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
17/02/2013
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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