4 mile mid tempo run at ~ 4:20/km
http://connect.garmin.com/activity/267780308
Splits were fluctuating slightly and I hadn't set the training run properly before setting out meaning I had o guess I was going at roughly the right pace.
Started to feel a bit tough towards the end, but such is to be expected considering the extended break from running over the last month.
Made the mistake of not wearing twin skin socks so my feet were exceptionally painful before too long and by the end of the run I couldn't wait to get home! Will pick up some new ones today I think as my current Hillys have clearly seen better days!
31/01/2013
30/01/2013
Mono skin socks
Note to self: never wear mono skin running socks ever! Cannot believe how much pain my feet are currently in!
Now where did I put those blister plasters...!
Now where did I put those blister plasters...!
27/01/2013
26/01/2013:Swim
Warm up: 200m fc, 200m kick w/fins, 209m fc w/paddles, 200m fc with buoy.
Main (what I managed of it!): 2x400m, 5x100m.
What I didn't manage: 900m, 4x100, 900m
Great session tonight in the 50m pool. The new technique with my hands is certainly paying off, but it means that my shoulders are fatiguing quickly as they're pushing more water with each stroke.
Mike mentioned again that my right arm is coming over the centre line too much so will have to work on that over the coming weeks.
I'm now about a month into the training regime and its been pretty tough so far.
I think that I'm going to have to reassess how much time per week I can reasonably spend training and then organise my training around that.
One thing I want to avoid, and I think I'm starting to fall foul of it already, is over training. I am going to have a good think over the week about where my priorities have to be so that I can achieve the best results by June and then sit down and tweak my training plan accordingly.
One of the things I might have to reign back is the running. I am happy that I can manage the 10k distance that I need to so I will mostly likely take out the long Friday runs and focus on cycling on those days.
Definitely lots to think about!
Main (what I managed of it!): 2x400m, 5x100m.
What I didn't manage: 900m, 4x100, 900m
Great session tonight in the 50m pool. The new technique with my hands is certainly paying off, but it means that my shoulders are fatiguing quickly as they're pushing more water with each stroke.
Mike mentioned again that my right arm is coming over the centre line too much so will have to work on that over the coming weeks.
I'm now about a month into the training regime and its been pretty tough so far.
I think that I'm going to have to reassess how much time per week I can reasonably spend training and then organise my training around that.
One thing I want to avoid, and I think I'm starting to fall foul of it already, is over training. I am going to have a good think over the week about where my priorities have to be so that I can achieve the best results by June and then sit down and tweak my training plan accordingly.
One of the things I might have to reign back is the running. I am happy that I can manage the 10k distance that I need to so I will mostly likely take out the long Friday runs and focus on cycling on those days.
Definitely lots to think about!
26/01/2013: Run
16km total run, starting at 12 km/h, increasing by 0.1km/h per hour
This was the first run for a few weeks and i really felt the break. I'm not the biggest fan of treadmill running at the best of times, but today it was particularly tough.
Managed to force through, but realised that I still need to get back on track with the training programme before the 10k in march if i'm going to be able to pull off a 40minute 10km.
This was the first run for a few weeks and i really felt the break. I'm not the biggest fan of treadmill running at the best of times, but today it was particularly tough.
Managed to force through, but realised that I still need to get back on track with the training programme before the 10k in march if i'm going to be able to pull off a 40minute 10km.
25/01/2013: Bike
Having a bit of a shorter session this evening due to some poor planning on my part. Work has been a bit hectic this week and university was quite a mentally long day and so i took the chance to have a sleep before heading to the gym.
Ramp session:
3:45 mins per interval at the following watts:
114,127,134,127,125,142,156,171,179,171,156,127
Total time: 45minutes
Total distance: 23.95km
max hr: 151 bpm
Ramp session:
3:45 mins per interval at the following watts:
114,127,134,127,125,142,156,171,179,171,156,127
Total time: 45minutes
Total distance: 23.95km
max hr: 151 bpm
24/01/2013: Swimming
Warmup: 200m f/c, 200m f/c with buoy, 200m kicks (no flippers), 200m f/c
Can't remember the main set of the swimming sessions, but there a few 400m and 100m multiples which I found much better today.
Managed to get some advise on my stroke which whilst making it slightly harder on my shoulders made the stroke seem much smoother and I was reaching the opposite end of the pool without feeling so fatigued.
I also overheard Andy (one of the coaches) giving some advice to one of the other guys in the lane which I took on board which again helped me with my efficiency.
Overall it was a good session. I've still got a good distance to go before I will be knocking out 800 meters like it was nothing before jumping on a bike a doing 40k without it phasing me, but definitely marking today down as a win.
Can't remember the main set of the swimming sessions, but there a few 400m and 100m multiples which I found much better today.
Managed to get some advise on my stroke which whilst making it slightly harder on my shoulders made the stroke seem much smoother and I was reaching the opposite end of the pool without feeling so fatigued.
I also overheard Andy (one of the coaches) giving some advice to one of the other guys in the lane which I took on board which again helped me with my efficiency.
Overall it was a good session. I've still got a good distance to go before I will be knocking out 800 meters like it was nothing before jumping on a bike a doing 40k without it phasing me, but definitely marking today down as a win.
22/01/2013: Swim
Still realing from a slightly disappointing swim session on sunday and aching a bit from the gym sessions over the weekend.
I always find the swimming sessions in the fairwater pool a little difficult as it is shallower than the cardiff international pool and the lanes are narrower meaning that they can get a little crowded.
I managed a few kilometers in total but was really suffering by the end of the session. I have decided to cool it on the gym sessions for a while whilst I get my swimming standard up.
I always find the swimming sessions in the fairwater pool a little difficult as it is shallower than the cardiff international pool and the lanes are narrower meaning that they can get a little crowded.
I managed a few kilometers in total but was really suffering by the end of the session. I have decided to cool it on the gym sessions for a while whilst I get my swimming standard up.
20/01/2013
20/01/2013: Swim
90 minute session
Warmup: 200m FC, 200m kicks (w/ fins), 200m FC (w/ paddles), 200m (w/ buoy)
Main: 1x800m FC(35s rest), 1x400m(25s rest), 4x100m(20s rest), 1x800....
there was more, but by this point I was exhausted and it's all I got through.
Definitely making progress on the swimming front. The warm up was still taxing, but I felt strong before going into the main set. The 800m sets were brutal but its a testament to the progress that I have made that I was able to complete them, albeit slowly!
Warmup: 200m FC, 200m kicks (w/ fins), 200m FC (w/ paddles), 200m (w/ buoy)
Main: 1x800m FC(35s rest), 1x400m(25s rest), 4x100m(20s rest), 1x800....
there was more, but by this point I was exhausted and it's all I got through.
Definitely making progress on the swimming front. The warm up was still taxing, but I felt strong before going into the main set. The 800m sets were brutal but its a testament to the progress that I have made that I was able to complete them, albeit slowly!
19/01/2013
19/01/2013: Long bike
90 minutes, zones 1/2/3 ride.
twelve sections of 7mins 30seconds each
section 1,2,4,6,8,10,12 at 127 watts
section 3: 151 watts, section 5: 161 watts, section 7: 171 watts, section 9: 161 watts, section 11: 179 watts.
total distance: 44.59km, 878 calories. 142 average watts, 139 avg hr.
the low wattage sections saw a drop in my HR to approximately 130-140, staying towards the higher end in the latter stages of the routine.
My HR hit a peak 162 in the final section but the lactic acid build up was a whole new experience!
twelve sections of 7mins 30seconds each
section 1,2,4,6,8,10,12 at 127 watts
section 3: 151 watts, section 5: 161 watts, section 7: 171 watts, section 9: 161 watts, section 11: 179 watts.
total distance: 44.59km, 878 calories. 142 average watts, 139 avg hr.
the low wattage sections saw a drop in my HR to approximately 130-140, staying towards the higher end in the latter stages of the routine.
My HR hit a peak 162 in the final section but the lactic acid build up was a whole new experience!
18/01/2013: Night off
Snow has descended over cardiff and so the chances of getting a long run in outside of the gym were pretty much zero at about 11am.
I had planned to get to the gym and do the dreaded treadmill run, but unfortunately it closed at 2pm and I wasn't able to make it in time which left only one option, DAY OFF!!
I'll make it to the gym tomorrow to get a long ride in if it's open :)
I had planned to get to the gym and do the dreaded treadmill run, but unfortunately it closed at 2pm and I wasn't able to make it in time which left only one option, DAY OFF!!
I'll make it to the gym tomorrow to get a long ride in if it's open :)
17/01/2013: Swimming
I can't quite remember the work out for the Thursday night swim session, although I do remember that I didn't manage to make it through the whole set.
I wasn't entirely with how the night went overall and whilst I thought I was making progress before, I was disappointed with my performance tonight. Perhaps it was just a bit of a funk and hopefully it will pass by Sunday.
I wasn't entirely with how the night went overall and whilst I thought I was making progress before, I was disappointed with my performance tonight. Perhaps it was just a bit of a funk and hopefully it will pass by Sunday.
16/01/2013
16/01/2013: Night Off!
It's been pretty hectic at work today and I'm both physically and mentally exhausted and so I decided to give the planned 90 min gym ride a miss tonight.
Still managed to get in a gym session but worked on weights only with limited cardio warm up. Ideally I want to save myself for tomorrow so I can give swimming 100%
Still managed to get in a gym session but worked on weights only with limited cardio warm up. Ideally I want to save myself for tomorrow so I can give swimming 100%
15/01/2013: Swim
Warm up: 200m f/c, 200m kicks, 200m f/c with pool buoy
Main: 150m @65, 150m@75, 150m@85; 75m then exit pool, 5 press ups, 5 sit ups, 10 knees up, walk round pool and repeat x10
I've been feeling pretty confident about swimming since the 1500m t/t last week. I'm far from being considered good or even competent at swimming, but m really enjoying the challenge.
Already after just a few weeks I'm feeling more confident in the water and my breathing has become less panicked and rushed and I'm slowly getting over the habitual negative effects of my breathing flow being interrupted by other swimmers (breathing interrupted -> panic -> interrupted further -> more panic etc).
I find that I get into a groove at times that are put off kilter when. Try and actively control my movement to force new move patterns which hopefully a sign that the movements are becoming habitual and so implicitly rather than explicitly controlled.
I also found that much like running I have a natural rhythm so ill have to look at that when I'm next doing a long swim (hopefully this Sunday) as to how I can make that more efficient.
I made it through most of the warmup and the 150 sets. Managed to get 4/10 of the last sets done but was shattered by this point!
On a negative point, my swim shorts turned up but were far too tight around my thighs so will have to send them back and wait for a replacement.
Main: 150m @65, 150m@75, 150m@85; 75m then exit pool, 5 press ups, 5 sit ups, 10 knees up, walk round pool and repeat x10
I've been feeling pretty confident about swimming since the 1500m t/t last week. I'm far from being considered good or even competent at swimming, but m really enjoying the challenge.
Already after just a few weeks I'm feeling more confident in the water and my breathing has become less panicked and rushed and I'm slowly getting over the habitual negative effects of my breathing flow being interrupted by other swimmers (breathing interrupted -> panic -> interrupted further -> more panic etc).
I find that I get into a groove at times that are put off kilter when. Try and actively control my movement to force new move patterns which hopefully a sign that the movements are becoming habitual and so implicitly rather than explicitly controlled.
I also found that much like running I have a natural rhythm so ill have to look at that when I'm next doing a long swim (hopefully this Sunday) as to how I can make that more efficient.
I made it through most of the warmup and the 150 sets. Managed to get 4/10 of the last sets done but was shattered by this point!
On a negative point, my swim shorts turned up but were far too tight around my thighs so will have to send them back and wait for a replacement.
15/01/2013
14/01/2013: Run
Intervals at roath park: approximate 1.6 loop of which 3/4 maintaining race pace up minor hills then 1/4 resting pace.
Garmin reports:
Warmup: http://connect.garmin.com/activity/262303750
Main: http://connect.garmin.com/activity/262303747
Warm down: http://connect.garmin.com/activity/262303739
Overall it was an awesome session and a good variation to what I'm used to. I am still trying to get my garmin HRM to work properly but at the moment it's not playing ball and reporting that I am having heart attacks for 80% of the time!
Speed was a little disappointing as it falls short of where I used to be, but it's early days and the speeds are promising for the summer events.
Garmin reports:
Warmup: http://connect.garmin.com/activity/262303750
Main: http://connect.garmin.com/activity/262303747
Warm down: http://connect.garmin.com/activity/262303739
Overall it was an awesome session and a good variation to what I'm used to. I am still trying to get my garmin HRM to work properly but at the moment it's not playing ball and reporting that I am having heart attacks for 80% of the time!
Speed was a little disappointing as it falls short of where I used to be, but it's early days and the speeds are promising for the summer events.
13/01/2013
Posted with Blogsy
12/01/2013
23/12/2012 : Marathon #12 - Portsmouth Coastal
So, here it is, the final write up albeit very delayed as usual!
In some way i think i've been putting the write up off for as long as possible to avoid having the challenge be over as it has been such a large part of my life for the last 14 months or so, but, onwards and upwards as they say!
The final marathon came up quicker than I was anticipation and I suddenly began to wonder whether I had done enough for it. I was confidence that the distance wouldn't be a problem, but I really wanted to go out with a bang and achieve something special for the last run. The age qualifying time for london is 3:10 and so I really wanted to get as close to this as possible. I was a bit ambitious, but, I really wanted to aim high.
I made the journey from Cardiff to Portsmouth on the morning of the race, having to leave home at about 5am to make the journey and get there in time. The roads where thankfully clear and the weather had cut me a break and the rain had eased up for the race.
I had heard that a few of the WRC runners were going to be running so I triedt o keep an eye out for them whilst flitting around the registration room trying to pick up my number and sort myself out. Unfortunately, I hadn't manage to spy any of them before the race started which was a bit disappointing, but I was sure that I would glimpse them at least once during the out and back race.
True to my recent form, which is becoming an unfortunate habit, the race started without me! I had been waiting by the start line waiting for my watch to pick up a GPS signal, but unfortunately the race started before it could find one! Luckily the race was chipped timed so it wasn't too big a deal, but further into the course the pathway narrows into single file which I had hoped to make it to before the bulk of the runners.
I still managed to get a slightly confused applause as i dashed over the start line, and with a smile and wave I began the final 26.2 miles of my 2012 challenge,
The course itself is a mix of concrete, trail, mud and a sang/pebble/bog mix. There had been a fair amount of rain in the week prior to the race and so a fair amount of the run surface wasn't entirely firm and provided minimal grip.
I had settled into a comfortable stride in the first few miles along the waterside promenade before hitting the first muddy path and the single file running. At around the 5 mile mark I had the first of two falls as my footing slipped on the muddy path but I managed to recover reasonably quickly and chalked it up to experience that I would need to be careful on the way back as the path would likely be in a worse state.
The course itself was one of the more enjoyable runs that I had done over the year as the run consisted of views of the sea, rather than just pure tarmac as some of the other runs have been.
The first half of the race passed without much further event and by the halfway point turnout I was feeling strong albeit I noticed that fatigue had started to niggle at the back of my mind.
I hadn't been able to eat much the previous day and had been worried that this may have an impact if I tried to push too hard at the outset.
I passed John from WRC and shouted a hurried hello and wished him well. John has certainly come along strong over the last year and was running with apparent ease despite the toughness of the course.
Emma and her dad, Dave, had come down to cheer me on and I managed to catch a fair few glimpses of them prior to the turn around and it was a godsend to have the cheers and encouragement as I made my way through the twists and turns.
At the halfway turnaround, they commented that I was making good time, but the familiar hunger was starting to set in and I began to wonder how much further I could keep up my pace for. I made the mistake of stopping for too long at the 13 mile point and for the next few miles it was a mixture of running and stopping as I tried to summon some life into my legs.
In part, I think there was an element of emotional exhaustion that had built up in the anticipation of the race that the challenge was finally coming to an end and I was over half way to the end.
Around mile 18 or 19 I had my second fall. The muddy paths had become slick with the footfall of the other thousands of runners and the mild drizzle that had begun. My left foot caught the back of my right leg and I simply my balance faulted for a split second too long.
At that point the realisation dawned on my that I only had to reach the finish line at it would all be over. I had given up on the 3:10 target by this point as I realised that it would be highly unlikely that I would be able to make up the time that I had lost in the first half.
This year has been a thoroughly enjoyable journey for me, but tiredness had set in to the point of a residual exhaustion and I was definitely looking forward to some time away from exercise before the triathlon training begins for next years challenge. (Ironically enough, I only made it a few days before venturing into the pool for swimming!!)
The last 6 miles of the run were conquered more by brute force than any running proficiency that I had built up over the countless miles and as i returned back onto the waterside promenade, the end was finally in sight!
I wanted to push harder, to sprint over the line to bring an end to the challenge, but I simply couldnt! By this point I was exhausted and managed a mild jog to reach home in a very reasonable 3 hours and 36 minutes, my second fasted time of the year!
Em and her dad met me at the finish and shared in the realisation that 14months of planning, training, blood, sweat, tears, injuries, victories, set backs, step forwards, discoveries, miles and miles of tarmac and hundreds and thousands of steps had finally paid off and I had achieved what I never thought I would be able to do.
All i could really say as I was plied with the standard cup of sugar with a dash of tea (a highly underestimated post race drink!) was:
"never again. ever! well, almost defintely never. perhaps one, one day, in the future. at some point. well, perhaps after a few months off....."
In some way i think i've been putting the write up off for as long as possible to avoid having the challenge be over as it has been such a large part of my life for the last 14 months or so, but, onwards and upwards as they say!
The final marathon came up quicker than I was anticipation and I suddenly began to wonder whether I had done enough for it. I was confidence that the distance wouldn't be a problem, but I really wanted to go out with a bang and achieve something special for the last run. The age qualifying time for london is 3:10 and so I really wanted to get as close to this as possible. I was a bit ambitious, but, I really wanted to aim high.
I made the journey from Cardiff to Portsmouth on the morning of the race, having to leave home at about 5am to make the journey and get there in time. The roads where thankfully clear and the weather had cut me a break and the rain had eased up for the race.
I had heard that a few of the WRC runners were going to be running so I triedt o keep an eye out for them whilst flitting around the registration room trying to pick up my number and sort myself out. Unfortunately, I hadn't manage to spy any of them before the race started which was a bit disappointing, but I was sure that I would glimpse them at least once during the out and back race.
True to my recent form, which is becoming an unfortunate habit, the race started without me! I had been waiting by the start line waiting for my watch to pick up a GPS signal, but unfortunately the race started before it could find one! Luckily the race was chipped timed so it wasn't too big a deal, but further into the course the pathway narrows into single file which I had hoped to make it to before the bulk of the runners.
I still managed to get a slightly confused applause as i dashed over the start line, and with a smile and wave I began the final 26.2 miles of my 2012 challenge,
The course itself is a mix of concrete, trail, mud and a sang/pebble/bog mix. There had been a fair amount of rain in the week prior to the race and so a fair amount of the run surface wasn't entirely firm and provided minimal grip.
I had settled into a comfortable stride in the first few miles along the waterside promenade before hitting the first muddy path and the single file running. At around the 5 mile mark I had the first of two falls as my footing slipped on the muddy path but I managed to recover reasonably quickly and chalked it up to experience that I would need to be careful on the way back as the path would likely be in a worse state.
The course itself was one of the more enjoyable runs that I had done over the year as the run consisted of views of the sea, rather than just pure tarmac as some of the other runs have been.
The first half of the race passed without much further event and by the halfway point turnout I was feeling strong albeit I noticed that fatigue had started to niggle at the back of my mind.
I hadn't been able to eat much the previous day and had been worried that this may have an impact if I tried to push too hard at the outset.
I passed John from WRC and shouted a hurried hello and wished him well. John has certainly come along strong over the last year and was running with apparent ease despite the toughness of the course.
Emma and her dad, Dave, had come down to cheer me on and I managed to catch a fair few glimpses of them prior to the turn around and it was a godsend to have the cheers and encouragement as I made my way through the twists and turns.
At the halfway turnaround, they commented that I was making good time, but the familiar hunger was starting to set in and I began to wonder how much further I could keep up my pace for. I made the mistake of stopping for too long at the 13 mile point and for the next few miles it was a mixture of running and stopping as I tried to summon some life into my legs.
In part, I think there was an element of emotional exhaustion that had built up in the anticipation of the race that the challenge was finally coming to an end and I was over half way to the end.
Around mile 18 or 19 I had my second fall. The muddy paths had become slick with the footfall of the other thousands of runners and the mild drizzle that had begun. My left foot caught the back of my right leg and I simply my balance faulted for a split second too long.
At that point the realisation dawned on my that I only had to reach the finish line at it would all be over. I had given up on the 3:10 target by this point as I realised that it would be highly unlikely that I would be able to make up the time that I had lost in the first half.
This year has been a thoroughly enjoyable journey for me, but tiredness had set in to the point of a residual exhaustion and I was definitely looking forward to some time away from exercise before the triathlon training begins for next years challenge. (Ironically enough, I only made it a few days before venturing into the pool for swimming!!)
The last 6 miles of the run were conquered more by brute force than any running proficiency that I had built up over the countless miles and as i returned back onto the waterside promenade, the end was finally in sight!
I wanted to push harder, to sprint over the line to bring an end to the challenge, but I simply couldnt! By this point I was exhausted and managed a mild jog to reach home in a very reasonable 3 hours and 36 minutes, my second fasted time of the year!
Em and her dad met me at the finish and shared in the realisation that 14months of planning, training, blood, sweat, tears, injuries, victories, set backs, step forwards, discoveries, miles and miles of tarmac and hundreds and thousands of steps had finally paid off and I had achieved what I never thought I would be able to do.
All i could really say as I was plied with the standard cup of sugar with a dash of tea (a highly underestimated post race drink!) was:
"never again. ever! well, almost defintely never. perhaps one, one day, in the future. at some point. well, perhaps after a few months off....."
10/01/2013
10/01/2013: Swim
Starting to sleep much better in the evenings now. Whether this is because my body is starting to get used to going to bed early and the new routine, or simply whether I'm exhausted for the shift in training variety, frequency and intensity who knows. I'm not complaining though!
It turns out that every four weeks the club have a 1.5km time trial which was a bit of a shock to me! Still, it's a useful bench mark to measure my progress through the year and I was interested to see how far, if at all, I had improved in the short space of time since I did the 1km time trial over the Christmas period in London.
Workout 1: warm up 400m front crawl, 8x75 fc intervals (each getting progressively faster than the last)
30x50m intervals, 10 second rest after each.
I only managed to do 25 intervals (1250m) in the 40 minutes allotted to the time trial which was a bit disappointing that I didn't finished the whole set, but, I'm really chuffed that I managed to swim farther and faster than I did a few weeks ago.
My legs started to cramp up as I reached 1000m which is a big improvement over last week when they were cramping after only a few hundred metres.
Overall I'm counting tonight as a win and am still really enjoying the new challenge.
It turns out that every four weeks the club have a 1.5km time trial which was a bit of a shock to me! Still, it's a useful bench mark to measure my progress through the year and I was interested to see how far, if at all, I had improved in the short space of time since I did the 1km time trial over the Christmas period in London.
Workout 1: warm up 400m front crawl, 8x75 fc intervals (each getting progressively faster than the last)
30x50m intervals, 10 second rest after each.
I only managed to do 25 intervals (1250m) in the 40 minutes allotted to the time trial which was a bit disappointing that I didn't finished the whole set, but, I'm really chuffed that I managed to swim farther and faster than I did a few weeks ago.
My legs started to cramp up as I reached 1000m which is a big improvement over last week when they were cramping after only a few hundred metres.
Overall I'm counting tonight as a win and am still really enjoying the new challenge.
09/01/2013: Bike
Definitely feeling a bit sore this morning after the swimming session last night. It's a good type of ache though and I am seeing some good progress to where I was a week ago so I don't mind too much. I think back to when I started running, particularly when I started training for the marathons and I'm reminded of the buries and days where I couldn't walk properly and so i know it'll get better with time.
I did find that I am far more awake in the afternoon if I avoid too much caffeine in the morning, so ill keep trying that over the next week or so and see how it pans out. Might have just been a fluke!
Workout 1: Bike, low hr/med rpm long session.
75 mins, 135 hr(max), avg rpm 85, avg wattage 130, distance 33.61km
I was planning on doing my tempo run after the ride tonight but simply didn't have the energy to get much passed the first mile. Decided to call it quits and get a bit more rest in.
I did find that I am far more awake in the afternoon if I avoid too much caffeine in the morning, so ill keep trying that over the next week or so and see how it pans out. Might have just been a fluke!
Workout 1: Bike, low hr/med rpm long session.
75 mins, 135 hr(max), avg rpm 85, avg wattage 130, distance 33.61km
I was planning on doing my tempo run after the ride tonight but simply didn't have the energy to get much passed the first mile. Decided to call it quits and get a bit more rest in.
08/01/2013: Swim
Starting to be able to sleep right through the night without waking up every few hours which is a plus and I am feeling far more rested when I wake up in the morning. I am still waking up about 20 minutes before my alarm though which is quite frustrating!
Swim:
2x:
2x50 @ 75%
2x75 @75%
1x100 @85%
1x150 @95%
1x100 @85%
2x75 @75%
2x50 @75%
Needless to say I didn't magnate to strictly stick to the above programme! Endurance is starting to come along nicely but I am still having trouble with my breathing! Will hopefully get some time to practice over the weekend and going to do a bit of research to see if there are any articles on the net that might be able to help me out.
Swim:
2x:
2x50 @ 75%
2x75 @75%
1x100 @85%
1x150 @95%
1x100 @85%
2x75 @75%
2x50 @75%
Needless to say I didn't magnate to strictly stick to the above programme! Endurance is starting to come along nicely but I am still having trouble with my breathing! Will hopefully get some time to practice over the weekend and going to do a bit of research to see if there are any articles on the net that might be able to help me out.
07/01/2013
07/01/2013: running
The plan was to do 4x800 at 2:57/800m but I had a change out heart and headed down to Roath park to join in the with Cardiff Tri interval session which helpfully was along the same lines!!
The format was reasonably similar, brief warm up followed by 8x3min intervals with 2min rest periods.
Managed between 760m and 805m in the 3 minute periods which is roughly on target for where I needed to be. I had a great time though and have briefly regained some of the enjoyment for running that I lost towards the latter part of 2012.
Running in a group definitely gives you an added incentive as the pack pushes you to test your limits.
Garmin report: http://connect.garmin.com/activity/259401185
The format was reasonably similar, brief warm up followed by 8x3min intervals with 2min rest periods.
Managed between 760m and 805m in the 3 minute periods which is roughly on target for where I needed to be. I had a great time though and have briefly regained some of the enjoyment for running that I lost towards the latter part of 2012.
Running in a group definitely gives you an added incentive as the pack pushes you to test your limits.
Garmin report: http://connect.garmin.com/activity/259401185
06/01/2013
06/01/2013 A bit of everything
Workout 1: 6 mile run (lt) at 13km/hr
Workout 2: weights (dead lifts, seated row, good mornings)
Workout 3: 90 endurance/strength swim
In hindsight, may have done a bit too much! The swim was definItely constructive and managed a few 100m intervals, but was short of breathe a the end of each length.
Had to use a pool buoy so that I could work on my arm movements, which really helped. The muscular endurance will come with time but I found my breathing was easier once ok found my rhythm. I still find that I panic if my breathing gets offset, but hopefully my confidence will come with increased time spent in the pool.
Definitely going to sleep well tonight!!
Workout 2: weights (dead lifts, seated row, good mornings)
Workout 3: 90 endurance/strength swim
In hindsight, may have done a bit too much! The swim was definItely constructive and managed a few 100m intervals, but was short of breathe a the end of each length.
Had to use a pool buoy so that I could work on my arm movements, which really helped. The muscular endurance will come with time but I found my breathing was easier once ok found my rhythm. I still find that I panic if my breathing gets offset, but hopefully my confidence will come with increased time spent in the pool.
Definitely going to sleep well tonight!!
05/01/2013
05/01/2013: Bike - long ride
Garmin Link: http://connect.garmin.com/activity/258180341
This was the first time that I had gone along to the early morning ride with the Cardiff Tri team. Helpfully it was the "beginner" session so I was hoping for a nice easy pace whilst I try and continue to build up my endurance.
Had a great ride and surprised myself that I managed to go the distance without suffering too much fatigue.
Managed to notch up almost 70km today which is a big shock to me, although now that the tiredness has set in fully, I can see that its going to be a long road to improve my aerobic and muscular endurance in the cycling.
Struggled a bit with hills today but found I still had energy at the top to push through the flats.
Will need to take a trip down to the cycle shop to pick up some emergency provisions to carry with me (spare inner tube, pump etc) for forthcoming rides.
It was only a small group of four of us that went out this morning, but I was quite happy with that.
Overall, definitely a positive experience and already looking forward to next week.
This was the first time that I had gone along to the early morning ride with the Cardiff Tri team. Helpfully it was the "beginner" session so I was hoping for a nice easy pace whilst I try and continue to build up my endurance.
Had a great ride and surprised myself that I managed to go the distance without suffering too much fatigue.
Managed to notch up almost 70km today which is a big shock to me, although now that the tiredness has set in fully, I can see that its going to be a long road to improve my aerobic and muscular endurance in the cycling.
Struggled a bit with hills today but found I still had energy at the top to push through the flats.
Will need to take a trip down to the cycle shop to pick up some emergency provisions to carry with me (spare inner tube, pump etc) for forthcoming rides.
It was only a small group of four of us that went out this morning, but I was quite happy with that.
Overall, definitely a positive experience and already looking forward to next week.
04/01/2013
03/01/2013 Swimming
Swimming is the sport that I am least confident about as I haven't had much experience with it over the last few years and the length for the London triathlon is quite daunting.
I have joined Cardiff Triathletes who hold three swim sessions a week so will be making sure that I regularly attend those.
Tonight was a drills/breakthrough session and I managed to get some tips on my front crawl stroke which made breathing easier and I think I made some good progress.
I need to work on my breathing though as I think this is a limiter for me. When my timing is off I seem to panic which has a domino effect and I have to "restart" my stroke pattern.
Still, a good session overall despite the bouts of cramp in my calves which I am assured will get better over time.
I have joined Cardiff Triathletes who hold three swim sessions a week so will be making sure that I regularly attend those.
Tonight was a drills/breakthrough session and I managed to get some tips on my front crawl stroke which made breathing easier and I think I made some good progress.
I need to work on my breathing though as I think this is a limiter for me. When my timing is off I seem to panic which has a domino effect and I have to "restart" my stroke pattern.
Still, a good session overall despite the bouts of cramp in my calves which I am assured will get better over time.
02/01/2013 Bike/Run
Bike: 70 mins ride, low HR with steady cadence below LT
85 rpm, 128 watt average, 124-127 HR (zone 1)
Run: 5km, short tempo, 14.4km/h
I haven't picked up a battery for my heart rate monitor yet so I'm limited to intermittently checking my HR on the bike and treadmill as I progress.
The ride was good although got a bit tough towards the end as I hadn't eaten particularly well.
Running straight away afterwards was tough, and I am not overly fond of treadmill running at the best of times! Still, managed to plough through and finished feeling very proud of myself!
Am looking forward to the long club ride on Saturday when I can get out properly.
85 rpm, 128 watt average, 124-127 HR (zone 1)
Run: 5km, short tempo, 14.4km/h
I haven't picked up a battery for my heart rate monitor yet so I'm limited to intermittently checking my HR on the bike and treadmill as I progress.
The ride was good although got a bit tough towards the end as I hadn't eaten particularly well.
Running straight away afterwards was tough, and I am not overly fond of treadmill running at the best of times! Still, managed to plough through and finished feeling very proud of myself!
Am looking forward to the long club ride on Saturday when I can get out properly.
02/01/2013
First day training of 2013
I've finally made it back to Wales and will be starting the training for the 2013 tri challenge tonight.
It'll be endurance bike work in the gym before a 3mile short tempo treadmill run to top it off.
I am hoping to start keeping a paper based journal so I can identify any trends or patterns in relation to my training and performance that may be of help to any other people doing similar training.
It'll be endurance bike work in the gym before a 3mile short tempo treadmill run to top it off.
I am hoping to start keeping a paper based journal so I can identify any trends or patterns in relation to my training and performance that may be of help to any other people doing similar training.
Subscribe to:
Posts (Atom)