Training Log Archive: paul c

2 x 400, 300, 200 and 100 all pulling. Good session and liking the swimming at the moment.

Hamstring is worse than last week but no rush.

Lovely run on Leith Hill checking control sites until I stumbled forward and put the wrong leg out tweaking the hamstring again.

400 wu fs
200 drill with bouy
200 drill without.
200 fs
2 x 100 Fast/ slow fs/pull
2 x 200 Long fs/pull
300 fs
100 non free
Hamstring feeling a lot better and might manage a jog tomorrow around Leith.
Getting more fluent in the water and this swim block will help me loads.

400 wu some without bouy.
8 x 50 Fist/Drag
4 x 50 bl 3,5,7,9.
2 sets of
2 x 200 on 4 mins
4 x 100 on 2 mins
400 wd some fs
Did the reps with a bouy and hamstring is still sore.
Really good session and arms were feeling it towards the end. Holding 3.05's and 1.30's.

No triathlon this weekend as hamstring will not stand up to it. A shame but the right thing to do.

C • Hever? 5

HR much better.

Taking it easy as very busy.

The pool was rammed tonight so didn't bother with times.
2 x 400
2 x 300
2 x 200
2 x 100
All off 10 seconds using the pool bouy. The 2nd rep of each was with paddles.

Event: London City Race
 

Started off ok and managed to stay ahead of the traps. Took a less simple RC to #6 which only dropped 10 seconds fortunately. Caught sight of Tim and Evan at #15 and got the East route correctly. Just before #18 though my right hamstring which had been aching a little from the start, twinged as if some local had shot me with an air gun. I stopped immediately before it got any worse but the race was over. A real shame as it was going quite well.

1. Mens Elite - Splits

200 wu
200 pull
400 drills
200 paddles
200 fs
4 x 100 pull off 10
4 x 100 fs off 10.

Pushed a little harder today on the hills but otherwise feeling better.

2 laps, legs tired but speed was good.

200 wu
200 pull
400 drills
200 paddles
5 x 100 on 2.00
6 x 50 on 1.00
100 wd
Felt ok and not like I hadn't swum in a week.

No time to train as putting out controls for the students at Roehampton.

Putting out tapes for training.

HR still high but nice to get out around the park.

Legs were shot, left glute stiff and achillis complaining so was a spectator for the day.

1st leg of the Danish Relay champs on Møns Klint.
This area is fantastic to run on. Very hilly with large contours and a great map. Went off ok and managed to get to #2 just before Carsten Jorgensen after which he shot off like a rocket on the long leg with a stream of runners behind him. I managed to keep in contact with the map the whole way round as the contours were easy to make out but I was always on the wrong gaffle with each group that I was in. They would get the closer control and then I'd pick up the next group.
The hills took their toll after the spectator control and I had nothing left but finished with a big smile on my face.

Work and traveling to the moon.

Good to get back and into a session.
200 wu
200 pull with gear
200 drills
10 x 100 on 2 minutes
200 pull with gear
200 mixed stroke wd
Hitting 1.33's so very happy with this and felt great:-)

Much better today with only my eyeballs on fire now. Back swim the swim bike combo from tomorrow.
My Achilles is very much like the other was 4 years ago so I'm only going to be running once a week for the next 3 to see if a little rest helps before seeing a specialist.

Started to come down with the flu last night and slept most of today.

Absolutely gutted with how yesterday went. Will take some time to think about what next and what went wrong. Food for thought...

Event: Challenge Henley 2013
 

4 months of training pissed up the wall because I put myself in the wrong position on the swim which led eventually to the medical tent for over an hour with stomach cramps. Gutted...

C • Sorry to hear that!! 8

I should have known it wasn't going to be a good day when the seam in my right forearm ripped a small hole when I put the wetsuit on. It was a little chilly down by the riverside so didn't enter the water too early. It was warmer when I got in and I lined up a couple of rows back from the pro's. In hindsight I shouldn't have gone to the middle and picked a side instead but I thought I'd give myself a chance of a decent tow.
Started off hard but within a 100m I was fighting for space as everybody wanted to be where I was. Swimmers were coming from both directions and it didn't help that you could never see the next bouy due to the heavy mist. A few times it felt like I wasn't making any progress and then some bastards arm caught my goggles which let in a little water. I took a lot of water in with the chop of the river and started to struggle to breathe.
After a few minutes of this I decided to pull over to the bank side to recoup and get the water out. I started off again well out of the way but it took until the 950m marker to be able to have the calmness to bilateral breathe again.
After this the swim went really well, I was overtaking and bridging gaps all the way to the turn around until I finally got a tow for most of the way back.
I never felt that tired or having the feeling of it wanting to end which was good which perked me up a bit. I did feel at the time that I had lost a lot of time but I was still fresh on exiting the water. The rip in the wetsuit was slightly larger but I don't think it affected performance.
T1 went ok and I was soon running out to my bike.
35th

When I got on the bike I settled into a nice rhythm and let the HR settle from 172 down to the low 160's. I figured I'd go with perceived effort as the HR had been up in the past week. I took the first hill very easy and overtook the only other rider I would for the whole race. My stomach wasn't in a good place as the water was sitting very high just below my chest. When I got to the first turn around point at 11 miles I counted that I was in 30th place so was very happy. I think I must have overtaken quite a few in T1.
I stuck to water for the first hour to try and settle my stomach but eventually I had to start eating otherwise I would have bonked before I had got anywhere near the marathon. This didn't go too well and I was sick a few times in the process after I couldn't hold it down any longer.
I finished the first lap and the 2 miles to it in 1.59 so thought that pace was a little slow but ok.
I managed to keep a bit more food on but the legs were starting to feel empty after about 50 miles which was a little concerning. it was obvious that I was feeling to effects of no food going in and the stomach started to cramp when I was in the aero position on the flats. Wattlington Hill was a an effort on the 2nd lap although I was able to keep the HR down to 164, this was where the first thought came into my head that I might not be able to finish. Emotions ran high but I was lifted by all the back end half distance triathletes really struggling up on their first time.
I got to Nettlebed with the legs recovering a little so thought I'd give the third laps a go. Got back up there ok but at about 80 miles the cramps got too painful. Even sitting up wasn't any better and had to pull over at 88 miles on the round about. I was in too much pain to stand up straight and I felt as if the whole world had caved in. I managed to get back on after 10 minutes and free wheel down the hill straight to the medical tent. They were fantastic and gave me some Buscopan which took about 20 minutes to take effect on the stomach. I did feel a little better when I saw that I was the only one of the 4 without a broken bone being strapped up.

wu and some drills.

C • What are you going to be wearing? 8

An easy run down the hill into Henley through the traffic jam to make the race briefing on time!!!

From registration to racking with a bit extra thrown in to check bike and legs.
All ready to go. Not sure how it will turn out but I'm really looking forward to the journey and especially the finish.

1 lap and finally the HR is coming down.

Nice and easy.

4 sets of 200 fs/pull.
Catching the water very well even in the fs.

A lap and a half of the park. 4 x 90 sec efforts started to bring the HR down nicely. Felt better today and about time to.

Putting out the first lot of controls for training around Tower Bridge with a pack on.

200 wu
200 drills
6 x 100 off 60
1000
An ok swim but nothing special.

Again HR is very high. I will be pleased when I get a powertap to see how hard I'm actually riding.
I was pulling off the road to fiddle with my gears when my back wheel went out into a sort of power slide and ripped a hole in the tyre. I somehow managed to stay up right so the bike is ok. It did put the brakes out of sync which was one of the reasons that the ride felt hard as both brakes were slightly rubbing.
3 laps of the park and lots of dumb traffic.

In contrast to the bike, this was a breeze and got my running legs back. Around the 5km loop.