Training Log Archive: FEIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Note
Right calf sore behind knee. Forgot to get leg warmers out of box yesterday, might have avoided cramping.
Pilates/yoga 10:00 [1]
10 mins US right, 5 mins left.
Saturday Sep 29, 2012 #
Event: Hever Castle triathlon
Note
Hever Sprint Triathlon - Tri debut. 85.09. 345th from 1,143 finishers. 9th from 57 in age class, 8.10 behind 3rd. Allowing for cramp and the long distances to/within transition time. The time was the best I had thought possible. Except the run unexpectedly made up for the bike (2 mins plus down) swim (30s down) and 3 mins on transitions.
893th swim (median 11.59, top third 11.10)
808th T1 (med 3.46, top third 3.15)
132nd bike (med 50.58, top 5% 41.20)
875th T2 (med 2.03, top third 1.50)
358th run (med 22.16, top 10% 18.27)
893th swim (median 11.59, top third 11.10)
808th T1 (med 3.46, top third 3.15)
132nd bike (med 50.58, top 5% 41.20)
875th T2 (med 2.03, top third 1.50)
358th run (med 22.16, top 10% 18.27)
Swimming 13:50 [3] 0.4 km (34:35 / km)
Usual just-in-time, jogged down to the start arriving just as the briefing started of the 1st and fastest wave!!
One of the last into the water, was in only 30s when the start was called so was 3m behind the crowd, by 50m the gap was 20m. Then around a dozen stopped, beaten up, having swallowed too much water or with chest cramp from the cold. 50 - 200m was 50:50 crawl. From 200m to 400m I realised no one was passing me (probably 10th from last) and found crawl far less work breathing wise and was 80:20 by the end.
Legs seemed low in water, probably barely kicking.
One of the last into the water, was in only 30s when the start was called so was 3m behind the crowd, by 50m the gap was 20m. Then around a dozen stopped, beaten up, having swallowed too much water or with chest cramp from the cold. 50 - 200m was 50:50 crawl. From 200m to 400m I realised no one was passing me (probably 10th from last) and found crawl far less work breathing wise and was 80:20 by the end.
Legs seemed low in water, probably barely kicking.
Transition 4:32 [0]
Transition 1 - Spent 30s drying off with towel and drying feet - worth it a lot of people never warmed up on the ride I was fine from the start. Started putting on top before getting cycle bib on so that was pulled off and was partly inside out second time around. Still no idea why it took 4.32, clearly brain dead. Will wear two swimming caps next time - oh and spend less time in the water!
Cycling 43:24 [5] 20.8 km (2:05 / km)
shoes: Giant Defy 1
Overtook around 30, one guy caught me from the later wave but I stayed him with on the flat. Disappointed with time, was hoping for 40 or 41 (if the hills were tougher than expected - they certainly were). Never got in a rhythm, but had people to aim at most of the way and picked up most time on the hills, but I suspect against others in the low 40s I was losing time on the hills. Only spent around a third of the time on aerobars.
Transition 2:33 [0]
2.33 - Got cramp (solid bulging calves) in both calves at the start of transition so walked the 70m to the rack. By the time I had my shoes on and took a quick drink the cramp had gone, quick ballet calf stretch and the best bit began!
Running 20:50 [5] 4.0 km (5:13 / km)
Ran the whole way with no discomfort!!! By 2k I was smiling, I had passed three people, instead of the stream of people passing me I had expected. The sun was out, lake on the left running without the slightest tightness, I'd made up for the swim (1st k) and bike ride (2nd k). The last 1.5k was a long forgotten battle with oxygen debt - and very welcome too!!!
Note
Already working out how to trim 8mins off time.
1.The cycle after a cold swim was tougher than expected. Improved CV will lower time and better knowledge of course. Doing more tris should help.
2. Need lots of time in open water to build confidence.
3. Need to be a lot slicker in T1 even when brain dead.
4. Do a few races starting in May, nothing like the real thing to improve in all areas.
1.The cycle after a cold swim was tougher than expected. Improved CV will lower time and better knowledge of course. Doing more tris should help.
2. Need lots of time in open water to build confidence.
3. Need to be a lot slicker in T1 even when brain dead.
4. Do a few races starting in May, nothing like the real thing to improve in all areas.
Pilates/yoga 10:00 [1]
Friday Sep 28, 2012 #
Pilates/yoga 10:00 [1]
Thursday Sep 27, 2012 #
Cycling (ITW) 26:15 [3] 7.5 mi (3:30 / mi)
shoes: Giant Defy 1
Note
Feeling run down, the effect of multiple work deadlines and related reduced sleep.
Pilates/yoga 5:00 [1]
10 mins US.
Wednesday Sep 26, 2012 #
Pilates/yoga 10:00 [1]
11 PM
Cycling (HFW) 24:30 [3] 7.0 mi (3:30 / mi)
shoes: Giant Defy 1
Late evening ride home on unlit A320 with poor front light, remembered where the potholes were, or just lucky.
10 mins US for last three evenings.
10 mins US for last three evenings.
Tuesday Sep 25, 2012 #
Note
weight:146lbs
Too light despite eating constantly between meals. Cycling certainly burns fat.
7 PM
Running 25:00 [1] 3.5 km (7:09 / km)
Jog walk at St John's Lye, jogging about 80% by the end. Aching in some very odd places almost all related to cycling. Est. distance.
Monday Sep 24, 2012 #
Pilates/yoga 15:00 [1]
2 PM
Swimming 25:00 [3] 0.8 km (31:15 / km)
400m crawl - 11.00 dead in 20m pool, splits 2.34, 2.47, 2.51, 2.48. Pleased to achieve this, was beginning to think I was flogging a dead horse, will settle for an OF instead! Couple of 80s without touching ends. 250 wu wd.
Sunday Sep 23, 2012 #
Event: QEF Santini Sportive
Note
Weather forecast of heavy rain, spot on, so felt better about hedging bets yesterday and going for a group ride. Got to watch World Cycling RR and informative Dave Millar commentary.
Running 15:00 [1] 2.0 km (7:30 / km)
Alternate jog/walk on Chantries animal path in the rain. Feeling stronger, but sorer. Felt good to be on real O terrain.
Pilates/yoga 15:00 [1]
Saturday Sep 22, 2012 #
10 AM
Cycling 2:15:00 [3] 37.5 mi (3:36 / mi) +700m 3:24 / mi
shoes: Giant Defy 1
WM Ride: Puttenham - Cutmill - Godalming - Shamley - Barhatch - Albury - Puttenham. Slow ride until Cranleigh, then split into fast group, Barhatch felt better today. Got gapped between groups going at tt speed and ended up being a very fast ride. Good training.
5 PM
Cycling 1:00:00 [1] 8.0 mi (7:30 / mi) +170m 7:02 / mi
shoes: Giant Defy 1
Seale - Cutmill - Puttenham with C. Cold even with three layers.
Friday Sep 21, 2012 #
Pilates/yoga 10:00 [1]
Thursday Sep 20, 2012 #
Note
Entered a sportive on Sunday, which should be a burn up as its been made the club's ride and may have a mass start!
Pilates/yoga 10:00 [1]
9 AM
Cycling (ITW) 24:30 [3] 7.2 mi (3:24 / mi)
shoes: Giant Defy 1
2 PM
Running 34:00 [1] 4.0 km (8:30 / km)
Shuffle/walk down canal to St.John's Lye and woods, a bit tarmacy, only 40% walking.
7 PM
Cycling (HFW) 25:15 [3] 7.5 mi (3:22 / mi)
shoes: Giant Defy 1
Wednesday Sep 19, 2012 #
Note
Saw physio and had an ultrasound scan, a bit of disruption but nothing to worry about. Escaped needling thanks to upcoming tri. Got left with the student who did deep stretching massage for a whole 30 mins. Advised to just keep trying to lengthen runs to build up the muscle. Happy now, good session, can see a distant light ahead!
Spinning 20:00 [3]
A short spin on the way home via gym.
Pilates/yoga 10:00 [1]
Tuesday Sep 18, 2012 #
Pilates/yoga 10:00 [1]
7 AM
Swimming 15:00 [3] 0.5 km (30:00 / km)
Mytchett Lake - first 100m crawl, then 30:70 alternating crawl and breastroke. Better starting earlier, couldn't see the bits! Need to practice getting out of wet wetsuit.
6 PM
Running 22:00 [1] 2.0 km (11:00 / km)
9 x 80-160m shuffle, walk recovery. Concentrated on form and soreness,
Monday Sep 17, 2012 #
Swimming 25:00 [3] 0.6 km (41:40 / km)
4 x 100m, 2.30 to 2.42, 200 wu/wd.
Pilates/yoga 10:00 [1]
Note
Should have stopped at 6 yesterday, so no jogging today.
Sunday Sep 16, 2012 #
Pilates/yoga 10:00 [1]
1 PM
Cycling 45:00 [1] 6.5 mi (6:55 / mi)
shoes: Giant Defy 1
Stoke Park to watch Cav and the ToB, then Newlands with C and back to watch the TV.
7 PM
Running 15:00 [1] 2.0 km (7:30 / km)
Chantries - 15 mins of alternating shuffling and then walking a minute, 8 x 160m.
Saturday Sep 15, 2012 #
Cycling (Hilly Sportive) 3:21:00 [3] 52.4 mi (3:50 / mi) +1650m 3:30 / mi
shoes: Giant Defy 1
Legs of Steel course, started from home with Paul (extra 1.9 miles). Albury - Shere - Combe - Crocknorth - Westhumble - Boxhill (refuel) - Ranmore via Westhumble - Leith via Dorking - down Radnor - Ewhurst - Barhatch - Shamley - Blackheath - St. Martha's.
Aim was 3.25 gold standard but expected around 3.32, actual sportive time was 3.14. Made up time on the hills and we kept a good tempo going over the top and on the undulating/flat bits. No idea how Paul got up Barhatch (21%) on a 39-25 gearing.
Great day for it, great company and it turned out to be a good route on the day!
Aim was 3.25 gold standard but expected around 3.32, actual sportive time was 3.14. Made up time on the hills and we kept a good tempo going over the top and on the undulating/flat bits. No idea how Paul got up Barhatch (21%) on a 39-25 gearing.
Great day for it, great company and it turned out to be a good route on the day!
11 AM
Running 10:00 [1] 1.0 km (10:00 / km)
Horsell SN Schools League, shadowed C around yellow and shuffled bits, sore by the end.
Friday Sep 14, 2012 #
Note
am Twice had pin point stabbing pains exactly as after dry needling. Good excuse to rest up for tomorrow.
Pilates/yoga 10:00 [1]
Thursday Sep 13, 2012 #
Swimming 40:00 [3] 0.85 km (47:04 / km)
4 x 50m av 75s, 5 x 100m, incl one b/stk, one back/stk.
Tried comparing speeds of strokes. Backstroke far too slow, but breastsroke only 10s slower per 100m. Need to start working out a damage limitation, or possibly survival strategy for Hever.
Tried comparing speeds of strokes. Backstroke far too slow, but breastsroke only 10s slower per 100m. Need to start working out a damage limitation, or possibly survival strategy for Hever.
Stretching/extensions 15:00 [3]
20 both legs and 20 each leg off step, in sets of 5.
Pilates/yoga 10:00 [1]
Wednesday Sep 12, 2012 #
Cycling (ITW) 24:00 [3] 7.2 mi (3:20 / mi)
Estimated times lately, no watch.
Pilates/yoga 10:00 [1]
6 PM
Cycling (HFW) 1:58:00 [3] 30.0 mi (3:56 / mi)
shoes: Giant Defy 1
HFW - Send - Staples - Shere - Peaslake - Ewhurst - Barhatch (21%) - Shamley Green - High Street. Followed Legs of Steel Sportive route from Peaslake To Shamley Green. Barhatch was an anticlimax, Whitedowns seemed far harder, but it was some time ago.
Tuesday Sep 11, 2012 #
Stretching/extensions 12:00 [2]
10 both, 20 left, only 10 right.
Pilates/yoga 15:00 [2]
Note
Unable to fit training into day again. Evening lido wetsuit sessions have stopped with darker evenings.
Monday Sep 10, 2012 #
Stretching/extensions 5:00 [1]
Better today, around 16, 4 at time two legged off step. Harder doing drops.
Pilates/yoga 10:00 [1]
Sunday Sep 9, 2012 #
Pilates/yoga 15:00 [1]
8 AM
Swimming 12:00 [2] 0.4 km (30:00 / km)
Mytchett Lake - first open water swim in a wetsuit. A lot warmer and buoyant than I expected and would have gone round again without a suit, but no time today. Struggled, dirty water put me off, plus found suit compressed my chest and no rhythm on either stroke. Did 70% b/stk, 30% crawl. Running late so got out after 400m. Need to get some practice in the lido.
9 AM
Cycling 3:20:00 [3] 56.0 mi (3:34 / mi) +1000m 3:23 / mi
shoes: Giant Defy 1
Club ride; Hilly route - Godalming - Enton - Thursley - Punchbowl (cafe stop) - Haslemere - Shillinglee - Dunsfold - Hascombe - Bramley - Shamley Green (garmin error) - Shalford. Meant to be 50. Went in the med/fast a very varied bunch, incl six racey youngsters, a 16 year old lad, a fit very gutsy female rower with only 2 weeks riding experience who fell over twice on clipless pedals and Dave Pitt a 62 year old multiple club record holder whose 10m PB is 20.20! Around 15 miles at 20-23 mph with tailwinds, around 15 short (incl 20%) and one 180m hill. Excellent ride on a perfect sunny day, felt better as the ride went on, probably due to 15 mph tailwind (longest ride to date). Estimated time.
9 PM
Stretching/extensions 2:00 [1]
Discovered it's not a good idea attempting extensions after a long ride.
Saturday Sep 8, 2012 #
Cycling 1:05:00 [1] 10.3 mi (6:19 / mi)
Newlands and Stoke Park with C, 100m of extra cycling track just completed doubling route permutations.
Note
Don't buy a wetsuit on a hot day if you've never tried one on before. Shop only had three. First one looked very worn and after 15 mins of sweat, found out why, it had three nicks in it. Second one was even harder to get on and on the second attempt, I realised I had my leg in the arm sleeve up to my thigh, after a couple of minutes I thought I might have to call the female assistant for help, at least I had speedos on! Third attempt got it zipped up with help. No way was I going to try on the smaller suit that was theoretically closer to my size.
Stretching/extensions 20:00 [3]
am wu stretch, 5 double leg, then 15 each. pm same wu, 2 x 15 each leg. Very comfortable, time to add some weights.
Pilates/yoga 15:00 [1]
Friday Sep 7, 2012 #
Cycling 26:00 [3] 7.5 mi (3:28 / mi)
shoes: Giant Defy 1
ITW - short route, sunny and relaxed ride.
Pilates/yoga 15:00 [1]
11 PM
Stretching/extensions 5:00 [1]
Gentle massage too tight/sore for extensions, possibly over did it yesterday or due to cramp at night.
Thursday Sep 6, 2012 #
1 PM
Swimming 35:00 [3] 0.9 km (38:53 / km)
Lido - 5 x 100m, 1 x 200m, 1 x 100m. 100m wu
As usual got better as session went on, think this is because the stiff old body needs loosening up and brain needs to switch to remote control. Initially 100s were 75% crawl. After 5 100s did 200m comfortably.
As usual got better as session went on, think this is because the stiff old body needs loosening up and brain needs to switch to remote control. Initially 100s were 75% crawl. After 5 100s did 200m comfortably.
7 PM
Cycling 45:00 [3] 13.3 mi (3:23 / mi)
shoes: Giant Defy 1
HFW: Old Woking-Ripley (Tannery Lane)-E. Clandon (est time).
Flat ride, fartlek last 4 miles.
Flat ride, fartlek last 4 miles.
11 PM
Stretching/extensions 15:00 [3]
5 both to wu, 30 single r/d on each leg, only uncomfortable on last 3.
Pilates/yoga 15:00 [1]
Wednesday Sep 5, 2012 #
Pilates/yoga 15:00 [1]
10 AM
Cycling 52:30 [3] 14.5 mi (3:37 / mi)
shoes: Giant Defy 1
ITW: Newlands-Combe-Send-Old Woking.
Couldn't resist descending Newlands. Caught some Army cyclists who promptly dumped me up Combe. Should get rapidly fitter commuting on these routes.
Couldn't resist descending Newlands. Caught some Army cyclists who promptly dumped me up Combe. Should get rapidly fitter commuting on these routes.
7 PM
Note
Too tired to ride HFW, just as well as found the front wheel quick release was unlocked, only noticed because I had to move the bike to a more secure place before driving home.
10 PM
Stretching/extensions 20:00 [3]
10 both legs, then 20 on each leg, last 15 with single push up.
Tuesday Sep 4, 2012 #
Note
Sharp pain for no reason late yesterday (high), unable to fully stretch, light massage this morning.
Cycling 58:00 [3] 17.5 mi (3:19 / mi)
shoes: Giant Defy 1
HFW Old Woking-Ripley-Sheepleas-Newlands
First from new office, good mix for current training aims of flat and fast followed by some Surrey hills, given more light could have added Combe. Newlands now has a glass smooth surface in time for The Tour of Britain. Money well spent!
First from new office, good mix for current training aims of flat and fast followed by some Surrey hills, given more light could have added Combe. Newlands now has a glass smooth surface in time for The Tour of Britain. Money well spent!
Stretching/extensions 10:00 [3]
10 both legs, around 24 each leg off step. Around 8s each rather than 10s.
Pilates/yoga 15:00 [1]
Monday Sep 3, 2012 #
Swimming 30:00 [3] 0.75 km (40:00 / km)
3 x 200m (2.30 recovery) - 1st: 80m crawl, 120m b/stk (knackering), 2 & 3rd crawl. 5.43,5.38,5.37.
Never swum more than 100m crawl before. As with previous breakthroughs I need to get tired, stop thinking and relax and let subconscious get on with it.
150m wu & wd.
Never swum more than 100m crawl before. As with previous breakthroughs I need to get tired, stop thinking and relax and let subconscious get on with it.
150m wu & wd.
Spinning 10:00 [3]
shoes: Keiser M3 Spin Bike
Pilates/yoga 10:00 [1]
Evening only!
Sunday Sep 2, 2012 #
Cycling 1:00:00 [1] 8.0 mi (7:30 / mi)
shoes: Giant Defy 1
Ride with C at Stoke Park.
Glutes and lower hamstrings very sore. Surprised how much worse I feel after racing a 25 in 69.19 and a tempo ride in 70.50. Pushed too hard from 10-12 miles.
Have decided to focus on swimming and running this month.
Glutes and lower hamstrings very sore. Surprised how much worse I feel after racing a 25 in 69.19 and a tempo ride in 70.50. Pushed too hard from 10-12 miles.
Have decided to focus on swimming and running this month.
Stretching/extensions 15:00 [2]
10 each leg off floor, then 20 each leg off step. Didn't expect to do so well.
Pilates/yoga 20:00 [1]
Saturday Sep 1, 2012 #
Cycling race 1:09:19 [5] 25.0 mi (2:46 / mi)
shoes: Giant Defy 1
CCC Open 25 mile TT on H25/8 Course - 69.19 (first Open Event and 25 TT) 88th from 105 starters.
Splits: 14.15 (5), 27.15 (10), 32.00! (12), 42.00 (15) bad patch, 57.00 (20), 69.19 (25). Target was 69.30 and was pleased with fast start. At 12 miles sub-69 seemed a certainty. During the 12-19 mile stretch (uphill into 8mph W wind) quads suffered and chest felt tight and had shallow breathing (aero position?). Broke 10 mile PB by over 40s and last 10 mile was only 4s slower.
2nd in club handicap and satisfied with aggressive ride. Natalie beat her recent PB by over 60s and thoroughly deserved the handicap win. It was good to meet all the club riders and most of the helpers afterwards - good laid back bunch. Joined the right club!
Splits: 14.15 (5), 27.15 (10), 32.00! (12), 42.00 (15) bad patch, 57.00 (20), 69.19 (25). Target was 69.30 and was pleased with fast start. At 12 miles sub-69 seemed a certainty. During the 12-19 mile stretch (uphill into 8mph W wind) quads suffered and chest felt tight and had shallow breathing (aero position?). Broke 10 mile PB by over 40s and last 10 mile was only 4s slower.
2nd in club handicap and satisfied with aggressive ride. Natalie beat her recent PB by over 60s and thoroughly deserved the handicap win. It was good to meet all the club riders and most of the helpers afterwards - good laid back bunch. Joined the right club!
Cycling warm up/down 16:30 [2] 4.7 mi (3:31 / mi)
shoes: Giant Defy 1
Only had a 6 min wu and got to line with 60s to spare (faffing with kit). Had no club kit and Jon lent me a plain skinsuit. Not such a bright idea buying WyndyMilla skinsuit, unusable in Open Events. Saddle area of glutes were very tight afterwards.