Monday 12th July, after doing 3 races in 2 weeks legs are feeling heavy so planning to have an easy week or two, today was a rest day.
Tuesday I biked out to Fritton for a mile swim then biked home, all done at a nice easy pace, a total of 18 miles on the bike.
Wednesday, due to rain just before I was about to leave I decided to give Lotus a miss and go for a run instead, I did 8.3 miles at an average pace of 7.11 mpm didn't feel strong just had a good plod round.
Thursday, Rock Estate bike ride was out to Bungay for a quick dip in the river, I must have twisted my ankle slightly when jumping into the river,continued on the ride at a nice easy pace all night, we did a total of 37.5 miles, heart rate average 159 bpm I'm still not sure about heart rate data as my max on the night was apparently 225 bpm!
Friday was another rest day, slightly swollen ankle so using the Ice pack regularly.
Saturday went back to Fritton for a swim, I did 2 laps of the course, the first lap in 13.44 and the 2nd in 14.04. I need to work on bi lateral breathing as I swerve of to the left, obviously not a well balanced stroke.
Sunday I went out for a gentle bike ride to Wrentham with son Joe, a total of 18 miles at very easy pace,
My ankle is recovering well no serious damage done, I will not do anything too hard for a few more days, just try to maintain some easy training sessions, I don't want to burn myself out, my plan is to have an easy couple of weeks then back to hard training for about 3 weeks in preparation for the next event at bungay on 5th September, I may do one more Olympic distance event at the North Norfolk Tri before the season ends.
Tuesday, July 20, 2010
Wednesday, July 14, 2010
Heavy legs.
Monday 5th July, Heavy legs today so had a rest day and did some light stretching.
Tuesday, Did a gentle bike to work. Then after work biked straight out to Fritton for a swim session, swam about a mile, then biked home, I did a total of 26 miles on the bike all at an easy pace as legs were still tired.
Wednesday, Went over to the Lotus road race, the race time was 1 hr 05 mins and a total distance of 28.9 miles, quite a quick pace all night with a good effort needed out of the corners to keep with the pack, average speed was 26.4 mph. with the warm up covered a total of 35 miles, another good training session on the bike.
Thursday, Biked over to Fritton for the 3rd aquathlon, a course change this week including a 2 mile 2 lap run course, I decided to change tactics this week and go steady for the swim and come out of the water in better shape, previously in a race situation I've been trying too hard in the swim which then slows me down for the first mile of the run while I try to catch my breath. I think the tactic worked, I enjoyed the swim more and achieved the quickest run time of the night to finish in 2nd place overall.We then finished the night with a ride round the island, did a total of 30 miles for the night.
Friday and Saturday I didn't do anything, decided to miss the scores and rest my legs.
Sunday I was part of the Rock Estate team along with Chris Drake and Liam Gentry competing in the Eastern region relay championships, a 750m non wetsuit swim, 20k bike and 5k run, we all achieved good times in the event finishing in 20th place overall, I was happy with my bike and run times, 34.25 for the bike and 20.05 for the run, the swim was not so good 13.51.
A good fun event well worth another go next year.
Another good week more rest days than usual but some quality sessions included, now back to training as no more events now until Waveney 2 in September, swim training without the wetsuit is required and some speed work included in the run training are target areas.
Tuesday, Did a gentle bike to work. Then after work biked straight out to Fritton for a swim session, swam about a mile, then biked home, I did a total of 26 miles on the bike all at an easy pace as legs were still tired.
Wednesday, Went over to the Lotus road race, the race time was 1 hr 05 mins and a total distance of 28.9 miles, quite a quick pace all night with a good effort needed out of the corners to keep with the pack, average speed was 26.4 mph. with the warm up covered a total of 35 miles, another good training session on the bike.
Thursday, Biked over to Fritton for the 3rd aquathlon, a course change this week including a 2 mile 2 lap run course, I decided to change tactics this week and go steady for the swim and come out of the water in better shape, previously in a race situation I've been trying too hard in the swim which then slows me down for the first mile of the run while I try to catch my breath. I think the tactic worked, I enjoyed the swim more and achieved the quickest run time of the night to finish in 2nd place overall.We then finished the night with a ride round the island, did a total of 30 miles for the night.
Friday and Saturday I didn't do anything, decided to miss the scores and rest my legs.
Sunday I was part of the Rock Estate team along with Chris Drake and Liam Gentry competing in the Eastern region relay championships, a 750m non wetsuit swim, 20k bike and 5k run, we all achieved good times in the event finishing in 20th place overall, I was happy with my bike and run times, 34.25 for the bike and 20.05 for the run, the swim was not so good 13.51.
A good fun event well worth another go next year.
Another good week more rest days than usual but some quality sessions included, now back to training as no more events now until Waveney 2 in September, swim training without the wetsuit is required and some speed work included in the run training are target areas.
Monday, July 5, 2010
The week up to Norwich
Planning not to do to much this week as the Norwich Tri is on Sunday!!
Monday 28th, Liam Came up with a great call, down to the beach for a sea swim, we went from just below the school up to the south pier and back, the sea was calm and we had a slack tide, perfect conditions for a swim, Lee Bircham estimated the swim to be about 2500m in total, then when I got home I did a 30 min session on the turbo trainer and did some core strength work.
Tuesday went out for an easy ride out round Henstead and back, did a total of 16.2 miles at an avg. of 20 mph. nice and easy spinning the legs.
Wednesday, Rode to Beccles and back to watch Joe at athletics, a total of 18.5 miles at an average speed of 21.5 mph, had a good push on the way home but rode easy out, warm weather conditions.
Thursday, the plan was to ride out to Caister and on to California, then cut across to Acle and on to the Reedham ferry, We arrived at Reedham after completing 35 miles, to find the ferry was broken, after hanging around for about 45 mins we decided to try and catch the train but after a couple of minutes waiting Mike Davies decided to cycle home, the group with the exception of three decided to follow, a jolly jaunt down the Acle straight and 59 miles later we arrived back at the Commodore, I had a good push on the front and was feeling good, so much for a nice easy ride, an average speed of just over 19 mph on mountain bikes, not bad pace by anyones standard.
Friday I gave the scores a miss after a hard night Thursday had a rest day, drank some wine and relaxed.
Saturday morning I went for a quick swim at Fritton, I only did about 1200m in total.
Sunday was up early for a good breakfast, Then off to Norwich, all set up in transition and feeling relaxed, was going to be a warm day, clear skies and about 26-28 degrees. The course had changed from last year so I would not be able to compare my times from last year, the swim was longer and so was the run route.
I had a good swim kept out of trouble and felt comfortable all the way, I wasn't knackered when I came out of the water, time was 27.13.(27.08 in 2009) first bonus point! then transition went well onto the bike and straight into pedaling and no cramp, second bonus point!! had a good bike ride although was passed by one other rider but did pass lots of others myself which always feels good, the only slight issue I had was loosing my drinks bottle from the cage behind my seat that had my energy gels inside, not to worry still had about 700ml of lucozade in the aero bottle to use, quite a stiff head wind on the outward leg of the bike which combined with the undulating route made it feel like hard work, but in the end put in a good time of 1.02.49, much better than last year. (1.07.32 in 2009) Transitions were quicker as well and felt good straight off the bike and onto the run, although the heat and the hills in the first part of the run route soon slowed me down, not to worry only 2 laps to do so just keep running, plenty of people to pass which makes it easier, the run took me 48.24 which I wasn't to happy with but then I think the distance must have been 7 miles, (I did the run in 41.18 last year)
A total time of 2.20.01 good enough for 10th place overall, a big improvement on my 28th place last year, I'm pleased with my performance in this event especially with my bike time at last I have put in a good performance on the bike, a bit more training and hopefully I'll be contending for the silverware in the future!!!!
The philosophy Train hard race harder must be working.
Monday 28th, Liam Came up with a great call, down to the beach for a sea swim, we went from just below the school up to the south pier and back, the sea was calm and we had a slack tide, perfect conditions for a swim, Lee Bircham estimated the swim to be about 2500m in total, then when I got home I did a 30 min session on the turbo trainer and did some core strength work.
Tuesday went out for an easy ride out round Henstead and back, did a total of 16.2 miles at an avg. of 20 mph. nice and easy spinning the legs.
Wednesday, Rode to Beccles and back to watch Joe at athletics, a total of 18.5 miles at an average speed of 21.5 mph, had a good push on the way home but rode easy out, warm weather conditions.
Thursday, the plan was to ride out to Caister and on to California, then cut across to Acle and on to the Reedham ferry, We arrived at Reedham after completing 35 miles, to find the ferry was broken, after hanging around for about 45 mins we decided to try and catch the train but after a couple of minutes waiting Mike Davies decided to cycle home, the group with the exception of three decided to follow, a jolly jaunt down the Acle straight and 59 miles later we arrived back at the Commodore, I had a good push on the front and was feeling good, so much for a nice easy ride, an average speed of just over 19 mph on mountain bikes, not bad pace by anyones standard.
Friday I gave the scores a miss after a hard night Thursday had a rest day, drank some wine and relaxed.
Saturday morning I went for a quick swim at Fritton, I only did about 1200m in total.
Sunday was up early for a good breakfast, Then off to Norwich, all set up in transition and feeling relaxed, was going to be a warm day, clear skies and about 26-28 degrees. The course had changed from last year so I would not be able to compare my times from last year, the swim was longer and so was the run route.
I had a good swim kept out of trouble and felt comfortable all the way, I wasn't knackered when I came out of the water, time was 27.13.(27.08 in 2009) first bonus point! then transition went well onto the bike and straight into pedaling and no cramp, second bonus point!! had a good bike ride although was passed by one other rider but did pass lots of others myself which always feels good, the only slight issue I had was loosing my drinks bottle from the cage behind my seat that had my energy gels inside, not to worry still had about 700ml of lucozade in the aero bottle to use, quite a stiff head wind on the outward leg of the bike which combined with the undulating route made it feel like hard work, but in the end put in a good time of 1.02.49, much better than last year. (1.07.32 in 2009) Transitions were quicker as well and felt good straight off the bike and onto the run, although the heat and the hills in the first part of the run route soon slowed me down, not to worry only 2 laps to do so just keep running, plenty of people to pass which makes it easier, the run took me 48.24 which I wasn't to happy with but then I think the distance must have been 7 miles, (I did the run in 41.18 last year)
A total time of 2.20.01 good enough for 10th place overall, a big improvement on my 28th place last year, I'm pleased with my performance in this event especially with my bike time at last I have put in a good performance on the bike, a bit more training and hopefully I'll be contending for the silverware in the future!!!!
The philosophy Train hard race harder must be working.
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