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. :-)
Thursday, 28 April 2011
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
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