This week is a tapering week before the fritton lake Olympic distance tri on Sunday 30th.
Monday was a rest day, Tuesday I did an early morning 2.5 mile X country run, very easy pace.
Wednesday I biked to work and back, this is a total of 18 miles all at an easy pace.I decided to give the Lotus race a miss as at the moment the effort needed for the racing kills my legs.
Thursday went out on the usual ride, I had planned to sit at the back and have an easy night, but ended up doing 39.5 miles and putting in a fair effort.
Friday took the kids for a quick swim, only did about 500m in total.
Saturday I went to Marshall at the fritton sprint events, biked over with Joe, all nice and easy, a total of about 16.5 miles.
Sunday was up early to have breakfast in good time, raining first thing in the morning, not really what I wanted, registered and set up in transition in good time, starting in the second wave, felt good, well prepared the only slight issue was a very snotty nose, the swim started well, I found clear water and avoided the scrum at the start, I was happy with a swim time of 25.33, for the 1500m about 2 mins quicker than Norwich last year, felt comfortable all the way.
1st transition was OK no dramas, quite a long run with the bike to the mount line, once onto the bike started trying to push hard straight away but cramp on the inside of both thighs stopped me putting in to much effort, and a few people came past me, not a good start to the bike leg, it took about 4-5 miles before my legs started to work properly, then I was feeling good and passed the people that had passed me and several more, the second lap I felt good and was riding much better, although I did have 2 riders come past me at a speed I couldn't get near.
2nd transition was OK through in good time, then onto the run, this was a X country run, pretty flat but quite muddy and a bit slippery in places due to the rain, a 2 lap course, Started well felt good straight off the bike and plenty of other runners to chase down, I started to tire on the second lap, probably should have used another gel at the end of the bike leg, I had only used 1 gel about half way through the bike.
I was happy with my time considering the cramp and a tough run course, added to the fact this was only my second Olympic distance event.
split times were, 1500m swim - 25.33, 40k bike - 1.08.38, 10k run - 40.29, the total time including transitions was 2:16:43 to give me 15th place overall in the individual event. I achieved my target top 20 place but feel that I could have gone much quicker on the bike, swim to bike transition training is now high on the priority list in preparation for Norwich.
Monday, May 31, 2010
Sunday, May 23, 2010
Another good week
Monday 17th May, the start of another week with bright sunshine and reasonably warm temperatures, I was up early, keen to get the week underway with a x country run, a nice 4.4 mile easy run, in the evening I did a turbo session for 40 mins with a 3/4 mile run straight off the bike as hard as I could, I still struggle to get the blood flow to the right muscles quickly so need to practice more.
Tuesday enforced rest as had to work late.
Wednesday started with another x country run,only 3 miles but very enjoyable, then in the evening went to the lotus road race again, had another good night and even got a bit more confident and tried to chase down a break, after about 400m on the front decided my legs would not cope with to much of that kind of effort so hid back in the pack, have decided there are plenty of sand baggers in the pack so I am determined to try and do more on the front each week to build my speed and endurance.
Thursday went to race the fritton lake aquathlon, which is a 400m swim and 2.5k run, was pleased with my time. although I'm not entirely happy about being outrun by a young whipper snapper of a boy of only 14 years old, but overall not to bad. We then did a 25 mile bike ride, I didn't do to much near the front until the end, the road racing seems to drain my legs at the moment.
Friday did the scores run, running seems to have taken a back seat at present, this week I've only run 13 miles in total, so the scores run seems very valuable in keeping some run power, did a reasonable effort round the course and came in in 30.51 which I'm happy with on the back of a reasonably hard few days, and with a very serious cold (probably flu) hampering my breathing and causing considerable snot stains on my arm and T shirt.
Saturday rest day.
Sunday started with a bike ride round the fritton bike course, maintained an avg. speed of 20 mph without to much effort, this was a 30 mile ride by the time I made it home again, then in the afternoon went for a 1/2 mile swim in the broads, very aware that I haven't done any swimming properly for the last couple of weeks, with the exception of the aquathlon.
Another good week for training, still injury free and apart from the flu, feeling good,I've biked just over 100 miles this week, now an easy week planned before the Fritton lake Triathlon on Sunday, although guaranteed a course PB would like to make a good showing and be in the top 20.
Tuesday enforced rest as had to work late.
Wednesday started with another x country run,only 3 miles but very enjoyable, then in the evening went to the lotus road race again, had another good night and even got a bit more confident and tried to chase down a break, after about 400m on the front decided my legs would not cope with to much of that kind of effort so hid back in the pack, have decided there are plenty of sand baggers in the pack so I am determined to try and do more on the front each week to build my speed and endurance.
Thursday went to race the fritton lake aquathlon, which is a 400m swim and 2.5k run, was pleased with my time. although I'm not entirely happy about being outrun by a young whipper snapper of a boy of only 14 years old, but overall not to bad. We then did a 25 mile bike ride, I didn't do to much near the front until the end, the road racing seems to drain my legs at the moment.
Friday did the scores run, running seems to have taken a back seat at present, this week I've only run 13 miles in total, so the scores run seems very valuable in keeping some run power, did a reasonable effort round the course and came in in 30.51 which I'm happy with on the back of a reasonably hard few days, and with a very serious cold (probably flu) hampering my breathing and causing considerable snot stains on my arm and T shirt.
Saturday rest day.
Sunday started with a bike ride round the fritton bike course, maintained an avg. speed of 20 mph without to much effort, this was a 30 mile ride by the time I made it home again, then in the afternoon went for a 1/2 mile swim in the broads, very aware that I haven't done any swimming properly for the last couple of weeks, with the exception of the aquathlon.
Another good week for training, still injury free and apart from the flu, feeling good,I've biked just over 100 miles this week, now an easy week planned before the Fritton lake Triathlon on Sunday, although guaranteed a course PB would like to make a good showing and be in the top 20.
Tuesday, May 18, 2010
it's been a while!
Going back in time to monday 3rd May this was the week leading up to the Waveney Tri on sunday so a relatively easy week planned, monday and tuesday were easy with a little running and some transition training, then the usual swim session wednesday, thursday was the Rock estate bike ride, 32 miles in total I didn't do much on the front trying to save my legs, friday and saturday were rest days carbo loading and a bit more transition training with Liam trying to sus out how to get feet into shoes while clipped onto the pedals, I've seen all the pros do so didn't think it would be to difficult, decided that more practice is needed!!
Sunday was race day up in good time nice breakfast ready to go, registered in good time so didn't have to long to wait, swim was OK not startling 6.48mins for the 400m which is about what I did last time, then out onto the bike, made a mess of getting my feet in but was at least moving, did a better bike time 32.45mins for the 12 miles, felt good cruising along nicely, then onto the run which didn't go entirely to plan, I didn't find my running legs until after the first mile which when the run is only 2 miles long is not good, my run time was 13.34mins I was hoping to be about a minute quicker.
Overall a good event for me and all the Rock Estate team that entered my total time was 52.52mins which gave me a 5th place overall and first in age group, just need to find another 3 mins and I'll be competitive, but very happy with progress, I'm getting older and faster!
The next week started off easy with a recovery run and Gym session, then on wednesday I went over to have my first attempt at a road race at the Lotus track, this was a nerve racking experience worrying about being dropped on the first lap.
I managed to hold onto the main group which was being dragged along by Simon Asher, Liam Gentry, Nick Esser Of team rock estate elite road division! and one or two others, after an hour of racing at an average speed of just over 24mph I had managed to stay with the lead group and came over the line in about 11-12 place, although I must confess I didn't go anywhere near the front and spent the night hiding out of the wind at the back, but happy to have kept up anyway.
The road race was followed on thursday by another bike ride of 41 miles on the mountain bikes, my legs were pretty much knackered and didn't feel strong all night but another good training session in the bank.
Then Friday capped the week off with a run round the scores route in 32.40mins slow start and hard finish, rewarded myself with a few beers friday night, before a enforced rest weekend due to family commitments and taking Joe to a triathlon on Sunday.
All in all a good couple of weeks, fritton Lake olympic distance is the next event, not to far away now.
Sunday was race day up in good time nice breakfast ready to go, registered in good time so didn't have to long to wait, swim was OK not startling 6.48mins for the 400m which is about what I did last time, then out onto the bike, made a mess of getting my feet in but was at least moving, did a better bike time 32.45mins for the 12 miles, felt good cruising along nicely, then onto the run which didn't go entirely to plan, I didn't find my running legs until after the first mile which when the run is only 2 miles long is not good, my run time was 13.34mins I was hoping to be about a minute quicker.
Overall a good event for me and all the Rock Estate team that entered my total time was 52.52mins which gave me a 5th place overall and first in age group, just need to find another 3 mins and I'll be competitive, but very happy with progress, I'm getting older and faster!
The next week started off easy with a recovery run and Gym session, then on wednesday I went over to have my first attempt at a road race at the Lotus track, this was a nerve racking experience worrying about being dropped on the first lap.
I managed to hold onto the main group which was being dragged along by Simon Asher, Liam Gentry, Nick Esser Of team rock estate elite road division! and one or two others, after an hour of racing at an average speed of just over 24mph I had managed to stay with the lead group and came over the line in about 11-12 place, although I must confess I didn't go anywhere near the front and spent the night hiding out of the wind at the back, but happy to have kept up anyway.
The road race was followed on thursday by another bike ride of 41 miles on the mountain bikes, my legs were pretty much knackered and didn't feel strong all night but another good training session in the bank.
Then Friday capped the week off with a run round the scores route in 32.40mins slow start and hard finish, rewarded myself with a few beers friday night, before a enforced rest weekend due to family commitments and taking Joe to a triathlon on Sunday.
All in all a good couple of weeks, fritton Lake olympic distance is the next event, not to far away now.
Sunday, May 2, 2010
really must start interval sessions!!
Monday 26th, I went out to try out the beach ride from Pakefield to Southwold on the MTB, I managed to get down onto the beach at pakefield and travelled about 1/4 of a mile before I was knackered and couldn't go any further, the tide was high and the sand very soft progress to Southwold would have meant an overnight trip, so I went back up to the road and went for a pedal round the roads, only did about 10.5 miles in total.
Tuesday, went for a ride after work with Mike Davies out to watch the Bungay TT, we rode a long route home out around small roads through the countryside using the setting sun as guidance, I think we did some small circles but didn't get to lost, had a lovely bike ride and covered 41.5 miles in 2hr 7 mins.
Wednesday, Rode to work and back, a total distance of 21 miles, easy ride there and a good push home. Missed swimming again, does not bode well for the upcoming waveney tri swim time.
Thursday, The Rock estate bike ride was the Southwold beach ride, fortunately the tide was out but the going was still tough in places where the sand was soft, we had a great ride crossing the river and then moving inland, covered 37 miles in 2hrs 20 mins which gives an average speed of 19mph which includes the session on the beach which was about 5 miles at 12mph.
Friday went and did the scores run after work with Liam, the plan was to run reasonably easy for the first half then go hard to the finish, after doing the first 2 miles in 12 minutes we slowed the pace for the middle section of the run then pushed hard again for the last 5 minutes, always a hard run no matter what pace you run at but enjoyable and great training.
Saturday was a rest day, did some painting and drank some beer, possibly to much beer, I never actually made it to bed, had an uncomfortable night on the sofa.
Sunday did a gentle 3.5 mile cross country run didn't even use a watch.
This week I've covered 110 miles on the bike but only run 8.2 and not been near a swimming pool, as for the speed work another week gone and none done, really must develop a training plan and try a stick to it!!
Tuesday, went for a ride after work with Mike Davies out to watch the Bungay TT, we rode a long route home out around small roads through the countryside using the setting sun as guidance, I think we did some small circles but didn't get to lost, had a lovely bike ride and covered 41.5 miles in 2hr 7 mins.
Wednesday, Rode to work and back, a total distance of 21 miles, easy ride there and a good push home. Missed swimming again, does not bode well for the upcoming waveney tri swim time.
Thursday, The Rock estate bike ride was the Southwold beach ride, fortunately the tide was out but the going was still tough in places where the sand was soft, we had a great ride crossing the river and then moving inland, covered 37 miles in 2hrs 20 mins which gives an average speed of 19mph which includes the session on the beach which was about 5 miles at 12mph.
Friday went and did the scores run after work with Liam, the plan was to run reasonably easy for the first half then go hard to the finish, after doing the first 2 miles in 12 minutes we slowed the pace for the middle section of the run then pushed hard again for the last 5 minutes, always a hard run no matter what pace you run at but enjoyable and great training.
Saturday was a rest day, did some painting and drank some beer, possibly to much beer, I never actually made it to bed, had an uncomfortable night on the sofa.
Sunday did a gentle 3.5 mile cross country run didn't even use a watch.
This week I've covered 110 miles on the bike but only run 8.2 and not been near a swimming pool, as for the speed work another week gone and none done, really must develop a training plan and try a stick to it!!
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