Monday 21st June, Had a good fun core strength session, went water skiing, this was my first ski of the year, arms ached, legs ached was not in good shape, but had a good time.
Tuesday, went to Fritton after work for a swim, I did 1500m trying to concentrate on getting my stroke long and strong, previously in the aquathlon events I have come out of the water after 400m knackered, the swim was killing me, so I think I need to change my stroke and slow it down, conserve energy and come out of the water in better shape.
Wednesday, did an easy bike to and from work, total of 20 miles, then in the evening went round the island, I rode the first 3-4 miles as a warm up then did alternate miles easy and then hard, the hard effort I tried to maintain a speed above 24mph, I kept this up for 6 hard efforts before I was getting tired, trying to vary my pace and get my legs used to pushing harder, I need to find more sustained speed on the bike.
Thursday, we went out for a ride to Bungay and round the saints, the total distance was 39 miles and took 1 hr 59 mins, a good ride for me, felt strong all night and did plenty of riding on the front of the pack, the average speed was 19.6 mph, pretty good for a ride out on MTB's
Friday, ran the scores did the run in 32.44, legs were heavy so did the run with hard efforts up the hills and easy down, weather conditions were hot and humid.
Saturday, went to Fritton again to do another 1500m, did the swim in 25.31, still concentrating on swimming with a long and strong stroke.
Sunday didn't do any exercise, but did drink plenty of wine in the evening!
Wednesday, June 30, 2010
Tuesday, June 22, 2010
I need more time!!
Monday 14th, I didn't do any training but did clean and service my bikes.
Tuesday, went for a swim at Fritton lake on the way home from work, did about a mile, then when I got home went out for a ride around the town on the MTB, did about 9 miles at easy pace.
Wednesday went to Lotus for the road race, did 1hr 13 mins in total at an average speed 25.2 mph total distance covered was about 42.8 miles including the warm up.
another good training session done still a hard ride for me the pace is much quicker than I am used to.
Thursday, we biked out to Somerleyton to do the 10 mile TT, I think my time was about 26.56 mins, slightly disappointing I would have liked to have been a minute quicker, we then did the round the island route, this was much easier as I was on the road bike, which was nice, a total distance of about 42.8 miles.
Friday, did the scores run, time was 31.20, a slow start had a big head wind along the sea front, legs were heavy and didn't really feel good on the run. must have been the previous couple of nights on the bike.
Saturday, went for another swim at Fritton, did a hard 750m and an easy 400m with Annabelle.
Sunday, another rest day from exercise, but did some core strength work at home working on the extension.
Not a bad week, good for cycling about 81 miles in total, not so good for running only 4.2 miles and not to bad for swimming 2 good open water sessions. Didn't get to practice swim to bike transition and not to much time left before the Norwich tri, could be another good dose of cramp again!!
Tuesday, went for a swim at Fritton lake on the way home from work, did about a mile, then when I got home went out for a ride around the town on the MTB, did about 9 miles at easy pace.
Wednesday went to Lotus for the road race, did 1hr 13 mins in total at an average speed 25.2 mph total distance covered was about 42.8 miles including the warm up.
another good training session done still a hard ride for me the pace is much quicker than I am used to.
Thursday, we biked out to Somerleyton to do the 10 mile TT, I think my time was about 26.56 mins, slightly disappointing I would have liked to have been a minute quicker, we then did the round the island route, this was much easier as I was on the road bike, which was nice, a total distance of about 42.8 miles.
Friday, did the scores run, time was 31.20, a slow start had a big head wind along the sea front, legs were heavy and didn't really feel good on the run. must have been the previous couple of nights on the bike.
Saturday, went for another swim at Fritton, did a hard 750m and an easy 400m with Annabelle.
Sunday, another rest day from exercise, but did some core strength work at home working on the extension.
Not a bad week, good for cycling about 81 miles in total, not so good for running only 4.2 miles and not to bad for swimming 2 good open water sessions. Didn't get to practice swim to bike transition and not to much time left before the Norwich tri, could be another good dose of cramp again!!
Sunday, June 13, 2010
A good week
With time to reflect on the fritton tri result I am reasonably happy with my result, I was disappointed with my bike time, this is something I will focus my training on.
So this week started on Monday with a session on the turbo trainer for half an hours solid work then straight off the bike and out for a run around the block, this was run as hard as I could go. This went well I am now quite comfortable running off the bike, I just need to sort out the swim to bike transition.
Tuesday I went for a X country run after work, did 4.5 miles in 32.57 which is an average pace of 7.18/ mile, felt good, running well again.
Wednesday night went to the Lotus road race again, another enjoyable night on the bike, Rock estate numbers are steadily growing at this event, We covered 30.54 miles at an average speed of 25.2mph, didn't get away with the winning break but rode well in the main peleton and even had a couple of quick goes on the front just to show willing. Confidence is starting to grow at these events now and I feel more confident that I can have a go at riding with some of the quicker breaks and hold on for a while, although I'm not sure how long I'll last.
Thursday was the second fritton aquathlon,(pooly represented by the Rock estate boys only 3 entries) had a bad swim, I didn't sight well and went off to fast, was knackered by the time I came out of the water, run wasn't to bad after the first mile and my legs came back. We then went for a bike ride round the island, not sure of the distance or speed but felt good, not to tired from the race on Wednesday.
Friday missed the scores run but did find time for a 2.8 miler round the block, started quite slowly and went faster through the run, last mile run at 6.03 pace.
Saturday we took Joe to compete in the north Norfolk junior tri, had a good day but unfortunately no prizes, I may need to up Joe's training schedule and enforce some form of punishment if he refuses to comply!!!!
Sunday, went out for a ride round the island on the time trial bike, did the 23.9 miles in 1.03.14 which is an average speed of 22.7 mph was quite a hard ride with a good head wind out to Beccles but the made good time from Beccles back home avg speeds of about 26 mph for the last 6 miles.
Then in the afternoon went out for a gentle ride on the MTB with the boys we rode over to Somerleyton and even stopped for a quiet pint.
All in all a good week for training, need to get some swim to bike training in, will try and start that next Saturday.
So this week started on Monday with a session on the turbo trainer for half an hours solid work then straight off the bike and out for a run around the block, this was run as hard as I could go. This went well I am now quite comfortable running off the bike, I just need to sort out the swim to bike transition.
Tuesday I went for a X country run after work, did 4.5 miles in 32.57 which is an average pace of 7.18/ mile, felt good, running well again.
Wednesday night went to the Lotus road race again, another enjoyable night on the bike, Rock estate numbers are steadily growing at this event, We covered 30.54 miles at an average speed of 25.2mph, didn't get away with the winning break but rode well in the main peleton and even had a couple of quick goes on the front just to show willing. Confidence is starting to grow at these events now and I feel more confident that I can have a go at riding with some of the quicker breaks and hold on for a while, although I'm not sure how long I'll last.
Thursday was the second fritton aquathlon,(pooly represented by the Rock estate boys only 3 entries) had a bad swim, I didn't sight well and went off to fast, was knackered by the time I came out of the water, run wasn't to bad after the first mile and my legs came back. We then went for a bike ride round the island, not sure of the distance or speed but felt good, not to tired from the race on Wednesday.
Friday missed the scores run but did find time for a 2.8 miler round the block, started quite slowly and went faster through the run, last mile run at 6.03 pace.
Saturday we took Joe to compete in the north Norfolk junior tri, had a good day but unfortunately no prizes, I may need to up Joe's training schedule and enforce some form of punishment if he refuses to comply!!!!
Sunday, went out for a ride round the island on the time trial bike, did the 23.9 miles in 1.03.14 which is an average speed of 22.7 mph was quite a hard ride with a good head wind out to Beccles but the made good time from Beccles back home avg speeds of about 26 mph for the last 6 miles.
Then in the afternoon went out for a gentle ride on the MTB with the boys we rode over to Somerleyton and even stopped for a quiet pint.
All in all a good week for training, need to get some swim to bike training in, will try and start that next Saturday.
Sunday, June 6, 2010
Tired Legs
The week after the Fritton Tri I have been struggling to get my legs to go at all,
Monday was a bank holiday so had a rest day and enjoyed a few beers and a glass of wine, legs didn't feel to bad.
Tuesday did a x country run with brother Chris, we did 4.5 miles in 32 mins, generally easy but included a couple of efforts at a good pace to try and stretch the legs a bit.
Wednesday Chris turned up with a shiny new road bike, so with local legend Mike Davies we went for "an easy ride round the island" 1hr 3mins later we had covered the 23.5 miles, (avg speed 22.1 mph) the easy ride seemed to go out the window, my legs felt tired but not to bad, I didn't want to push to hard and kill myself completely but enjoyed taking a turn and maintaining a reasonable pace on such a lovely evening.
Thursday was the Southwold beach ride, some of the boys had gone to have a go at the Gt Yarmouth CC time trial so numbers were a little down, the beach run was interrupted slightly by the need for a bit of running across the collapsed cliff face that was now forming a slippery clay shelf on the beach, (good transition training)
We had a great ride, covering about 41 miles, the average speed was relatively slow overall 16.9mph, but didn't do me any harm, my legs still didn't feel to good but kept going for the distance and even put in a sprint finish, although I had spent most of the night hiding in the pack.
Friday was another rest day.
Saturday I went to do a bit of open water swimming with my daughter Annabelle, we went over to fritton lake and had very enjoyable swim around the lake, didn't do a huge distance but had a good swim focusing on trying to develop technique.
Sunday started with the two bridges 6 mile run, didn't feel comfortable in the first mile but then started to feel a bit easier, not a very quick run but OK, avg pace 6.53 mins/mile, total time for the run was 40.34.
then went for a nice gentle ride on the bike out to Somerleyton for a quiet pint with the boys.
next week training will resume in earnest again, The Norwich triathlon is not far away, need to be in good shape to achieve a PB on this course.
Monday was a bank holiday so had a rest day and enjoyed a few beers and a glass of wine, legs didn't feel to bad.
Tuesday did a x country run with brother Chris, we did 4.5 miles in 32 mins, generally easy but included a couple of efforts at a good pace to try and stretch the legs a bit.
Wednesday Chris turned up with a shiny new road bike, so with local legend Mike Davies we went for "an easy ride round the island" 1hr 3mins later we had covered the 23.5 miles, (avg speed 22.1 mph) the easy ride seemed to go out the window, my legs felt tired but not to bad, I didn't want to push to hard and kill myself completely but enjoyed taking a turn and maintaining a reasonable pace on such a lovely evening.
Thursday was the Southwold beach ride, some of the boys had gone to have a go at the Gt Yarmouth CC time trial so numbers were a little down, the beach run was interrupted slightly by the need for a bit of running across the collapsed cliff face that was now forming a slippery clay shelf on the beach, (good transition training)
We had a great ride, covering about 41 miles, the average speed was relatively slow overall 16.9mph, but didn't do me any harm, my legs still didn't feel to good but kept going for the distance and even put in a sprint finish, although I had spent most of the night hiding in the pack.
Friday was another rest day.
Saturday I went to do a bit of open water swimming with my daughter Annabelle, we went over to fritton lake and had very enjoyable swim around the lake, didn't do a huge distance but had a good swim focusing on trying to develop technique.
Sunday started with the two bridges 6 mile run, didn't feel comfortable in the first mile but then started to feel a bit easier, not a very quick run but OK, avg pace 6.53 mins/mile, total time for the run was 40.34.
then went for a nice gentle ride on the bike out to Somerleyton for a quiet pint with the boys.
next week training will resume in earnest again, The Norwich triathlon is not far away, need to be in good shape to achieve a PB on this course.
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