Monday 29 September 2008

28th Sept - Run

Was going to take arest day today, but woke up early and thought I would make the most of the good weather.

6km - 31.45 mins.

Took a really easy pace as not really training, more just to get out.

27th Sept - Bike

First ride with Addiscombe cycling club, went out to Gatwick and back via Reigate, really fun ride, nice to ride in such a big group.

63km - about 3 hours with a lunch break in the middle!

Rode in the 18mph group but to be honest that was a little too slow for my liking, will go out with the 19mph next time. First time riding properly in a big group and really ejoyed it.

26th Sept - Run

Took Kirsty out for a run, just 3 laps of the usual circuit near my house (Kingswood).

3-4km.

Friday 26 September 2008

25th Sept - Brick Session

Quick Brick Session before I went out, short distances because I was in arush!

Bike 10.5km

Run 2km

Not sure about times, felt really strong on the run though.

First ride with my GPS watch, 57km is the speed to beat now.

Tuesday 23 September 2008

23rd Sept - Swim

Usual morning Swim:

Splits:

500m -- 10.34
500m -- 10.26

Consistently shite but still improving at least

22nd Sept - Run

Staying down in Canterbury so ran the old route along the river Stour, got my new watch so working on Heart Rate rather than time, kept the HR 175 - 180 bpm, pretty hard going.

6.5km -- around 25 mins

21st Sept - Bike Ride

Thought I'd make the most of being in the Lakes so went for a quick early morning ride while everyone else slept off the copious amounts of Ale.

Around 25km

20th Sept - Lorton Sprint Triathlon

Felt pretty good for the whole race.

Stopped for about 30 seconds on the swim to try to sort out my wetsuit which was a bit pointless to be honest because it didnt go away. From there I was at the back of the pack which I think worked to my advantage, I just got my head down and swam my own race, felt really strong and not too hard, such a good location (good work Jim). When I got out the water I was second which I didn't even realise until then. Stumbled around for a bit and spent too long at T2.

Had super numb hands and feet once onto the bike, fell off going through a gate which hurt like a mofo, ate a whole Energy Bar for the first ten minutes on the bike which lost me a bit of time but I think helped a lot in the whole race. Then got my head down and overtook Brett about 1/3rd of the way through (he went past me when I fell off). From there it went into hills which I love so just got my head down and pedalled hard. Got to T2 feeling pretty good, had drunk plenty which is usually an issue for me.

First into T2 (Jim broke his bike), but was slow making the transition which allowed Paul to get ahead of me, again found my rythm quickly and just ran my own race, pushed it hard on the downhill and flats but slow on the uphills. Was trying to estimate my distance using the time but I was planning on a 20 min 5k when it actually took about 18min so my pace was a little slow. Felt the ITB a tiny bit but nothing too major.

Overall really pleased with the race, a really really good location and brilliant Weather. muchos thanks to Jim for organising it and breaking down on his bike for me.

900m swim and T1 -- 24.21 mins
22km Cycle and T2 -- 52.12 mins
5km Run -- 17.57 mins

Total Time -- 1.34.39 mins

Monday 15 September 2008

15th Sept - Ride

Quick ride down to Westerham and back with Kate.

25-30km

Last ride before Lorton Triathlon, felt quite strong.

14th Sept - Aquathlon

Feeling realy hungover today so prob not the best dy for a race

400m Swim - 8.04 mins
Transition and 4km Run - 16.29 mins

Swim let me down hugely, and felt like I was going to throw up on the last km, still fun though, just gives me an easier benchmark for next time.

Came 7th overall, not really happy with it, 4th in the run I think and close to last in the swim!

Friday 12 September 2008

12th Sept - Run

4km Run, wanted to work on race pace today so just went for 4km at pretty much full speed. Course was really hilly so could prob knock a bit of time off on a flatter course, was aiming for sub 15 min so pretty pleased.

4km - 13.58 mins

11th Sept - Brick Session

2 Cycle Circuits of Boxhill followed by 1 Run up Boxhill.

Only had about an hour and a half til dark so had to do a short, hard session, the run was a killer but still feeling pretty good.

Wednesday 10 September 2008

10th Sept - Swim

First time in the wetsuit today, felt really really good, faster and easier.

Went to london Fields Lido with Tom, so much nicer swimming in 50m pool and being outdoors!

1km with the following 500m splits:

9.20 mins
10.10 mins

Much faster than previous splits but to be honest I think that is purely the Wetsuit.

Tuesday 9 September 2008

9th Sept - Cycle / Sit-ups

500 Sit-ups

20km Cycle - 42.30 mins

Really Wet today with a huge headwind, felt good.

Monday 8 September 2008

8th Sept - Swim

1km in the pool today working at my catch and glide, felt a bit tired, but think thats just cos it was early! Didn't bother timingas there were a million old people to overtake/hold me up.

Then 20 mins working at sprinting, feeling a lot more comfortable with the swim.

Sunday 7 September 2008

7th Sept - 10km Run

42 mins.

Really strong for the middle 5km, just very lazy at start and end, still no sign of the ITB which to be honest is the most important thing for me at the moment.

5th Sept - Cycle

25km Cycle.

Felt really strong so pushed hard today, not focusing on time, just on feeling it!

Thursday 4 September 2008

1500 Swim / 10km Run

1500m Swim

Felt good today so thought I would go for the full 1500m;

500m Splits

12 mins
10 mins
13 mins

Total time 34.50 mins

My best time to date

10km Run

Feeling pretty tired after the swim so not my best, but no sign of ITB which has been hurting after 5km usually. Sports Physio seems to be working.

No splits as still waiting for watch!

10km - 40.44 mins