19/2/14 - Run
10 years ago
Wednesday 24 June 2009
Tuesday 23 June 2009
22nd june - Swim
Training with SLH.
Three weeks off and feeling it!
Decided to move into the fast lane from now on, really felt the difference!
200m W/U
300m Drills
8 * 200m off 3 mins.
Ridiculously hard, had to drop out for two lengths on about 6 of the sets, pace was too hard, will get better though!!
Bike is all fixed.
Three weeks off and feeling it!
Decided to move into the fast lane from now on, really felt the difference!
200m W/U
300m Drills
8 * 200m off 3 mins.
Ridiculously hard, had to drop out for two lengths on about 6 of the sets, pace was too hard, will get better though!!
Bike is all fixed.
Monday 22 June 2009
20th June - Bike (Crash)
Ride with Addiscombe CC, out to the Cafe at 19.5mph (including stops) a savage pace.
3 miles into the ride back turned too sharply, front wheel buckled and I went over the front, Jen into the back of me!
Injuries were pretty minimal, grazed back, leg and fingertips.
Bike rear derailleur knocked out of line and front wheel really buckled. Helmet dented.
3 miles into the ride back turned too sharply, front wheel buckled and I went over the front, Jen into the back of me!
Injuries were pretty minimal, grazed back, leg and fingertips.
Bike rear derailleur knocked out of line and front wheel really buckled. Helmet dented.
19th June - Aquathon (New PB)
SLH Tri Club Aquathon
400m Swim - 6.53 mins (last race 8.04 mins)
4km Run - 15.00 mins (last race 16.29 mins)
3rd Place
Pretty pleased with the times, still think I could go faster in the swim, and my run fitness is way down on the winter but overall a huge improvement. No ITB pain.
400m Swim - 6.53 mins (last race 8.04 mins)
4km Run - 15.00 mins (last race 16.29 mins)
3rd Place
Pretty pleased with the times, still think I could go faster in the swim, and my run fitness is way down on the winter but overall a huge improvement. No ITB pain.
Friday 19 June 2009
18th June - Bike
Ride out to Gatwick and Back with Kate, Ed and Geoff.
Medium/Hard pace.
5 * 1 min sprints - took the juice out the legs to say the least.
Total Distance: 45km
Total Time: 1.45 hours
Ave Speed: 26kph (including stops)
Really good to be back out on the bike properly. Legs fully recovered from the weekend now.
Medium/Hard pace.
5 * 1 min sprints - took the juice out the legs to say the least.
Total Distance: 45km
Total Time: 1.45 hours
Ave Speed: 26kph (including stops)
Really good to be back out on the bike properly. Legs fully recovered from the weekend now.
Wednesday 17 June 2009
17th June - Bike & Run
Quick "recovery aiding" bike and run, muscles feel a little tired but no major aches or pains to report, pretty happy with recovery speed. Going to move onto speed training for the olympic distances I've got coming up.
Tuesday 16 June 2009
14th June - UK Half Ironman Triathlon
The main event of the season for me.
Came out the swim in 41 minutes which was way outside of what I hoped (around 35 mins). My goggles filled up with water about 6 times which didnt help but to be honest think the main issue was a lack of experience in the water. I needed to swim my own line rather than worrying about where other people were.
A slow T1 (again lack of experience). 8.30 mins
The bike split 3.30.14 was better than I was expecting. was on for 3.15 but lost it completely for about 10 miles near the end of the second lap, think this was a result of fatigue, lack of iso intake and heat. The end of the bike was feeling strong.
Again an atrociously slow T2, mostly because I felt really dizzy, still need to really focus on my bike work.
Came out onto the run knowing that the ITB would hold me back, was running for a 2 hour half marathon (with ITB I'd run to 2.05 so was fairly confident). First two laps kept to exactly 40 minutes and feeling OK, ITB was a little sore but nothing major, had to stop once every 10 minutes for 20-30 seconds to stretch. Last half of the last lap (from the Dam) I went for it properly, killed it on the final lap, not feeling too tired, made up at least 9 minutes in that last lap. Last split (around 5 mins) was 13th fastest overall. Total Time for half was 1.51 mins. Felt really strong at the end. Think with no ITB I may even be able to push close to 1.30 half as I was way off my pace.
Total time: 6.15.05
Really happy with the time and have some very easy areas to make up some time (all of them!).
Going to work on the bike this summer and see where I'm at in Sept for a possible IM next year, if not then 2011 for sure.
Came out the swim in 41 minutes which was way outside of what I hoped (around 35 mins). My goggles filled up with water about 6 times which didnt help but to be honest think the main issue was a lack of experience in the water. I needed to swim my own line rather than worrying about where other people were.
A slow T1 (again lack of experience). 8.30 mins
The bike split 3.30.14 was better than I was expecting. was on for 3.15 but lost it completely for about 10 miles near the end of the second lap, think this was a result of fatigue, lack of iso intake and heat. The end of the bike was feeling strong.
Again an atrociously slow T2, mostly because I felt really dizzy, still need to really focus on my bike work.
Came out onto the run knowing that the ITB would hold me back, was running for a 2 hour half marathon (with ITB I'd run to 2.05 so was fairly confident). First two laps kept to exactly 40 minutes and feeling OK, ITB was a little sore but nothing major, had to stop once every 10 minutes for 20-30 seconds to stretch. Last half of the last lap (from the Dam) I went for it properly, killed it on the final lap, not feeling too tired, made up at least 9 minutes in that last lap. Last split (around 5 mins) was 13th fastest overall. Total Time for half was 1.51 mins. Felt really strong at the end. Think with no ITB I may even be able to push close to 1.30 half as I was way off my pace.
Total time: 6.15.05
Really happy with the time and have some very easy areas to make up some time (all of them!).
Going to work on the bike this summer and see where I'm at in Sept for a possible IM next year, if not then 2011 for sure.
Thursday 11 June 2009
Tuesday 9 June 2009
8th June - Swim
Training with SLH
W/U - 6 mins
Drills - 200m
Main Set 15 * 100m. My two leading splits were 1.35 mins.
First 400m really stiff after a week off but soon got back into it.
W/U - 6 mins
Drills - 200m
Main Set 15 * 100m. My two leading splits were 1.35 mins.
First 400m really stiff after a week off but soon got back into it.
Monday 8 June 2009
7th June - Run & Bike
25 min morning run pushing the pace a little, felt pretty good.
2 hour Evening Ride out to Westerham - Oxted (+loop) - Botley Farm.
First hour legs felt fairly heavy but after the killer Oxted hill felt really really strong.
2 hour Evening Ride out to Westerham - Oxted (+loop) - Botley Farm.
First hour legs felt fairly heavy but after the killer Oxted hill felt really really strong.
30th May - 6th June - Bike & Ride
Out in France, climbing every day
Got around 15km of riding in a day with one 2 hour ride feeling fine.
25 min run (barefoot which is my favourite!)
55 min run - kept a pretty good tempo, ITB still in the background but able to manage it pretty well now.
Got around 15km of riding in a day with one 2 hour ride feeling fine.
25 min run (barefoot which is my favourite!)
55 min run - kept a pretty good tempo, ITB still in the background but able to manage it pretty well now.
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