Apologies for the length of time its been since my last update. It's been very busy at work, and my main computer has once again decided it is an opportune time of year to stop working, so I'm writing this on my laptop.
Things have been going pretty well. There's been plenty of highlights, the main ones being the Filey Beach 10k (4th out of 105 starters in horrendous conditions), a 3km PB on the treadmill (now standing at 10:31) and a 400m PB in the pool - 5:28. i've decided to be more sensible in my approach to running and cycling by building up more endurance at this stage rather than concentrating on flat out speed. So turbo sessions have been in zone 1 in the main, with excursions into zones 2 and 3 occasionally. This weekends ride was a good example. Far too wet and windy outside to warrant a ride in Charnwood hills, so its was 1 hour and 30 minutes on the turbo instead. The session went as follows;
10:00 Warm Up, (10:00 Zone 1, 3:00 Zone 2, 1:00 Zone 3, 1:00 Easy) x 5, 5:00 Warm Down. Good session. Pushing too hard to early is just going to burn me out. I felt close to exhaustion part way through last week for exactly that reason. I backed off, and came back strong, setting two personals in a row. The point - rest works.
Not seeing Sarah this weekend, but after this I see her three weekends in a row, which is something to look forward to that doesn't involve chafing my arse on a bike saddle for hours at a time.
Incidentally, the 1 and a half hours on the turbo was made bearable by the company of Gladiator. I'd forgotten what an awesome film it is. If you haven't watched it, hang your head in shame. Then go and watch it.
14/11/2009
Saturday, 14 November 2009
Thursday, 29 October 2009
Personals
There's been a couple of these over the past few days. A 750m PB in the pool on Saturday was a good place to start - 10:35, and 4 seconds better than my previous effort. I went hard but got the pacing spot on - 5:38 at the 400m split, so negative splitting was the order of the day. I've also set a new PB in my 5km time trial on the roads round the house. My previous personal was set just over a month ago (18:14), so it was good to shave 11 seconds off that and post a new benchmark of 18:03. I didn't feel too exhausted after it either, which is a bonus.
I attended the Wednesday night swim session with the club for the first time yesterday. Some different faces there, about 30 of us all told. I was the second fastest behind a bloke called Adam, who was a hell of a swimmer. Good session - about 2700m all told. Was feeling the water well, cranking out 1:19's and 1:18's for 100m as a guide.
Looking forward to the weekend - it's been far too long since I saw Sarah! Two days of work to get through first though, but at least there's light at the end of the tunnel! I've now decided my race schedule for 2010, but more on that later.
Time for my commute, so its out with the mountain bike, which is all but destroyed after 2 years of deprivation...
29/10/2009
I attended the Wednesday night swim session with the club for the first time yesterday. Some different faces there, about 30 of us all told. I was the second fastest behind a bloke called Adam, who was a hell of a swimmer. Good session - about 2700m all told. Was feeling the water well, cranking out 1:19's and 1:18's for 100m as a guide.
Looking forward to the weekend - it's been far too long since I saw Sarah! Two days of work to get through first though, but at least there's light at the end of the tunnel! I've now decided my race schedule for 2010, but more on that later.
Time for my commute, so its out with the mountain bike, which is all but destroyed after 2 years of deprivation...
29/10/2009
Friday, 23 October 2009
Ups and downs
It's been a busy week at work, with quite a few late nights and a lot of stress flying round the office. I'm off to London this afternoon which means I've had to put back seeing Sarah until next weekend, which has left me a little on the irritated side, but there's nothing to be done that grin and bear it. I'm off to London again this time next week too, but fortunately I'm seeing Sarah on the Saturday and Sunday, so it doesn't cause problems.
Training has been going pretty well and I'm continuing to build up a pretty solid base. Stupidly forgot to set my alarm on Wednesday morning, meaning I missed out on my swim for that day, but everything else is going OK. I set a season's best for the hilly 8k around my house on Wednesday evening in a time of 31:34 (previous best for the season was 31:38). Sounds good, but I actually got my pacing hopelessly wrong. I went off far too fast, and was 32 seconds up on the PB at the half way stage. A little simple maths would show that something went badly wrong in the second half, and by the end I was really just hanging on by the skin of my teeth.
More positively, I'm going well on the turbo, spending the vast majority of my sessions after the warm up in mid to high zone 2, with bursts into zone 3 as and when required. I hope to improve on this, and maintain high zone 2 for longer periods of time - it should pay dividends come race season by ensuring I have not only endurance, but also the speed to match. Thursday night swimming with the club is coming on brilliantly too. I'm averaging around 2:42/200m in those swims, which is excellent, and far faster than where I was last season. Long may it continue.
In other news, I really want a time trial bike. And I'm looking for sponsors! Anyone interested should raise their hand!
23/10/09
Training has been going pretty well and I'm continuing to build up a pretty solid base. Stupidly forgot to set my alarm on Wednesday morning, meaning I missed out on my swim for that day, but everything else is going OK. I set a season's best for the hilly 8k around my house on Wednesday evening in a time of 31:34 (previous best for the season was 31:38). Sounds good, but I actually got my pacing hopelessly wrong. I went off far too fast, and was 32 seconds up on the PB at the half way stage. A little simple maths would show that something went badly wrong in the second half, and by the end I was really just hanging on by the skin of my teeth.
More positively, I'm going well on the turbo, spending the vast majority of my sessions after the warm up in mid to high zone 2, with bursts into zone 3 as and when required. I hope to improve on this, and maintain high zone 2 for longer periods of time - it should pay dividends come race season by ensuring I have not only endurance, but also the speed to match. Thursday night swimming with the club is coming on brilliantly too. I'm averaging around 2:42/200m in those swims, which is excellent, and far faster than where I was last season. Long may it continue.
In other news, I really want a time trial bike. And I'm looking for sponsors! Anyone interested should raise their hand!
23/10/09
Monday, 19 October 2009
Another good weekend
Great weekend, but it didn't start so well - I was at work till well after 8! Still, made it to York in time to crash out in bed. Saturday was ace - Sarah was her usual awesome self at her horseriding competition and took away some nice silverware, as well as a rosette. Some seriously high jumping involved.
Good run on Sunday morning - a relaxed 45:00 endurance jobby on 4:10/km - didn't really push it hard, or feel particularly battered by the end - just how long weekend runs should be. I can hammer myself into the ground some other time! 1500m swim in the evening was tough, as I was tired, but yielded a good 14 x 50m session of pull buoy drills on a 39 second average, followed by a good 7;15 for 500m.
The Sunday morning cycle was a beaut - 40km in 1:14:52 on a heavy training bike is good anyway, but it was the style in which I did it that pleased me - steady cadence, steady effort, never really pushing ultra hard - endurance is coming on nicely!
Most miserable part of the weekend - the drive home to Leicester. There's a surprise.
19/10/09
Good run on Sunday morning - a relaxed 45:00 endurance jobby on 4:10/km - didn't really push it hard, or feel particularly battered by the end - just how long weekend runs should be. I can hammer myself into the ground some other time! 1500m swim in the evening was tough, as I was tired, but yielded a good 14 x 50m session of pull buoy drills on a 39 second average, followed by a good 7;15 for 500m.
The Sunday morning cycle was a beaut - 40km in 1:14:52 on a heavy training bike is good anyway, but it was the style in which I did it that pleased me - steady cadence, steady effort, never really pushing ultra hard - endurance is coming on nicely!
Most miserable part of the weekend - the drive home to Leicester. There's a surprise.
19/10/09
Wednesday, 14 October 2009
A hard winter ahead...
Not in terms of temperature, though knowing the UK it won't be great, but more in terms of the tough training that lies ahead. I want to be in absolutely blistering form come my first triathlon of the season, and going through the pain barrier time and time again is the only way to get that outcome. Fortunately, I'm always up for a challenge.
It's been a decent few days training in the main. I was a bit laid back in my Tuesday morning session, getting a 2:51 average for 200m, so pushed a bit harder on Wednesday evening (without redlining) and was pleased to go under 1:20 average for my 8x100m of 1:45. Turbo sessions and running are all moving forward, so things are going OK.
Its not actually that long till my first run race of the off season - Filey Beach 10k on 1 November. Only two and a bit weeks ago. I'm not going to be setting the world on fire, but it'll be interesting to get a base time for the distance (though its an undlating course, so it won't be a 10k personal!).
As usual, I'm running out of evening, so I'll say bye for now.
Dave out.
14/10/09
It's been a decent few days training in the main. I was a bit laid back in my Tuesday morning session, getting a 2:51 average for 200m, so pushed a bit harder on Wednesday evening (without redlining) and was pleased to go under 1:20 average for my 8x100m of 1:45. Turbo sessions and running are all moving forward, so things are going OK.
Its not actually that long till my first run race of the off season - Filey Beach 10k on 1 November. Only two and a bit weeks ago. I'm not going to be setting the world on fire, but it'll be interesting to get a base time for the distance (though its an undlating course, so it won't be a 10k personal!).
As usual, I'm running out of evening, so I'll say bye for now.
Dave out.
14/10/09
Sunday, 11 October 2009
Good weekend
As I mentioned in my last post, I had some hard work ahead of me after Thursday night's semi laziness. First up on the road to athletic redemption was the 3km TT on Friday night - consistently the most painful (albeit short) session I do. The very best thing I could say about the session was that it was over quickly, as I racked up a new PB. 16.8kph for the first km, then 16.9kph for the second, accelerating through 17kph and up to 17.5kph in the final 1km. Heart rate reached 185 for the final 100m, a massive 95% of max. 10:43 on the clock, though that's a few seconds slower than the reality as the treadmill takes about 5 seconds to get up to speed. Still, its 10:43 that goes in the record.
Bike ride on Saturday was good too - first 40km (long-ish) session of the season, in the hills, on my heavy training bike. 01:21:38 was good - I didn't push hard, at all. That will come in time. Swim, Saturday afternoon - again, a steady one, with good technique, yielding 10:45 for 750m. No hard efforts again, though I did up the pace a little after the 400m split (5:45).
Sunday morning - Leicester Half Marathon relay - I did the final two legs for my team, and brought us home in first. 12km in total (11.9), at a 4:05/km pace. Heart rate was kept below 180 (92% max) throughout, and I felt pretty good given the distance.
All in all a good training weekend, but it aint half as much fun as when Sarah is around. Fortunately I'm off to York next weekend to watch her compete in a horse riding championship, and continue my education as an unpaid groom!
Bye for now,
11/10/09
Bike ride on Saturday was good too - first 40km (long-ish) session of the season, in the hills, on my heavy training bike. 01:21:38 was good - I didn't push hard, at all. That will come in time. Swim, Saturday afternoon - again, a steady one, with good technique, yielding 10:45 for 750m. No hard efforts again, though I did up the pace a little after the 400m split (5:45).
Sunday morning - Leicester Half Marathon relay - I did the final two legs for my team, and brought us home in first. 12km in total (11.9), at a 4:05/km pace. Heart rate was kept below 180 (92% max) throughout, and I felt pretty good given the distance.
All in all a good training weekend, but it aint half as much fun as when Sarah is around. Fortunately I'm off to York next weekend to watch her compete in a horse riding championship, and continue my education as an unpaid groom!
Bye for now,
11/10/09
Friday, 9 October 2009
Gearing up for a tough weekend
Felt a little lazy after my swim session last night. Usually I get pushed hard at these, leaving me pretty shot by the end of the 3000m (or thereabouts) set. Last night was a little different – the distances were shorter (sets of 50 and 100 in the main) than usual, with a sole 200m being the only foray into a larger distance (and the warm up of course!). I was swimming pretty well though, with decent times (1:21 and 1:20’s for the 100m’s and 38’s for the 50m’s in the main). Started pushing harder towards the end of the session to get my heart rate up, but will still need to go fast at the weekend on my 1500m session to make up for what I perceive as my laziness.
Mark and I were chatting about Ironman Hawaii – its this week and should be an awesome race, especially from a British perspective. I’m going to make some cheeky predictions;
1. Chrissie Wellington to win the Female race, but not my as much as last year.
2. Philip Graves to break the bike leg record, before fading on the run but still managing a top 10 placing.
3. Catriona Morrison and Bella Bayliss both to manage top 15 positions, with Morrison finishing higher than Bayliss.
4. Craig Alexander to win the mens race, with Chris McCormack to finish in the top five.
If I get all those right, I should consider a betting career.
It’s my weekly 3k TT tonight, probably the most painful session I do. It takes just over 10 minutes to complete, but those 10 minutes are among the most agonising I’ll ever experience. The speed increases over each km, even though, at 2km in, you feel like you’ve got nothing else to give. In the final 1000m or so, my heart rate passes 180 beats per minute (over 90% of my max), and boy do you feel it thumping away three times a second. Do the session well though, and there’s a couple of bonuses – one, you sleep damn well, and two, you feel good washing the sweat off in the showers after. I’m aiming to be doing it in 9:35 before the first triathlon of the season in April, so I’ve got plenty of hard work ahead. I like to give my targets a sense of perspective – 9:35 is pretty fast (sub 32 10km pace), but not compared to the world record – a quite staggering 7:20:67.
In other news, Sarah has started training for the Skipton Triathlon. She’s started doing 3k runs, and 600m+ sessions in the pool, which is comfortably ahead of where she needs to be at the moment, but there’s no harm in being over prepared! She’s a good cyclist, so I don’t think the 20k bike will be too much of a problem come April!
09/10/09
Mark and I were chatting about Ironman Hawaii – its this week and should be an awesome race, especially from a British perspective. I’m going to make some cheeky predictions;
1. Chrissie Wellington to win the Female race, but not my as much as last year.
2. Philip Graves to break the bike leg record, before fading on the run but still managing a top 10 placing.
3. Catriona Morrison and Bella Bayliss both to manage top 15 positions, with Morrison finishing higher than Bayliss.
4. Craig Alexander to win the mens race, with Chris McCormack to finish in the top five.
If I get all those right, I should consider a betting career.
It’s my weekly 3k TT tonight, probably the most painful session I do. It takes just over 10 minutes to complete, but those 10 minutes are among the most agonising I’ll ever experience. The speed increases over each km, even though, at 2km in, you feel like you’ve got nothing else to give. In the final 1000m or so, my heart rate passes 180 beats per minute (over 90% of my max), and boy do you feel it thumping away three times a second. Do the session well though, and there’s a couple of bonuses – one, you sleep damn well, and two, you feel good washing the sweat off in the showers after. I’m aiming to be doing it in 9:35 before the first triathlon of the season in April, so I’ve got plenty of hard work ahead. I like to give my targets a sense of perspective – 9:35 is pretty fast (sub 32 10km pace), but not compared to the world record – a quite staggering 7:20:67.
In other news, Sarah has started training for the Skipton Triathlon. She’s started doing 3k runs, and 600m+ sessions in the pool, which is comfortably ahead of where she needs to be at the moment, but there’s no harm in being over prepared! She’s a good cyclist, so I don’t think the 20k bike will be too much of a problem come April!
09/10/09
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