Training Log Archive: WhitesheepIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Note
Hever Castle tri
So that felt pretty hardcore and I think I learned a lot for next time (and enjoyed it enough that there will be a next time):
1. No late September, early morning, open water triathlons! It was too cold. I was knocked for 6 in T1 and my feet didn't defrost until about 2km to go on the run.
2. Needed to practice reattaching goggles properly. I only got them knocked off once, but needed to fix them 4 or 5 times, and that cost me time and wasted effort (it was harder treading water to reattach them than just swimming smoothly).
3. Extra swim speed would be really helpful. I think I suffered from being caught with (and one of) the slower swimmers, because at the wrong end of the field there's a lot more changes of speed and direction from people to put you off.
4. Gel belts flat out don't work (or else someone pinched my gels). Reached round to check them not halfway round the first lap and they'd gone. (I have no idea whether they were still there at T1!)
5. Also needed to force myself to drink a little more on the cycle, it was too easy not to bother on a cool day.
6. My flat speed on the bike is not great (although I kind of knew that) - so either train differently or pick another hilly bike course next time.
So that felt pretty hardcore and I think I learned a lot for next time (and enjoyed it enough that there will be a next time):
1. No late September, early morning, open water triathlons! It was too cold. I was knocked for 6 in T1 and my feet didn't defrost until about 2km to go on the run.
2. Needed to practice reattaching goggles properly. I only got them knocked off once, but needed to fix them 4 or 5 times, and that cost me time and wasted effort (it was harder treading water to reattach them than just swimming smoothly).
3. Extra swim speed would be really helpful. I think I suffered from being caught with (and one of) the slower swimmers, because at the wrong end of the field there's a lot more changes of speed and direction from people to put you off.
4. Gel belts flat out don't work (or else someone pinched my gels). Reached round to check them not halfway round the first lap and they'd gone. (I have no idea whether they were still there at T1!)
5. Also needed to force myself to drink a little more on the cycle, it was too easy not to bother on a cool day.
6. My flat speed on the bike is not great (although I kind of knew that) - so either train differently or pick another hilly bike course next time.
9 AM
Swimming race 36:27 [4] 1.5 km (24:18 / km)
Hever Castle triathlon
(includes a longish run up to T1 - actual swimming time ~35 mins)
Couldn't quite replicate my lido pace, but it was a tough day for a first competitive open water swim. It was freezing cold and people were all over the place.
Overall very pleased, all things considered. Finished about a minute quicker than the average swim time.
(includes a longish run up to T1 - actual swimming time ~35 mins)
Couldn't quite replicate my lido pace, but it was a tough day for a first competitive open water swim. It was freezing cold and people were all over the place.
Overall very pleased, all things considered. Finished about a minute quicker than the average swim time.
Transition race 5:45 [0]
The split tells the story (and really I should add about 90s to this for the stagger up from the lake to the transition area).
Although I didn't feel the cold too much on the swim it must have affected me as I was in real trouble getting out of the water. As were many others - Em tells me it was carnage, people getting out and then immediately falling over.
I felt like I was in a washing machine (cold cycle) with my head spinning. Got to the bike and was in real danger of passing out when I leaned down to do my shoes. So did the sensible thing and took a couple of minutes to get myself back together.
Although I didn't feel the cold too much on the swim it must have affected me as I was in real trouble getting out of the water. As were many others - Em tells me it was carnage, people getting out and then immediately falling over.
I felt like I was in a washing machine (cold cycle) with my head spinning. Got to the bike and was in real danger of passing out when I leaned down to do my shoes. So did the sensible thing and took a couple of minutes to get myself back together.
Cycling race 1:25:31 [5] 40.0 km (28.1 kph) +500m
Thankfully my head stopped spinning by the time I got out to the public roads!
Quite a tough cycle course with a few hills - which seemed to really suit me. A few speedsters with aero bikes and helmets overtook me on the flats, but I generally went past them on the ups (and downs!). Definitely passed more than I got passed, and was about 4 minutes up on the average time.
Managed my effort just about right as I really struggled on the last hill but didn't blow up.
Quite a tough cycle course with a few hills - which seemed to really suit me. A few speedsters with aero bikes and helmets overtook me on the flats, but I generally went past them on the ups (and downs!). Definitely passed more than I got passed, and was about 4 minutes up on the average time.
Managed my effort just about right as I really struggled on the last hill but didn't blow up.
Transition race 1:43 [0]
T2 - much better, about what I would have expected.
Off-road running race 46:07 [5] 10.0 km (4:37 / km)
shoes: Asics Hyperspeed (i)
As expected did best relative to others on the run leg, overtaking dozens and noone went past me I don't think.
Still a little surprised to be over 45 mins - thought I would have a chance of pushing 41-42, although it was a tough, hilly-ish, slippy course so that was probably unrealistic.
Still a little surprised to be over 45 mins - thought I would have a chance of pushing 41-42, although it was a tough, hilly-ish, slippy course so that was probably unrealistic.
Saturday Sep 29, 2012 #
Event: Hever Castle triathlon
3 PM
Cycling 15:00 [1] 6.5 km (26.0 kph)
Road running 10:00 [1] 2.2 km (4:33 / km)
shoes: Asics Hyperspeed (i)
Thursday Sep 27, 2012 #
7 PM
Cycling tempo 30:06 [3] 15.0 km (29.9 kph)
4 and a bit laps of a new beckenham loop.
A lap steady, a lap hard x2, then half an in-lap trying to practice spinning the legs and taking off shoes. All good and a confidence boost to crack the 30 km/h barrier.
A lap steady, a lap hard x2, then half an in-lap trying to practice spinning the legs and taking off shoes. All good and a confidence boost to crack the 30 km/h barrier.
Road running 13:00 [3] 3.0 km (4:20 / km)
shoes: Asics Hyperspeed (i)
Straight into a quick run with no ill-effects, including a nice 5 minute cruise home.
Tuesday Sep 25, 2012 #
8 AM
Swimming 30:00 [3] 1.4 km (21:26 / km)
Brockwell lido, a chilly 14.5 degrees.
First swim in the new wetsuit and it went really well. Feet very cold on getting out though.
My target time halfway through Swim Camp was 35 minutes for 1.5km...
First swim in the new wetsuit and it went really well. Feet very cold on getting out though.
My target time halfway through Swim Camp was 35 minutes for 1.5km...
Monday Sep 24, 2012 #
7 PM
Swimming 35:00 [1] 1.0 km (35:00 / km)
200 w/u, 100 steady, 200 pull bouy, 200 paddles, 100 steady, 200 w/d
V frustrating as my new goggles just don't work, so stopped every 1-2 lengths trying to fix them.
V frustrating as my new goggles just don't work, so stopped every 1-2 lengths trying to fix them.
Sunday Sep 23, 2012 #
10 AM
Orienteering race 2:15:58 [3] 16.5 km (8:14 / km) +400m 7:21 / km
shoes: Icebug
Southern champs
Tough race in a damp green forest. Don't see the attraction of epping myself. Not convinced at all by the map on the way to #1 and spent the rest of the race doubting the patchwork of green.
A scrappy sort of race, but a scrappy sort of area so i won't beat myself up.
Looking back at the splits I appear to have just plodded around, which is what I'd expect off 1-2 hours running a week.
Tough race in a damp green forest. Don't see the attraction of epping myself. Not convinced at all by the map on the way to #1 and spent the rest of the race doubting the patchwork of green.
A scrappy sort of race, but a scrappy sort of area so i won't beat myself up.
Looking back at the splits I appear to have just plodded around, which is what I'd expect off 1-2 hours running a week.
Terrain running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Icebug
Saturday Sep 22, 2012 #
Event: The 5th City of London Race
1 PM
Orienteering race 1:05:07 [3] 13.5 km (4:49 / km)
shoes: Asics Hyperspeed (i)
London city race
Was going fine to about #8, physically and technically. But then could not (and still can't!) figure out how the straight route to #10 works.
At the time it felt like I was standing around for ages, but actually bailed to a safe route quite quickly and the ~3 mins I dropped was nothing like as bad as I thought. From then on my head went down and my legs felt tired.
Was going fine to about #8, physically and technically. But then could not (and still can't!) figure out how the straight route to #10 works.
At the time it felt like I was standing around for ages, but actually bailed to a safe route quite quickly and the ~3 mins I dropped was nothing like as bad as I thought. From then on my head went down and my legs felt tired.
Road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Asics Hyperspeed (i)
Thursday Sep 20, 2012 #
1 PM
X-training warm up/down (gym) 10:00 [1]
S&C 20:00 [3]
Wednesday Sep 19, 2012 #
1 PM
Off-road running 21:30 4.8 km (4:29 / km)
shoes: Asics 2160
8x hill reps up the avenue
Road running warm up/down 23:30 [1] 4.5 km (5:13 / km)
shoes: Asics 2160
Tuesday Sep 18, 2012 #
Note
(rest day)
Annoying enforced rest day as I just got left with too much to do at work. Shame to miss the pre city race training, but actually I had tired legs and a tight hamstring so a day off wasn't the end of the world.
Monday Sep 17, 2012 #
6 PM
Road running 1:25:00 [2] 17.0 km (5:00 / km)
shoes: Asics 2160
HFW
definitely felt my lack of running on this longer run, which was a bit of a slog.
definitely felt my lack of running on this longer run, which was a bit of a slog.
Sunday Sep 16, 2012 #
10 AM
Swimming 35:00 [1] 1.1 km (31:49 / km)
2x 400m loops at Shepperton. Plus a bit of faffing and zigzagging, some of it on purpose.
Really enjoyed it and swam very easy. Em had a tough first lap with the open water being a bit of a shock to the system, but the shore team were first class and built up her confidence for a second lap, which went fine. All in all it's a great place, really friendly and welcoming people.
It was 'try before you buy' with a range of wetsuits from Sigma Sports in Kingston on end of season offer. Couldn't resist...
Really enjoyed it and swam very easy. Em had a tough first lap with the open water being a bit of a shock to the system, but the shore team were first class and built up her confidence for a second lap, which went fine. All in all it's a great place, really friendly and welcoming people.
It was 'try before you buy' with a range of wetsuits from Sigma Sports in Kingston on end of season offer. Couldn't resist...
Saturday Sep 15, 2012 #
5 PM
Cycling 45:00 [1] 15.0 km (20.0 kph)
Left it way too late having loafed for the rest of the day, so me and Em went for a pootle and I didn't feel great.
Thursday Sep 13, 2012 #
8 AM
Cycling 48:00 [1] 17.5 km (21.9 kph)
ITW
6 PM
Cycling 48:00 [2] 17.5 km (21.9 kph)
HFW
Wednesday Sep 12, 2012 #
7 PM
Swimming 30:00 1.1 km (27:16 / km)
200 w/u, 50/100/200/100/50 hard off 50 breaststroke, 200 w/d.
Fooking hard work. Managed a 47/48s length at the end of the pyramid which is a good sign.
Fooking hard work. Managed a 47/48s length at the end of the pyramid which is a good sign.
Cycling 30:00 [2] 12.0 km (24.0 kph)
Tuesday Sep 11, 2012 #
6 PM
Swimming 39:00 [3] 1.6 km (24:22 / km)
Brockwell lido
Happy enough with the pace but to be honest it was a bit of a shit swim. Felt like a step back until I suddenly held it together on the last length. Ah well.
Lost my nose clip in a head on collision- not good at all
Happy enough with the pace but to be honest it was a bit of a shit swim. Felt like a step back until I suddenly held it together on the last length. Ah well.
Lost my nose clip in a head on collision- not good at all
Monday Sep 10, 2012 #
7 PM
Off-road running hills 17:30 4.2 km (4:10 / km)
7x hill sprints up The Avenue, which is a good spot. About a 300m stretch climbing 30m or so, most of it at the end.
Planned 8, but turned my ankle on a hidden kerbstone at the bottom of the 7th when I got dazzled by headlights. Quite sore now but no real damage I don't think.
Planned 8, but turned my ankle on a hidden kerbstone at the bottom of the 7th when I got dazzled by headlights. Quite sore now but no real damage I don't think.
Road running 35:00 [1] 7.0 km (5:00 / km)
HFW via the train, and warm up/down for hills.
Sunday Sep 9, 2012 #
1 PM
Swimming 10:00 [3] 0.4 km (25:00 / km)
Short open water swim in the north sea, just north of newcastle, sans wetsuit. At least hever castle lake will feel warm by comparison!
Saturday Sep 8, 2012 #
Note
All kinds of good stuff at what turned out to be basically a multisports weekend with Em's family. Rounders, badminton and archery in the sun. Did a passable vladimir putin impression.
11 AM
Terrain running 45:00 [3] 8.5 km (5:18 / km)
shoes: Asics 2160
Mixed pace run with Em from the cottage to Dunstanburgh Castle and around the coastal path. Nice change from London.
Friday Sep 7, 2012 #
12 PM
X-training warm up/down (gym) 10:00 [1]
X-training (erg) 15:00 3.6 km (4:10 / km)
5x30/30 @ ~1:40 and 2 mins @ 2:00
S&C 15:00 [3]
Thursday Sep 6, 2012 #
6 PM
Swimming 40:00 1.2 km (33:20 / km)
200m w/u, 2x drills, 4x50m sprints/50m recovery, 200m w/d
Cycling 55:00 21.0 km (22.9 kph)
to the lido first but it closes at 7pm from september on. so swam in crystal palace which felt so warm!
Wednesday Sep 5, 2012 #
8 AM
Cycling 47:30 17.5 km (22.1 kph)
ITW
tired
tired
Tuesday Sep 4, 2012 #
8 AM
Swimming 21:00 [3] 0.8 km (26:15 / km)
Brockwell lido
Mostly steady but tried to push on a bit every other length.
Mostly steady but tried to push on a bit every other length.
9 PM
Road running 22:30 [3] 4.82 km (4:40 / km)
shoes: Asics 2160 (ii)
HFW
Sunday Sep 2, 2012 #
8 AM
Cycling long 5:15:00 [3] 130.0 km (24.8 kph) +1300m
Have now signed up for a 101 mile sportive from dorking in 6 weeks, so thought I should test my legs. Quite a successful ride in that respect, I am utterly knackered now. The extra 20 miles won't come easy but I'm sure it'll be fine.
Went out to Kent first and up the steady climb through cudham. Then 15 miles across to Surrey for ranmore and box hill. Tough last few miles or so from coulsdon, I was thinking of that as the home straight but it was pretty lumpy for a home straight and about an hour's riding.
Total time and distance a guess as I outlasted the phone battery by half an hour/45 mins.
Went out to Kent first and up the steady climb through cudham. Then 15 miles across to Surrey for ranmore and box hill. Tough last few miles or so from coulsdon, I was thinking of that as the home straight but it was pretty lumpy for a home straight and about an hour's riding.
Total time and distance a guess as I outlasted the phone battery by half an hour/45 mins.
Saturday Sep 1, 2012 #
2 PM
Climbing 1:10:00 [3]
Em's bro jim down to visit which means only one thing. Went to the biscuit factory which is hands down my favourite wall so far. Fully 60 problems within my range, and plenty to keep jim busy too.