Bouyed by the result at the Peoples Tri on the Sunday I felt I could easily of trained on Monday, but forced myself to take a recovery day.
Tuesday started with a swim session and some good times on the 400m reps. In the evening it was over to Preston on the Hill for the Warrington Tri clubs informal 10 mile time trial. I took the race bike and didn't leave anything in the tank pushing hard the whole way. Final time was 28:55 which was a significant improvement over my first effort was over 32m.
Wednesday was a LSD run, nothing exciting but important to keep the distance and aerobic base up. Thursday was back to the pool for hard intervals, concentrating on short 50m efforts (32 of them). Spinervals in the evening with a basic threshold set http://www.trainerroad.com/cycling/rides/379185
Friday I was still training but kept the effort low with drills in the morning at the pool and a recovery and technique session on the turbo in the evening.
Saturday I went out and did my first Park Run since March. I was trying to aim for sub 25:00 having come close in some of the 5k runs I had done earlier in the year. I was pretty damm close 25:03 http://www.parkrun.org.uk/worsleywoods/results/weeklyresults/?runSeqNumber=77
More intervals in the pool with Warrington tri club in the evening. Sunday was a steady ride early doors and straight off the run I put in a 20 minute brick run. That was tough as legs still had the previous days Park Run in them, but pretty pleased with completing the run.
It was a solid week of training, nothing fancy but gets the job done.
Totals for the week:
Hours - 10:55
Swim - 5h05 - 12,000m
Bike - 4h17 - 114km
Run - 1h33 - 17k
Monday 19 August 2013
Monday 12 August 2013
August 5th to 11th Bad Start Good Ending
I'd had a good day of training on the Sunday so I was disappointed come Monday to come down with some bug that left me in bed and throwing up. Whilst Tuesday I was feeling better I was not able to go to work or feel up to training.
As such it was Wednesday before I felt up to doing anything with an early morning run and a short swim at lunchtime. Thursday I put in a tough but quality turbo session.
Sunday was the Peoples Triathlon held at Dearnford Lake on the outskirts of Whitchurch. Suffice to say, I had a great event, putting in really good times in the swim and bike (I even got complimented by a competitor on by biking prowess after the event). The run wasn't up there with the quickest but I expect that and I'm getting quicker so I have no complaints.
Results can be found here http://www.uktriathlon.co.uk/peoples/2013/sprint_male.pdf
Totals for the week:
Hours training: 7h33
Swim: 4h04 - 10303m
Bike: 1h38 - 41k
Run: 0h28 - 5k
Race: 1h21
As such it was Wednesday before I felt up to doing anything with an early morning run and a short swim at lunchtime. Thursday I put in a tough but quality turbo session.
Results can be found here http://www.uktriathlon.co.uk/peoples/2013/sprint_male.pdf
Totals for the week:
Hours training: 7h33
Swim: 4h04 - 10303m
Bike: 1h38 - 41k
Run: 0h28 - 5k
Race: 1h21
Tuesday 6 August 2013
July 15th - August 4th weeks of mixed stuff
I've been a bit remiss over the last few weeks, I guess the initial enthusiasm of writing a blog has worn off.
That said, it gives me plenty to write about and a chance to look back at what I have been doing.
w/c 15th July
The Buxton Tri had been tough on the bike, but on the Monday I felt pretty good and could have trained, but we all know rest is important for recovery so I did take a day off. The rest of the week was a solid effort in all three disciplines, particularly Saturday which included an open water swim session at Pennington Flash and in the afternoon a multiple brick session. This consisted of 5k bike followed by a 1k run around the village; this was repeated 4 times, all of which were consistent for time, and a great way of practising running of the bike.
Totals for the week
9:34 hours training
Swimming 4:44 12000m
Cycling 3:27 86km
Running 1:23 14.4 km
w/c 22nd July
In all honesty not a lot went on this week that is worth reporting about, there was some swimming, biking and running. Sunday was a ride out with the Warrington tri club, it was a steady ride out and spent most of it spinning in the small ring to help with aerobic capacity. When I got back I did a 20min run straight off the bike, which I did as 5min hard, 5 min easy and repeated. It was a short session but good way of adding some brick work to the week.
Totals for the week
9:26 hours training
Swimming 4:00 10000m
Cycling 4:39 112km
Run 0:47 8.63km
w/c 29th July
This was a full on week, training every day. Tuesday night was a club meet at Preston on the Hill, a nice easy potter for 5 miles, followed by 2 laps at Time Trial effort. Final time was 32:08 min which aint great, but it's a starting point. I also signed up for the software offered by
www.trainerroad.com this uses the Ant+ usb stick and Garmin 910 to send live data to the computer whilst you ride and convert speed into watts through some fancy calculations. I did one of their FTP (functional threshold power) tests which has given me a starting point of 208. I'm going to re-do it again in a few weeks to see if things have improved. Friday I had planned to do a recovery spin and record the wattage but only in a few minutes into the session I managed to break the left STI. I jerry rigged a bar end shifter into aero bars for the planned weekend ride.
Saturday I did a steady 10k run, in a time of 55:43 which is only a minute off my time from the Warrington 10k so definitely improving.
Sunday was a nice long ride of 30m, all spinning and on the aero bars and in the afternoon a trip down to Boundry Water Park for an open water swim session; it's a nice body of water, though a bit on the weedy side.
Totals for the week
10:09 hours training
Swimming 4:11 11095m
Cycling 3:56 103km
Run 2:01 21.6km
Next week the plan is to start to incorporate some core work, starting with the below
That said, it gives me plenty to write about and a chance to look back at what I have been doing.
w/c 15th July
The Buxton Tri had been tough on the bike, but on the Monday I felt pretty good and could have trained, but we all know rest is important for recovery so I did take a day off. The rest of the week was a solid effort in all three disciplines, particularly Saturday which included an open water swim session at Pennington Flash and in the afternoon a multiple brick session. This consisted of 5k bike followed by a 1k run around the village; this was repeated 4 times, all of which were consistent for time, and a great way of practising running of the bike.
Totals for the week
9:34 hours training
Swimming 4:44 12000m
Cycling 3:27 86km
Running 1:23 14.4 km
w/c 22nd July
In all honesty not a lot went on this week that is worth reporting about, there was some swimming, biking and running. Sunday was a ride out with the Warrington tri club, it was a steady ride out and spent most of it spinning in the small ring to help with aerobic capacity. When I got back I did a 20min run straight off the bike, which I did as 5min hard, 5 min easy and repeated. It was a short session but good way of adding some brick work to the week.
Totals for the week
9:26 hours training
Swimming 4:00 10000m
Cycling 4:39 112km
Run 0:47 8.63km
w/c 29th July
This was a full on week, training every day. Tuesday night was a club meet at Preston on the Hill, a nice easy potter for 5 miles, followed by 2 laps at Time Trial effort. Final time was 32:08 min which aint great, but it's a starting point. I also signed up for the software offered by
www.trainerroad.com this uses the Ant+ usb stick and Garmin 910 to send live data to the computer whilst you ride and convert speed into watts through some fancy calculations. I did one of their FTP (functional threshold power) tests which has given me a starting point of 208. I'm going to re-do it again in a few weeks to see if things have improved. Friday I had planned to do a recovery spin and record the wattage but only in a few minutes into the session I managed to break the left STI. I jerry rigged a bar end shifter into aero bars for the planned weekend ride.
Saturday I did a steady 10k run, in a time of 55:43 which is only a minute off my time from the Warrington 10k so definitely improving.
Sunday was a nice long ride of 30m, all spinning and on the aero bars and in the afternoon a trip down to Boundry Water Park for an open water swim session; it's a nice body of water, though a bit on the weedy side.
Totals for the week
10:09 hours training
Swimming 4:11 11095m
Cycling 3:56 103km
Run 2:01 21.6km
Next week the plan is to start to incorporate some core work, starting with the below
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