29 January 2011
Thought I had the erratic HR problem solved, but changing sports bras and using one that has loops for the HR only partially solved the problem. Still had a spike after about an hour, where it all of a sudden jumped to 220. Not sure, will monitor. Was a good run though.
Link to Garmin data
27 January 2011
Skipped Tuesday due to work commitments, but I think it was time for an easy week anyways. So back to the grind now... normal hill session, pushed the hills (in preparation for "vertical" hill at Alton Towers) and kept pace slightly higher than I would normally on a recovery.
Link to Garmin data
23 January 2011
Rather easy bike ride around Richmond Park. Though I've never been out in sub 10C. Hence I was wrapped up like the Michelin Man... and I was right to do so. Ride was blithed by punctures and all sorts, so lots of stops... never really got going and the average pace was rather slow.
Link to Garmin data
Sunday, 23 January 2011
Saturday, 22 January 2011
Training diary up-date to 22 January 2011
22 January 2011
Richmond Park Run
20 January 2011
Hills at Northcote Road
18 January 2011
Battersea Park Reps
15 January 2011
Surrey XC Women's League, Ham
Warm-up - Race - Warm-down
13 January 2011
Hills at Northcote Road
11 January 2011
Battersea Park Reps
9 January 2011
MABAC Windsor Park
8 January 2011
Surrey XC Championships, Lloyd Park, Croydon
Warm-up - Race - Warm-down
6 January 2011
Hill training Northcote Road
5 January 2011
Short evening run - tried out new toy, so exciting!
Richmond Park Run
20 January 2011
Hills at Northcote Road
18 January 2011
Battersea Park Reps
15 January 2011
Surrey XC Women's League, Ham
Warm-up - Race - Warm-down
13 January 2011
Hills at Northcote Road
11 January 2011
Battersea Park Reps
9 January 2011
MABAC Windsor Park
8 January 2011
Surrey XC Championships, Lloyd Park, Croydon
Warm-up - Race - Warm-down
6 January 2011
Hill training Northcote Road
5 January 2011
Short evening run - tried out new toy, so exciting!
Friday, 21 January 2011
Catch up
It's been some time and lots has happened.
Over Christmas I've been mainly doing long stuff. I.e. 80-120 min which included things like swims, Nordic Walking in the snow and a few jogs. My knee was a problem and has only slowly cleared up. I think I've narrowed that problem down now to the combination of new trainers with new orthotics. So now I'm trying to break in the new orthotics somehow but do my trianing sessions with the old orthotics and the new trainers. That seems to work and I'm painfree.
I've had some Cross Country races over the last couple of weeks and they've been amazing! I can't believe how much I've come on in running. However, on the downside, I have pulled out of the Duathlon Championships. I don't see much of a point since I haven't been much on a bike and the knee and achilles (which I aggravated wearing spikes in the XC). So have changed the season races for now:
Cancelled the Duathlon
Signed up for the Milton Keynes 10k to see where I'm standing
Going to do the National XC Championships at Alton Towers
Going to do a Reliability Ride at the beginning of February
My family have also been very nice to me for Christmas and got me a Garmin 310XT. I've had it a couple of weeks now and I can't understand how I could live without one... The data are amazing. Will provide links to the training log instead of writing it all up, because the Garmin Connect software has it all there including a comment box. The one thing that is a bit naff is that I can only provide links to specific sessions and not my complete training diary.
Over Christmas I've been mainly doing long stuff. I.e. 80-120 min which included things like swims, Nordic Walking in the snow and a few jogs. My knee was a problem and has only slowly cleared up. I think I've narrowed that problem down now to the combination of new trainers with new orthotics. So now I'm trying to break in the new orthotics somehow but do my trianing sessions with the old orthotics and the new trainers. That seems to work and I'm painfree.
I've had some Cross Country races over the last couple of weeks and they've been amazing! I can't believe how much I've come on in running. However, on the downside, I have pulled out of the Duathlon Championships. I don't see much of a point since I haven't been much on a bike and the knee and achilles (which I aggravated wearing spikes in the XC). So have changed the season races for now:
Cancelled the Duathlon
Signed up for the Milton Keynes 10k to see where I'm standing
Going to do the National XC Championships at Alton Towers
Going to do a Reliability Ride at the beginning of February
My family have also been very nice to me for Christmas and got me a Garmin 310XT. I've had it a couple of weeks now and I can't understand how I could live without one... The data are amazing. Will provide links to the training log instead of writing it all up, because the Garmin Connect software has it all there including a comment box. The one thing that is a bit naff is that I can only provide links to specific sessions and not my complete training diary.
Wednesday, 22 December 2010
Training week, Sun 19 December to Sat 25 December 2010
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. :-)
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. :-)
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.
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