26th Sept - Windfarmer Triathlon

Windfarmer Triathlon at Lydd.

Water temperature was very very cold, hands, feet and face were numb by the end. Managed to stay just off the lead group for first 600m, turned the buoy and hit some big waves which put me off quite a bit. I don't usually mind rough water but it slowed me down so much. Lost a couple of places in the final 600m, trying to push hard but my muscles just were not up for it with the cold. Pretty disappointed with the swim although 10th out of the water isnt bad! but I def could have gone 3 mins faster at least if warmer.

T2 was slow but I always planned for that as I needed to get my base layer on over the top of my trisuit (too cold to risk not wearing it).

Bike without doubt was my weakest area, I just do not try hard enough. averaged 20mph but heart rate was not elevated at all and I wasn't even out of breath. The wind was very strong but thats no excuse. Total time was 1:15 with the fastest (Matt) being 1:01. I need to find at least 10 minutes for next season. Think the majority of this can come from holding a higher threshold rather than more power so that is going to be my focus for the winter, sustained, hard efforts.

T2 was excellent however I forgot my helmet which cost 15 seconds and was so unavoidable.

Run was tough, my feet were completely numb for the first 8km to the point that all I could feel was my ankles and nothing below. Tried to hold a relatively high pace but the majority of the time I was on my own so difficult to pace myself. Increased my pace throughout the run rather than going off hard which gave me a much more relaxed and probably faster pace. Got the fastest run time of the day but to be honest felt very slow, not sure how that works!

Swim: 28:53
T1: 2.07
Bike: 1:15:18
T2: 0.50
Run: 35:58
Total: 2:23

The race wa a PB but to be honest I am not happy with the result, I know I can go 10 minutes faster if I can just maintain the effort in bike and swim. Came 14th Overall and 2nd in age category so not too bad but plenty to be working on!

24th Sept - Swim & Run

1.2km swim at purley pool to loosen up the muscles

4km Run.

Everything feeling good

21st Sept - Run

Running with SLH.

2.5 mile w/u
5 * 1000m hard (3.10 - 2.50 mins)
2.5 mile w/d

Knee played up on w/d. Feeling pretty strong on the reps.

Max HR 203 bpm.

20th Sept - Swim

SLH training

Various Drills

15 * 100m hard (Chapman Pace) with 5 second recovery, felt pretty comfortable.

18th Sept - Bike

ACC ride,

Front wheel came undone and so got dropped by the training group. Kept up average of 19mph on my own and with a couple of stragglers to the cafe, not really feeling it.

Went hard (about 20mph) on the way home and really felt it. Dropped everyone except Paul on Reigate Hill (HR around 194bpm).

Dropped on Merstham Hill then home.

45 miles

15th Sept - Brick

3 hill reps and 1 run rep (Sanderstead Roundabout).

Av HR around 180bpm and max at 191bpm

14th Sept - Power Test

Half hour poower test with Paul:

Average Power 248 watts
Average HR 182 bpm
Average Cadence 90 rpm

Absolutely ruined

13th Sept - Swim

SLH training

400m w/u

Drills

150m, 100m, 50m, 50m, 100m, 150m.

5 * 25m sprints

12th Sept - SLH Track championships (new PB's)

SLH club championships at Tooting Athletics Ground.

800m - 2.03 mins (1st Place). Stayed in 2nd for the first lap and then went for the win from 400m, probably could have gone a little harder (maybe 1 second) in the first lap and then sustained pace for longer but overall really pleased. Without doubt the hardest race I have ever run!

100m - 12.7 seconds - only entered last minute for a bit of fun but really enjoyed it.

1500m - 4.20 mins (1st Place). Ran hard from the start, opened a gap and then ran my own race, sure I could have gone faster with some competition and fresh legs!

11th Sept - Bike

Ride with ACC.

Awesome through and off for the majority of the session, George and Paul came out on the ride so average pace was around 22mph.

Held out to the last through and off, got dropped on the hill (by about 4 people) but fought hard and managed to get back on the group (got dropped on next hill).

Really pleased with the ride, one of the most enjoyable rides and I was feeling really strong. Averaged about 22mph to the cafe then easyish ride back with Ed.

10th Sept - Swim

Swim training with SLH

300m w/u race
Various drills and sets
200m w/d

Feeling stronger and stronger.

9th Sept - Bike

Quick 8 mile TT (3 mile w/u and 3 mile w/d)

Averaged 20mph, still want to be faster, aiming for 22mph.

7th Sept - Run

Run with SLH.

2 mile w/u
10 * 500m out and chase back.
2 mile warm down

Only managed 9 of the 500's as really sore knee (Quads).

6th Sept - Swim

Training with SLH

10 min through and off warm up
600m drills
6 * 100m (25m easy, 50m hard, 25m easy).

went very very hard on the 50's (close to 100%).

Swimming is feeling really positive at the moment, I'm enjoying myself and feeling strong.

4th Sept - Bike

Ride to Brighton with the boys for my birthday, really good fun day out, 46 miles very slowly with a few pub stops. Gave it a smashing on the mountain bike aswell for a few miles.

1st Sept - Swim

1500m openwater at Southwater. 4 * 250m hard. Water is starting to get chilly now.

31st Aug - Brick

45 minute bike hard (20mph on a hilly course), followed by 15 min run hard (up to sanderstead roundabout). 10 minute bad patch on the bike but followed by the last 15 minutes @22mph made up for it, only really the hills that get me.

Felt really good on the run, very hard but just about in control.