Monday, 24 September 2012

Week 38 - Moving Home Mixed With Race Week


17/09/12 - Rest Day

18/09/12 - Spin Session



I haven worked this hard on the spin bike for some time, even though I've lost my voice, and have a cold I still gave it everything. I still haven't fully recovered from Ironman Wales support crew so hence the loss of voice, but I'm racing Sunday so I best keep working on my training.

I decided to stick with the audio fuel session for 40 minutes with a warm down of 5 minutes. As the race Sunday is the club TT circuit I decided that I was going to treat these intervals as a TT, get down into the aero position an get it my all.

The interval session was up one side then back down..

Warm Up
1 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
5 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
1 min HARD
Warm Down

I found my gear and gave it everything on the maximum interval, I found a zone and stayed there for the duration, I even managed to get down on the bars which no issues.


Covered in sweat, from the 2nd interval I knew this was going to be a quality session and after having a few days off for Ironman my body needed a tough session.

Session Details
Duration  00 45 00
Distance 15 Miles 


19/09/12 - Rest Day

20/09/12 - Free Run



I had planned to do the run on the treadmill in the office, but meetings took over my training plans and the run had to wait till after work. I may add they were stressful meetings so a run was definitely required to burn off some of the work related stress, I'm also stressed from this house move. Its definitely going affect my half marathon training but, I feel I'm fit enough to run the distance, but will I be able to do a good time, I hope so!

Back to this run, I decided that I was going to take my wife bike up to the local bike mechanics so the first mile was a bike push run, I held the bike by the seat and ran. The first mile happened to be all up hill so it was tough but I found the balance point of the bike so I found it pretty easy, and it took the focus away from the up hill running.


After I dropped the bike off I decided to make up the route as I went along, a few hills and a few flats and finishing on the big hill for home. I also had to incorporate picking up my son from crèche before 6pm.

Session Details
Duration 00 56 33
Distance 6.29 Miles
Calories 875
Average HR 159 BPM
Max HR 176 BPM
Average Pace 8.01
Max Pace 5.21


21/09/12 - Rest Day - House Moving

22/09/12 - Rest Day - House Moving

23/09/12 - Neath Valley Sprint Triathlon - Race Report HERE

Week 38 Totals
Cycling - 28.67 Miles
Running -  8.16 Miles
Swimming - 400 Meters 

Monday, 17 September 2012

Week 37 - Iron Week


10/09/12 - Rest Day

11/09/12 - Spin Session

Simple easy spin session which was 10 minutes in the saddle and 10 minutes out and repeat twice (40 minutes session). I was feeling a little low on the energy front as I was down on my calories, but I still went to train and as I'm on daddy day care I forgot to pack my lunch before I dropped my son into crèche.

I think the Spin bike is due a service, as the brakes were rubbing quite badly when I upped the resistance, not that I minded as it just made the session harder but I was banging out a quite high pitched squeak for the full 10 minutes so I was lucky it was only me and the gym instructor working out. I could hear it just over the music pumping in my ears.


Not sure how much training I'll get in the rest of the week as its Ironman week and I'm working at the expo for Compress Sport, a little thank you for all the support they have given me this year. Today's session was a easy session but it was good to give the legs a turn over and I managed to get to a max HR zone of only 126 BPM.


Session Details
Duration 00 45 00
Distance 12 Miles

12/09/12 - Rest Day

13/09/12 - Rest Day

14/09/12 - Ironman Wales Expo With CompresSportUK

15/09/12 - Ironman Wales Expo With CompresSportUK

16/09/12 - Ironman Wales - Support Crew - Roll on 2013 I'll be on that start line.



Week 37 Totals
Cycling - 12 Miles
Running -  0 Miles
Swimming - 0 Meters 

Monday, 10 September 2012

Week 36 - Its Working

03/09/12 - Free Run

After a weekend off of feeling a little under the weather I decided to get in a hard run on the treadmill. This is just want I needed to get out the funk I was in. It was hot in the gym so I was sweating buckets, thank god I had the gym to myself, as I sure I would have scared most people away from a man cover in sweat going like the clappers on the treadmill. It was like a river was running off my head, thank god I remembered a towel but this seem to do nothing. When I finished I did wipe the screen and rails down, but I hope they clean the machines often! YUK!


I cranked the treadmill to 8 minute mile pace and stayed there for the full 45 minutes/ Somehow this feels tougher than running on the road, but I suppose to can vary your pace on the road but still clock in the <8 minute mile pace. It was a tough one and by the end of the session I could feel it in my lungs, the burn... a good burn!



Another quality hight tempo session done!

Session Details
Duration 00 45 00
Distance 5.6 Miles

04/09/12 - Core Workout

I am really enjoying back working on my core, I know I should be doing it more throughout the season, but its a new me, and I plan to train more efficiently and fingers crossed this will give me better results for next season.


The set was:

4 x 30 Gym Ball sits ups (You and lying on your back, knees bent on calfs resting on the ball and while doing sit ups your core is clenched tight and the ball is squeezed against your bottom with your legs)

2 x 30 Side Dips (with 7kg dumbbell) (Stand up straight arms down your sides and slowly lower the weight in line with you knee, only going in a sideways motion using your hips)

2 x 15 Wood Chops (with 5kg weight) (Stand up straight and slowly raise the weight over your shoulder and back past your hip in a swinging motion, like you are cutting a tree down with an axe)

4 x 25 In / Out Sit Ups (with 5kg weight) (Standard sit up and raise a 5kg weight out on the way up and back in on the way down)

4 x 25 Side Twist (with 5kg weight) (Sit up legs off the floor and twist the weight from left to right and keep legs and weight raised off the floor)

10 x Gym Ball Roll Out Press Up (Press up position and balance your arms on the gym ball. roll out and back in, in a controlled manor

10 x Gym Ball Roll In Press Up (Press up position and balance your legs on the gym ball. roll out and back in, in a controlled manor - Opposite to the above)

3 x 30sec Plank  (Feet on the vibration plates and hold in plank position for 30 seconds)

3 x 10 V Sits (Legs raised like a V shape and tough toes to create the V)

05/09/12 - Free Run

I was working in a different office today so I had the joys of running an old route that I used to do over 5 years ago. I used to do it in about 52 minutes, today I smashed that and did it in 37 minutes.I did this run just before my half Ironman in the summer and did it in 38 minutes so by the looks of it I'm getting quicker. I know when I was training for the half I was working on strength and duration and now I've been working on speed since that race.





Session Details
Duration 00 37 21
Distance 5 Miles
Calories 711
Average HR 166 BPM
Max HR 184 BPM
Average Pace 7.26
Max Pace 4.14

 
06/09/12 - Rest Day

07/09/12 - Free Run



Running this route takes me back to the half ironman training days, its a lovely quiet run on the back roads from Romsey to Southampton (Hampshire), and it was made even better by the lovely sunshine.

I forgot to pack the Garmin so I was doing this run on "How I feel" and I was feeling strong in the legs and full of energy to blast this one. After 3 miles in I was in a strange place, somewhere I haven't run before, I must have been in the zone and taken the wrong turn on auto pilot. I decided to follow the road and this brought me to shower I'd never been before, so I carried on and ended up at a junction where I had seen before, in the car so I went with my gut feeling and followed the road to the right and ended up back on the main road where I expected to come out. When I got home I plotted the route and found out I had gone and extra 0.35 of a mile so nothing to drastic!.

It was great to run in the sun and not have to worry about wearing a coat and hat to stop the rain running down your face. Fingers crossed this weather stayed for the next few days while I get the running in.

This was a cracking run and I'm scheduled to do it again in 2 days so I know the time to beat!

Session Details
Duration 01 15 00
Distance 9.35 Miles

08/09/12 - Rest Day

09/09/12 - Free Run



Same run as the previous 9 miles without the turn around and getting lost. Really enjoyed this route and its a route I'll keep on doing to build the distance back up in my legs for the half marathon season coming up.

Session Details
Duration 01 09 00
Distance 9 Miles

Week 36 Totals
Cycling - 0 Miles
Running -  37.95 Miles
Swimming - 0 Meters 



Friday, 7 September 2012

Kinetica Gower Sprint Triathlon - Race Report


This is the first time I've swam down Port Eynon so I was looking forward to this race, even though it was another early start. It looked like the sun was going to come out and stay out for the race, so that was great to see, more fair weather racing for me.

After not registering the night before we had to stop on the route to get checked off and this is where I had missed something the night before when packing my race kit. I forgot my bloody race belt. Not to worry, I did ask other club members if they had a spare one, no one had one (I dont pack a spare)so I got on with pinning the numbers to my race kit.

Transition looked pretty empty when I turned up, I though the race attendance was going to be low, but by the time I was set up and finished bending over my bike doing the final checks, the on the rest of transition was full. Great to see so many Celtic tri racers in club colours too, there is a Olympic distance race later in the year, which I would of liked to do but I'm being a good husband and taking my wife away for the weekend. Talking about my wife she was racing today too, she was part of a relay team and she was going to do the swim leg. She's a great swimmer and puts me to shame, so I'll try and chase her down.

Wetsuit on, transition closed, a little stroll to the race briefing in front a welcoming tide. I slipped on a ZipVit Gel while the breafing was going and started to focus on the race ahead.

It was a mass start so I positioned myself in the middle to back of the field, as I feel more comfortable passing swimmers rather than being passed. I dont know why? but its something I started doing in races and it keeps my morale high knowing I'm passing people. It was a tough swim as you swam out toward the sun, so sighting was a tough, I was met with a head on collision with some swimmers who had turned at the wrong buoy and were on there way back. I wonder if the ref saw that one? but after I turned for home I picked up my pace as I could see the shore line and that drove me on, even though I knew it was a cheeky up hill to get out of Port Eynon.

As I ran towards transition from the swim, I thought "what a well supported race" there was a big crowd and it definitely helped me get out that steep climb, out the saddle, legs pumping I found my rhythm and off I went and I found myself passing a lot of people, this made me feel great and I peddled that little bit harder to try and chase some more people down. I hadn't cycled this route before and it had some technical corners and even a no overtaking zone.


I managed to gain at least 15 places on the first half of the bike, it was feeling good, I even had to slow down for a passing car. The bike felt great, after an average swim I had gained a large number of places on the bike and I had a technical run to come. I dislike running on sand at the best of times, but racing on it I had to man up and get on with it.

Off my bike and into transition, bike racked, and trainers on, and I'd like to add no socks were used for this race and it worked on the bike, but a different story with the run. I managed to get sand in my shoes the first 400 meters and that irritated my feet for the whole run. I finished with cuts on my feet but I think that is down to me re-lacing my shoes last week. My run tactic was to keep my legs turning over for the 1st lap of the run and then go flat out for the 2nd lap, That tactic worked, and worked well as I found myself in the same situation as on the bike passing people. Don't get me wrong I wasn't passing the racing snakes just passing people that looked older than me.


I finished the race in a decent time but I know I can do better, I'm carrying some excess weight that needs shifting before my last race of the season and I'm going to look at a new diet and see how it goes. Back to the race, its the first time I've done it and I would definitely recommend this race to any tri-athlete.



I was happy with the time, well sort off I know I can work harder and go quicker, but its a PB as I haven't raced this course before but I know for next year this is the benchmark and I have to beat it. Will it be on my Ironman plan, maybe?

I also need to work on my transition times, and my aim for next season is to learn how to put the shoes on and off on the bike, but that's for another day. Roll on Tuska!

Monday, 3 September 2012

Week 35 - Good & Bad



27/08/12 - Rest Day

28/08/12 - Free Run

Cranked the treadmill up to 8 mile pace and off I went for the full 45 minute session.

It was boiling in the gym and the sweat was already running down my face after 2 minutes on the treadmill, It was like someone was holding a hose over my head. It was like training in Cyprus all over again.


Within the 45 minutes I aim to get over the 5 mile marker, I know I shouldn't really train in miles, and look at durations but that's a target I set myself every time I go out running. I suppose its a fault by me, because if I run under 5 miles I feel (mentally) its not been  hard workout. I know later this week I'm doing hills, and I wont run over 5 miles so will that be a good session? It better be!.

This session did get harder the longer it went on, and I noticed my heart rate tipping into Z5, which is a rare thing for me on the treadmill, so perhaps I haven't got over the bug from 2 weeks ago as I am still coughing a bit after my runs.

Session Details
Duration 00 45 01
Distance 5.56 Miles
Average HR 161 BPM
Max HR 181 BPM

29/08/12 - Ride Harder






Same 40 minute pyramid session, but this is the first time I've managed to sit down in he aero position for he whole session. It felt great to get down in the racing position, I even stayed focused on one area of the wooden floor so I could channel all my energy to keeping the cadince high and in count to Chrissy's call.

If you haven't already looked into Audiofuel - check it out well worth an investment if your training needs some focus.

The session follows a standard Pyramid just like this.

Warm Up
1 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
5 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
1 min HARD
Warm Down

Session Details
Duration  00 45 00
Distance 15 Miles 



30/08/12 - Hill Session

Its been a while since I've done such a hard hill session. Its the next session for half marathon season for me and as I've entered a few perhaps I should try and get in shape for them.

The session was meant to be 200 meter hill, but after the session I noticed it was a 300 meter climb so I had worked harder than I thought for the just over 30 minute session.

8 x 300 Meter Hill Sprints (with recovery)


I wanted to make sure I hit the top of the hill under 90 seconds, so I knew it was going to be a hard session I wasn't worried about hitting the 90 seconds target on the first 3 laps, but the remaining ones were going to hurt and a challenge for me. On a number of hill reps I was temped to stop the passing shuttle bus to give me a lift. When I was on the brow of the hill I could feel my lungs burning, I knew I was working hard, but I could have done with a lift up the final 2 reps.


Even though this session hurt, I did enjoy it and its something I will need to do if I'm competing over the winter in the off road running races.

Session Details
Duration 00 37 44
Distance 3.44 Miles
Calories 457
Average HR 147 BPM
Max HR 181 BPM

31/08/12 - Rest Day

01/09/12 - Rest Day

02/09/12 - Rest Day



Felt a little under the weather for the past  3 days I think its down to a bug I picked up from our son who attends nursery twice a week.

Week 35 Totals
Cycling - 15 Miles
Running -  9 Miles
Swimming - 0 Meters 

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