Today's park run was a pacing exercise for me as I tried to help someone beat their PB of 25:27. Unfortunately we missed out by 20 seconds or so, but they put in a really good effort and it was a promising result for the rest of the year.
Garmin: https://connect.garmin.com/activity/276494507
Next week will be the beginner's ride for Cardiff Tri so I won't be doing parkrun, although I will be attempting to beat my 19:47 season PB when I come back in two weeks time.
26/02/2013
25/02/2013: Sprints
I took Joe along to tonight's sprint session so he could have a glimpse into the sort of training that i've been doing and he could try something abit different to his usual sprinting sets.
Tonight was a hill repeats session with a 1 mile warm up/warm down. The hill repeats were 10x 115m sprints up a reasonably steep hill. Unfortunately, my garmin hasn't quite registered all the incline gradients properly, so can't give you the exact figures.
Was a really good session for speed work and was definitely feeling an ache throughout all of my legs by the end of it!
Garmin: https://connect.garmin.com/activity/277807778
Tonight was a hill repeats session with a 1 mile warm up/warm down. The hill repeats were 10x 115m sprints up a reasonably steep hill. Unfortunately, my garmin hasn't quite registered all the incline gradients properly, so can't give you the exact figures.
Was a really good session for speed work and was definitely feeling an ache throughout all of my legs by the end of it!
Garmin: https://connect.garmin.com/activity/277807778
24/02/2013: Swim
Warm up: 200m fc, 200m kicks with fins, 100m fc with pull buoy
Main: 3x750 (70/80/90%)
Managed to complete the whole warm up in time with the rest of the group but couldn't quite keep pace on the main set.
Completed the main set as 650/650/500 before exhaustion kicked in. Felt mentally drained before heading to the pool as I had been revising for the day and made the mistake of having an extended power nap before swimming.
Feeling pretty good with the progress that I am making though and will be fully ready for the 750 open water at Blenheim in June.
Ill continue to work on my bike training to a greater degree starting with turbo training this Wednesday.
Main: 3x750 (70/80/90%)
Managed to complete the whole warm up in time with the rest of the group but couldn't quite keep pace on the main set.
Completed the main set as 650/650/500 before exhaustion kicked in. Felt mentally drained before heading to the pool as I had been revising for the day and made the mistake of having an extended power nap before swimming.
Feeling pretty good with the progress that I am making though and will be fully ready for the 750 open water at Blenheim in June.
Ill continue to work on my bike training to a greater degree starting with turbo training this Wednesday.
21/02/2013
21/02/2013: swim
300m warm up. 3x200m fc with buoy (progressive speed increase)
Main: 3x200 with paddles, progressive speed increase
10x20s on/30s off tug of war!
Awesome swim session with a fun alternative thrown it at the end! Definately feeling stronger every week with swimming and in generally better health all round.
A perk is that I get to have treats like this once in a while, post workout nutrition at its very finest:
Main: 3x200 with paddles, progressive speed increase
10x20s on/30s off tug of war!
Awesome swim session with a fun alternative thrown it at the end! Definately feeling stronger every week with swimming and in generally better health all round.
A perk is that I get to have treats like this once in a while, post workout nutrition at its very finest:
FOOOOODDD!
I've been getting a serious case of the munchies lately and I can only think that my calorie consumption is no longer sufficient for the training that i'm doing.
Mike (swimming coach) did mention that I would have to up my calorie in take compared to last year as I am now doing multi discipline training so i've been taking a look into some options.
I'd prefer to stay away from simply taking protein shakes with a 1:1 protein:carb ratio as largely I find them quite boring and theyre a bit of a pain to carry round when you're out and about so i've decided to try making some home made flap jacks, probably with protein powder added to up the calories involved.
I'll be surfing round the net to get some decent recipes and will give it a go now that I have a few weeks off work.
Hopefully they won't be too horrible, but i'll post some pictures when ive played around with the recipes a bit.
Mike (swimming coach) did mention that I would have to up my calorie in take compared to last year as I am now doing multi discipline training so i've been taking a look into some options.
I'd prefer to stay away from simply taking protein shakes with a 1:1 protein:carb ratio as largely I find them quite boring and theyre a bit of a pain to carry round when you're out and about so i've decided to try making some home made flap jacks, probably with protein powder added to up the calories involved.
I'll be surfing round the net to get some decent recipes and will give it a go now that I have a few weeks off work.
Hopefully they won't be too horrible, but i'll post some pictures when ive played around with the recipes a bit.
20/02/2013
20/02/2013: first turbo session
Finally managed to drag myself to a cardiff tri turbo session, but better late than never really!
Absolutely loved it!
Massive culture shock to cycling in the gym, but I figure during these early stages at least it is massively beneficial to have someone else push me whilst I am trying to find my limits.
Hopefully I'll be able to pick up a turbo trainer for myself in the sales as the winter season draws to a close and will be able to get some proper practice in.
I think that with all the running/cycling/swimming that I'm doing ill be cancelling my gym membership and so will be able to use the money from that to save the necessary funds for the turbo trainer.
Absolutely loved it!
Massive culture shock to cycling in the gym, but I figure during these early stages at least it is massively beneficial to have someone else push me whilst I am trying to find my limits.
Hopefully I'll be able to pick up a turbo trainer for myself in the sales as the winter season draws to a close and will be able to get some proper practice in.
I think that with all the running/cycling/swimming that I'm doing ill be cancelling my gym membership and so will be able to use the money from that to save the necessary funds for the turbo trainer.
18/02/2013: run
Thought I would try something new and run down to roath park before the running session and then run back again afterwards so I could start increasing my distance as I feel I've been a bit slack recently!
Well, massive mistake and was completely empty before the end of the sprint session!
Was an amazing pyramid set but just simply couldn't finish it, so hopefully will do a bit better next week. It may have been something to do with the long run on Saturday and the TT on Sunday leaving the tank a bit empty, but will be able to see after next week.
Pyramid set was 1/2/3/4/5/4/3/2/1 minute sets at 5 k race race with 50% rest intervals.
Well, massive mistake and was completely empty before the end of the sprint session!
Was an amazing pyramid set but just simply couldn't finish it, so hopefully will do a bit better next week. It may have been something to do with the long run on Saturday and the TT on Sunday leaving the tank a bit empty, but will be able to see after next week.
Pyramid set was 1/2/3/4/5/4/3/2/1 minute sets at 5 k race race with 50% rest intervals.
17/02/2013
17/02/2013: Sunday night swim session
Was particularly sore after the weekend of running, and had really put a lot into the time trial this morning, so perhaps a 90 minute swim session was a little optimistic!
Warmup:
200m f/c, 200 kicks (w/ fins), 200m fc with paddles, 200m fc with pool buoy. Didn't manage to reach the last 200m set
Main:
2x400m, 5x100m, 1x1000m, 5x100
- Managed the first 400 m set and 200 of the second. Didn't manage any of the 5x100 set as Mike wanted to start the group of as a whole into the 1000m set.
- Managed the 1000m set with the aide of a pool buoy which helped with my rotation, something that I am having trouble with, and felt pretty strong towards the end of it.
- Managed 2 of the 5 last 100m sets, but by this point was pretty finished!
Warmup:
200m f/c, 200 kicks (w/ fins), 200m fc with paddles, 200m fc with pool buoy. Didn't manage to reach the last 200m set
Main:
2x400m, 5x100m, 1x1000m, 5x100
- Managed the first 400 m set and 200 of the second. Didn't manage any of the 5x100 set as Mike wanted to start the group of as a whole into the 1000m set.
- Managed the 1000m set with the aide of a pool buoy which helped with my rotation, something that I am having trouble with, and felt pretty strong towards the end of it.
- Managed 2 of the 5 last 100m sets, but by this point was pretty finished!
07/02/2013: 1.5km swimming time trial
Monthly time trial event with Cardiff Triathletes.
I didn't manage to finish the whole 1.5km in the allotted 40 minutes last time so was hoping to better that this time and wasn't particularly fussed at the time itself, just merely wanted to finish.
I did try recording the laps on my garmin, but unfortunately the lap counter was full half way through so i only have up to lap 23 or so (25m pool). Have been toying with the idea of replacing my garmin with the 910xt (to get the auto swim lap feature), but its £350.00 for the triathlete pack and I want to replace my trainers first and then get a set of aerobars formy bike, so it'll just have to wait.
Managed to finish the 1.5km in 39:40 (including the rest periods of 4mins 50) so will hopefully be able to better this in a months time at the next one.
I didn't manage to finish the whole 1.5km in the allotted 40 minutes last time so was hoping to better that this time and wasn't particularly fussed at the time itself, just merely wanted to finish.
I did try recording the laps on my garmin, but unfortunately the lap counter was full half way through so i only have up to lap 23 or so (25m pool). Have been toying with the idea of replacing my garmin with the 910xt (to get the auto swim lap feature), but its £350.00 for the triathlete pack and I want to replace my trainers first and then get a set of aerobars formy bike, so it'll just have to wait.
Managed to finish the 1.5km in 39:40 (including the rest periods of 4mins 50) so will hopefully be able to better this in a months time at the next one.
09/02/2013: 15 mile run with Joe
Garmin: https://connect.garmin.com/activity/271660130
15 miles to help Joe with his marathon training.
Think I might have over done it towards the end as my ankle started to twinge. In hindsight I should probably have stopped to take a look at it rather than just carrying on, but lesson learned. Had to take a few days off running afterwards but managed to keep up with the swimming which was good.
15 miles to help Joe with his marathon training.
Think I might have over done it towards the end as my ankle started to twinge. In hindsight I should probably have stopped to take a look at it rather than just carrying on, but lesson learned. Had to take a few days off running afterwards but managed to keep up with the swimming which was good.
16/02/2013: 9 mile run including park run
Ran to bute park park run, ran park run, ran home.
Didnt split it up into 3 separate runs (wasn't really functioning at that time in the morning!) but managed to knock out a 19:42 5km which I'm pretty happy with. Apparently this equals my logged 2012 PB in pool parkrun, and I had a pretty crappy start on this one, so hopefully will be able to beat it in a few weeks.
Am considering replacing my wednesday night tempo runs with park run on a saturday morning and playing with altering the distances by running further after the 5km event finishes.
Garmin:
https://connect.garmin.com/activity/273978939
Didnt split it up into 3 separate runs (wasn't really functioning at that time in the morning!) but managed to knock out a 19:42 5km which I'm pretty happy with. Apparently this equals my logged 2012 PB in pool parkrun, and I had a pretty crappy start on this one, so hopefully will be able to beat it in a few weeks.
Am considering replacing my wednesday night tempo runs with park run on a saturday morning and playing with altering the distances by running further after the 5km event finishes.
Garmin:
https://connect.garmin.com/activity/273978939
17/02/2013: Run/Bike time trial
Wow, haven't posted in a while! I've had a bit of an ankle injury for the last week or so, probably due to pushing it a bit far last friday on a 15 mile run with Joe, so nothing much has been going on.
I'll try and recap the sessions that I have done though as far as a can.
----
Time trial
2 mile run
10 mile bike
2 mile run
Hosted at the Llandow race circuit so there is no traffic on a race circuit approximately 1 mile long.
Unfortunately I miscounted on the bike section so ended up doing an extra lap! Still, was a really good experience and pointed out that I need to focus a bike more on the bike now that the swimming is coming along nicely.
Will be starting to go to the wednesday night turbo sessions starting this week with a view to testing out a turbo or two before buying one, if I can get on with them alright.
Garmin for the time trial:
Run #1: https://connect.garmin.com/activity/274337665
Bike: https://connect.garmin.com/activity/274337680
Run #2: https://connect.garmin.com/activity/274337695
Total Distance 21.11 km, 56:02:08, 676 cal
Run 1 - 2.96km, 11:50.55, 4:00 m/km, avg 15.0 km/hr, max 17.0 km/h
Bike - 16.36km, 32:02.51, 2:06 m/km, avg 28.5 km/hr, max 43.7 km/hr
Run 2 - 2.90km, 11:12.82, 3:52 m/km, avg 15.5 km/hr, max 17.3 km/hr
I'll try and recap the sessions that I have done though as far as a can.
----
Time trial
2 mile run
10 mile bike
2 mile run
Hosted at the Llandow race circuit so there is no traffic on a race circuit approximately 1 mile long.
Unfortunately I miscounted on the bike section so ended up doing an extra lap! Still, was a really good experience and pointed out that I need to focus a bike more on the bike now that the swimming is coming along nicely.
Will be starting to go to the wednesday night turbo sessions starting this week with a view to testing out a turbo or two before buying one, if I can get on with them alright.
Garmin for the time trial:
Run #1: https://connect.garmin.com/activity/274337665
Bike: https://connect.garmin.com/activity/274337680
Run #2: https://connect.garmin.com/activity/274337695
Total Distance 21.11 km, 56:02:08, 676 cal
Run 1 - 2.96km, 11:50.55, 4:00 m/km, avg 15.0 km/hr, max 17.0 km/h
Bike - 16.36km, 32:02.51, 2:06 m/km, avg 28.5 km/hr, max 43.7 km/hr
Run 2 - 2.90km, 11:12.82, 3:52 m/km, avg 15.5 km/hr, max 17.3 km/hr
03/02/2013
02/02/2013: Bike
I had intended to do the club easy ride this week which is held on the first saturday of every month, but had an unexpectedly late night on the friday with a few beers too many so I decided that I would probably be best to give it a miss and try and get out on my own later on.
The weather was pretty decent and so I thought I would take myself up towards the taff trail and castle coch which is the same route as I did last time.
My speed hasn't really changed from looking back at the garmin report, but this is largely due to the trail being a public walking trail and so I have to keep slowing down for other path users.
I hope that I will show some benefit as I start doing more and more rides now that swimming is becoming slightly easier, although my running programme will start to take a bit of an increase in frequency as well.
Once thing I did learn from today's trip is not to leave my bike pump at home! I picked up a puncture about 3 miles away from home and subsequently had to walk back in my biking shoes, looking very sorry for myself!
Lesson very much learned!
http://connect.garmin.com/activity/269028203
The weather was pretty decent and so I thought I would take myself up towards the taff trail and castle coch which is the same route as I did last time.
My speed hasn't really changed from looking back at the garmin report, but this is largely due to the trail being a public walking trail and so I have to keep slowing down for other path users.
I hope that I will show some benefit as I start doing more and more rides now that swimming is becoming slightly easier, although my running programme will start to take a bit of an increase in frequency as well.
Once thing I did learn from today's trip is not to leave my bike pump at home! I picked up a puncture about 3 miles away from home and subsequently had to walk back in my biking shoes, looking very sorry for myself!
Lesson very much learned!
http://connect.garmin.com/activity/269028203
31/01/2013: Swim
Warm up: 200m f/c, 100m kicks (w/o fins), 100m f/c w/ buoy, 200m f/c, 150m kicks (w/o fins), 150m f/c w/ buoy
Main set: 4x200, 2x50, 3x200, 2x50, 2x200, 2x50
---- Each set getting progressively harder in intensity. Each 50m set to be done at low rest pace
I can't believe it has been a month since i started swimming! So far I think i've made some pretty good progress and am finding it getting easier to tackle the longer distance sets.
I still have to consciously maintain my stroke technique and pick myself up when it starts to regress to my original form, but I am finding that I am completing each length and still feeling quite fresh and finishing a 200m set with a bit of pace (relative of course!!) to be manageable.
Main set: 4x200, 2x50, 3x200, 2x50, 2x200, 2x50
---- Each set getting progressively harder in intensity. Each 50m set to be done at low rest pace
I can't believe it has been a month since i started swimming! So far I think i've made some pretty good progress and am finding it getting easier to tackle the longer distance sets.
I still have to consciously maintain my stroke technique and pick myself up when it starts to regress to my original form, but I am finding that I am completing each length and still feeling quite fresh and finishing a 200m set with a bit of pace (relative of course!!) to be manageable.
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