Monday, 25 June 2012

Week 25 - Iron Week


18/06/12 - Rest Day


19/06/12 - Rest Day


20/06/12 - Rest Day

21/06/12 - Free Ride (Spin Bike)

As this was taper week before race day I just wanted to keep loose and spin my legs out on the bike, so a simple 45 minute session.


I'll copy this session once more before the half ironman and that will be it, nothing else I can do and I'm going to be at the start line.


Session Details
Duration 00 45 00
Distance 15 Miles

22/06/12 - Free Ride (Spin Bike)

Easy session on the spin bike before the race, this was the penultimate session before race day so I decided to take it easy with a gentle spin on the bike.

That's it, 15 weeks of my life,  all completed for 1 day.. Roll on Sunday.

Session Details
Duration 00 45 00
Distance 15 Miles

23/06/12 - Rest Day

24/06/12 - Cotswolds 113 Middle Distance (half Ironman) Triathlon - Race Report HERE

Week 25 Totals
Cycling - 86 Miles
Running - 13.1 Miles
Swimming - 2000 Meters

Monday, 18 June 2012

Week 24 - Take It Easy

11/06/12 - Rest Day

12/06/12 - Swansea Bay 5km


This was the second race of the Swansea bay 5km series, I had a previous time of 20.46, but I had a feeling that I wasn't going to beat it. It was similar conditions as the previous run, but I felt tired in the legs even though I had a rest day the day previous to the race.

When I hit the last 400 meters I felt a tightness in the top of my leg, so I eased off and my lungs were so happy for it as the burn was getting worse.

My work rate throughout the 5km stayed the same as the previous race average heart was 181 BPM, and I went straight into zone 5 and stayed there till the finish line.

At the finish line I looked at my watch to see I was 22 seconds slower than the previous month, but I have been working on endurance and not speed for the past 15 weeks so I'm not going to complain.. too much!


Session Details

Duration 00 21 08
Distance 3.15 Miles
Average HR 181 BPM
Max HR 191 BPM
Average Pace 6.43
Best Pace 5.57
Calories 442

13/06/12 - Interval Spin (Spin Session)

Easy spin session for 60 minutes, averaging speed of 19 MPH and clocking in a 20 minute effort in the hour. Standard session of 10 minutes in saddle, 10 minutes out. Since brining in the bike shoes so I can clip into the peddles I have notced that im geting more power and working at a higher resistance on the spin bike.

Its a great session and its definitely helped me progress to the next level on the bike, I hope this rolls into my race session.

Session Details

Duration 01 00 00
Distance 20 Miles
Average HR 118 BPM
Max HR 151 BPM

14/06/12 - Rest Day

15/06/12 - Brick Session (Spin / Run)



This was a hard brick session, the bike was a 10 minutes recovery, 20 minutes standing out the saddle, I worked pretty hard in this session, and my legs were burning, about 16 minutes into the 2 sets so the last 4 minutes was a new level of pain for me on the bike.

The second part of the brick was a simple 30 minutes run, at a pace of 8.34 minute mile pace.

Session Details

Duration 01 31 30
Distance 23.50  Miles (20 Miles Bike & 3.5 Miles Run)
Average HR 178 BPM
Max HR 193 BPM
Average Pace7.12
Best Pace 5.38
Calories 883


16/06/12 - Rest Day

17/06/12 - Llanelli 10km


As this was another club race, I was keen for some points, plus it was the last time I get to test my legs on a hard session before the half ironman on Cotswolds (Cotswolds113).

The run was a nice flat course, into a slight head win, but thankfully the sun was out so you stayed warm on the run, some of the runners even go sun burnt, which was amazing considering the summer we are having!.


Everything felt good on the run, I had a lovely support team from my wife and son, and some Celtic Tri people  not racing so it was great to have a little cheer on mile 5 and for the finish line.


I managed to keep a 7.15 minute mile pace which was brilliant considering I've been training for endurance and not speed, It was nice to get into a new training zone and blow some cob webs away. I manage to stay in zone 5 again for the wholes session, just like Tuesday 5km race, averaging out at 177 BPM.


This is a really nice race, if the weather holds out, and I think I'll definitely give it ago next year to see where I am with a fitness level comparing exercise.






Session Details

Duration 00 45 08
Distance 6.24 Miles
Average HR 178 BPM
Max HR 193 BPM
Average Pace7.12
Best Pace 5.38
Calories 883

Week 24 Totals
Cycling - 40 Miles
Running - 12.89 Miles
Swimming - 0 Meters

Saturday, 16 June 2012

Week 23 - From Bad To Worse



04/06/12 - Brick Session (Southampton, Hampshire)

My last brick session before Cotswolds as I start to taper for the event, the session felt great and a true test for race day, minus the swim.

 
My legs felt great at the end of the session, I could have kept going but I had a street party to attend.

Session Details
Duration 02 56 00
Distance 38.64 Miles
05/06/12 - Rest Day

06/06/12 - Free Run (Neath, Swansea)

Triathlon Club Run - Warm Up & Session


Session Details

Duration 00 45 49
Distance 5.76 Miles

07/06/12 - Rest Day


08/06/12 - Illness


09/06/12 - Injured - Sliced the top of my finger off trying to sort out my mountain bike break disk out. I wont be training for a couple of days, hope it heals up a bit for Ironman.


10/06/12 - Injured

Week 23 Totals
Cycling - 30.74 Miles
Running - 13.61 Miles
Swimming - 0 Meters

Monday, 11 June 2012

Week 22 - Bad Week

28/05/12 - Rest Day

29/05/12 - Bike / Run (Time Trial, Glynn Neath, Swansea)

This is was the first time trial event I've done with the club and I really enjoyed it. I was one of the slowest males, so I was luck enough to be set of 10th after the very quick ladies in front of me. Even though I don't have a TT bike, I tried to get in the best position possible and give my legs a great workout, down on the aero bars and go flat out in the same gear for the full 23 minutes.


Well that was the idea, I tested my bike before I left and I had only gone and got a flat from the weekends ride, as I rushed to get the club session, I left all my tools at home, this included spare inner tubes too, so my night didn't start the best. I had no idea how to change the rear tire so I suppose it was a blessing in disguise that I did it at a club session. I was helped to change the tyre and when I came to inflate the tyre I only went and snapped the valve off so I had to take everything off again and start again, so I was covered in dust and oil, and not ready to race. I also didn't get time to put on my Garmin for the stats so that will have to wait till next week.

Session Details
Duration 00 38 08
Distance 14.40 miles

30/05/12 - Rest Day

31/05/12 - Rest Day


01/06/12 - Rest Day


02/06/12 - Free Ride, (New Forest, Southampton)

An early start to beat the bank holiday traffic, my legs felt great as I had 3 days off previous to this session, which I feel quite guilty about. That is 2 swims and a run that I've missed this week. I do feel guilty but I do now that it will effect me on race day, but fingers crossed not to much.

I remember this ride from the previous time, and I really enjoyed it, I started to run out of energy on the previous session with 5 miles to go so I'm keen to get that issue sorted out before race day, and I'm happy to say in this session I had it sorted, I was fuelled up and feeling great all the 50 miles.

I felt great, fitter in the legs on the climbs and faster on the flats, I've worked hard on the bike, and I'm starting to notice the hard work.I hope I can take this momentum onto the half Ironman.

Quicker time, lower HR, higher cadence than last time, Progression is shown in the stats as well as the "feeling" you get when your training.I'm in a good place on the bike I feel, far better than I was last year.

I managed a top speed of 43 MPH which I preprepared for, I knew where the down hill was so I knew when to get into the large ring on the bike and give it some well on the last mile to, so I know my legs are able to give it all till the end.

It was a flat ride, but I wanted to get the miles in the legs that's exactly what this route does, I reckon it was down to eh new helmet I was 13 minutes quicker... Honest!

Last time I did this route (HERE)


Session Details
Duration 03 00 20
Distance 50.70 miles
Calories 3276
Average HR 130 BPM
Max HR 167 BPM
Average Speed 16.9 MPH
Max Speed 43.3 MPH
Average Cadence 73 RPM
Max Cadence 128 RPM


03/06/12 - Rest Day

Week 22 Totals
Cycling - 63.20 Miles
Running - 1.9 Miles
Swimming - 0 Meters