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
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. :-)
Monday, 21 March 2011
Training week starting Mon, 21 March 2011
Sohoooo... this is the start of new things to come. I've decided that my training is a bit aimless and while I do everything (sort of) it's not targeted towards my season highlights. So, I have decided to enlist the help of Will Usher to give everything a bit more structure. Will has also introduced a few more competitions to my schedule and together we've decided to give the ETU sprint distance qualifier for next year a bash before getting me ready for my first Olympic Distance. And so it begins...
Monday, 21 March
Squad Swim, Wimbledon College
300 m mixed stroke warm-up (means every third length backstroke)
4 x 50 m stream lined kick
2 x (25 m drill (fists, polo, slomo, minimax), swim back) + 1 extra slomo + 1 extra minimax (down to 19 strokes)
2x 100m increase tempo every 25 m
8x 25 m open water float starts
2x 100m pack swim
Total distance: 1.6 km
Started to get a feel for the water again. But I swear I swallow half the pool on kick drills.
Tuesday, 22 March
Battersea Park, Track
This was my first track session in donkey's. I had initially said I did not want to return to the track because I keep comparing to the "good old times" when I was fast. Mind I was running 800 m back then. The session was great, apart from the track being totally overcrowded by Clapham Chasers who didn't pay much attention to other runners on the track. Suppose it's elbow time and I'd better get used to it. Didn't like the fact though that this big bloke kicked me on the knee (developed into a big painful bruise) when he tried to muscle his way out of being boxed in. Quads were destroyed after the session, could hardly walk up stairs. Lots of love from the tennis ball and stretching the following days.
4x1 mile (6.12, 6.09, 6.11, 6.10) off a rather long rest.
Garmin data
Wednesday, 23 March
Bike shed
I have cocked up. Initially thought might go in the evening around Richmond Park for this interval session, but then realised that I had long arranged a work dinner. So I went early in the morning. Figured, races start at 7 am, so why not... better get used to it. Then thought I might go early to Richmond Park because the weather was so nice, but then felt when quads when getting up and didn't want to run the risk of not making it back. So the bike shed it was.
30 min warm-up slowly increasing resistance, then 2x2 min on, 1 min easy (mixed it up and did one 2 min effort on a big gear and then one with increased cadence and 1 gear up), 10 min warm-down, quick 3 min jog round the block (literally)
Quads still massively complaining. More tennis ball and stretching fun.
Garmin HR data
Thursday, 24 March
Wimbledon Park intervals
This was meant to be a track session, but I couldn't face a track session. My quads were still in meltdown, I wasn't even sure if I'd be able to run. The weather was nice though and it was lovely out there. Advantage of early morning bike session is also that there's more recovery to this run session... hmm... cunny.
15 min warm-up jog, 25x200 m average 44 sec with 30 sec rest, jog home
Legs felt like lead and my running wasn't very fluid. However, I made it through the session and it all went fine for the first 20, the last 5 were a pure fight, but I made it maintaining the time. Was quite pleased. Interestingly, this session seemed to losen my quads up slightly.
Tennis ball and stretching.
Garmin data
Friday, 25 March
REST DAY - this was my only demand, a full rest day
Saturday, 26 March
Box Hill ride
This was meant to be a 3 hour bike ride, but including riding to Richmond Park and back it was nearly 4 hours. I had expected this to be hard work, but boy was I in for a shock to the system. Now I'm used to tagging along at about 13 mph... we were shooting off at 18/19 mph surpassing 20mph for the flats. I switched to the big chain ring at Kingston Bridge as the plan demanded, but this didn't make things easier. Most of the ride I was hanging on for dear life, but somehow I managed. Largely thanks to some kind people who hung back and brought me back to the group. Managed up Box Hill on the big ring too and the way back didn't seem too bad, until we hit those last bumps and my glutes decided to go on strike... I literally felt how they were working and squeezing the last drop of energy out they could find. When we got back to Richmond Park, I had a look at my speedo - 60 miles at 15.5 mph average. My second furthest ride EVER and most of it at what I would consider my race pace. The ride made me realise though, how much potential I've got being able to hang on to this excellent bunch of riders (though barely).
Surprisingly, after a stretch, hot shower and food and put into my compressing leglings, my legs were absolutely fine.
Garmin data - later cos Garmin is currently not uploading
Sunday, 27 March
Latimer Road Pool
First swim session of the new regime and it looks like at least double to what I'm used to swim. Well, I haven't swum much at all in the last year, so this would hurt... no aftermath from yesterday, quads and glutes still fine, no aches. Excited! The pool at Latimer Road is 30 m long, so had to make some adaptations.
540 m (18 lengths) warm up with every third length not front crawl
2x90 m (3 lengths) kick, 40 sec rest
2x90 m pull, 30 sec rest
4x60m (2 lengths) descending off 70 sec (well this was supposed to be descending, but in effect, despite me trying to increase stroke rate and kicking harder, I didn't go faster) - all came out in about 1.05
10x90 m (3 lengths) off 2.15 (it was supposed to be 1.38 min but got nowhere near, not even for 90). The first was about 1.38, but by the third I was up to 1.45 and from there it fluctuated between 1.45 and 1.50. I'm one slow swimmer at the moment. Towards the end, I started to have a better feel for the water and was pulling through better. Need to consolidate technique.
240 m (8 lengths) warm down, mix of FC, backstroke and breast stroke
Stretch and core work in the evening.
Comments:
Overall, the week was challenging but it made me realise that I can handle all this and that I've got a lot of potential to work with. It's not going to be easy, but I can do it.
Monday, 21 March
Squad Swim, Wimbledon College
300 m mixed stroke warm-up (means every third length backstroke)
4 x 50 m stream lined kick
2 x (25 m drill (fists, polo, slomo, minimax), swim back) + 1 extra slomo + 1 extra minimax (down to 19 strokes)
2x 100m increase tempo every 25 m
8x 25 m open water float starts
2x 100m pack swim
Total distance: 1.6 km
Started to get a feel for the water again. But I swear I swallow half the pool on kick drills.
Tuesday, 22 March
Battersea Park, Track
This was my first track session in donkey's. I had initially said I did not want to return to the track because I keep comparing to the "good old times" when I was fast. Mind I was running 800 m back then. The session was great, apart from the track being totally overcrowded by Clapham Chasers who didn't pay much attention to other runners on the track. Suppose it's elbow time and I'd better get used to it. Didn't like the fact though that this big bloke kicked me on the knee (developed into a big painful bruise) when he tried to muscle his way out of being boxed in. Quads were destroyed after the session, could hardly walk up stairs. Lots of love from the tennis ball and stretching the following days.
4x1 mile (6.12, 6.09, 6.11, 6.10) off a rather long rest.
Garmin data
Wednesday, 23 March
Bike shed
I have cocked up. Initially thought might go in the evening around Richmond Park for this interval session, but then realised that I had long arranged a work dinner. So I went early in the morning. Figured, races start at 7 am, so why not... better get used to it. Then thought I might go early to Richmond Park because the weather was so nice, but then felt when quads when getting up and didn't want to run the risk of not making it back. So the bike shed it was.
30 min warm-up slowly increasing resistance, then 2x2 min on, 1 min easy (mixed it up and did one 2 min effort on a big gear and then one with increased cadence and 1 gear up), 10 min warm-down, quick 3 min jog round the block (literally)
Quads still massively complaining. More tennis ball and stretching fun.
Garmin HR data
Thursday, 24 March
Wimbledon Park intervals
This was meant to be a track session, but I couldn't face a track session. My quads were still in meltdown, I wasn't even sure if I'd be able to run. The weather was nice though and it was lovely out there. Advantage of early morning bike session is also that there's more recovery to this run session... hmm... cunny.
15 min warm-up jog, 25x200 m average 44 sec with 30 sec rest, jog home
Legs felt like lead and my running wasn't very fluid. However, I made it through the session and it all went fine for the first 20, the last 5 were a pure fight, but I made it maintaining the time. Was quite pleased. Interestingly, this session seemed to losen my quads up slightly.
Tennis ball and stretching.
Garmin data
Friday, 25 March
REST DAY - this was my only demand, a full rest day
Saturday, 26 March
Box Hill ride
This was meant to be a 3 hour bike ride, but including riding to Richmond Park and back it was nearly 4 hours. I had expected this to be hard work, but boy was I in for a shock to the system. Now I'm used to tagging along at about 13 mph... we were shooting off at 18/19 mph surpassing 20mph for the flats. I switched to the big chain ring at Kingston Bridge as the plan demanded, but this didn't make things easier. Most of the ride I was hanging on for dear life, but somehow I managed. Largely thanks to some kind people who hung back and brought me back to the group. Managed up Box Hill on the big ring too and the way back didn't seem too bad, until we hit those last bumps and my glutes decided to go on strike... I literally felt how they were working and squeezing the last drop of energy out they could find. When we got back to Richmond Park, I had a look at my speedo - 60 miles at 15.5 mph average. My second furthest ride EVER and most of it at what I would consider my race pace. The ride made me realise though, how much potential I've got being able to hang on to this excellent bunch of riders (though barely).
Surprisingly, after a stretch, hot shower and food and put into my compressing leglings, my legs were absolutely fine.
Garmin data - later cos Garmin is currently not uploading
Sunday, 27 March
Latimer Road Pool
First swim session of the new regime and it looks like at least double to what I'm used to swim. Well, I haven't swum much at all in the last year, so this would hurt... no aftermath from yesterday, quads and glutes still fine, no aches. Excited! The pool at Latimer Road is 30 m long, so had to make some adaptations.
540 m (18 lengths) warm up with every third length not front crawl
2x90 m (3 lengths) kick, 40 sec rest
2x90 m pull, 30 sec rest
4x60m (2 lengths) descending off 70 sec (well this was supposed to be descending, but in effect, despite me trying to increase stroke rate and kicking harder, I didn't go faster) - all came out in about 1.05
10x90 m (3 lengths) off 2.15 (it was supposed to be 1.38 min but got nowhere near, not even for 90). The first was about 1.38, but by the third I was up to 1.45 and from there it fluctuated between 1.45 and 1.50. I'm one slow swimmer at the moment. Towards the end, I started to have a better feel for the water and was pulling through better. Need to consolidate technique.
240 m (8 lengths) warm down, mix of FC, backstroke and breast stroke
Stretch and core work in the evening.
Comments:
Overall, the week was challenging but it made me realise that I can handle all this and that I've got a lot of potential to work with. It's not going to be easy, but I can do it.
Monday, 14 March 2011
Training week 14 March 2011
Bleh, it's been a while already... I've been ill most of last week. In the last moments of the experiment, Neovite has let me down. On the other hand, has it really? It took 2 weeks after the very stressful Scotland trip and a close encounter with hypothermia to actually get ill. It knocked me bad and I spent most of the week in bed.
So now, I'm back into training and have had to re-adjust my goal races and all after missing Clumber Park and also the MK 10 with the cold on Sunday. So here we go. Starting all over again:
Monday, 14 March 2011
Swim session, technique, 60 min
2x (100 m front crawl/ backstroke, 50 m side kick)
3x (50m stroke count, 50 m fists, 50m stroke count-1, 50m race pace (1500) with stroke count-1), 10 sec rest (started on 43, ended on 43)
6x25 open water sprint (different start tasks, total carnage, loved it)
200m pack swim
Total distance: 1.25 km
Friday, 18 March
This was the start of the training week-end at Sandy Balls (and yes, this is a place) in the New Forest. We started off with a wee recce run, which I struggled with. The first run in 2 weeks was a bit of a shock to the system. But I held on and slowly towards the end, my body started relax into running again. It's beautiful out there and I really like it, but no one told me it was THIS hilly. To top it all off, I forgot to save my data and the second run is missing its warm-up because it's stored as the warm-down for this one... sigh... out of practice, clearly.
Garmin data
Saturday, 19 March, morning
Decided that it wasn't smart to do an interval session and instead opted to just go for a long-ish run to ease myself further into running. After a freezing cold start, it turned into a lovely day and morning. Sunny and just a proper spring day.
Garmin data
Saturday, 19 March, afternoon
We went for a wee MTB ride with the girls. This was thought to be 20 miles and quite a bit off-road but it was all change. We got lost a bit and then were short on time, so we opted for a different route and it wasn't off-road at all, really. But it was a lovely ride in the sun and just great to explore the area a bit.
Garmin data
Sunday, 20 March
Initially we thought we'd ride almost to the coast and all in all cover about 40 miles. But again it was all change because, again, we got lost... the description wasn't terribly clear so we ended up riding just as we thought and eventually following way markers to towns that sounded familiar and would point us back into the direction of Sandy Balls. We made it back safely after 2.5 hours and it was lovely again. I'm looking forward to the Sportive I'm doing in a couple of weeks down here.
Garmin data
So now, I'm back into training and have had to re-adjust my goal races and all after missing Clumber Park and also the MK 10 with the cold on Sunday. So here we go. Starting all over again:
Monday, 14 March 2011
Swim session, technique, 60 min
2x (100 m front crawl/ backstroke, 50 m side kick)
3x (50m stroke count, 50 m fists, 50m stroke count-1, 50m race pace (1500) with stroke count-1), 10 sec rest (started on 43, ended on 43)
6x25 open water sprint (different start tasks, total carnage, loved it)
200m pack swim
Total distance: 1.25 km
Friday, 18 March
This was the start of the training week-end at Sandy Balls (and yes, this is a place) in the New Forest. We started off with a wee recce run, which I struggled with. The first run in 2 weeks was a bit of a shock to the system. But I held on and slowly towards the end, my body started relax into running again. It's beautiful out there and I really like it, but no one told me it was THIS hilly. To top it all off, I forgot to save my data and the second run is missing its warm-up because it's stored as the warm-down for this one... sigh... out of practice, clearly.
Garmin data
Saturday, 19 March, morning
Decided that it wasn't smart to do an interval session and instead opted to just go for a long-ish run to ease myself further into running. After a freezing cold start, it turned into a lovely day and morning. Sunny and just a proper spring day.
Garmin data
Saturday, 19 March, afternoon
We went for a wee MTB ride with the girls. This was thought to be 20 miles and quite a bit off-road but it was all change. We got lost a bit and then were short on time, so we opted for a different route and it wasn't off-road at all, really. But it was a lovely ride in the sun and just great to explore the area a bit.
Garmin data
Sunday, 20 March
Initially we thought we'd ride almost to the coast and all in all cover about 40 miles. But again it was all change because, again, we got lost... the description wasn't terribly clear so we ended up riding just as we thought and eventually following way markers to towns that sounded familiar and would point us back into the direction of Sandy Balls. We made it back safely after 2.5 hours and it was lovely again. I'm looking forward to the Sportive I'm doing in a couple of weeks down here.
Garmin data
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