all the better for it. :-)
Garmin data here
Friday, 22 April 2011
Latimer Road Pool, Swim session
Moved swim to today cos it was meant to be a big session and I didn't fancy that the day before the race. It was very frustrating because I couldn't get anywhere near my target times. Wonder what's going on and my shoulder wasn't too pleased either as soon as I start picking up the pace.
24 lengths warm-up (720m) every 4th length not FC
3 lengths kick (90 m)
3 lengths pull (90 m)
4x 2 lengths (60 m) fast off 70 sec
6x7 lengths (210 m) just about 4 min (instead of 3.22) off 40 sec rest
4 lengths (120 m) warm down
Thursday, 21 April 2011
Battersea Park, Track session
Another session of 20x 300m with less break and a bit quicker (i.e. 63 sec with 30 sec rest). Sounded tough and it was, but was flying round the track (by my standards). The last 4 were just a pure fight, but I got through alright.
Garmin data here
Wednesday, 20 April 2011
Bike session at Richmond Park
Was doing the same as last week, but one rep more, but taking the first one at half pace. Knocked a considerable amount of time off from last week. Seems that 60 miler did me a load of good.
Garmin data here
Tuesday, 19 April 2011
Battersea Park, Track session
Having missed the train, I was alone for most of the session. But it worked out alright. Was meant to do 5x1000m at 3.40 pace with 5 min rest.
The first ones were a wee bit faster, the rest was a bit slower.
Garmin data here
Monday, 18 April 2011
Wimbledon College, Squad swim
100 warm-up
200 m practice swim for Thames Turbo triathlon (diving under ropes up and down the pool)
200 m pull
200 m swim
200 m pull
200 m swim
4x 50 pull
200 m swim
8x 25 pull
200 swim
100 warm-down
Total distance: 2 km
Felt alright, though noticing that my stroke gets choppy when I swim faster which is then causing me some pain in my left rotator cuff. When I swim faster I sometimes forget to catch quickly, which causes the choppiness.
Monday, 11 April 2011
Training week starting Mon, 11 April 2011
This week is going to be another exercise in early morning training sessions due to prior engagements in the evening. And the coach wasn't to be moved to just shift sessions a day - the routine prevails.
Sunday, 17 April 2011
Was meant to swim today, but my left rotator cuff hurts (from swimming with paddles and hasn't improved since Monday), but what's far worse is that I'm absolutely zonked. Had a fairly late night last night cos the boys were faffing about too much with the beer instead of turning up for their Scalextric race and then up early to watch the marathon. I had already cancelled the OWS at Thorpe Park, but when I got home from the marathon, I just started feeling very tired and a little bit ill. Had a bit of a nap, but that didn't help. So I cancelled the swim session tonight. :-( But better to get some rest and be well for next week, than to completely come down with a cold now.
Saturday, 16 April 2011
Wiggle New Forest Cycle Sportive, Brockenhurst
Had an early start, 6.37 am train, which I nearly missed... running in cleats is not fun and they are not meant for running. Emphasises the point of getting transitions nailed. The ride was beautiful landscape wise and organisation wise. Good route, varying terrain, very undulating (as I like it) with one very short steep hill thrown in (good prep for Alcatraz that one). We pushed the pace quite a bit and I really enjoyed it. Because we made a food stop, we missed the silver time by about 3 min... doh... but hey! That wasn't the point.
Garmin data here
Friday, 15 April 2011
Rest day, much needed and appreciated. Went to London Marathon Expo. Bad idea...
Thursday, 14 April 2011
Battersea Park, Track session
Now this one didn't look like I'd like it, but lordy I did. The session was a real confidence builder.
Warm-up run 2km
20 x 300m target time was 66 sec with 30 sec rest (so a total of 96 sec), ran on average 63 sec with 33 sec rest (96 sec total), fastest was 56 sec (first one), but still managed a 61 for the last one
Warm-down run 2 km
Total distance: 10 km
Garmin data here
Wednesday, 13 April 2011
Richmond Park, Bike Intervals
Another early one on the bike this time. The bike early on is easier than running. Quite liked the session, but didn't realise that one way was going massively uphill. Difference of 1 min between the reps.
warm-up ride to the Park
4x 7-8 min rep, 3 min rest
warm-down ride home
Total distance: 40.2 km
Garmin data here
Tuesday, 12 April 2011
Wimbledon Park, Interval session on grass
Early morning session and I do struggle with these, especially running. Coach didn't take to my pleading to just move the session and told me to suck it up - that's why he's the coach and I'm not. Battled through it and it wasn't so bad. The sun helped, but the blistering wind didn't.
warm-up jog to the park
4x6 min pick-ups
warm-down jog home
Total: 11.5 km
Garmin data here
Monday, 11 April 2011
Wimbledon College Pool, Swim session
150 m warm-up (was a bit late, was trying to get my paddles laced up = failure)
8x 50 m catch drills (25 drills, 25 swim: doggy paddly, left and right single arm)
5x 50m mass start sprint (25 m sprint, 25 m swim back at 1500 pace) off 1.10 min
10 min (1 min steady, 1 min fast) with paddles - I have no idea about distance to be honest
2 min rest
6 min (45 sec fast, 45 sec steady) with paddles
2 min rest
4 min (30 sec fast, 30 sec stead) no paddles - I felt like I had no arms and my arms were waiving wildly around
100 m warm-down
Sunday, 17 April 2011
Was meant to swim today, but my left rotator cuff hurts (from swimming with paddles and hasn't improved since Monday), but what's far worse is that I'm absolutely zonked. Had a fairly late night last night cos the boys were faffing about too much with the beer instead of turning up for their Scalextric race and then up early to watch the marathon. I had already cancelled the OWS at Thorpe Park, but when I got home from the marathon, I just started feeling very tired and a little bit ill. Had a bit of a nap, but that didn't help. So I cancelled the swim session tonight. :-( But better to get some rest and be well for next week, than to completely come down with a cold now.
Saturday, 16 April 2011
Wiggle New Forest Cycle Sportive, Brockenhurst
Had an early start, 6.37 am train, which I nearly missed... running in cleats is not fun and they are not meant for running. Emphasises the point of getting transitions nailed. The ride was beautiful landscape wise and organisation wise. Good route, varying terrain, very undulating (as I like it) with one very short steep hill thrown in (good prep for Alcatraz that one). We pushed the pace quite a bit and I really enjoyed it. Because we made a food stop, we missed the silver time by about 3 min... doh... but hey! That wasn't the point.
Garmin data here
Friday, 15 April 2011
Rest day, much needed and appreciated. Went to London Marathon Expo. Bad idea...
Thursday, 14 April 2011
Battersea Park, Track session
Now this one didn't look like I'd like it, but lordy I did. The session was a real confidence builder.
Warm-up run 2km
20 x 300m target time was 66 sec with 30 sec rest (so a total of 96 sec), ran on average 63 sec with 33 sec rest (96 sec total), fastest was 56 sec (first one), but still managed a 61 for the last one
Warm-down run 2 km
Total distance: 10 km
Garmin data here
Wednesday, 13 April 2011
Richmond Park, Bike Intervals
Another early one on the bike this time. The bike early on is easier than running. Quite liked the session, but didn't realise that one way was going massively uphill. Difference of 1 min between the reps.
warm-up ride to the Park
4x 7-8 min rep, 3 min rest
warm-down ride home
Total distance: 40.2 km
Garmin data here
Tuesday, 12 April 2011
Wimbledon Park, Interval session on grass
Early morning session and I do struggle with these, especially running. Coach didn't take to my pleading to just move the session and told me to suck it up - that's why he's the coach and I'm not. Battled through it and it wasn't so bad. The sun helped, but the blistering wind didn't.
warm-up jog to the park
4x6 min pick-ups
warm-down jog home
Total: 11.5 km
Garmin data here
Monday, 11 April 2011
Wimbledon College Pool, Swim session
150 m warm-up (was a bit late, was trying to get my paddles laced up = failure)
8x 50 m catch drills (25 drills, 25 swim: doggy paddly, left and right single arm)
5x 50m mass start sprint (25 m sprint, 25 m swim back at 1500 pace) off 1.10 min
10 min (1 min steady, 1 min fast) with paddles - I have no idea about distance to be honest
2 min rest
6 min (45 sec fast, 45 sec steady) with paddles
2 min rest
4 min (30 sec fast, 30 sec stead) no paddles - I felt like I had no arms and my arms were waiving wildly around
100 m warm-down
Sunday, 10 April 2011
Training week starting Mon, 04 April
This week was going to be a bit of a corker. I went to Leeds for a conference on Monday afternoon and wouldn't come back until late Thursday evening. Combine that with a race and a Sportive for the coming weekend and the whole week spells early morning training and action. Not my favourite time of the day, but hey. I said I before, I say it again: I'd better get used to it.
Sunday, 10 April 2011
Milton Keynes, Colossus Cycle Sportive
We did the 60 mile loop. It was wonderful weather if a bit breezy. Not had a lot of juice left in my legs, but soldiered on over the undulating terrain that is around MK. Really enjoyed it. Warmed-up for 45 min and then swapped to big chain ring for the rest of the ride, trying to push it on the uphills.
Garmin data
Saturday, 09 April 2011
RACE DAY: Ful-on Duathlon at Kempton Park, 1st London League race
Early morning start again, but caught the train out and rode the bike course - didn't like it initially. We had to cross the horse race track 3 times on some matting and the transition was at a 90 degree angle coming right off one of those mats. But hey ho! Everyone's got to do it. Also missed that the women's start was 30 min after the men's so was ready and warmed up a bit early. Doh!
Tactics were meant to be to go out on run 1 at 4.20/ km, blast the bike and then see what's left for the run.
Gun went off and I settled into a comfortable pace. Turned out to be way faster than 4.20/ km. Was more like 4.08, but I didn't push too hard. Half way into the run, my liver started twitching, which is usually a bad sign (probably hadn't eaten enough for breakfast). Fortunately, I carried a gel (that's a first for me) and half a gel fixed it. T1 went smooth up to the moment when I had to mount the bike. Doh! Pedals had moved from 6pm position and I can't do the Hop yet, so was fumbling about a bit. Getting into bike shoes was quick. Made a point of drinking religiously at certain spots on the course. Was wizzing around the bike course and passed quite a few people, so enjoyed that. Fumbled a bit with getting shoes on again in T2, but no major problem there, but some woman thought she needed to pass me just out of T2. Dropped her half way round the run and settled into a good pace. Liver started twitching again, so second half of gel. Half way through the run and tried to lengthen my stride and push on with which I was partially successful. Overall, my second run felt quite strong and I could hang in there. Ran 4.11/ km on average which is reassuring.
Came 66th overall, 10th woman and 9th in my category.
Garmin data here
Saturday, 09 April 2011
Cycled home from Kempton Park. It was slow and it dragged on quite a bit. Was just wishing to be home.
Garmin data
Friday, 08 April 2011
My normal day off. Ahhh... this was meant to be relaxing but when getting my kit ready for the race, noticed I had a slow puncture on my front wheel. Attempted to change it... 2.5 hours later, I was nearly reduced to tears. Got fought into submission by a bike tire. Eventually, decided to just ride the front wheel of my old bike.
Thursday, 07 April 2011
Leeds, along the canal, even earlier in the morning
This was meant to be an interval session. However, that did not happen. Shortly after starting my body went into cramps and was just unwilling to move at any sort of pace. So just kept it for a jog. Eventually had to stop and walk for a short distance - total strike.
Garmin data here
Wednesday, 06 April 2011
Was meant to do bike session, but was all day at conference and mentally and physically exhausted. Day off.
Tuesday, 05 April 2011
Leeds, along the canals somewhere, 7 am
While the others in London were doing a bridges time trial, I was doing an early morning tempo run. Forgot to bring energy bars (like I forgot a lot of things), so I started off armed with only a cup of coffee with sugar in it.
10 min warm-up jog along the canal
20 min tempo run (4.5 km) (Started off along the canal and hit a few road crossings, eventually found a loop around a dock that I continued to run around)
17 min warm-down
All in all this didn't feel so bad, but it was harder work than it would usually feel like.
Garmin data here
Monday, 04 April 2011
Wimbledon Leisure Centre, Swim (6.30 am)
I copied last week Monday's swim session consisting mainly of catch drills. I think I need them.
12 lengths (360 m) warm-up with every 4th length back stroke
4x 4 lengths (120 m) catch drills (1 paddle, 2 right arm catch, 3 left arm catch, 4 swim)
8x 2 lengths (60m) (1 sprint from mass start, 2 swim at 1500m pace), 20 sec rest
4x 3 lengths (90m) at 1500 pace off 2.10 min - swam consistent times from yesterday (1.38ish) so rather pleased
10 lengths (300 m) warm down
Total distance: 1.5 km
Sunday, 10 April 2011
Milton Keynes, Colossus Cycle Sportive
We did the 60 mile loop. It was wonderful weather if a bit breezy. Not had a lot of juice left in my legs, but soldiered on over the undulating terrain that is around MK. Really enjoyed it. Warmed-up for 45 min and then swapped to big chain ring for the rest of the ride, trying to push it on the uphills.
Garmin data
Saturday, 09 April 2011
RACE DAY: Ful-on Duathlon at Kempton Park, 1st London League race
Early morning start again, but caught the train out and rode the bike course - didn't like it initially. We had to cross the horse race track 3 times on some matting and the transition was at a 90 degree angle coming right off one of those mats. But hey ho! Everyone's got to do it. Also missed that the women's start was 30 min after the men's so was ready and warmed up a bit early. Doh!
Tactics were meant to be to go out on run 1 at 4.20/ km, blast the bike and then see what's left for the run.
Gun went off and I settled into a comfortable pace. Turned out to be way faster than 4.20/ km. Was more like 4.08, but I didn't push too hard. Half way into the run, my liver started twitching, which is usually a bad sign (probably hadn't eaten enough for breakfast). Fortunately, I carried a gel (that's a first for me) and half a gel fixed it. T1 went smooth up to the moment when I had to mount the bike. Doh! Pedals had moved from 6pm position and I can't do the Hop yet, so was fumbling about a bit. Getting into bike shoes was quick. Made a point of drinking religiously at certain spots on the course. Was wizzing around the bike course and passed quite a few people, so enjoyed that. Fumbled a bit with getting shoes on again in T2, but no major problem there, but some woman thought she needed to pass me just out of T2. Dropped her half way round the run and settled into a good pace. Liver started twitching again, so second half of gel. Half way through the run and tried to lengthen my stride and push on with which I was partially successful. Overall, my second run felt quite strong and I could hang in there. Ran 4.11/ km on average which is reassuring.
Came 66th overall, 10th woman and 9th in my category.
Garmin data here
Saturday, 09 April 2011
Cycled home from Kempton Park. It was slow and it dragged on quite a bit. Was just wishing to be home.
Garmin data
Friday, 08 April 2011
My normal day off. Ahhh... this was meant to be relaxing but when getting my kit ready for the race, noticed I had a slow puncture on my front wheel. Attempted to change it... 2.5 hours later, I was nearly reduced to tears. Got fought into submission by a bike tire. Eventually, decided to just ride the front wheel of my old bike.
Thursday, 07 April 2011
Leeds, along the canal, even earlier in the morning
This was meant to be an interval session. However, that did not happen. Shortly after starting my body went into cramps and was just unwilling to move at any sort of pace. So just kept it for a jog. Eventually had to stop and walk for a short distance - total strike.
Garmin data here
Wednesday, 06 April 2011
Was meant to do bike session, but was all day at conference and mentally and physically exhausted. Day off.
Tuesday, 05 April 2011
Leeds, along the canals somewhere, 7 am
While the others in London were doing a bridges time trial, I was doing an early morning tempo run. Forgot to bring energy bars (like I forgot a lot of things), so I started off armed with only a cup of coffee with sugar in it.
10 min warm-up jog along the canal
20 min tempo run (4.5 km) (Started off along the canal and hit a few road crossings, eventually found a loop around a dock that I continued to run around)
17 min warm-down
All in all this didn't feel so bad, but it was harder work than it would usually feel like.
Garmin data here
Monday, 04 April 2011
Wimbledon Leisure Centre, Swim (6.30 am)
I copied last week Monday's swim session consisting mainly of catch drills. I think I need them.
12 lengths (360 m) warm-up with every 4th length back stroke
4x 4 lengths (120 m) catch drills (1 paddle, 2 right arm catch, 3 left arm catch, 4 swim)
8x 2 lengths (60m) (1 sprint from mass start, 2 swim at 1500m pace), 20 sec rest
4x 3 lengths (90m) at 1500 pace off 2.10 min - swam consistent times from yesterday (1.38ish) so rather pleased
10 lengths (300 m) warm down
Total distance: 1.5 km
Monday, 28 March 2011
Training week starting 28 March 2011
Week 2 of the new regime. Not much change for the week ahead. I'm starting the week pretty relaxed I have to say, thought I'd feel more tired.
Sunday, 3 April
Morning: 5km very easy jog with the Windmilers to introduce my friend to the club and running
Evening: Wimbledon Leisure Centre, Swim session
600 m warm-up with every 4th length back crawl
2x 3 lengths (90 m) kick, off 40 sec rest
2x3 lengths (90 m) pull, off 30 sec rest
4x 2 lenghts Decreasing off 75 sec (the decreasing never happened despite me trying, I seem to be stuck around 61-63 sec)
12 x 3 lengths off 2.15 min (target time was 1.38, actually held sub 1.40 until the last 3, when I slipped over 1.40)
10 lengths warm-down (mixed strokes and activities)
Total distance 2.58 km
Saturday, 2 April
Bike session with One Triathlon, Shepperton
Good warm-up ride to Richmond Park and out to Shepperton, one slightly harder rep of the 5km course
4x5km time trial off 5 min rest
Ride back to Richmond Park, did an extra lap then rode home
The time trial efforts felt good. Really enjoyed being back on the TT bars.
Garmin data
Friday, 1 April
Rest day - and this is not a joke
Core session
Thursday, 31 March
Battersea Park
Despite my legs not aching as much from the track session, I prefer to do this rep session off the track. Found a 200 m flat stretch and did it there.
Warm-up (2.13 km, 11.30 min), 25x 200 m (target time 44 sec) off 30 sec rest, Warm down
This felt rather good, despite my legs being tired. Was able to consistently run 43 sec until the last few ones when I had to push hard, but held it together. Total distance: 10.78 km
Garmin data
Wednesday, 30 March
Turbo session in the bike shed
This turned out to be quite a late one. Couldn't get myself to get up early, and somehow left work rather late. So didn't start the bike until 8.
30 min warm-up with increasing intensity,
10 x (3 min hard, 2 min easy), alternated between large chain ring and high cadence with slightly higher resistance
10 min warm down
quick run around the block (3 min)
This felt actually quite good and was able to sustain the efforts well. Unfortunately, the HR data was all over the place again, seems to be the replacement sensor belt. Not happy. But hey!
Garmin data
Tuesday, 29 March
Battersea Park, Track session
It was back to the 4x 1 mile efforts. Warming up it didn't feel great, but once I had the new red shoes on, I was going well. Very steady and consistent. In the last 2 reps I ran the second half slightly faster than the first.
Garmin data here
Monday, 28 March
Wimbledon College, Squad Swim
350 m warm-up with every 4th length back stroke
4x 100 m catch drills (25 paddle, 25 right arm catch, 25 left arm catch, 25 swim)
8x 50 m (25 sprint from mass start, 25 swim at 1500m pace)
4x 100m at 1500 pace off 2.10 min (didn't get a terrible amount of rest on these, but felt like I started to shift again - ACE)
150 m warm down
Total distance: 1.7 km
I rediscovered The Catch! Ha! That's the missing link to me actually moving in the water - Doh! It all comes back somehow and very slowly. Very pleased. :-)
Sunday, 3 April
Morning: 5km very easy jog with the Windmilers to introduce my friend to the club and running
Evening: Wimbledon Leisure Centre, Swim session
600 m warm-up with every 4th length back crawl
2x 3 lengths (90 m) kick, off 40 sec rest
2x3 lengths (90 m) pull, off 30 sec rest
4x 2 lenghts Decreasing off 75 sec (the decreasing never happened despite me trying, I seem to be stuck around 61-63 sec)
12 x 3 lengths off 2.15 min (target time was 1.38, actually held sub 1.40 until the last 3, when I slipped over 1.40)
10 lengths warm-down (mixed strokes and activities)
Total distance 2.58 km
Saturday, 2 April
Bike session with One Triathlon, Shepperton
Good warm-up ride to Richmond Park and out to Shepperton, one slightly harder rep of the 5km course
4x5km time trial off 5 min rest
Ride back to Richmond Park, did an extra lap then rode home
The time trial efforts felt good. Really enjoyed being back on the TT bars.
Garmin data
Friday, 1 April
Rest day - and this is not a joke
Core session
Thursday, 31 March
Battersea Park
Despite my legs not aching as much from the track session, I prefer to do this rep session off the track. Found a 200 m flat stretch and did it there.
Warm-up (2.13 km, 11.30 min), 25x 200 m (target time 44 sec) off 30 sec rest, Warm down
This felt rather good, despite my legs being tired. Was able to consistently run 43 sec until the last few ones when I had to push hard, but held it together. Total distance: 10.78 km
Garmin data
Wednesday, 30 March
Turbo session in the bike shed
This turned out to be quite a late one. Couldn't get myself to get up early, and somehow left work rather late. So didn't start the bike until 8.
30 min warm-up with increasing intensity,
10 x (3 min hard, 2 min easy), alternated between large chain ring and high cadence with slightly higher resistance
10 min warm down
quick run around the block (3 min)
This felt actually quite good and was able to sustain the efforts well. Unfortunately, the HR data was all over the place again, seems to be the replacement sensor belt. Not happy. But hey!
Garmin data
Tuesday, 29 March
Battersea Park, Track session
It was back to the 4x 1 mile efforts. Warming up it didn't feel great, but once I had the new red shoes on, I was going well. Very steady and consistent. In the last 2 reps I ran the second half slightly faster than the first.
Garmin data here
Monday, 28 March
Wimbledon College, Squad Swim
350 m warm-up with every 4th length back stroke
4x 100 m catch drills (25 paddle, 25 right arm catch, 25 left arm catch, 25 swim)
8x 50 m (25 sprint from mass start, 25 swim at 1500m pace)
4x 100m at 1500 pace off 2.10 min (didn't get a terrible amount of rest on these, but felt like I started to shift again - ACE)
150 m warm down
Total distance: 1.7 km
I rediscovered The Catch! Ha! That's the missing link to me actually moving in the water - Doh! It all comes back somehow and very slowly. Very pleased. :-)
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