Training Log Archive: rickypIn the 7 days ending Sep 8, 2017:
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Friday Sep 8, 2017 #
Note
(rest day)
Spent the whole dayin Aylesbury meeting the team i will be subcontracted to for the next 6 months. After a few weeks hopefully i will be able to work from home but for the near future i will be there mon-fri.
Too tired to do anything when i got back after the two hour commute and its amazing what a difference not finishing early on a Friday makes. I know i will be doing a lot of putting out / collecting controls and generally standing around tomorrow so happy to take rest day.
Too tired to do anything when i got back after the two hour commute and its amazing what a difference not finishing early on a Friday makes. I know i will be doing a lot of putting out / collecting controls and generally standing around tomorrow so happy to take rest day.
Thursday Sep 7, 2017 #
Event: Evening Urban Event
6 AM
Swimming (Pool) 58:59 [2]
TTC Swim ~ 3480m
Impressed with myself today. Turned my alarm off and went back to sleep. Woke up at 6:02 and forced myself to get up even though I could have had a lie in as i didn't need to be in to work until 10. Only missed 500m WU
Tried a new way of importing to Strava and didn't work but found Garmin connect had the split times all along so will just ignore strava in the future.
Great set today:
4 x 100m [10s] - 3 lengths cruise 1 hard
2 x 100m kicking with fins (50 front, 50 back)
200m Cruise
8 x ~300m Cruise [15s] - 4th and 8th pull buoy and paddles. Paces: 1:38, 37, 39, 43, 42, 40
4 x 100m Cruise [10s] - 1:38, 36, 35, 35
40m WD
Impressed with myself today. Turned my alarm off and went back to sleep. Woke up at 6:02 and forced myself to get up even though I could have had a lie in as i didn't need to be in to work until 10. Only missed 500m WU
Tried a new way of importing to Strava and didn't work but found Garmin connect had the split times all along so will just ignore strava in the future.
Great set today:
4 x 100m [10s] - 3 lengths cruise 1 hard
2 x 100m kicking with fins (50 front, 50 back)
200m Cruise
8 x ~300m Cruise [15s] - 4th and 8th pull buoy and paddles. Paces: 1:38, 37, 39, 43, 42, 40
4 x 100m Cruise [10s] - 1:38, 36, 35, 35
40m WD
6 PM
Running warm up/down 8:55 [2] 1.0 km (8:55 / km) +16m 8:15 / km
ahr:121 max:167 shoes: Mizuno Wave Rider 19
WU & Drills
7 PM
Orienteering race (Chepstow) 52:27 [3] *** 10.7 km (4:54 / km) +270m 4:21 / km
ahr:143 max:170 spiked:26/28c shoes: Mizuno Wave Rider 19
NGOC Urban evening event at Chepstow - Long 7.3km
Didn't feel like pushing at all tonight. It was also wet, slippy and getting dark. Start and end and were good in the old town, the outskirts were a bit of a slog.
Didn't feel like pushing at all tonight. It was also wet, slippy and getting dark. Start and end and were good in the old town, the outskirts were a bit of a slog.
Wednesday Sep 6, 2017 #
6 PM
Running 1:28:29 [2] 15.1 km (5:52 / km) +535m 4:59 / km
ahr:133 max:154 shoes: Salomon Speedcross Vario Trail
Didn't fancy the TTC run session tonight so drove to Cleeve Hill for 90 mins of steady undulating fun.
Tuesday Sep 5, 2017 #
6 AM
Swimming (Pool) 50:00 [2]
TTC Swim
400m WU
2 x 50m build [10s]
100m Max - 1:19 - happy with this
200m easy
80m Cruise
2 x 80m kick (front, back)
Sculling drills
100m pull
100m pull with fist
100m fast
200m cruise
200m alternting cruise, fast
400m cruise
100m fast - 1:23
60m WD
400m WU
2 x 50m build [10s]
100m Max - 1:19 - happy with this
200m easy
80m Cruise
2 x 80m kick (front, back)
Sculling drills
100m pull
100m pull with fist
100m fast
200m cruise
200m alternting cruise, fast
400m cruise
100m fast - 1:23
60m WD
7 PM
Cycling (Road) 7:29 [1]
ahr:114 max:135
3.2km +17m avg 26.0km/h
Worked late again but got out just in time to cycle up to Croft farm for the usual time.
Worked late again but got out just in time to cycle up to Croft farm for the usual time.
Cycling (Road) tempo 30:09 [3]
ahr:142 max:154
16.3km +78m avg 32.5km/h
TTC 10 mile TT. Even though there was a head wind for the main straight, cleats made all the difference and i dipped under 30 mins on the strava segment for the first time.
TTC 10 mile TT. Even though there was a head wind for the main straight, cleats made all the difference and i dipped under 30 mins on the strava segment for the first time.
8 PM
Cycling (Road) 7:43 [1]
ahr:118 max:141
3.3km +11m avg 25.9km/h
easy back home
easy back home
Running tempo 17:31 [3] 4.7 km (3:44 / km) +18m 3:39 / km
ahr:153 max:167 shoes: Mizuno Wave Rider 19
Brick run from home. Chose to go once round the bypass as that would be about 5km. Same story as previous brick runs, can't seem to get that heart rate up.
Running warm up/down 9:45 [2] 1.5 km (6:30 / km) +5m 6:24 / km
ahr:122 max:143 shoes: Mizuno Wave Rider 19
WD and jog home
Monday Sep 4, 2017 #
6 PM
Running 12:35 [1] 2.1 km (6:00 / km) +19m 5:44 / km
shoes: Mizuno Wave Rider 19
WU before circuits
S & C 1:00:00 [0]
Circuits at Cheltenham College
10 x (3 x 30s) - station, running, station
10 x (3 x 40s) - station, running, station
4 x 20s high intensity
10 x (3 x 30s) - station, running, station
10 x (3 x 40s) - station, running, station
4 x 20s high intensity
Sunday Sep 3, 2017 #
11 AM
Swimming (Open Water) race 12:30 [3]
Trimageddon Triathlon - Swim
A local triathlon to raise money for charity with only around 20 entrants, and a good few of those were relay entries. I entered as there was nothing else on, the weather was miserable wherever i went and since it wasn't a proper race I could use this to get used to transitions.
The swim was 2 laps of a small lake. Paced this much better than at the National relays so even though it was longer i was never in danger of having to stop. 2nd out the lake but probaly 5th leaving transition. I was slow as I haven't got a tri-suit, i chose to wear socks and i didn't think i was ready to have my shoes pre-clipped into my peddles yet. Since i took so long my garmin had managed to find satellites by the time i was ready.
A local triathlon to raise money for charity with only around 20 entrants, and a good few of those were relay entries. I entered as there was nothing else on, the weather was miserable wherever i went and since it wasn't a proper race I could use this to get used to transitions.
The swim was 2 laps of a small lake. Paced this much better than at the National relays so even though it was longer i was never in danger of having to stop. 2nd out the lake but probaly 5th leaving transition. I was slow as I haven't got a tri-suit, i chose to wear socks and i didn't think i was ready to have my shoes pre-clipped into my peddles yet. Since i took so long my garmin had managed to find satellites by the time i was ready.
Cycling (Road) race 50:13 [3]
26.3km +229m avg 31.4km/h
Trimageddon Triathlon - Bike
Started at a similar time to two other guys thanks to my slow transition but after about 1/3 loop they were had got away. Didn't get caught by anyone else and in the end I didn't lose too much time as saw 4th running out of transition just as I got in. This transition was never going to be as bad so the chase was still on.
Trimageddon Triathlon - Bike
Started at a similar time to two other guys thanks to my slow transition but after about 1/3 loop they were had got away. Didn't get caught by anyone else and in the end I didn't lose too much time as saw 4th running out of transition just as I got in. This transition was never going to be as bad so the chase was still on.
12 PM
Running race 24:41 [4] 6.2 km (3:59 / km) +132m 3:36 / km
shoes: Salomon Speedcross Vario Trail
Trimageddon Triathlon - Run
The run route for this triathlon was another reason I entered it in the first place. Rather than a flat 5 km it was a 6km fell race - quite unusual and one that would suit me massively over my competitors.
Jelly legs weren't a massive issue but I made sure i didn't go off too fast before the climb. Once it opened out on a field i could see 2nd, 3rd, and 4th up ahead. Didn't catch 4th till the first part of the descent and thought that was all I would manage, especially when I wasted 25s hesitating at a junction, but i was told 3rd wasn't far ahead and with 1km to go i caught sight of him and was gaining fast. He kicked for home with 500m to go and i knew it was going to be close but after he hesitated looking for the finish funnel i pipped him on the line, giving the wet bored spectators a thrilling spectacle, and earning myself some red wine for 3rd place.
The next time i enter a race i hope to have a tri suit as this an easy area where i can make gains
The run route for this triathlon was another reason I entered it in the first place. Rather than a flat 5 km it was a 6km fell race - quite unusual and one that would suit me massively over my competitors.
Jelly legs weren't a massive issue but I made sure i didn't go off too fast before the climb. Once it opened out on a field i could see 2nd, 3rd, and 4th up ahead. Didn't catch 4th till the first part of the descent and thought that was all I would manage, especially when I wasted 25s hesitating at a junction, but i was told 3rd wasn't far ahead and with 1km to go i caught sight of him and was gaining fast. He kicked for home with 500m to go and i knew it was going to be close but after he hesitated looking for the finish funnel i pipped him on the line, giving the wet bored spectators a thrilling spectacle, and earning myself some red wine for 3rd place.
The next time i enter a race i hope to have a tri suit as this an easy area where i can make gains
1 PM
Running warm up/down 9:44 [1] 1.6 km (6:05 / km)
shoes: Salomon Speedcross Vario Trail
Saturday Sep 2, 2017 #
8 AM
Swimming (Pool) 45:02 [2]
TTC Swim ~ 2400m
Struggling today. Really need to practice tumble turns if i'm going to keep pace with Amber and Ed. Finished set half way through to get to Parkrun on time.
400m WU
2 x 100m Build [10s]
2 x 200m kicking drills [side, front, back, butterfly]
4 x 75m build [15s]
4 x 200m off 3:30
400m fast
1 x 200m
Struggling today. Really need to practice tumble turns if i'm going to keep pace with Amber and Ed. Finished set half way through to get to Parkrun on time.
400m WU
2 x 100m Build [10s]
2 x 200m kicking drills [side, front, back, butterfly]
4 x 75m build [15s]
4 x 200m off 3:30
400m fast
1 x 200m
9 AM
Running warm up/down 7:12 [2] 0.9 km (8:00 / km) +9m 7:37 / km
ahr:139 max:152 shoes: Salomon Speedcross Vario Trail
Jog from leisure centre to parkrun, WU and drills
Running race 17:53 [4] 5.2 km (3:26 / km) +45m 3:18 / km
shoes: Salomon Speedcross Vario Trail
Tewkesbury Parkrun straight after swim
Legs didn't feel as bad as the last time I tried doing it as an aquathlon but I wasn't racing against anyone unlike last time. Tried to push right to the end. Shame hr data is all over the place as hard to tell. Measured it 200m longer as well so hard to compare time.
Strava splits tell the story of got the lead then cruised until a sprint finish:
3:20, 31, 29, 32, 25
Legs didn't feel as bad as the last time I tried doing it as an aquathlon but I wasn't racing against anyone unlike last time. Tried to push right to the end. Shame hr data is all over the place as hard to tell. Measured it 200m longer as well so hard to compare time.
Strava splits tell the story of got the lead then cruised until a sprint finish:
3:20, 31, 29, 32, 25
Running warm up/down 11:21 [2] 1.7 km (6:41 / km) +14m 6:25 / km
ahr:121 max:134 shoes: Salomon Speedcross Vario Trail
5 PM
Cycling (Road) 1:21:26 [2]
ahr:123 max:142
39.1km +289m avg 28.8km/h
I've decided to enter myself in a local charity triathlon tomorrow. As i have now fitted my bike with cleats i thought it would be a good idea to ride on them for the first time. They say it's not if but when you fall over with cleats and with me i didn't last long, falling over straight away in the middle of the road trying to get my second shoe clipped in. After practicing by the wall I finally got myself going.
The bike leg tomorrow is a lap of Overbury Hill. I guessed it would be clockwise but after running into the organiser on the lap I found out it was anti-clockwise but oh well. Hopefully it will stay dry (unlikely) and many will turn up and raise lots of money for charity
I've decided to enter myself in a local charity triathlon tomorrow. As i have now fitted my bike with cleats i thought it would be a good idea to ride on them for the first time. They say it's not if but when you fall over with cleats and with me i didn't last long, falling over straight away in the middle of the road trying to get my second shoe clipped in. After practicing by the wall I finally got myself going.
The bike leg tomorrow is a lap of Overbury Hill. I guessed it would be clockwise but after running into the organiser on the lap I found out it was anti-clockwise but oh well. Hopefully it will stay dry (unlikely) and many will turn up and raise lots of money for charity