Monday, 31 October 2011

Work Stop Run - Turbo Time


 Another late night stopped me running but never fear, the turbo trainer is here!

My last meeting overran and the run window disappeared, so what else was there to do, my new flashy turbo was the only choice. Even though I used it yesterday and I've got a spinning session planned for tomorrow I didn't mind.

I went to the same site as yesterday and chose a simple set of:

18 x 1 min hard  & 1 min recovery

This was a tough one as you dont have time to recover from the previous set, my base gear was pretty high for this session so the intensity was high all the way throughout.


Todays session

Duration 00 36 00
Distance 18 miles

Sunday, 30 October 2011

New Turbo - New Sessions


Its arrived, my new turbo is here and I cant wait to get using it. My biking has been shocking this season so I decided to get the turbo so I have no excuses for next tri season.

I've been looking at turbo training sites and found this site - www.turbotraining.co.uk and if your stuck for training ideas or programmes here is the place to look. Its got a decent interface for the sessions with alarms to tell you change intensity levels.

I decided to start wit a basic session of:

4 x (1min 90%, 1 min 70%, 1.30 min 90%, 1.30 min 70%, 2min 90%, 2min 70%)

I have also purchased a Garmin cadence checker so I can track the distance and work rate (RPM) on each session so I can keep working hard all they way through the session so I dont slack off and get output for my forerunner.

After the workout I was soaked through, but I really enjoyed it and I look forward to my next session but I may need to invest in a bigger fan as the current one did not help me in the slightest.

Todays session

Duration 00 40 00
Distance 20 miles

Saturday, 29 October 2011

Feeling Funky Run


This wasn't a good session for me, I started the session not feeling right and it stayed through the whole session. The warm up didn't even feel right so I knew this session wasn't going to go well.

The set was:

8 x (2min 98% 2 min 70% recovery) I probably went 70% and 60%...

I normally lead this session and stay at the front but I found myself in the pack and struggling to hold on. I shouldn't have carried on but I decided to carry on, but take my foot off the gas and slow right down, even though my heart rate was high.

Not a great set for me but I still completed just under the 5 mile mark.

Todays session

Duration 00 50 22
Distance 4.80 miles
Calories 637
Average HR 167BPM
Max HR 187BPM
Average Pace 7.59
Best Pace 4.59

Thursday, 27 October 2011

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Tuesday, 25 October 2011

I've Lost My Spinning Virginity

Well I've lost it, and it was a brilliant session!

Its new to me and new to some triathlon club members so this was our first experience of spinning, and it happened to be an advanced class! I was really surprised as I thought we would be broken in gently... No chance!

The class was for 45 minutes and I can honestly say I worked as hard as I could for the whole session. I was soaked through by the end of the session and the towel I brought with me you could ring out I had worked that hard... YUK!.

We had to find our base level, a level hard enough to get the RPM above 60 but relaxed enough for you to catch you breath and give your legs a break.

My base level was 8 and most of the session was completed between the gears 10-18, I enjoyed getting out the saddle and finding the rhythm, keeping my heels down and that's something I can remember when im out climbing hills next triathlon season.

The session was completed with a mixture of music everything from pure cheese to dance tracks which I really enjoyed but we had to finish the session with a 2 mile sprint, and this was to the Benny Hill music.. That hurt my legs and my ears!

I must of enjoyed it, as when I managed to get off the bike and down the stairs I forked out for next weeks session so roll on next week.

Todays session

Duration 00 45 00
Distance 22 miles

Monday, 24 October 2011

Cold, Wet, Windy, Dark - Hill Session


Welcome back to a tough Monday night session with the elite group, a hill session in the poring down rain, gale force winds and its the first Monday night session I've done this winter in the dark. I wont forget this one in a hurry.

We ran a mile warm up to the chosen hill, the group do this set on a Thursday morning, its a shelter hill from the wind so it made the session a little bit easier for us.

The set was a mean hill one - 4 x large hill 4 x medium hill


It was a tough session for me as I hadn't run with the group for 3 weeks because its landed on a recovery day for me or I have had to work late, it definitely shows I've missed it. I worked hard and kept my heart rate high. I maxed out at 188 BPM which is high for me and I managed to stick with the group till the start of the 3rd rep but then they just blew me away and my legs just got heavier.



On the last hill, even though it was a medium I tried to kick on so I finished on a high and it was the fast rep of the night.. I should have worked harder on the earlier ones. Maybe next week?

Todays session

Duration 00 34 18
Distance 3.95
Calories 524
Average HR 166 BPM
Max HR 188 BPM
Average Pace 09.02
Best Pace 06.01




Friday, 21 October 2011

Loose Swim - Feeling Great






I was feeling pretty stiff since last nights run session, Friday is normally my rest day but as the pool was really quite and I think my Friday rest days going forward may be a thing of the past.

The session today was great and I had the pool to myself, and on entry to the pool I asked what lane can I use and I was told go for any. Anyway, have way through my session I looked up and and what looked like an instructor said "We need this lane, so move over" No please, No thank you.. manners cost nothing, so I politely moved to the normal end lane.

The session was a simple:


7 x (200m freestyle, 200m Flippers)

I kept with the every 4 stroke breathing which I found hard at times, as I was concentrating on my arms, but I suppose that will come with training. My tumble turns are coming on really well and I'm confidently doing them at the deep end every time. No Pull buoy this week as it was slipping out of my ankles last week so it totally mess up my stroke, so I was just happy with the two variations tonight.

Todays session

Duration 00 50 00
Distance 2800 meters

Thursday, 20 October 2011

A Stiff Post Half Marathon Run

I was ready for this session tonight, I've enjoyed the days off since the race, I should have done a little swim on Wednesday but due to work commitments it never happened. The set tonight was a good one to get into a rhythm and I get some quality sets in.

The session was: 8 x (2min 98% and 2mins 75% recovery)

The first 4 sets for me were great, legs felt a little tight but nothing to worry about, lungs we great, I worked at a high intensity. On the 5th set I felt my groin start to tighten, so in my recovery 2 minutes I stopped to do some stretching, it eased some of the tightness so it helped me to carry on but I toned down the speed but kept the intensity high.



I managed to keep the pace of under 8 minutes, and I stopped twice to stretch, so this isn't a true reflection of my pacing, but im still happy. My best pace was 04.49 which was great after the half marathon on Sunday. I kept the work rate high, maxing at heart rate of 186 BPM, which is high for these kind of sessions, but I enjoyed it.

Set 5 (Lap 9) was the only set where I dipped, but as I said above it was down to the stretching and took my foot of the pace, but I kept working hard.

I'm sure I'll be stiff in the legs on Friday so I'll hit the pool for a recovery swim.

Todays session

Duration 00 50 24
Distance 4.80
Calories 637
Average HR 167 BPM
Max HR 186 BPM
Average Pace 07.59
Best Pace 4.59

Monday, 17 October 2011

Cardiff Half Marathon - Great Days Racing


I had a master plan for this event and I stuck to it all the way and it worked out for me really well.

I submitted a time of sub 01.40 and this was my aim, to finish the event at the 01 40 00 marker which meant I had to do an average pace of 7.30 min miles. Easy enough so you thought... But I through a spanner in works but stopping to do a wee at mile 5 on the side of the road.


The event was very popular, I was one of 18000 runners, at the start I was taken over by a giraffe and a Darlek to start with. I was keen not to let the adrenaline kick in and stick to the pacing I had chosen for the duration of the race, it definitely paid off.

I had loaded up on my pre race meal of porridge and lucozade sport, I forced it down as my nerves had kicked in after 20 minutes of waking up, I find this happening most of the time before races, but I do carry on putting myself through it so I must like it.

I did some light stretches at the start line, my normal warm up strategy and drank a little bit to much lucozade and I thought I had more nerves kicking in so I decided ignore the fact I needed to wee and I just stretched some more and waited for the starters gun.... BANG and we are off.


I found a rhythm relatively quick, but in the back of my mind was that wee, I managed to go for 4 miles until I had to stop and do the business. It took me 1 minute and 13 seconds (according to the Garmin) and this was the reason why I didn't break the sub 1.40 time. When I saw my time I was gutted, but not to gutted as this can be a baseline race time for me, something to aim for but a new personal best any ways.

I was in good shape for the race, my pre race training went as planned and I felt great on the race day, it was the first time I had raced in my compressport compression calf guards. They looked great and felt great I can safely say they will be part of my every race day going forward. They helped with the impact my legs went through on the day and I can only thank them for helping me on race day. I have one more race this year where I will be using there gear and then I will be writing a review of the kit the nice people sent me at compressport UK.


At the hour mark in the race I was still feeling great so I upped my work rate, I wanted to keep the same pace throughout but I had to up my hear rate to keep to this pace, and that is why there is an incline on my chart by the end of the race. The last mile was the fastest of the day for me and the one I worked the hardest in, and that was the aim really work at the same pace from miles 1-12 and go as hard as you can on mile 13 for as long as possible.

For me this race was all about strategy, from the pacing to taking on supplies, I decided not to run with a drink, and pick one up at a water station on route. I also decided to use to power gels that I had in my short pocket, one at 6 miles and one at 11 miles. They definitely gave me the kick on I needed to post my personal best to date so this is a strategy that I will continue to use.

The course was a very flat and urban race, it was ideal for fast pace runners, it was a well supported run. I would definitely do this race again and recommend it to any sort of runner from the beginner right through to fun runner.

Todays session

Duration 01 40 19
Distance 13.1 miles
Calories 1844
Average HR 173 BPM
Max HR 192 BPM
Average Pace 07.30
Best Pace 05.29

Thursday, 13 October 2011

Slow Down Intervals

Last session before my next race, the Cardiff half marathon. I feel it good condition so the idea of this session was to loosen my legs off and make sure my kit is race ready.

The session tonight is a tough on, but I plan to take it easy to stay in the best shape possible.

2 x (1min 98%, 1min 75%, 2min98%, 1min75%, 3min98%, 1min75%, 2min98%, 1min75%, 1min98%, 1min75%, 30sec98%, 1min75%, 30sec98%, 1min75%, 30sec98%, 1min75%)

I took it easy on and sat with the rest of the group and talked about race prep for the weekend. I was looking for the fastest time of the group and thats the joys of running a club a mixture of people with all different race agendas. I kept a low heart rate average for the set only 157 BPM, ideal for my race prep.

Its definitely getting colder as I took a hat down with me, I didn't wear it but im sure I'll be wearing it the next session on a Thursday night.



Todays session

Duration 00 47 22
Distance 4.76
Calories 644
Average HR 157BPM
Max HR 179BPM
Average Pace 08:48
Best Pace 04:53

Wednesday, 12 October 2011

1,2,3,4 - Breathe

This was just what I needed after my sports massage. I did a tapered swim, just to keep loose and it did the trick.

The set was a simple:

1 x 500 fretsyle
1 x 500 flippers
1 x 500 pull buoy

The lane was all mine which was great, im sure its only going to get quieter come the Christmas months. I decided to change my breathing technique, I decided that to keep my arms pointing I was going to break on every 4th stroke.

This is something I may concentrate on going forward as it felt right and im already looking forward to the next swim session.

Todays session

Duration 00 40 00
Distance 1500m

Tuesday, 11 October 2011

Easy Hat Run

Winter is definitely here, this session was the first hat run for the year. I didn't wear the hat to stop the sun, it was to keep the heat in as it was blowing a gale outside and the temperature has dropped considerably in the past week. I did stay warm on my run thanks to the hat but I dont think im ready for the gloves just yet.

As im racing on Sunday I decided to do a taper run, my normal route just take it slow and drop my pace to over 8 minute mile pace. I averaged out 151 BPM on my heart rate which is low for me and this is what I wanted to achieve on this run.


After having the weekend off from training I was keen to get a good set in and this was just the ticket, the road was all mine apart from the cars but im in high viz now as its now dusk so im looking for anew route again because there are too many nutters out there oblivious to us runners.

I want to be in the best shape possible for the race on Sunday, so im not over training. I've got a sport massage arranged for Wednesday evening before my swim and then a light run scheduled for Thursday and rest days Friday and Saturday.

Todays session

Duration 00 51 10
Distance 6.07 miles
Calories 843
Average HR 151 BPM
Max HR 172 BPM
Average Pace 8.25
Best Pace 4.43

Friday, 7 October 2011

Dark Start Runs Are Nearly Here

 
I missed out on last weeks session due to the triathlon on the weekend, so I was really keen to get a quality session in. The focus has moved to cross country races so the sets are based on them at the moment, which isn't great for me at the moment as im into half marathon training. The local council have decided to switch off the street lights in money saving exercise which is going to effect our training site as we cant training the dark and winter is coming. This was a lovely moon lit session but I think its going to be head torch material next week.

The session was:

3x (1min @I, 1min jog, 1min @I, 2min jog, 4min @I, 2min jog)


The coach called the start of the set before I had a chance to press go on my watch so I as half way through the first rep before I pressed go on the Garmin. I decided to manually lap this session so I was on the starters whistle for the evenings session. I managed to keep a 7.37 minute mile session which I am really happy about, im due a long run over the weekend so I hope I can keep to this work rate on that run. I average 0.6 of a mile on each 4 minute rep which is a great pace.


The first rep is in a low-ish zone as I was trying to sort the watch out, so I made up for it the 5 heart rate humps. I maxed out at 181 BPM which I haven't hit for some time in these session so I have worked hard but it was a windy and cold session so I was keen to keep warm.



Todays session

Duration 00 58 10
Distance 5.19 miles
Calories 689
Average HR 164 BPM
Max HR 181 BPM
Average Pace 7.37
Best Pace 5.26

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Wednesday, 5 October 2011

Welcome Back With A Swim

Back in the pool after the race on the weekend with a simple set of

3 x 500m freestyle

I took it easy after the bad day in the office, with 2 rest days before I hit the pool. My legs felt relatively good but I couldn't shift my feelings about how poor I was in the last race.

In this session the main aim was just to turn the engine over and do some lengths, no speed just simple swimming.. Just like a turtle under water.



Todays session

Duration 00 40 00
Distance 1500

Sunday, 2 October 2011

Bideford Triathlon - Bad Day In The Office


This was my last triathlon race of 2011 and im afraid to say it was a bad day in the office for me, I really wanted to finish in a high but after a great swim the race only took a turn for the worse for me.

I was in the water in Wave 2, and I managed to post a personal best for the swim, 11 minutes, It was meant to be a 650 meter swim, but they buoys drifted with the tide and it felt like closer to 750 meters. I didn't mind this as I found my rhythm in the water pretty quick and was 5th out of the swim from the first 2 waves.

My sighting on the swim was good, we had to swim through different 2 arches on the bridge (out and back) and I aligned with them fine without having to swim to far out the way.



Up the ramp and out the water, I got my wetsuit off relatively quickly, socks on, shades on, helmet on and off I went on the bike leg... this is where my race changed for the worse.

Out of transition and a hill, great not what you need first up and doing a fast swim, I was trying to get rid of the taste of salt water from my mouth but trying to get some lucozade sport down but after trying to get some air in my lungs after the first hill it wasn't happening. After conquering the first hill, the next one came far too soon, and went on for some time, I could find a decent gear to help me find my rhythm I was out the saddle, in the saddle and back out again, it was really showing I hadn't done enough biking and all the hard work I had done on my swimming was disappearing in front of my eyes. The deep burn in my legs wasn't going and the hill wasn't stopping, I had totally lost the view of the leading pack and I felt my race was already over. I was also struggling with getting the bike into the low gears, so this was making climbs even harder for me my heavy legs.


Before the race I had heard the second half of the bike was flatter than the first so I after spending the first 13 odd miles climbing I was happy to see a downhill and go on the tri bars and get some speed out there. I managed to chase some down some of the people that had pasted me on the climbs but I knew I was damaging my run by going hard on the bike all the way just to chase these people in front of me down. I was glad to see the end of the bike stage and get into my running trainers and give it my all for the final stage of the race.

I managed a really quick transition for me off the bike, I was determined to get some places back from the disaster on the bike. Cap on and off I went. I had a great start on the run, I chased a number of people down, but I had gone for it far to early, running past the crowds of people cheering you on it was hard not to. 


I got past the water station on the half way marker on the run, and I was slowing, I took on some water and I was still slowing and then we hit an incline which totally threw me, I always try on jogging no matter what my speed was but this was the first time I had to stop and walk a first for me in a race and it was down to the bad biking I had done early in the race.  I could hear the crowds at the finish line so this drove me on to finish, I had a poor bike and a poor run which made my final triathlon race in 2011 a bad one and I finished with a time of 01 34 33 and a rank of 162nd out of 260 racers.


It was a well organised race, one I will definitely do again, I've got a baseline time so I know I have to beat this time again. The only bad thing on the day was the shortage of water at the finish line, great finishers bag and a lovely little medal to remember the day.

I've booked the bike in to see the technician and I'm off to buy a turbo trainer so watch out Bideford in 2012, I'll be back!

Todays session

Duration 01 34 33
Distance 600m Swim, 23.5km Bike, 5km Run