Gentle swim with SLH to try adn ease up the aching, ITB still quite sore, shoulders tired!
1.8km
19/2/14 - Run
10 years ago
Friday 28 May 2010
23rd May - Swashbuckler Half
With a cold up until the morning of the race I wasn't feeling too confident, however waking up with no cold seemed to bode well for the day.
Swim and T1: 43:44 mins
Bike and T2: 2:30:16.7 hours
Run: 1:44:29 hours
Total: 4:58:29.7 hours
Place: 67th (7th in age group)
The Swim was really tough, felt like I pushed hard and was pleased with my swim, really strong current but I felt like I dealt with it well, still need to increase experience in open water.
The Bike was really good, legs felt very tight at the start but I dont think there is a way to avoid this. 1.75 Go bars 400ml of ISO and 400ml of Water. Averaged 19.5 mph which is very good for me, felt fine throughout but ITB was a slight problem towards the end. Going to get that sorted.
The Run was what I had trained for, I came out with the intention of doing sub 45 min 7 miles on both laps. I felt pretty tired at the start but kept to 6 min miles and felt like it was completely attainable for first 4 miles. I didnt drink any water at the first two feed stations which was a big mistake. Took some jelly beans at 5 miles which picked up the pace for me again. At 5 miles two things happened, ITB in my right leg started and I was thirsty. I took water at the next feed station and cracked on. First lap was around 44 mins so was nicely set up for 2nd lap. ITB cleared up a little bit but was still very thirsty. At 9 miles I took on a PowerGel (caffeinated) and some more water (maybe a cup). My pace had dropped to about 9.5 minute miles and I was not feeling it (really hot). the gel kicked in for about 15 minutes but I was dehydrated and in deficit I think. 2nd Lap was 1 hour so quite a bit down, pretty disappointed with it but then at least I went for it.
Lessons learnt:
1. Open water swim experience needs to increase a lot.
2. Need to sort ITB on bike as it did transmit to the run (unexpected).
3. Need to increase length of bike on brick sessions, legs have no trouble with transition but do with endurance.
4. Need to take on much more water on the bike so that I am overhydrated for the run (750ml of each?).
5. Need to take gel at end of the bike.
6. Need to take on at least 2 gels on run (poss 3)
7. Need to drink little and often on run, mixture of ISO and water (depending on stomach).
Overall Im really pleased with the time, sub 5 hours is pretty good. I actually enjoyed the whole thing (until the last run lap) during the race which was really nice. Learnt a lot about my body and its weaknesses/strengths. Swim time was a little disappointing but I went as hard as I could, bike time was really good, run time disappointing but at least I went for it. Felt good to take myself to a point where I couldnt give anymore on the run. Lost a little bit of mental focus so want to work on that too.
Swim and T1: 43:44 mins
Bike and T2: 2:30:16.7 hours
Run: 1:44:29 hours
Total: 4:58:29.7 hours
Place: 67th (7th in age group)
The Swim was really tough, felt like I pushed hard and was pleased with my swim, really strong current but I felt like I dealt with it well, still need to increase experience in open water.
The Bike was really good, legs felt very tight at the start but I dont think there is a way to avoid this. 1.75 Go bars 400ml of ISO and 400ml of Water. Averaged 19.5 mph which is very good for me, felt fine throughout but ITB was a slight problem towards the end. Going to get that sorted.
The Run was what I had trained for, I came out with the intention of doing sub 45 min 7 miles on both laps. I felt pretty tired at the start but kept to 6 min miles and felt like it was completely attainable for first 4 miles. I didnt drink any water at the first two feed stations which was a big mistake. Took some jelly beans at 5 miles which picked up the pace for me again. At 5 miles two things happened, ITB in my right leg started and I was thirsty. I took water at the next feed station and cracked on. First lap was around 44 mins so was nicely set up for 2nd lap. ITB cleared up a little bit but was still very thirsty. At 9 miles I took on a PowerGel (caffeinated) and some more water (maybe a cup). My pace had dropped to about 9.5 minute miles and I was not feeling it (really hot). the gel kicked in for about 15 minutes but I was dehydrated and in deficit I think. 2nd Lap was 1 hour so quite a bit down, pretty disappointed with it but then at least I went for it.
Lessons learnt:
1. Open water swim experience needs to increase a lot.
2. Need to sort ITB on bike as it did transmit to the run (unexpected).
3. Need to increase length of bike on brick sessions, legs have no trouble with transition but do with endurance.
4. Need to take on much more water on the bike so that I am overhydrated for the run (750ml of each?).
5. Need to take gel at end of the bike.
6. Need to take on at least 2 gels on run (poss 3)
7. Need to drink little and often on run, mixture of ISO and water (depending on stomach).
Overall Im really pleased with the time, sub 5 hours is pretty good. I actually enjoyed the whole thing (until the last run lap) during the race which was really nice. Learnt a lot about my body and its weaknesses/strengths. Swim time was a little disappointing but I went as hard as I could, bike time was really good, run time disappointing but at least I went for it. Felt good to take myself to a point where I couldnt give anymore on the run. Lost a little bit of mental focus so want to work on that too.
Tuesday 18 May 2010
17th May - Swim
Last session before the half.
Solid session with SLH:
350m w/u
400m, 300m, 200m, 100m, 200m, 300m, 400m. 400m were off 6 mins which is the fastest I have ever swum (I was drafting).
100m w/d
Well and truly ready for the half.
Solid session with SLH:
350m w/u
400m, 300m, 200m, 100m, 200m, 300m, 400m. 400m were off 6 mins which is the fastest I have ever swum (I was drafting).
100m w/d
Well and truly ready for the half.
Monday 17 May 2010
16th May - Run
Run out to Whytleafe
7 miles approx, feeling pretty strong, went at 1.15 half marathon pace, hard work.
7 miles approx, feeling pretty strong, went at 1.15 half marathon pace, hard work.
Thursday 13 May 2010
12th May - Run
run out on Riddelsdown downs.
1 hour 20 mins, prob about 10-11 miles. Felt really good, hips still feel mildly weak but got stronger throughout.
Feeling pretty good about the half marathon.
1 hour 20 mins, prob about 10-11 miles. Felt really good, hips still feel mildly weak but got stronger throughout.
Feeling pretty good about the half marathon.
11th May - Bike 10m TT (PB)
Addiscombe TT
10 mile TT out and back in Horsham
26.48 mins (22.4mph) - previous PB 29.15
Smashed my previous PB, went out hard from the start, prob could have eased up on hills a little and pushed harder on flats and downhill, but such is life, feeling pretty good, slight ITB after but nothing major.
10 mile TT out and back in Horsham
26.48 mins (22.4mph) - previous PB 29.15
Smashed my previous PB, went out hard from the start, prob could have eased up on hills a little and pushed harder on flats and downhill, but such is life, feeling pretty good, slight ITB after but nothing major.
Wednesday 12 May 2010
Monday 10 May 2010
8th May - Bike
ACC ride, disgusting weather and not up for it at all, able to maintain a pretty good pace throughout.
6 May - Run
Run:
Riddlesdown-Whytleafe-Warlingham-Selsdon
8 miles - 50 mins
1.5 miles - w/d
Calf sore after 7 miles but nothing major
Riddlesdown-Whytleafe-Warlingham-Selsdon
8 miles - 50 mins
1.5 miles - w/d
Calf sore after 7 miles but nothing major
Thursday 6 May 2010
5 May - Bike
15 mile bike to work - medium pace, freezing but really enjoyed it.
26.5 mile bike home via Charlwood, Newdigate and Reigate. Averaged 18mph.
Really hilly route so fairly pleased with speed, got overtaken once and was able to easily keep up with them about 10m back, so frustrating that I can't mentally keep at that pace on my own anyway!!
26.5 mile bike home via Charlwood, Newdigate and Reigate. Averaged 18mph.
Really hilly route so fairly pleased with speed, got overtaken once and was able to easily keep up with them about 10m back, so frustrating that I can't mentally keep at that pace on my own anyway!!
Wednesday 5 May 2010
4 May - Run & Swim
Run at lunchtime, easy 5 miles, calf OK.
Swim in the evening:
300m w/u
450m drills
100m, 200m, 300m, 400m, 400m (around 6.30mins), 200m
3 * 50m sprints (40 seconds)
150m w/d
Total: 2,650m
Swim in the evening:
300m w/u
450m drills
100m, 200m, 300m, 400m, 400m (around 6.30mins), 200m
3 * 50m sprints (40 seconds)
150m w/d
Total: 2,650m
Tuesday 4 May 2010
1 May - Bike
Riding with ACC, went ahead of Reigate hill and latched onto the training group. averaging 22mph which was killer, got dropped on the 30mph through and off!!
Kept it at about 21mph average for return journey.
Feeling strong overall but pretty tough!
Total Distance about 50 miles
Kept it at about 21mph average for return journey.
Feeling strong overall but pretty tough!
Total Distance about 50 miles
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