Fordy's Triathlon Blog

Outlaw Ironman Distance Triathlon - 24 July 2011

2011-07-24T05:29:00.000-07:00

1st ever Ironman Distance Race

Had lost motivation in weeks leading up to race so did not have the best taper Period. However i felt good going into race

Pre race
Up at 2.30 for breakfast, had peanut butter bagel and tin of rice pudding.
Got to venue about half four to finish setting up.
Had a SIS energy drink about 45 mins before and a torq gel about ten minutes before.

Swim
Started at 6.00am and started reasonably near the front, took it really easy on swim as aimed not to get out of breath at all. Felt really comfortable and strong and started to make ground up on people (including the relay teams)

Swim time= 1:02:05, was actually 29th in the swim including relay teams so was pretty chuffed.

T1
Was relatively calm in T1 as not many people around. Was good as managed to get HR to drop and even managed to get a seat

T1 time = 4:48

Bike
Felt good getting on bikes and soon settled into HR Z1. Biking is always the weakest one and and started to get people passing me but kept focused on my race plan which was 0-30 miles @ Z1, 30-60 @ Z1-2, 60-90 @ Z2, 90-112 @Z2.

I kept in Z1 for 0-30 and then few Z2 efforts in 30-60, However the course was really windy especially on slow uphill out the back of the laps. Could only really manage Z1-2 on 60-90. Was planning on a final push at 90-112 but pulled over for toilet at 90 miles at side of raod and had BTF motorcycle pull and and take my number with the quote that it depends on race organiser if i would be disqualified. Well head went completely there are was thinking whats the point in pushing for last 22 miles only to be pulled of the course. Just kept to Z1.

Nutrition went according to plan which was
0-20 mins - only water
20-40 mins - 2/3 of Power bar & water
40-60 mins - 2/3 of Power bar & water
60-80 mins - 2/3 of Power bar & water
every 20 mins thereafter was Powerbar Gel and water with SIS electrolyte.

Had to go to toilet a lot though but thought better to be hydrated (about every hour)

Average Speed = 18.5mph
Total time = 6:03:43

T2
Was really nervous going in just in case i was stopped and pulled off the course. However this did not happen. Felt OK during T2, got changed efficiently not rushing, had to go toilet again though for No.1 but was looking forward to getting onto marathon as i always worry about biking.

T2 time = 4:21

Run
Felt good starting off but did not want to set of to fast as thought would pay for it later. First half of the marathon went off pretty well, alternated between SIS gels and water. Around the half way mark it started to get hard so started incorporating coke at the aid stations (which i was now walking through. from 18-24 was a bit of a nightmare but carried on running and pushed through it as the last 1 1/2 was around the lake which was good as its not to bad when you can see the finish.

Run Time = 04:07:30

Total time = 11:22:26
Position = 104th
Age Group position = 8th

Finish
And there it was the finish line, felt really good to finish especially within my target time of 12 hours. Was good to have Sam, Damien, Elaine, Rachel and Ben at the end as was pretty spaced out.

Things that went well
- Good swim
- Good pacing throughout the day
- Nutrition plan seemed to work pretty well

Things to improve
- Biking (both endurnace and Muscular endurance) including time on TT bars, this should help running as well.
- Mental aspect as got affected by the BTF bike taking my name (could of got under 6 hours for bike otherwise)
- Could of perhaps pushed a bit harder in run but did not want to blow up

Challenge Kraichgau - 5 June 2011

2011-06-05T05:30:00.000-07:00

Half Ironman in Germany with Dave S

Travelled out on Thursday morning getting the Ferry and stopping overnight in Reims, France for a night (had an amazing steak). Finhsed Journey to the Kraichgau region on the Friday. Ended up staying at a hotel in a service station near the swim start. Area was stunning although surprisingly hilly.

Had usual pre race breakfast of rice pudding and peanut butter bagel.

Swim
Started in 3rd wave at 9.40 (bit or a lie in to normal half ironmans)
FOgeot to buy new googles and so they immediatley steamed up meaning i could not see that far ahead.
Swim was 1 lap oif the lake (this was stunning) so ended up mostly following people although i got a bit confused at one point and started heading of the wrong side of the buoy. Ended up ctaching up a few people from wave in front (started 20mins ahead)

Swim time = 29:53

T1
Found T1 bag quickly and normal change time really, no real problems

T1 time = 2:46

Bike
I only ofund out that this was a hilly course about a week before, course had 1000m ascent (3200ft). it did start off with a 10k flat section which was good as could ease into it, however it had started to get warm already and this started to take a toll really although tried to keep HR in Z2 moving up to Z3 half way through. Did not feel to bad when i finished though

Bike time = 2:54:21

T2 = 1:51

Run
Starting to get up to 30 degrees now. Run was three laps and start running downhill so felt really good and the thought of a sub 1:30 and sub 5:00 crossed my mind, however this went at the trunaround and had to start going uphill. Still felt strong though although but just could not go fatser (understandable as training for longer).
Heat was starting to play its part so started to struggle a bit, also had a bit if high five on run whihc did not sit right. However plough through in the end to finish, also the prosopect of dave chasing me down on run kept me going.

Run time = 1:40:32

Total Time = 5:09:22
Places = 421 out of males out of 1334, 51st in age group
Pretty happy with placings as included pros and was the German National Championship
Managed to beat Dave by 10mins as well which was good

Overview
Really good race this one, enjoyed it a lot despite hills on bike and heat.
Was a really well supported race on closed raod, biggest crowds i have experineced.
Would do this again

Midland Monster Sportive - 22nd May

2011-05-22T13:04:00.000-07:00

Injury had been ok so decided to do 101 mile sportive

Started near Burton and went up through peaks to just past Leek.

Very windy, almost unridable really.

Total climb = 1594 m (5229ft)

Had an absolute disaster,got two punctures in first 35 miles and had to wait for service motorbike. Then at around 80 miles i crashed, went past a farm access and wind took me, road rash all down right hand side and sore shoulder and hand. Managed to finish though in 7.30.24. Not to bad considering amount of incidents and also two food stops

Injury

2011-05-16T04:56:00.000-07:00

Have been injured since 4th May, it is the same knee injury as last time.

Have been doing knee strength exercises every day and been icing.

Went on a small 4 mile run yesterday and knee seems to be ok now. Will start easy training.

Starting to get a bit worried about half ironman on 5th June. hopefully should be ok. have done enough training and need to remember that i have the endurance as longest distances so far have been:

Swim - 5.4k
Bike - 106miles
Run - 20.5 miles

Need to ensure take it easy for next few weeks and rest if hurting.

Southwell Sprint Triathlon - 1st May 2011

2011-05-01T12:13:00.000-07:00

400m/17.6km/5km

Preparation
This was not the best as been of the rails in last two weeks although completed all sessions in recovery week although had big night out on Friday.

Breakfast
1 Bagel with peanut Butter
1 can of low fat rice pudding

Seemed to work pretty well although hard to tell as short race - will try this for Challenge Kraichgau

Course & Conditions
Had a few hills in isolated spots, 1st and last 3 miles on bike and 1st 400m of lap run was all uphill.

Very strong wind, race write up on website described it as gale, was quite demoralising on bike

Result

57:18 (37th out of 583, 6th in age group)

Swim - 6:47 (39th)
Struggled with fats pace as not been training for longer and slower - had to stop doing tumble turns half way through to get extra breath.

T1 - 1:08
Was OK although fell over as soon as i hit the grass from the mats which was pretty embarrassing

Bike - 30.33 (58th)
This was a big improvement, kept HR mostly in Z3 and Z4, average speed was 21.4 mph which i am happy with considering the wind on the way back, took over a few people and only got taken over once and he was in my wave and did not let him get away (Got him in 1st 200m of run)

T2 - 00:42
Was a good quick transition, left shoes in bike which was a lot quicker for dismounting

Run - 18:08 (47th)
A little bit disappointed with this as seemed to lose focus although as C priority race was probably for the best

Average pace = 6:27/miles
Felt like i had more to give at the end

Did not have any nutritional stuff, had 1 bottle of squash on bike

Positives
- Felt absolutely fine after, good indicator of a lot more to give
- Improvements in Biking
- Managed to leave bike shoes on bike for T2

Negatives
- Was only a short race so could not see if breakfast worked properly
- Still slow in T1
- Lost focus in run and therefore lost time
- Inner thigh was painful on bike

Belvoir Half Marathon - 3rd April 2011

2011-04-03T05:40:00.000-07:00

This was at the end of a recovery week so felt pretty fresh but only wanted to treat as B or even C priority race as would be back in training the next day.

Breakfast
Had two Peanut Butter bagels which seems to work well.

Course and Conditions
It is a pretty flat route with a few undulating parts but nothing major and it was actually really warm for they time of year.

Result
Ended up with 1:26:43 (Average = 6:35/mile), was 40 seconds of a pb which considering i was not pushing as hard as perhaps i could of was a good result and one that i was pleased with.

Was 43rd out of 589 overall so was in top 10% which i was happy with.

Mile splits were as follows:

6:23
6:22
6:27
6:25
6:30
6:29
6:37
6:31
6:43
6:44
7:05
7:06
6:25
5:18 For remainder

miles 9,10,11 and 12 were where it was harder and i did not want to push it as needed to think of the bigger picture

Had 3 torq gels but had slight stomach ache from those so think will stick to SIS gels

Overall a good and enjoyable race with a medal at the end of it.

Positives
- Running coming on strong
- Good solid time considering not an A priority race
- went on 42 mile bike day before so good endurance

Negatives
- Torq gels which had worked in training did not work as well as SIS
- Started to doubt myself in some parts of race - need to work on a more positive attitude

Now on to Base 2....

Clumber Park Race Report Saturday 5 March 2011

2011-03-07T05:30:00.000-08:00

Standard Distance Duathlon (British Championships)
Run/Bike/Run
10k/40k/5k
39:00/1:21/1:09:34/1:02/19:35
Total Time = 2:10:32
Finished 106 out of 366 finishers (plus 31 non finishers)

WAKE UP TIME: 5:30am
Felt rested after recovery week

BREAKFAST:
- Bagel with Peanet butter @ 6:00am
- Powerbar @ 7:00am
Actually started to feel hungry just before race but was ok during the race

START TIME: 9:00am

1ST RUN - 39:00 123rd
Thought I would try and take it easy on 1st run but felt really good and strong so pushed the pace. Ended up nearly brealing stand alone 10k pb. Felt good at end which shows by faster last mile.
Had one SIS gel before start and one SIS get at 3 mile mark.
Average pace = 6:29/miles

6:30
6:34
6:22
6:37
6:33
6:20

BIKE - 1:09:34 132nd
Felt a lot stronger on my bike than normal which showed as took around 5:00 of my 40k pb time. Was an undulating course but not steep hills. Had Powerbar gel about ten minuets in and then one at hakf way. Also had 1 750ml bottle of squash.
Average 20.4mph
Average HR = 153bpm

Still need to push a bit harder on bike as average in Z2 and shoudl probably be up in Z3 or possibly Z4

2ND RUN - 19:35 68th
Average = 6:28/mi
Was similar pace to 1st run so was happy with endurance level. Even managed to overtake someone in GB vest at the end in age group below.

POSITIVES
- breakfast worked well (perhaps have two for longer events)
- Endurance was good as shown by similar pace on both runs
- Biking has improved
- Stayed on tribars for lot of bike
- Running of bike was fast
- Race week Taper worked as felt fresh

THINGS TO WORK ON
- Need to learn to push it more in bike when needed, not neccessarily for start of ironman but towards the end
- Work on biking on undulating route
- Core as back was starting to hurt on bike towards the end

Clumber Park Duathlon Awaits

2011-03-03T05:51:00.000-08:00

Got Clumber Park Duathlon on Saturday. (10k/40k/5k)

Have done 3 weeks prep to build back up after knee injury and now just coming to the end of a 4 week base period (in recovery week now)

Training going well although need to do more swim sessions and concentrate on wokring on core

Have built up bike to 72 miles and last 4 weeks have done done 4 Bricks per week. Not really done any speed work really just building up endurance.

Have done a pratcice race week this week and feeling rested ahead on Saturday. Need to try and get motivated a bit more for it - longest race since September 2009 so need to make sure i pace myself.

13th January - Physio

2011-01-13T05:18:00.000-08:00

Saw Kate about knee.
Good news is that it is not serious. There is an imbalance between my outer and inner quad on my right leg which when i do any long distance of X country come to the fruition as pain on my inner knee as it is working to hard.

Symptom of this is my foot pointing inwards on bike and when i bend down on knee

Need to tighten up my cleats so it stops lateral movement in my leg.
Have been given exercises to strengthen inner quad on RL
No cross country and have to withdraw from Tough Guy
Can do gym work for next few days until soreness subsided and can then go back into training as normal but still tales 3-6 weeks for muscles to strengthen properly.
Potentially train again properly on Monday, if not may have to rethink about number of base periods, not a problem though as plenty of time

10th January (am) - Swim - Injury

2011-01-10T05:37:00.000-08:00

Went for morning swim but suffering from pain on the inside of my knee around the knee cap. Have booked Physio for Thursday 13th, will rest until then and see what they say.

IS similar pain to what i had before UK70.3 in 2009

9th January - Bike

2011-01-09T05:49:00.000-08:00

Long Bike with Claire.

3:56:14
Average HR = 132bpm
Distance = 59.3 miles
Average Speed = 15.4mph
Average Cadence = 81rpm

Time included map stops and warm up.
Was very windy and sometimes struggled with this although managed to stay quite strong. Was also an undulating route.

Slower than previous long rides but had map stops and was windy

Went out from Alcia's to Oakham up to Melton, along A6006 to Barrow then to Anstey and back to Alcia's

8th January (pm) X Country Race (Run)

2011-01-08T05:44:00.000-08:00

Leicester County Champs
Ran for LTC
Terrible conditions, very slippy and could not get rhythm, definitely need spikes next year.

47:46
Average Pace = 7:48/mi
6.12 miles

Pace shows how hard conditions were

Finished in LTC placings where i should although Ade pushed me close

Overall Placing to follow

8th January (am) - Swim

2011-01-08T05:37:00.000-08:00

Endurance 2 from binder

w/up
6 x 75m (:20RI)

Main Set A
2 x 200m (:20RI) 3:21, 3:20
1 x 100m MOD (:20RI) 1:34
2 x 300m (:30RI) 5:08, 5:06
1 x 100m MOD 1:33
2 x 400m (:40RI) 6:42, 6:46
1 x 100m MOD 1:32

C/D
6 x 75m (50 free, 25 back)

Total Distance = 3000m

Felt really strong again, swimming is good at the moment

7th January - Bike (T)

2011-01-07T23:17:00.000-08:00

Turbo session an hour after swim
Workout E1 from binder

W/up
5:00 easy with cadence above 90rpm
5:00 alternate :30 standing, :30 seated
6:00 seated,alternate 80% workload between 1:00 on right leg, 1:00 on left leg

Set 1
6 x 2:00 in Z1-2 at 70 rpm with 1:00RI

3:00 Recovery

Set 2
6 x 3:00 in Z2 with 1:00RI

c/d
5:00

felt good, biking seems to be good at the moment

7th January - Swim

2011-01-07T15:32:00.000-08:00

Swim after work, continous swim for 60:00
3450m

Splits as follows:
1k - 17:21
2k - 17:13
3k - 17:14
3.45k - 8:05

Felt good, pace nice and consistent. good base to work off

6th January - Rest Day

2011-01-06T05:03:00.000-08:00

Day off, did 20:00 of core/stretching though

5th January - Run

2011-01-05T13:44:00.000-08:00

1:38:29
12.34 miles
Average pace = 7:58/miles

From Alcia's down to Littlethorpe and back

Was a good run and, could of probably gone a bit longer at this pace but don't want to overdo it. Pace was good, just need to extend distance over next few months

4th January (pm) - Weights

2011-01-04T13:47:00.000-08:00

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoulder stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 15 reps (60 secs rest), last few require focus, moderate intensity

Leg Press - 55kg
Lat Pulldowns - 50kg
Knee Extension - 35kg
Hamstring Curl - 35kg
Straight Arm Pulldowns - 21.24kg
Calf Raise - 35kg - think could increase to 40kg next time
Seated Row - 42.5kg
Triceps Extension - 23.75kg
Pec Fly - 40kg
Chest Press - 25kg
Shoulder Press - 25kg
Hip Abduction (pushing in) - 60kg
Hip Abduction (pushing out) - 60kg
Press ups (3 sets of 10)
Lunges (3 sets of 12)
Deadlift - (3 sets of 10) - 16 kg

5 w/down on x trainer

Felt ok, finished every set but really had to maintain focus on last few , think about the right intensity so continue with these weights

4th January (am) - Run

2011-01-04T13:44:00.000-08:00

45:00 easy aerobic maintenance
5.55 miles
average = 8:07 miles

Seem to lack energy on early morning runs, had gel just before, should perhaps try energy drink on way. Struggled on the long hill.

Was an OK session for its purpose although calf's were sore after - have bought some compression wear

3rd January (pm) - Swim

2011-01-03T13:39:00.000-08:00

Force 3 workout from binder

w/up
300 free, 200 K with fins, 100 free, 200 K with fins

Main Set A
3 x [300 Pull with paddles N/S (:30 RI), 3 x 100 (Desc 1-3) (:15RI)]

[4:41, 1:42, 1:36, 1:35]
[4:51, 1:41, 1:38, 1:36]
[5:01, 1:43, 1:40, 1:37]

300 K with fins (Even 50's Fast)

W/down
100 free

Total Distance = 3000m

Arms were on fire with paddles which explains drop in time although did N/S, times were ok on 100's for a training session and felt OK

3rd January (am) Bike

2011-01-03T13:35:00.000-08:00

75:00 out on road (Orbit Racer)

To Lutterworth through Gilmorton down to Countesthorpe and back through Willoughby and Ashby Magna to Dunton, Leire and home

Was Z1 at cadence in 80s with 30:00 of Z2 after 25 mins

Average HR = 145
Distance = 21.0 miles
Average Speed = 16.8mph
Average cadence = 83

The above include w/up and w/down

Felt good, actually felt more comfortable with cadences between 85-90
Had two Power bar Gels with Water bottle Whig was fine

3rd January - Base 1 Period Starts

2011-01-03T13:32:00.000-08:00

Had to push this back two weeks due to being ill

During period will be working on

Increasing cycling Endurance - 3 longish rides

Increasing Running Endurance - 3 longush runs

Increasing Swimming Endurance - 3 longish swims

Weights - AA3 but increase weight

2nd January - Run

2011-01-02T13:30:00.000-08:00

Easy run to get back into it

Frolsworth along to Dunton and up Dunton Lane

48:44
6.2 miles
average = 7:51/miles

Felt really good and strong although pace was a bit erratic

1st January - Rest Day

2011-01-01T13:29:00.000-08:00

Day of as new years day - bit hungover and in London

31st December - Rest day - ill

2010-12-31T13:28:00.000-08:00

Still a bit under the weather so day off

30th December - Bike

2010-12-30T12:58:00.000-08:00

50:00 easy, wanted to do 75:00 but was coughing to much and felt a bit under weather.
Ended up with average 15.3mph and 12.7 miles

29th December - Weights

2010-12-29T12:52:00.000-08:00

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 15 reps (60 secs rest), last few require focus, moderate intensity

Leg Press - 50kg
Lat Pulldowns - 45kg
Knee Extension - 32.5kg
Hamstring Curl - 32.5kg
Straight Arm Pulldowns - 18.75kg
Calf Raise - 35kg
Seated Row - 40kg
Triceps Extension - 21.25kg
Pec Fly - 35kg
Chest Press - 22.5kg
Shoulder Press - 22.5kg
Hip Abduction (pushing in) - 55kg
Hip Abduction (pushingt out) - 55kg

5 min w/dwn on x trainer

Still feel a bit under the weather, more coughing than anything and sore throat

20th December - ill

2010-12-20T05:47:00.000-08:00

Was menat to start Base 1 period but feel under the weather so decided to take rest days until feel better to try and shake it off.

Everyone in office has had it so inevatible that i would probably get it, do not think it is down to overtraining or any other reason

19th December - Bike (T)

2010-12-19T05:45:00.000-08:00

90:00 easy recovery ride on turbo, was meant to do 120:00 but not feeling to good, lots of flu going round office so have that, will rest for few days, also try and think of casues of illness

18th December - Run

2010-12-18T14:07:00.000-08:00

Run round bradgate park with LTC.
1:26:34
10.4 miles
average pace = 8:19/miles

was a really enjoyable run, was a lot better with new shoes, endurance definitely improving, had no gels

17th December - Rest Day

2010-12-17T00:56:00.000-08:00

This is a recovery week so just ticking over really

16th December - Run & Weights

2010-12-16T00:53:00.000-08:00

30:00 easy run on treadmill then weights session as follows:

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 15 reps (60 secs rest), last few require focus, moderate intensity

Leg Press - 50kg
Lat Pulldowns - 45kg
Knee Extension - 32.5kg
Hamstring Curl - 32.5kg
Straight Arm Pulldowns - 18.75kg
Calf Raise - 35kg
Seated Row - 40kg
Triceps Extension - 21.25kg
Pec Fly - 35kg
Chest Press - 22.5kg
Shoulder Press - 22.5kg
Hip Abduction (pushing in) - 55kg
Hip Abduction (pushingt out) - 55kg
Press ups (3 sest of 10)
Lunges (3 sest of 12)
Deadlift - (3 sets of 10) - 16 kg

5 w/down on x trainer

Felt ok, finished every set

15th December - Bike (T)

2010-12-15T05:55:00.000-08:00

45:00 nice and easy spin, HR in 120's, cadnec ein 80s, get legs moving again.
Legs feeling better now

14th December - Rest day

2010-12-14T05:54:00.000-08:00

13th December - Swim

2010-12-13T05:53:00.000-08:00

30:00 recovery swim.
nice and easy just to get legs stretched out.
Bit of free, breaststroke and back,, no effort

12th December - Half marathon

2010-12-12T14:52:00.000-08:00

Keyworth turkey trot half marathon
1:29:43
6:49/mi
was an enjoyable race, came 92nd out of 750, couple of tough patches in race but was ok considering missed half a year with injury and long bike yesterday. had four sis gels, could of done with one more as had one just before.
slower than last year but did long bike before so ok

11th December - Bike

2010-12-11T06:55:00.000-08:00

Finally could get outside on bike.
51.5 miles
3:08:00 including w/up and w/down
average speed - 16.5 mph, was 16.9 before w/down
average cadence = 78 mph

Went out towards Hallaton, got to big hill just after Hallaton, was a good hilly route, very undulating, enjoyed it a lot.

Nutrition:
0-20min - Nil
20-40 - half powerbar
40-60 half powerbar
60-80 Sip of SIS electrolyte in first 10 mins then Powerbar Gel
80-120 Sip of SIS electrolyte in first 10 mins then Powerbar Gel
120-140 Sip of SIS electrolyte in first 10 mins then Powerbar Gel
140-160 Sip of SIS electrolyte in first 10 mins then Powerbar Gel
160-180 Sip of SIS electrolyte

Worked well overall, perhaps needed more water to have with gels and try using two powerbars at start with gel in between

10th December - Bike (T)

2010-12-10T06:48:00.000-08:00

LTC Watt bike session

Gentle spin for 15-20 mins then

W/u:
10 mins with few :30 spin ups

Main Set:
1 x 5:00 at just under threshold, power 267, cadence = 83
5 min easy spin

then
1:00 at above intensit on level 4
1:00 off
1:00 at above intensity on level 5

Continue until level 10

5:00 easy
1 x 5:00 at just under threshold

C/down
10 mins with fe standing efforts

9th December - Rest day

2010-12-09T15:07:00.000-08:00

8th December - Run (T)

2010-12-08T15:03:00.000-08:00

10K run on treadmill as still snowy and icey
steady pace, took 44:29 which was 7:10 pace, felt pretty good.

7th December (pm) - Bike (T)

2010-12-07T13:43:00.000-08:00

Session E8 from book

w/up
5:00 with >90rpm
5:00 Alternate :30 standing and :30 seating
6:00 alternate 1:00 80% work on LL the RL

Main Set
3 x 20:00 (10:00 in Z1 then 10:00 in Z3, all with cadence in 80s)

c/d
7:00

Was a hard session during but felt ok after
Total time = 83:00
Average HR = 142

7th December (am) - Swim

2010-12-07T13:35:00.000-08:00

1:00:00 continuous swimming
Nice and easy pace, nothing strenuous
Did 3.2k

6th December - Weights

2010-12-06T13:34:00.000-08:00

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 15 reps (60 secs rest), last few require focus, moderate intensity

Leg Press - 50kg
Lat Pulldowns - 45kg
Knee Extension - 32.5kg
Hamstring Curl - 32.5kg
Straight Arm Pulldowns - 18.75kg
Calf Raise - 35kg
Seated Row - 40kg
Triceps Extension - 21.25kg
Pec Fly - 35kg
Chest Press - 22.5kg
Shoulder Press - 22.5kg
Hip Abduction (pushing in) - 55kg
Hip Abduction (pushingt out) - 55kg
Press ups (3 sest of 10)
Lunges (3 sest of 12)
Deadlift - (3 sets of 10) - 16 kg

5 w/down on x trainer

Felt ok, finished every set

5th December - Bike (T)

2010-12-05T13:27:00.000-08:00

Had to go on turbo again as still ice and snow out

Total time = 2:45:00

W/up
5:00 Easy >90rpm
5:00 with :30 intervals between 100rpm and 80rm
10:00 easy at 95+ rpm

60:00 in zone 1 with cadence in 80s alternating every 5:00 between :30 spin up and
:30 sprint

30:00 in zone 2 with cadence in 80s alternating every 5:00 between :30 spin up and
:30 sprint

40:00 in top end ox Z1 with cadence in 80s

C/d
15:00 easy

Was quite boring and lost a lot of fluid, had SIS bar this time but made my stomach feel heavy and needed to go toilet.

4th December - X Country Race (Run)

2010-12-04T13:21:00.000-08:00

X county af RAF Cramwell

Ran for LTC
Part of North Mid league
Is a very good standard (ex Olympians and some pro triathletes)

Came 89th and 131% of winners time

5.77 miles
40:50
7:04/miles

was good to get back racing again, only 2nd race of 2010.
Needed to concentrate more in the middle to keep pace up

3rd December (pm) - Bike (T)

2010-12-03T13:15:00.000-08:00

Wattbike class with LTC

15 =min easy spinning then 60 min main session as follows:

W/up is 10 mins spinning @ 90rpm, with 1 X 30 sec spin up (120rpm) after 5 mins.

4 X 6 mins @ 80-83rpm - this is slightly below threshold (FTHR = 175), took readings for last 3:

Power HR Cadence
262 161 83
266 164 84
262 165 83

with 4 min spinning rec (90 rpm)
14 min w/down with 3 X 15 sec standing efforts on level 6 on the fan resistance.

Felt good, took a minute or so for HR to gte up but was a good session

3rd December (am) - swim

2010-12-03T12:37:00.000-08:00

Force 4 workout from book.

w/u
10 x 50m free (:15RI)
300m pull

Main set B
6 x 100m pull with paddles (desc 2-2-2) (:20 RI) 1:38, 1,39, 1:33, 1:34, 1:30, 1:29
400m free 6:47
6 x 50m pull with paddles (desc 2-2-2) (:10 RI) :50, :49, :47, :46, :44, :43
200m free 3:18

C/d
200m free inc 50m back

total distance = 2500m

felt good and strong throughout

2nd December - Rest day

2010-12-02T10:50:00.001-08:00

1st December - Run (T)

2010-12-01T05:08:00.000-08:00

90:00 on treadmill as to slippy to go outsfide.

Very boring, just did a random workout as easy pace, fel ok.

30th November (pm) - Bike (T)

2010-11-30T14:04:00.000-08:00

F2 from book

w/up
5:00 easy with 90 rpm
5:00 wity :30 alterations between 100rpm and 80rpm
5:00 with 95+rpm

Set 1
4 x 3:00 Z2-3
sit in easy gear (1:00 RI)

Set 2
4 x 3:00 Z2-3
Stand in big gear (1:00 RI)

Set 3
4 x 3:00
Sit in big gear (1:00 RI)

c/d
5:00

Performing each set at 65-70 rpm

Total Time: 67:00

Was quite a hard session, only had SIS electolyte drink but mad eit too strong so felt a bit sick

30th November (am) - Swim

2010-11-30T14:00:00.000-08:00

easy aerobic swim following weights yesterday

Endurance 11 form workout book

w/u
6 x 75m free (:20 RI)

Main Set B
1 x 400m (:20RI) 7:04
1 x 300m (:20RI) 5:22
1 x 200m (:20RI) 3:35
1 x 100m (:20RI) 1:40
2 x 300m N/S(:30RI) 5:21,5:20

w/down
6 x 75m (50m free, 25m back) (:20RI)

Total Distance = 2500m

Felt good, could of went fatser but did not wnat to push it and bring cough on, it was ok at this pace

29th November - Weights

2010-11-29T13:58:00.000-08:00

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 15 reps (60 secs rest), last few require focus, moderate intensity

Leg Press - 50kg
Lat Pulldowns - 45kg
Knee Extension - 32.5kg
Hamstring Curl - 32.5kg
Straight Arm Pulldowns - 16.25kg
Calf Raise - 35kg
Seated Row - 40kg
Triceps Extension - 21.25kg
Pec Fly - 35kg
Chest Press - 22.5kg
Shoulder Press - 22.5kg
Hip Abduction (pushing in) - 55kg
Hip Abduction (pushingt out) - 55kg
Press ups (3 sest of 10)
Lunges (3 sest of 12)
Deadlift - (3 sets of 10) - 16 kg

5 w/down on x trainer

Felt ok, finished every set

28th November - Bike (T)

2010-11-28T13:54:00.000-08:00

Could no go out on bike due to snow so had to do turbo

E6 from binder

w/u
5:00 easy with >90rpm
5:00 with alternate :30 between 80 rpm and 100rpm
10:00 easy with 95+ rpm

Set 1
60:00 Z1 with every 5th minute alternate between :30 spin and :30 sprint

Set 2
30:00 Z2 with every 5th minute alternate between :30 spin and :30 sprint

25:00 in zone 1 and adenc in 80's

w/down
15:00

Total time = 2:30:00

Nutrition:
Tried to do 150 calories every 20min through powerbars, powerbar gel and SIS electrolyte drink

Stomach felt ok and energy wise was ok

27th November - Run

2010-11-27T07:58:00.000-08:00

Off road run round Bradgate Park with LTC, very hilly and was snowing so struggled on downhills but was enjoyable run

1:33:15
10.71 miles
average = 8:42/mi

26th Novermber (pm) - Bike (T)

2010-11-26T07:57:00.000-08:00

Leicester Tri Club Watt bike session

Warm up for 10 mins spinning @ 90-93rpm, low wattage, practice perfect pedalling.
Then:
30 sec spin @ 120rpm, low resistance, perfect light pedalling,
2 min rec @ 85rpm,
30 sec spin up as above,
2 min rec as above,
30 sec spin up,
2 min rec as above,
30 sec spin up,
2 min rec as above,

5 min recovery @ 90rpm.

Repeat 1st spin up set,

5 min recovery @ 90rpm,

Repeat 1st spin up set,

10 min w/down, loosen off add some 15sec standing efforts (level 5 on the fan).
Total 60 min session.

Got really bad cramp at the end in calfs, could be bike setup, was a good session though

26th Novermber (am) - Swim

2010-11-26T07:50:00.000-08:00

Force 2 workout from binder

w/up
300m free
100kick with fins
4 x 50m build (:15RI)
300m pull

Main Set B
1 x 300m pull with paddles (:20RI) 5:17
4 x 50m fast (:15RI) :44,:44,:45,:46
1 x 300m pull with paddles (:20RI) 5:18
2 x 50m fast (:15RI) :42,:46
2 x 300m pull with paddles N/S (:20RI) 5:12, 5:10
2 x 50m fast (:15RI) :42,:47

C/D
200m

Total distance = 2600m

Started to cough towards the end again especially on fast intervals, felt good in arms otherwise though

25th November - rest Day

2010-11-25T08:00:00.000-08:00

24th November - Run

2010-11-24T12:53:00.000-08:00

1:15
9.58 miles
Average = 7:49/mi

Tried to keep a higher pace as will be doing a longer slower run at weekend

23rd November (pm) Bike (T)

2010-11-23T14:22:00.001-08:00

1:04 on turbo traner

E1 out of book

w/up - 16:00 (5:00 easy >90rpm, 5:00 with :30 alternate standing/seating, 6:00 with 1:00 80% on RL then LL)

Set 1: 6 x 2:00 with HR in Zone 2 and cadence 70rpm (1:00 RI at 100rpm)

3:00 RI easy pedalling

Set 2: 6 x 3:00 with HR in Zone 2 and cadence 70rpm (1:00 RI at 100rpm)

C/D - 5:00 easy

Felt ok although struggled with maintaining 100rpm still

23rd November (am) - Swim

2010-11-23T14:14:00.000-08:00

Workout: Endurance 10

w/up
400m free
300 pull
200 kick with fins

Main Set B
300m (:20RI) 5:06
2 x 200m (:15RI) 3:28,3:27
300m 5:19 (:20)
2 x 200m N/S (:15RI) 3:33, 3:31
300m 5:21

c/d
100m

Total distance = 2700m

Water was cold and lots of chlorine so was coughing all the time towards the end so could not mantain pace - felt fine otherwise and could of kept going

22nd November - Weights

2010-11-22T14:10:00.000-08:00

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 15 reps (60 secs rest), last few require focus, moderate intensity

Leg Press - 45kg (could increase)
Lat Pulldowns - 45kg
Knee Extension - 32.5kg
Hamstring Curl - 32.5kg
Straight Arm Pulldowns - 16.25kg (could increase)
Calf Raise - 35kg (could increase)
Seated Row - 40kg
Triceps Extension - 21.25kg
Pec Fly - 35kg
Chest Press - 22.5kg
Shoulder Press - 20kg (could increase)
Hip Abduction (pushing in) - 55kg
Hip Abduction (pushingt out) - 55kg
Press ups (3 sest of 10)
Lunges (3 sest of 12)
Deadlift - (3 sets of 10) - 16 kg

5 w/down on x trainer

22 November - Prep 3

2010-11-21T14:19:00.000-08:00

Week 9 of plan
Now start Prep 3

Aims and tactics

Build swim endurance - build long swims
Build run endurance - Build run to 1:40
Stay injury free - yoga and back off if tired, keep freqeuncy of running low

Weights - AA3

21st November - Run

2010-11-21T14:09:00.000-08:00

early morning easy run
30:00
3.75 miles
average = 8:01

20th November - Bike

2010-11-20T14:46:00.000-08:00

2:40:00
43.8 miles
Average Speed = 16.4 mph
Average HR = 132 bpm
Average cadence = 82rpm

felt strong

Had 3 powerbar gels, 1 powerbar, 1 SIS Energy drink, 1 water
Could of done with more liquid

19th November - Weights

2010-11-19T14:27:00.000-08:00

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 20 reps (45 secs rest), last few require slight focus, still low to moderate intensity

Leg Press - 37.5kg
Lat Pulldowns - 30kg
Knee Extension - 27.5kg
Hamstring Curl -27.5kg
Straight Arm Pulldowns - 13.75kg
Calf Raise - 30kg
Seated Row - 30kg
Triceps Extension - 18.75kg
Pec Fly - 30kg
Chest Press - 17.5kg
Shoulder Press - 17.5kg
Hip Abduction (pushing in) - 45kg
Hip Abduction (pushingt out) - 45kg
Press ups (2 sest of 12)
Lunges (2 sest of 16)
Deadlift - (2 sets of 15) - 16 kg

5 w/down on x trainer

18th November - Bike (T)

2010-11-18T14:23:00.000-08:00

1:00:00 on turbo

tried to keep hr<144 and cadence in 80's

HR = 137
cadence = 80

was bit later at night than usual

17th November - Run

2010-11-17T14:21:00.000-08:00

1:00:00
7.39 miles
average = 8:07/mi

Felt good, did not push to hard as recovery week

16th November - Swim

2010-11-16T13:49:00.000-08:00

Endurance 2 from workout binder

w/up
6 x 75m

Main Set B
2 x 200m (:20RI) 3:22, 3:20
1 x 100m MOD (:20RI) 1:31
2 x 200m (:25RI) 3:22, 3:25
1 x 100m MOD (:25RI) 1:34
2 x 300m (:30RI) 5:06, 5:10
1 x 100m MOD 1:37

c/d
6 x 75m (50m free, 25m back) (:20RI)

Felt good and strong

15th November - Yoga

2010-11-15T13:48:00.000-08:00

Yoga for dummies DVD. All 12 exercises

piriformis lot better now

14th November - Rest day through injury

2010-11-14T13:46:00.000-08:00

After bike last night my piriformis and hamstring tightened badly, stretched piriformis too far in coll down, iced it last night, was a lot better but thought better leave it to recover properly.

Session missed 2 1/2 hrs bike, not a big deal as can do it next week

13th November (pm) - Bike (T)

2010-11-13T13:44:00.000-08:00

47:00 on turbo trainer

Speed Skills 5 from book (Form Sprints)

w/up
5:00 at cadence > 80rpm
6:00 each 1:00 between 100rpm and 60rpm
5:00 easy with cadence > 95rpm

6 x :30 at 100+ rpm (zone 2 HR), building leg speed for :15
(4:15 RI)

W/down
5:00 easy

13th November (am) - Run

2010-11-13T13:36:00.000-08:00

45:00 at a slightly faster pace than longer runs - trying to maintain effort
Average Pace = 7:32/mi
Distance = 5.98 miles

12th November - Swim

2010-11-12T13:29:00.000-08:00

Endurance 1 workout from book

w/up
200m
2 x 200m [50m free, 100m pull, 50m free] (:20RI)

Main Set A
400, 300, 200, 100 MOD (:20RI)- 6:34, 5:06, 3:25, 1:39
300, 200, 100 N/S (:25RI) - 5:03, 3:22, 1:40
200 Fast 3:16
(:30RI)
100 Fast 1:36
(:30RI)
4 x 150m pull - 2:38, 2:41, 2:32, 2:34

c/d
100m

Total distance = 3200m

Felt good although need to concentrate throughout as kept drifting off and finding my effort drop

11th November - Rest Day

2010-11-11T04:56:00.001-08:00

10th November - Run

2010-11-10T04:54:00.000-08:00

1:30:00
11.1 miles
Average pace = 8:07/mi

Had 3 SIS gels and felt goof although last 1.5 miles started to get a bit tougher

9th November (pm) Bike (T)

2010-11-09T05:51:00.000-08:00

80:00 on turbo trainer, workout from book

W/up
5 mins easy with rpm > 95rpm
5 mins alternate :30 rpm = 80 and rpm >100
5 mins easy with rpm>90

Main

Set 1: 30:00 in Zone 1
Every 5 mins alternate between :30 spin up and :30 sprint

Set 2: 30:00 in zone 2
Every 5 mins alternate between :30 spin up and :30 sprint

C/D
5 mins easy

Felt good although almost started cramping in later stages, sued normal SIS energy rather than electrlyte, perhaps need to use this as sweat a lot

9th November (am) - Run

2010-11-09T05:50:00.000-08:00

45:00 on treadmill, put on random setting with lots of uphill work

8th November - Weights

2010-11-08T05:48:00.000-08:00

7th November - Bike (T)

2010-11-07T05:47:00.000-08:00

Went out last night so did not start turbo till about 4pm. Did 2:15:00 with no specific targets as just wanted to get time under my belt

6th Novermber (pm) - Swim

2010-11-06T05:43:00.000-07:00

Endrance 10 workout from book

W/up
400m free
300 pull
200 k with paddles and float

Main Set A
1 x 400m (:20RI) 6:46
2 x 200m (:15RI) 3:23, 3:24
1 x 400m (:20RI) 6:49
2 x 200m N/S (:15RI) 3:17, 3:18
1 x 400m 6:53

C/D
100m free

Total Distance = 3000m

Starting to feel a lot stronger in the pool now, need to keep going with Endurance work so can maintain similar spilts

6th Novermber (am) Run

2010-11-06T05:41:00.000-07:00

49:25
6.2miles
Average = 7:57/mi

tried to go bit faster than long runs which i did, felt OK at this pace.

5th November - Rest day

2010-11-05T05:08:00.000-07:00

4th November (pm) - Bike (T)

2010-11-04T06:21:00.000-07:00

4th November (am) - Swim

2010-11-04T05:46:00.000-07:00

Force 4 workout form book

w/up
10 x 50m (:15 RI)
300m pull

Main set B
6 x 100m pull with paddles Desc 2-2-2 (20 RI)
400m
6 x 50m pull with paddles Desc 2-2-2 (:10 RI)
200m

w/down
200m

Total = 2500m

Felt ok after run yesterday

3rd November - Run

2010-11-03T05:44:00.000-07:00

1:15:00
9.12 miles
average = 8:13/miles

Had two gels, felt ok although started to slow towards the end but had been work before, should perhaps eat more during the day

2nd November (pm) - Bike (T)

2010-11-02T05:43:00.000-07:00

2nd November (am) - Swim

2010-11-02T05:37:00.000-07:00

Endurance 5 workout from book

w/up
2 x 200m free
4 x 25m DPS (:15 RI)

Main Set B
2 x 250 moderate (:15 RI) 4:12,4:16
4 x 50m (25m finger scrape, 25m build) (:15 RI)
2 x 200m moderate (:15 RI) 3:22, 3:26
4 x 50m (25m catch up, 25m build) (:15 RI)
2 x 150m @ T Pace, should be 1:40 per 100m (:15RI) 2:23, 2:31
50m K
150m Breast stroke

W/down
200m free

Total distance = 2500m

had a gel before which helped although lost energy towards the end

1st November - Weights

2010-11-01T14:18:00.000-07:00

31st October (pm) - Yoga

2010-10-31T14:21:00.000-07:00

1st 6 poses from yoga for dummies DVD
Physio said i should start this to try and keep me injury free
Need to keep at this as some poses were hard to hold due to balance

31st October (am) - Bike

2010-10-31T14:14:00.000-07:00

2:00:00
Average HR = 131
Distance = 33.2
Average Speed = 16.6 mph
Average Cadence = 82 rpm
Including warm up and down

Still keeping HR in zone 1 and cadence in 80's as building endurance
Had 1 powerbar and 1 powerbar gel which really helped, shows with the HR as felt like i had plenty left and wanted to up it

30th October (pm) - Bike

2010-10-30T14:08:00.000-07:00

30th October (am) - Run

2010-10-30T14:06:00.000-07:00

1:15:00
9.24 Miles
average pace = 8:07/miles

Felt good despite stiff hips

29th October - Swim

2010-10-29T01:05:00.000-07:00

Endurance 11 from book

w/up
6 x 75m

Main Set A
1 x 500m - 8:13
1 x 400m - 6:54
1 x 300m - 5:07
1 x 200m - 3:22
2 x 300m NS - 5:12, 5:22

(:20RI)

w/down
6 x 75m - 50m free, 25m back

total = 2.9k

Was a good session, started to die a bit towards the end as shown by last two 300m times

27th October - 5 a side football

2010-10-27T05:13:00.000-07:00

4 10 min matches five a side with work
Not used to sprinting so much, was pretty tired at the end

26th October (pm) - Bike

2010-10-26T13:51:00.000-07:00

26th October (am) - Run

2010-10-26T13:50:00.000-07:00

30:00 on treadmill, hills setting.

Just a nice easy recoevry run really, felt comfortable

Did 30:00 core/stability after as well

25th October - Weights

2010-10-25T13:45:00.000-07:00

25th October 2010 - Prep 2 Period

2010-10-25T00:55:00.000-07:00

Prep Period 2 starts today,

Strength sessions are now AA2
No Races Planned although may do some of the cross county

Will concentrate on:

1. Build Bike Endurance - Go Long on bike with Low intensity
2. Build Swim Technique - Weekly Skills Session
3. Improve Felxibility - Start Weekly Yoga Session

24th October - Run

2010-10-24T11:34:00.000-07:00

45:00, felt ok considering hungover slighlty.
Had to keep stopping for traffic lights again
5.48 miles
Average pace = 8.12 min/miles

23rd October - Bike

2010-10-23T11:32:00.000-07:00

1:45:00
28.8 miles
Average HR = 142 bpm
Average Cadence = 84
Average Speed = 16.4 mph

Felt good, could probably start using gels or food now to keep energy levels up