Sunday, 19 December
35 min turbo session in the bike shed, switching a gear up every 5 min (for 20 min) and then back down for the second half.
Was testing if the knee was ok and it held up, but didn't put too much resistance on and just kept it nice and smooth.
HR Avg 138, HR Max 157
Had some trouble walking stairs though, so ice and arnica cream treatment continued.
Monday, 20 December
Took the day off. Knee got slightly worse and all I did today was walk a bit. Stairs are particularly painful. Not happy about this, but nothing I can do about this now.
Tuesday, 21 December
More fun in the bike shed on the turbo. I'm finding this quite Zen, like lane swimming, you get in the zone and the time just flies. Knee trouble contained, woke up with no pain, though it sometimes still flares up. But exercise in one plane seems to work.
10 min easy warm up spin
5x 3 min (2 gears up), 3 min easy (Max HR 160, HR rest 140)
10x (10 sec fast (gear up, 20 sec recovery) (Max HR 166)
10 min easy warm-down
Wednesday, 22 December
Travel day. All well, I'm gonna be home tonight. :-)
Wednesday, 22 December 2010
Saturday, 18 December 2010
More troubles with planning
As if planning training and planning actually getting to the event wasn't bad enough, the BTF, or (at least partially) the ETU have made things a bit more difficult.
The European Duathlon Championships are now in April in Limerick/ Ireland. This means that people going to Ireland, can't do the last qualifying event for the Worlds in Cambridge. This means that the BTF have now scheduled another qualifier at the end of February and it's getting all confusing. In the end it means, there are now 4 qualifiers for the Worlds, which means, per qualifier there are only 3 qualifying places per age group. I might consider going for the Europeans since it's in April and potentially less people would aim for that (and cos the weather in Ireland in April is potentially worse than the weather in Northern Spain at the end of September, never mind the added months to get yourself truly in shape). It's possible though that more people will go for both events. Oh, the choices!!
All this doubting is no use though! I'll just stick with the original plan... I'll train as normal for the race in March and will see where it gets me. Besides, with 3 or 4 places per race per age group, I'm slowly starting to realise that I'll actually have to come pretty high up in my age group to make it... but hey, nothing ventured, nothing gained!
The European Duathlon Championships are now in April in Limerick/ Ireland. This means that people going to Ireland, can't do the last qualifying event for the Worlds in Cambridge. This means that the BTF have now scheduled another qualifier at the end of February and it's getting all confusing. In the end it means, there are now 4 qualifiers for the Worlds, which means, per qualifier there are only 3 qualifying places per age group. I might consider going for the Europeans since it's in April and potentially less people would aim for that (and cos the weather in Ireland in April is potentially worse than the weather in Northern Spain at the end of September, never mind the added months to get yourself truly in shape). It's possible though that more people will go for both events. Oh, the choices!!
All this doubting is no use though! I'll just stick with the original plan... I'll train as normal for the race in March and will see where it gets me. Besides, with 3 or 4 places per race per age group, I'm slowly starting to realise that I'll actually have to come pretty high up in my age group to make it... but hey, nothing ventured, nothing gained!
Friday, 17 December 2010
Training week, Sun 12 December to Sat 18 December
The whole week was a bit of a white-wash to be honest. The Christmas party frenzy caught up with me and the cold never really came out, but manifested itself with a congested chest that wouldn't loosen off. One thing I've learned, with the sniffles you can run, with a potential chesty cough not.
Sunday, 12 December 2010
The annual Christmas Dinner at Charlie's. So I was out most of the day, prepping starters for 25 people... it's always nice company and just makes you realise how far everyone's come during the year. Cold feels a bit better.
Monday, 13 December 2010
Haggis dinner tonight... no training again... but that's ok. The chest is slowly coming off, but nothing amazing there.
Tuesday, 14 December 2010
Another evening spent at the cafe with a chat. Slowly getting antsy again that I really want to do something, but the cough thing is still there. Frustrating.
Wednesday, 15 December 2010
Figured some core work won't hurt.
30 min core session 2 sets of 7 exercises, 15 reps each, minimal rest between
Thursday, 16 December 2010
I had packed my running stuff and had the intention of going out for a run even after the office Christmas lunch and a couple of pints at the pub. I was right on track... but then Lady Gaga happened. One of my friend's friends got ill and had a spare ticket... who am I to turn down Lady Gaga for £20?! Besides "Bad Romance" is my birthday theme song for this year, so double reason to go! Mind it was slightly surreal, but massively entertaining... Ra Ra Oh Lala
Friday, 17 December 2010
Back on the horse. Sick of this cold business... light exercise prescribed. RESULT! My chest is finally loosening off... Hallelujah!
60 min Turbo-Session in the bike shed. It was snowy and freezing out... didn't have cold hands, but in the end my toes were cold never the less. Might have to try out those toe covers I've finally found, yay!! (I get massively excited about the little things).
12 min easy warm-up, easy spin HR avg 129
3 min 2 gears up, HR avg 153
90 sec easy (2 gears down)
3.30 min 2 gears up, HR avg 150
2 min easy (2 gears down)
4 min 2 gears up, HR avg 149
2 min easy (2 gears down)
7 min 2 gears up, HR avg 150
90 sec easy (2 gears down)
10 min 2 gears up, HR avg 153
15 min warm down (slowly gear down in 5 min intervals)
HR avg 142, HR max 158
Even though from a HR perspective this seems light work, I noticed it in my legs. Got lots of work to do.
Saturday, 18 December 2010
It was all set to be just a long run round my favourite venue, Richmond Park... and then at 9 am the snow came. Thick and fast, massively fast. Within an hour we had a good 10 inches, it was looking like a deep snow effort.
What was planned as a 90 min run, ended up being 1 hr 53 min, and just over 10 miles. Not fast and not far, but battling through snow makes up for that. At least my knee thinks so. My right patella seems slightly disgruntled with me. Ice and arnica gel me thinks. Massively wiped out.
Overall: 1hr 53 min 43 sec, 10.1 miles
Avg HR 141, Max HR 158
Sunday, 12 December 2010
The annual Christmas Dinner at Charlie's. So I was out most of the day, prepping starters for 25 people... it's always nice company and just makes you realise how far everyone's come during the year. Cold feels a bit better.
Monday, 13 December 2010
Haggis dinner tonight... no training again... but that's ok. The chest is slowly coming off, but nothing amazing there.
Tuesday, 14 December 2010
Another evening spent at the cafe with a chat. Slowly getting antsy again that I really want to do something, but the cough thing is still there. Frustrating.
Wednesday, 15 December 2010
Figured some core work won't hurt.
30 min core session 2 sets of 7 exercises, 15 reps each, minimal rest between
Thursday, 16 December 2010
I had packed my running stuff and had the intention of going out for a run even after the office Christmas lunch and a couple of pints at the pub. I was right on track... but then Lady Gaga happened. One of my friend's friends got ill and had a spare ticket... who am I to turn down Lady Gaga for £20?! Besides "Bad Romance" is my birthday theme song for this year, so double reason to go! Mind it was slightly surreal, but massively entertaining... Ra Ra Oh Lala
Friday, 17 December 2010
Back on the horse. Sick of this cold business... light exercise prescribed. RESULT! My chest is finally loosening off... Hallelujah!
60 min Turbo-Session in the bike shed. It was snowy and freezing out... didn't have cold hands, but in the end my toes were cold never the less. Might have to try out those toe covers I've finally found, yay!! (I get massively excited about the little things).
12 min easy warm-up, easy spin HR avg 129
3 min 2 gears up, HR avg 153
90 sec easy (2 gears down)
3.30 min 2 gears up, HR avg 150
2 min easy (2 gears down)
4 min 2 gears up, HR avg 149
2 min easy (2 gears down)
7 min 2 gears up, HR avg 150
90 sec easy (2 gears down)
10 min 2 gears up, HR avg 153
15 min warm down (slowly gear down in 5 min intervals)
HR avg 142, HR max 158
Even though from a HR perspective this seems light work, I noticed it in my legs. Got lots of work to do.
Saturday, 18 December 2010
It was all set to be just a long run round my favourite venue, Richmond Park... and then at 9 am the snow came. Thick and fast, massively fast. Within an hour we had a good 10 inches, it was looking like a deep snow effort.
What was planned as a 90 min run, ended up being 1 hr 53 min, and just over 10 miles. Not fast and not far, but battling through snow makes up for that. At least my knee thinks so. My right patella seems slightly disgruntled with me. Ice and arnica gel me thinks. Massively wiped out.
Overall: 1hr 53 min 43 sec, 10.1 miles
Avg HR 141, Max HR 158
Sunday, 5 December 2010
Training week, Sun 5 Dec to Sat 11 Dec
The snow and ice continue...
Sunday, 05 December 2010
Spinning session at the Peak, Stirling
The session felt really tough, I had difficulty getting my cadence over 100 even on light resistance. I suppose the 85 min run from yesterday was still in my legs. It possibly also didn't help that I power walked from Cambusbarron to the Peak (4.6 km) in 35 min. I was quite hot and sweaty by the time I got there.
55 min Spinning (trying to keep cadence between 80 and 100) but it was a struggle to get over 90.
Avg HR 142, Max HR 169
Monday, 06 December 2010
30 min core session
Tuesday, 07 December 2010
Run around Kings Park
The weather was glorious and it was just lovely out there. Initially thought I'd go for some hill reps, however, the snow was quite deep in places and the footing quite uneven, so I figured a normal run would be just as well. Turns out the temperature was about -6C, despite the bright sunshine.
82 min run, Avg HR 152, Max HR 169
Distance: ca. 12 km
Wednesday, 08 December 2010
Swim at Stirling University
4x100 m (75m front, 25m back)
4x 2x 50 m drills (scull, side kick, doggy paddle, fists - swim back)
8x 25m increasing pace over the length
4x 200m in 4 min, 1 min rest
3x100m (75m front, 25m back)
Had to walk into uni in the morning and back in the evening. It seems to have taken a wee bit out of me, started sniffling a bit.
Thursday, 09 December 2010
Felt really worn out and decided that it wasn't smart to run. Started feeling cold throughout day. Not really liking this. I don't want to get ill AGAIN!!
Friday, 10 December 2010
This was going to be a travel day, back to London. Surprisingly little chaos on the trains. Woke up with a sore throat. Went straight to the paracetamol, bought lemsip tablets for on the train and lozenges for my sore throat. Made sure I was drinking lots on the train ride and trying to get some rest. Feeling quite perky now, will decide tomorrow morning whether I'll do the mob match or not.
Saturday, 11 December 2010
Felt massively under the weather. Other than venturing out for food shopping, I mainly made sure I got the Lemsip down.
Sunday, 05 December 2010
Spinning session at the Peak, Stirling
The session felt really tough, I had difficulty getting my cadence over 100 even on light resistance. I suppose the 85 min run from yesterday was still in my legs. It possibly also didn't help that I power walked from Cambusbarron to the Peak (4.6 km) in 35 min. I was quite hot and sweaty by the time I got there.
55 min Spinning (trying to keep cadence between 80 and 100) but it was a struggle to get over 90.
Avg HR 142, Max HR 169
Monday, 06 December 2010
30 min core session
Tuesday, 07 December 2010
Run around Kings Park
The weather was glorious and it was just lovely out there. Initially thought I'd go for some hill reps, however, the snow was quite deep in places and the footing quite uneven, so I figured a normal run would be just as well. Turns out the temperature was about -6C, despite the bright sunshine.
82 min run, Avg HR 152, Max HR 169
Distance: ca. 12 km
Wednesday, 08 December 2010
Swim at Stirling University
4x100 m (75m front, 25m back)
4x 2x 50 m drills (scull, side kick, doggy paddle, fists - swim back)
8x 25m increasing pace over the length
4x 200m in 4 min, 1 min rest
3x100m (75m front, 25m back)
Had to walk into uni in the morning and back in the evening. It seems to have taken a wee bit out of me, started sniffling a bit.
Thursday, 09 December 2010
Felt really worn out and decided that it wasn't smart to run. Started feeling cold throughout day. Not really liking this. I don't want to get ill AGAIN!!
Friday, 10 December 2010
This was going to be a travel day, back to London. Surprisingly little chaos on the trains. Woke up with a sore throat. Went straight to the paracetamol, bought lemsip tablets for on the train and lozenges for my sore throat. Made sure I was drinking lots on the train ride and trying to get some rest. Feeling quite perky now, will decide tomorrow morning whether I'll do the mob match or not.
Saturday, 11 December 2010
Felt massively under the weather. Other than venturing out for food shopping, I mainly made sure I got the Lemsip down.
Saturday, 4 December 2010
Training week, Sun 28 Nov to Sat 4 Dec
The snow has come to Stirling Town and has thrown everything into a bit of chaos and covered everything under a blanket of snow. Unfortunately, it makes life rather difficult because the sports centre is closed and the few streets that are cleared are more like soft brown sugar to wade through.
Sunday, 28 November 2010
We intended to do the RNLI Reindeer Run, however it got cancelled and rightly so. It was snowing all Sunday without stopping and the only exercise possible was a short walk to the village shop for milk and some snow shovelling to avoid the worst. Did a few core exercises, but that was it.
Monday, 29 November 2010
We did more snow shovelling and got to uni in my car. I thought I'd try and see if there's a spinning session on, but all cancelled. So the exercise consisted of a walk through deep snow back from the rental place to Lou's house.
Tuesday, 30 November 2010
Cabin fever set in... had to go for a run.
Stirling University Loch
The snow was good and fluffy and provided sufficient grip for some decent running.
Total time: 56 min, Avg. HR 152, Max HR 173, distance: about 9.5 km
26 min warm-up jog around the loch (1.5 laps)
6x Rugby pitch hill with 100 yards on top (54-58 sec) (about 200m each) with jog back (1.15 min) Snow up the hill was about ankle deep, but on top there were some snow drifts which went about knee deep. Good fun this.
16 min warm-down jog (finish off lap + 1 lap)
Wednesday, 01 December 2010
Lots of walking in the snow today. Intended a swim but the times didn't work out.
Thursday, 02 December 2010
Stirling University Loch
Total time: 68 min, Avg HR 152, Max HR 173, distance: 11.3 km
16 min warm-up jog (1 lap)
7x 3 min pick-up, 90 sec recovery jog (2.5 laps)
22 min warm-down jog (1.5 laps)
It was quite good fun running in the twilight. The snow illuminated the path, however, after the last one it was just too dark for fast running.
Friday, 03 December 2010
Thought again I might get a swim in, but with the department Christmas lunch and the Panto in the evening that didn't happen.
Saturday, 04 December 2010
Beautiful weather so a long run was well in order.
Kings Park, Stirling
The snow surface was marvellous and the sun was reflecting off the snow. Together with the scenery and the views of Stirling castle the time just flew by. Just a really enjoyable run.
84 min run
Avg HR 146, Mac HR 160, distance: 13 km
In hindsight, that's pretty slow, but then again, it was in the snow and a good deal of it was the soft brown sugar kind. So I suppose it's alright, and it's mainly time on my feet.
Sunday, 28 November 2010
We intended to do the RNLI Reindeer Run, however it got cancelled and rightly so. It was snowing all Sunday without stopping and the only exercise possible was a short walk to the village shop for milk and some snow shovelling to avoid the worst. Did a few core exercises, but that was it.
Monday, 29 November 2010
We did more snow shovelling and got to uni in my car. I thought I'd try and see if there's a spinning session on, but all cancelled. So the exercise consisted of a walk through deep snow back from the rental place to Lou's house.
Tuesday, 30 November 2010
Cabin fever set in... had to go for a run.
Stirling University Loch
The snow was good and fluffy and provided sufficient grip for some decent running.
Total time: 56 min, Avg. HR 152, Max HR 173, distance: about 9.5 km
26 min warm-up jog around the loch (1.5 laps)
6x Rugby pitch hill with 100 yards on top (54-58 sec) (about 200m each) with jog back (1.15 min) Snow up the hill was about ankle deep, but on top there were some snow drifts which went about knee deep. Good fun this.
16 min warm-down jog (finish off lap + 1 lap)
Wednesday, 01 December 2010
Lots of walking in the snow today. Intended a swim but the times didn't work out.
Thursday, 02 December 2010
Stirling University Loch
Total time: 68 min, Avg HR 152, Max HR 173, distance: 11.3 km
16 min warm-up jog (1 lap)
7x 3 min pick-up, 90 sec recovery jog (2.5 laps)
22 min warm-down jog (1.5 laps)
It was quite good fun running in the twilight. The snow illuminated the path, however, after the last one it was just too dark for fast running.
Friday, 03 December 2010
Thought again I might get a swim in, but with the department Christmas lunch and the Panto in the evening that didn't happen.
Saturday, 04 December 2010
Beautiful weather so a long run was well in order.
Kings Park, Stirling
The snow surface was marvellous and the sun was reflecting off the snow. Together with the scenery and the views of Stirling castle the time just flew by. Just a really enjoyable run.
84 min run
Avg HR 146, Mac HR 160, distance: 13 km
In hindsight, that's pretty slow, but then again, it was in the snow and a good deal of it was the soft brown sugar kind. So I suppose it's alright, and it's mainly time on my feet.
Thursday, 25 November 2010
Planning Pains
So I'm trying to figure out how to get to the BIG race most effectively. Initially, I thought I'd go up on the Thursday, have a nice relaxed Friday and the big'un on Saturday. But taking the train is not really an option, because of simply the question: How am I going to get to the race?! So the considerations quickly shifted towards a rental car...
So car rental from Thursday to Sunday, that puts me back a good £100. Quick browse through the hotels... a nice decent B&B close enough to the race course... £30. For a minimum of 2 nights, do the math, £60. Phew! So going up there alone is going to set me back another £200...
So now I've decided that it's gonna be a drive up on the Friday, early enough to have a cycle round the course if possible. Have 1 night at the B&B and drive straight back after the race... well maybe have a rather large pile of pasta somewhere. Costs halved. Maybe I can find someone who wants to go with me, and thus halve the cost of the rental car or something... More planning required.
There's also the small issue of doing the prep races in January and February. Need a rental car for that as well... *sigh* More planning. Considering joining a scheme like StreetCar. Most definitely need access to a car.
So car rental from Thursday to Sunday, that puts me back a good £100. Quick browse through the hotels... a nice decent B&B close enough to the race course... £30. For a minimum of 2 nights, do the math, £60. Phew! So going up there alone is going to set me back another £200...
So now I've decided that it's gonna be a drive up on the Friday, early enough to have a cycle round the course if possible. Have 1 night at the B&B and drive straight back after the race... well maybe have a rather large pile of pasta somewhere. Costs halved. Maybe I can find someone who wants to go with me, and thus halve the cost of the rental car or something... More planning required.
There's also the small issue of doing the prep races in January and February. Need a rental car for that as well... *sigh* More planning. Considering joining a scheme like StreetCar. Most definitely need access to a car.
Tuesday, 23 November 2010
Training week, Sun 21 Nov to Sat 27 Nov
Sunday, 21 November 2010
Core session - I pretty soon after developed a slight muscle ache in my upper tummy muscles... uh?!
Monday, 22 November 2010
Only got a wee swim in - 20 min. But at least I was in the pool and ploughed lengths. Followed this up with a 1 hour Salsa class. Entertaining and not too stressful. Tummy still hurts though. Am I really that unfit in the core department?!
Tuesday, 23 November 2010
Interval session at Stirling High School, run on grass
15 min warm-up jog
Stretch, drills, strides
3x 3 min, 1 min jog, 3 min set break
3x 2 min, 1 min jog, 3 min set break
3x 1 min, 1 min jog
18 min warm-down jog
Covered about 4.5 miles in the session, plus the warm-up and warm-down, all in all probably around 9 miles.
My HRM had a bit of hear attack half way through the session, showing my heart rate at 220 bpm. By the end of the warm-down, my heart was continuously beating at 230 - so clearly a bit of a mess in he HR department. :-(
It was starting to freeze over. The runs on the grass were actually ace, loved the crunch underfoot. Tummy still aches, blimey!
Wednesday, 24 November 2010
Swim session at Stirling Uni Pool
200 m easy warm-up with a few lengths back crawl
8x 50 m (25m drill (side kick, scull, doggy paddle, fists), 25 m swim)
6x25 m @ 40 sec (25m around 23 sec)
3x
(2x50 m, 1x 100m) rest 20 sec, set break complete the full min (40 sec)
50s in 48-50 sec, 100s in 1:47 min
300m easy warm down with tumble turns and a few lengths back stroke
Don't know where the 2k session came from, but I enjoyed it. I swear the Stirling pool is so much faster than other pools...
Thursday, 25 November 2010
Spinning Session at the Peak, Stirling
60 min spinning session. This was a lot of high cadence work 100 to 130 RPM, which was excellent, but also lots of standing up with not so high resistance, but constantly increasing RPM. Enjoyed this a lot and the HRM was probably more where I need to be working at.
Avg HRM 144, Max HRM 168
Friday, 26 November 2010
Long run around Gartmorn Dam, Sauchie
73 min OwnZone run, about 8 miles
Avg HR 147 MaxHR 159
Was a lovely run. It was freezing cold, but it was just awesome in the sun and all. Just really enjoyable. :-)
Saturday, 27 November 2010
Was a day off... Harry Potter at the movies, food at the farm shop, a bit relaxing and then an evening of Salsa dancing.
Core session - I pretty soon after developed a slight muscle ache in my upper tummy muscles... uh?!
Monday, 22 November 2010
Only got a wee swim in - 20 min. But at least I was in the pool and ploughed lengths. Followed this up with a 1 hour Salsa class. Entertaining and not too stressful. Tummy still hurts though. Am I really that unfit in the core department?!
Tuesday, 23 November 2010
Interval session at Stirling High School, run on grass
15 min warm-up jog
Stretch, drills, strides
3x 3 min, 1 min jog, 3 min set break
3x 2 min, 1 min jog, 3 min set break
3x 1 min, 1 min jog
18 min warm-down jog
Covered about 4.5 miles in the session, plus the warm-up and warm-down, all in all probably around 9 miles.
My HRM had a bit of hear attack half way through the session, showing my heart rate at 220 bpm. By the end of the warm-down, my heart was continuously beating at 230 - so clearly a bit of a mess in he HR department. :-(
It was starting to freeze over. The runs on the grass were actually ace, loved the crunch underfoot. Tummy still aches, blimey!
Wednesday, 24 November 2010
Swim session at Stirling Uni Pool
200 m easy warm-up with a few lengths back crawl
8x 50 m (25m drill (side kick, scull, doggy paddle, fists), 25 m swim)
6x25 m @ 40 sec (25m around 23 sec)
3x
(2x50 m, 1x 100m) rest 20 sec, set break complete the full min (40 sec)
50s in 48-50 sec, 100s in 1:47 min
300m easy warm down with tumble turns and a few lengths back stroke
Don't know where the 2k session came from, but I enjoyed it. I swear the Stirling pool is so much faster than other pools...
Thursday, 25 November 2010
Spinning Session at the Peak, Stirling
60 min spinning session. This was a lot of high cadence work 100 to 130 RPM, which was excellent, but also lots of standing up with not so high resistance, but constantly increasing RPM. Enjoyed this a lot and the HRM was probably more where I need to be working at.
Avg HRM 144, Max HRM 168
Friday, 26 November 2010
Long run around Gartmorn Dam, Sauchie
73 min OwnZone run, about 8 miles
Avg HR 147 MaxHR 159
Was a lovely run. It was freezing cold, but it was just awesome in the sun and all. Just really enjoyable. :-)
Saturday, 27 November 2010
Was a day off... Harry Potter at the movies, food at the farm shop, a bit relaxing and then an evening of Salsa dancing.
Saturday, 20 November 2010
Training week Sun, 14/11 - Sat, 20/11/2010
Sunday, 14 November 2010
Travelled to Stirling.
Monday, 15 November 2010
45 min Aqua-Jog class. (12.30 pm)
This was good fun. Exertion level was not so high, because I didn't quite expect what it would be like. Enjoyed it.
Tueday, 16 November 2010
Track session at Stirling Uni (2 pm)
12 min warm-up jog, drills and strides
2x8x200 m with 100 m walk break (ca. 1.15 min)
Set 1: 38.0 - 38.9 - 36.8 - 39.4 - 39.0 - 39.0 - 40.2 - 39.3 -- Set break: 5 min
Set 2: 39.3 - 39.5 - 39.9 - 41.3 - 37.5 - 40.1 - 40.3 - 37.8
18 min warm-down jog
HR Avg 157, HR Max: 173
Wednesday, 17 November 2010
Spinning session at the Peak, Stirling (8 pm)
Enjoyed this very much, it gets dark and the disco lights go on. The bikes pick up the HR monitor so could work within HR ranges (somewhat).
60 min session, with a wee warm-up, session offered different elements of strength and speed (tried to keep HR below 170). Easy stretch at the end.
HR Avg. 143, HR Max 176
Thursday, 18 November 2010
Training course in Edinburgh and attended talk in the evening
Friday, 19 November 2010
Training course in Edinburgh.
Saturday, 20 November 2010
Scottish Universities XC Championships, Stirling University
Length about 6km, 28.30 min (12 pm)
The course was in reasonable shape, although there were a few waterholes on the course. Only ran with trainers because can't wear spikes due to orthotics. Start is on the golf course, looping around on reasonably short grass, then down a short drop to the loch, onto the field next to the food factory with a short loop on the grass area there. The uphill was slightly slippery and muddy, along the top and then down the hill again, tough not as muddy, loop around the food factory, up a hill through long grass, down the other side, up hill on a gravel path along the playing pitches, short dip into the woods, the return onto the golf course with an uphill in long grass with mud holes. First lap turned left to do the course again, finish line went further up hill for another 150 yards.
I was very motivated for this race. I love the course, it's tough but runnable and the strongest runner will win. I was quite relaxed an happy looking at it and really enjoyed run. It turned out to be quite quick-ish, considering the hills and lack of spikes. It's also a bit of nostalgia and melancholy, my first big race for Stirling Uni was on this course, and this was my last one. The circle closes.
Sunday, 21 November 2010
Core session - I pretty soon after developed a slight muscle ache in my upper tummy muscles... uh?!
Travelled to Stirling.
Monday, 15 November 2010
45 min Aqua-Jog class. (12.30 pm)
This was good fun. Exertion level was not so high, because I didn't quite expect what it would be like. Enjoyed it.
Tueday, 16 November 2010
Track session at Stirling Uni (2 pm)
12 min warm-up jog, drills and strides
2x8x200 m with 100 m walk break (ca. 1.15 min)
Set 1: 38.0 - 38.9 - 36.8 - 39.4 - 39.0 - 39.0 - 40.2 - 39.3 -- Set break: 5 min
Set 2: 39.3 - 39.5 - 39.9 - 41.3 - 37.5 - 40.1 - 40.3 - 37.8
18 min warm-down jog
HR Avg 157, HR Max: 173
Wednesday, 17 November 2010
Spinning session at the Peak, Stirling (8 pm)
Enjoyed this very much, it gets dark and the disco lights go on. The bikes pick up the HR monitor so could work within HR ranges (somewhat).
60 min session, with a wee warm-up, session offered different elements of strength and speed (tried to keep HR below 170). Easy stretch at the end.
HR Avg. 143, HR Max 176
Thursday, 18 November 2010
Training course in Edinburgh and attended talk in the evening
Friday, 19 November 2010
Training course in Edinburgh.
Saturday, 20 November 2010
Scottish Universities XC Championships, Stirling University
Length about 6km, 28.30 min (12 pm)
The course was in reasonable shape, although there were a few waterholes on the course. Only ran with trainers because can't wear spikes due to orthotics. Start is on the golf course, looping around on reasonably short grass, then down a short drop to the loch, onto the field next to the food factory with a short loop on the grass area there. The uphill was slightly slippery and muddy, along the top and then down the hill again, tough not as muddy, loop around the food factory, up a hill through long grass, down the other side, up hill on a gravel path along the playing pitches, short dip into the woods, the return onto the golf course with an uphill in long grass with mud holes. First lap turned left to do the course again, finish line went further up hill for another 150 yards.
I was very motivated for this race. I love the course, it's tough but runnable and the strongest runner will win. I was quite relaxed an happy looking at it and really enjoyed run. It turned out to be quite quick-ish, considering the hills and lack of spikes. It's also a bit of nostalgia and melancholy, my first big race for Stirling Uni was on this course, and this was my last one. The circle closes.
Sunday, 21 November 2010
Core session - I pretty soon after developed a slight muscle ache in my upper tummy muscles... uh?!
Sunday, 7 November 2010
Training week Sun, 07/11 - Sun, 14/11/2010
Sunday, 07 November 2010
28:38 min jog - 5.45 km
Avg HR 147 - Max HR 163
This was an easy jog. My left calf is rock solid though it loosened up a little bit while on the run. This was just a quick one to get out and get started after a week of feeling rubbish.
Monday, 08 November 2010
Swim session - 60 min, Total distance: 2.1 km
Warm-up: 200 m choice stroke, 2x 25m kicking on the left, swim back, 2x 25m kicking right, swim back
Prep set: 2x50m 15m scull, 10m swim, swim back, 2x 3x25m increase pace every 10 strokes
Main set: 3x (100 m breathe right, 100m breathe left, 100m breathe 2-3-2-3, 100m 25m pulled toes, 25 m pointy toes, 100m 25m fists, 25 m swim), 10 sec between 100m, 1 min between sets.
Tuesday, 09 November 2010
30 min core circuit
2 sets of forward plank, side plank, hamstring lifts, supermans, doggys, push-ups, bugs, triceps dips, jump squats, reverse butterflys, reverse rows, triceps lifts (small weights) - 40 sec on, 20 sec off
I'm struggling with my shoulder, think a nerve is trapped in my upper back. Also upper left calf is rock solid, think the duathlon did me in completely. So am getting two tennis ball massages in a day. Painful, but it's slowly releasing.
Wednesday, 10 November 2010
Considering my calf still felt tight, though it's getting better, I thought I little brick session wouldn't do much harm. It was mainly to test the suitability of the bike storage as a venue for turbo training during the winter... and yes, it works out perfectly.
45 min Turbo session: 10 min easy warm-up, then following the music cadence wise, build up per song. 1 song easy spin, 1 song 2 gears up maintaining cadence, 1 song increased cadence at higher gear. Twice through, 10 min easy spinning (AvgHR 141, MaxHR 161)
then off for a quick run: 13:05 min (AvgHR 163, MaxHR 170): 2.8 km
run felt quick, however, looking at distance and time it only averages about 4:39 min/km
Main point is though that legs felt really good off the bike.
Friday, 12 November 2010
This was supposed to be a longish run, but it got a bit longer than anticipated.
76 min run over Wimbledon Common in OwnZone. HR Avg 149, HR Max 171 (end of run after strides)
Saturday, 13 November 2010
Surrey Women's League XC at Denbie's Vineyard, Dorking
Estimated Distance 3.5 miles, 26.53 min, 92 place
The course started out up hill for the first part of the short lap, constantly slowly climbing. Then sharp grassy downhill and a short flat section on a gravel path, before starting the loop again. It then turned off, down a deep dip, before climbing in stages on a gravel path back up the vineyard. A long grassy down hill lead back to the short lap, which finished off the race, with a 100 yards uphill finish. This was better than expected. However, the long run the day before showed after a bout 1 mile (at this point is was probably 70th) and my lack of hill training showed.
28:38 min jog - 5.45 km
Avg HR 147 - Max HR 163
This was an easy jog. My left calf is rock solid though it loosened up a little bit while on the run. This was just a quick one to get out and get started after a week of feeling rubbish.
Monday, 08 November 2010
Swim session - 60 min, Total distance: 2.1 km
Warm-up: 200 m choice stroke, 2x 25m kicking on the left, swim back, 2x 25m kicking right, swim back
Prep set: 2x50m 15m scull, 10m swim, swim back, 2x 3x25m increase pace every 10 strokes
Main set: 3x (100 m breathe right, 100m breathe left, 100m breathe 2-3-2-3, 100m 25m pulled toes, 25 m pointy toes, 100m 25m fists, 25 m swim), 10 sec between 100m, 1 min between sets.
Tuesday, 09 November 2010
30 min core circuit
2 sets of forward plank, side plank, hamstring lifts, supermans, doggys, push-ups, bugs, triceps dips, jump squats, reverse butterflys, reverse rows, triceps lifts (small weights) - 40 sec on, 20 sec off
I'm struggling with my shoulder, think a nerve is trapped in my upper back. Also upper left calf is rock solid, think the duathlon did me in completely. So am getting two tennis ball massages in a day. Painful, but it's slowly releasing.
Wednesday, 10 November 2010
Considering my calf still felt tight, though it's getting better, I thought I little brick session wouldn't do much harm. It was mainly to test the suitability of the bike storage as a venue for turbo training during the winter... and yes, it works out perfectly.
45 min Turbo session: 10 min easy warm-up, then following the music cadence wise, build up per song. 1 song easy spin, 1 song 2 gears up maintaining cadence, 1 song increased cadence at higher gear. Twice through, 10 min easy spinning (AvgHR 141, MaxHR 161)
then off for a quick run: 13:05 min (AvgHR 163, MaxHR 170): 2.8 km
run felt quick, however, looking at distance and time it only averages about 4:39 min/km
Main point is though that legs felt really good off the bike.
Friday, 12 November 2010
This was supposed to be a longish run, but it got a bit longer than anticipated.
76 min run over Wimbledon Common in OwnZone. HR Avg 149, HR Max 171 (end of run after strides)
Saturday, 13 November 2010
Surrey Women's League XC at Denbie's Vineyard, Dorking
Estimated Distance 3.5 miles, 26.53 min, 92 place
The course started out up hill for the first part of the short lap, constantly slowly climbing. Then sharp grassy downhill and a short flat section on a gravel path, before starting the loop again. It then turned off, down a deep dip, before climbing in stages on a gravel path back up the vineyard. A long grassy down hill lead back to the short lap, which finished off the race, with a 100 yards uphill finish. This was better than expected. However, the long run the day before showed after a bout 1 mile (at this point is was probably 70th) and my lack of hill training showed.
And so it begins
I work best with deadlines. With competitions, the deadline is race day. Simples! So today, I've entered my target race. The Clumber Park Classic Duathlon has been picked by the BTF as the age group qualifier for the European and World Duathlon Championships and doubles up as the National Age Group Championships. So it's going to be a nice start to the season with the most important race being the first one... nice plan. But hey, why shy away from the big ones. No point! If you want to mix it, you've got to go for it.
I'm still trying to figure out how to approach this best. One thing I know for certain, is that I'll draw on experiences from my "previous life" as a semi-pro runner. Alcohol gets cut to a minimum (i.e. an occasional glass of wine), the junk food gets canned (although anything labelled "diet" isn't going to enter my fridge. Food is fuel, I don't need to lose weight), I'll get religious about my core strength exercises and put the miles in. However, what I won't do is become a social recluse. Monk like existence is for Olympians and Pros, I'm way past that.
There are 3 mantras, that will accompany me:
I'm still trying to figure out how to approach this best. One thing I know for certain, is that I'll draw on experiences from my "previous life" as a semi-pro runner. Alcohol gets cut to a minimum (i.e. an occasional glass of wine), the junk food gets canned (although anything labelled "diet" isn't going to enter my fridge. Food is fuel, I don't need to lose weight), I'll get religious about my core strength exercises and put the miles in. However, what I won't do is become a social recluse. Monk like existence is for Olympians and Pros, I'm way past that.
There are 3 mantras, that will accompany me:
- The road to success has many tempting parking places.
- Ever heard of Alexander the Pretty Good?
- Success is failing repeatedly without ever losing enthusiasm.
So, here we go... let it begin!
Saturday, 6 November 2010
The Baseline
In order to measure progress, you have to establish a baseline. The duathlon I'm aiming for is a classic distance:
10km run - 40km bike - 5km run
I figure that in order to qualify, I need to run the 10km as close as possible to 40 min, cycle the 40 km in about 1:20 hrs and finish off with about a 21 min 5 km run, giving me a finish time of 2:21 hrs. Giving that the winner at the Worlds usually turns in a time of 2:10 hrs to 2:15 hrs, depending on whether it's hilly or flat, it puts me way off that time, but should put me in with a good shot at qualifying.
Currently, times don't look so rosy. Based on a recent 10km race and a shorter duathlon, I'm currently able to
So this is what I'm working towards:
10km run - 40km bike - 5km run
I figure that in order to qualify, I need to run the 10km as close as possible to 40 min, cycle the 40 km in about 1:20 hrs and finish off with about a 21 min 5 km run, giving me a finish time of 2:21 hrs. Giving that the winner at the Worlds usually turns in a time of 2:10 hrs to 2:15 hrs, depending on whether it's hilly or flat, it puts me way off that time, but should put me in with a good shot at qualifying.
Currently, times don't look so rosy. Based on a recent 10km race and a shorter duathlon, I'm currently able to
- run 10km in 43 min
- cycle 20km with an average speed of 32 km/h.
So this is what I'm working towards:
- sub-40 min 10k time by February 2011
- building bike fitness over the winter to maintain an average speed of 20 mph (= 33 km/h) over 40km
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