Training Log Archive: FEIn the 30 days ending Nov 30, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||
Friday Nov 30, 2012 #
Swimming 26:00 [3] 0.8 km (32:30 / km)
3 x 200m (75s) - 4.57, 5.00, 5.04 plus wu
Averaged 30s faster per 200 than 10 weeks ago. A good way to round off a stressful week at work. Will need to reset 2013 400m target downwards!
Averaged 30s faster per 200 than 10 weeks ago. A good way to round off a stressful week at work. Will need to reset 2013 400m target downwards!
Thursday Nov 29, 2012 #
Note
Work audit finished, phew!
Wednesday Nov 28, 2012 #
Pilates/yoga 5:00 [1]
Work yet again. Need to be more disciplined over the next two months to make time to race let alone train, another reason to cut back on cycling.
Tuesday Nov 27, 2012 #
Swimming 30:00 [3] 0.84 km (35:43 / km)
3 sets of 5 x 40 (20s), 60s rest. Mainly 55s.
Mind elsewhere, not sure much was achieved apart from a useful break from work.
Mind elsewhere, not sure much was achieved apart from a useful break from work.
Monday Nov 26, 2012 #
Pilates/yoga 10:00 [1]
Another long day.
Sunday Nov 25, 2012 #
Orienteering race 41:29 [5] 4.8 km (8:39 / km) +190m 7:13 / km
Hindhead - SN Trophy - Short Blue - 41.29
Perfect run - well nearly! Lost around 30s at start thought we started from the finish! Wrong route to second from last, maybe 45s - teach me to think it was all over and a couple of necessary 5s hesitations. No injury issues. Pleased with fitness, went quite well on the physical terrain, but O balance will take a few weeks to fully return.
Enjoyable course, several good control sites, my sort of terrain. Very good to be back again!!!
Perfect run - well nearly! Lost around 30s at start thought we started from the finish! Wrong route to second from last, maybe 45s - teach me to think it was all over and a couple of necessary 5s hesitations. No injury issues. Pleased with fitness, went quite well on the physical terrain, but O balance will take a few weeks to fully return.
Enjoyable course, several good control sites, my sort of terrain. Very good to be back again!!!
Running warm up/down 5:00 [1]
Didn't need to do much after long uphill walk to start.
Saturday Nov 24, 2012 #
Spinning 20:00 [2]
Swimming 20:00 [3] 0.6 km (33:20 / km)
4 x 100 (50s off), 2.23,2.23,2.20,2.20 - plus wu.
Working day. Keeping cycling legs alive and shortish swim to be fresh tomorrow.
Working day. Keeping cycling legs alive and shortish swim to be fresh tomorrow.
Pilates/yoga 10:00 [1]
Friday Nov 23, 2012 #
Pilates/yoga 10:00 [1]
Long day.
Thursday Nov 22, 2012 #
Swimming 27:00 [3] 0.8 km (33:45 / km)
5 x 120 (60 rest), av 2.57, 200 wu/wd. Will aim to alternate shorter reps with longer each week.
Wednesday Nov 21, 2012 #
Orienteering race 38:25 [3] 5.0 km (7:41 / km) +95m 7:01 / km
Hawley - BAOC - Light Green - 38.25
Wild and wet, and took a couple of attempts to get out of the car to warm up!
Tricky course, 10 out 14 were hung low in pits, fell into most but lost 3 mins with 5 mistakes mainly lapses in concentration and a minute for the huge unmapped heathland. When concentrating everything feels it's happpening in slow motion, a good sign for MR. Calf felt 100%, hamstrings 85%. Again surprised at time as felt physical.
Time to start running twice a week and see where it leads.
Wild and wet, and took a couple of attempts to get out of the car to warm up!
Tricky course, 10 out 14 were hung low in pits, fell into most but lost 3 mins with 5 mistakes mainly lapses in concentration and a minute for the huge unmapped heathland. When concentrating everything feels it's happpening in slow motion, a good sign for MR. Calf felt 100%, hamstrings 85%. Again surprised at time as felt physical.
Time to start running twice a week and see where it leads.
Running warm up/down 10:00 [1]
Tuesday Nov 20, 2012 #
Swimming 20:00 [3] 0.6 km (33:20 / km)
5 x 80 (45s rest), 2 x 40, plus wu. 80s in 1.53, moving better than usual.
Spinning 15:00 [1]
Easy pace.
Pilates/yoga 15:00 [2]
Monday Nov 19, 2012 #
Pilates/yoga 10:00 [1]
Overcooked it yesterday - not smart training. Need to spot the slowest riders and go in their group next time.
Unable to get to the pool today.
Unable to get to the pool today.
Sunday Nov 18, 2012 #
Cycling 2:38:00 [4] 45.8 mi (3:27 / mi) +650m 3:18 / mi
ahr:147 max:163 shoes: Giant Defy 1
CCC Club Ride - Fishers Farm via Newlands-Winterfold-Ewhurst-Rudgwick-back via-Alfold & A281.
I'd volunteered to lead the faster ride, I was dumped on most of the hills, fortunately the final 30 was fast and flat and Derek took over for the final 25 miles. Hip flexors went on the second hill. Toughest ride I've done by some way, spent around 10% of the time over threshold, maybe 30% only 5 beats below, average only 9 below. Averaged 16.2 going out over the hills. Coming back we were flying with Derek on the front at 20-23. Finally dropped off when a car got in the gap and couldn't close it at Wonersh. With duty in mind, rode back to the Spectrum where I caught the second slowest rider. Legs thrashed for a few days. It seems the youngsters enjoyed it, nothing like being cannon fodder!
I'd volunteered to lead the faster ride, I was dumped on most of the hills, fortunately the final 30 was fast and flat and Derek took over for the final 25 miles. Hip flexors went on the second hill. Toughest ride I've done by some way, spent around 10% of the time over threshold, maybe 30% only 5 beats below, average only 9 below. Averaged 16.2 going out over the hills. Coming back we were flying with Derek on the front at 20-23. Finally dropped off when a car got in the gap and couldn't close it at Wonersh. With duty in mind, rode back to the Spectrum where I caught the second slowest rider. Legs thrashed for a few days. It seems the youngsters enjoyed it, nothing like being cannon fodder!
Saturday Nov 17, 2012 #
Pilates/yoga 5:00 [1]
Friday Nov 16, 2012 #
Cycling 54:27 [3] 15.72 mi (3:28 / mi) +150m 3:22 / mi
ahr:143 max:158 shoes: Giant Defy 1
Nipped out for an enjoyable ride from work and tried following an ambitious preset Garmin course around Pirbright with four figure of eights, the Garmin won 3-1! Had to reign back to keep in 145-150 range, not easy with traffic and junctions. Must do this more often over the winter.
Pilates/yoga 10:00 [1]
Thursday Nov 15, 2012 #
Note
Decided to sign off injury, need to be careful for a few months, but should fully heal with patience.
Swimming 30:00 [3] 0.8 km (37:30 / km)
80, 5 x 60, 5 x 40, some counting strokes and 3 stroke breathing, plus wu.
Pilates/yoga 10:00 [1]
Wednesday Nov 14, 2012 #
Orienteering race 33:43 [4] 4.6 km (7:20 / km)
Frith - BAOC Event - Light Green - 33.43 - leading by 11 mins when I left!
Finally finished first XC O race in 10 months. Pushed a bit harder today, had hoped to get under 40 (no watch), certainly didn't feel like 7 min/k pace (same speed as pre injury rivals). Lost around 90s (one 50s aiming off error), plus another 60s of rusty hestitations.
Today's performance has come at just the right time. Been at a loss of late to set realistic 2013 targets, matched with sufficient weekly training whilst resting/avoiding potential injuries. Think the answer is to be patient, have a flexible fortnightly or monthly training cycle and have faith in the value of cross training!
Finally finished first XC O race in 10 months. Pushed a bit harder today, had hoped to get under 40 (no watch), certainly didn't feel like 7 min/k pace (same speed as pre injury rivals). Lost around 90s (one 50s aiming off error), plus another 60s of rusty hestitations.
Today's performance has come at just the right time. Been at a loss of late to set realistic 2013 targets, matched with sufficient weekly training whilst resting/avoiding potential injuries. Think the answer is to be patient, have a flexible fortnightly or monthly training cycle and have faith in the value of cross training!
Running (Warm up) 10:00 [1]
Pilates/yoga 10:00 [1]
Tuesday Nov 13, 2012 #
Spinning 15:00 [2]
Pilates/yoga 12:00 [2]
Stretching/extensions 5:00 [3]
Sensibly avoided the spin class (hamstrings) and invite to scenic inpromtu core session (too hardcore).
Monday Nov 12, 2012 #
Swimming 30:00 [3] 0.8 mi (37:31 / mi)
4 x 40, 3 x 80, 6 x 40, plus wu. Not very structured
Pilates/yoga 10:00 [1]
Sunday Nov 11, 2012 #
Cycling 2:20:00 [3] 37.5 mi (3:44 / mi) +750m 3:31 / mi
ahr:146 max:164 shoes: Giant Defy 1
CCC Club Ride - To Boxhill via Artington-Combe-Crocknorth-back via A25 & Newlands.
The club rides have become unrecognisable, a real headache for the club to manage. 50 people at 9 am and zero degrees, 36 went on the "beginners" although plenty clearly weren't but had more commonsense than me. Of the remainding 14 it turned out only 5 were members and just Greg and I were over 30. Greg is a Cat 2 rider who has spent years racing in Europe with semi pros. Most were between 17 and 23 on bikes ranging from £2k to £7k and some with wheels costing more than my bike. Its not just Mamils with flashy bikes! We set off at a crazy pace, one lad told me Greg did this to get the blood flowing, to close a 20m gap after a roundabout I equalled my max HR on the TT. I walked up Combe legs totally shot and caught the others as someone punctured. Then everything calmed down until we reached Boxhill where the Ballbuster 4 lap duathlon was in progress. It was quite chaotic in a nice way, 100 people cheering you on and then a descent sometimes at walking speed. The ride back along the A25 was the usual burn up, I was dumped on the 12% Westcott hill but maintained the gap on the 4 ahead and caught them going up Newlands, clearly suffering more than me.
Found my front wheel is not running true and there was twanking from the spokes that settled down. A problem with recent Giant bikes.
The cycling boom has certainly arrived and good to see its not just Mamils. .
The club rides have become unrecognisable, a real headache for the club to manage. 50 people at 9 am and zero degrees, 36 went on the "beginners" although plenty clearly weren't but had more commonsense than me. Of the remainding 14 it turned out only 5 were members and just Greg and I were over 30. Greg is a Cat 2 rider who has spent years racing in Europe with semi pros. Most were between 17 and 23 on bikes ranging from £2k to £7k and some with wheels costing more than my bike. Its not just Mamils with flashy bikes! We set off at a crazy pace, one lad told me Greg did this to get the blood flowing, to close a 20m gap after a roundabout I equalled my max HR on the TT. I walked up Combe legs totally shot and caught the others as someone punctured. Then everything calmed down until we reached Boxhill where the Ballbuster 4 lap duathlon was in progress. It was quite chaotic in a nice way, 100 people cheering you on and then a descent sometimes at walking speed. The ride back along the A25 was the usual burn up, I was dumped on the 12% Westcott hill but maintained the gap on the 4 ahead and caught them going up Newlands, clearly suffering more than me.
Found my front wheel is not running true and there was twanking from the spokes that settled down. A problem with recent Giant bikes.
The cycling boom has certainly arrived and good to see its not just Mamils. .
Pilates/yoga 10:00 [1]
Saturday Nov 10, 2012 #
Cycling race 26:50 [5] 10.0 mi (2:41 / mi)
shoes: Giant Defy 1
Time Trial CC175 - Ewshott A287 course. Actual race time 28.13.
Not in the mood when I woke and faffed around, arrived 30 mins later than planned, made it to the start line 2 mins late having cycled only 100m. The ski-jump start (10% initially, 75m drop over first 1.5k) reached 60 kph after 25s, then the front wheel started weaving then shaking uncontrollably, had bizarre thoughts of choosing where to bail. Thank God I wasn't on the aerobars, otherwise......best not to think about it! Managed to apply braking gently and stop. Removed and retightened the front wheel, the rest of the race was a blur of alternating going well and finding I was in the wrong gear (no course recce), apart from having to overtake cars stuck behind my15 min man (he'd just repunctured), at this point I expected Beadle to jump out! Actual time 28.13, estimate it would have been 26.50 - 27.00. 27 was my estimate if I went at threshold with a warm up. So happy enough with speed, bike fit was rubbish after levelling saddle last night.
Checked front wheel, it has too much flex and some play, probably been like that for sometime, just needed speed plus power to start a "death wobble"
HR very constant 158/159 rising to 159/161 after some hills. So at least I have a threshold cycling HR, which was the objective today. Didn't really want a PB that much on a ski start course. Interestly sweet spot training theory suggests cycling around 150 HR, which I had guessed, but good to have it confirmed.
Went to WM for a coffee and met someone who'd just had a fitness test (VO2 and threshold). The full works, mask, ear lobe blood lactate samples. paragraphs advice and all the data for £99! Hopefully Santa can sort me out a test.
Not in the mood when I woke and faffed around, arrived 30 mins later than planned, made it to the start line 2 mins late having cycled only 100m. The ski-jump start (10% initially, 75m drop over first 1.5k) reached 60 kph after 25s, then the front wheel started weaving then shaking uncontrollably, had bizarre thoughts of choosing where to bail. Thank God I wasn't on the aerobars, otherwise......best not to think about it! Managed to apply braking gently and stop. Removed and retightened the front wheel, the rest of the race was a blur of alternating going well and finding I was in the wrong gear (no course recce), apart from having to overtake cars stuck behind my15 min man (he'd just repunctured), at this point I expected Beadle to jump out! Actual time 28.13, estimate it would have been 26.50 - 27.00. 27 was my estimate if I went at threshold with a warm up. So happy enough with speed, bike fit was rubbish after levelling saddle last night.
Checked front wheel, it has too much flex and some play, probably been like that for sometime, just needed speed plus power to start a "death wobble"
HR very constant 158/159 rising to 159/161 after some hills. So at least I have a threshold cycling HR, which was the objective today. Didn't really want a PB that much on a ski start course. Interestly sweet spot training theory suggests cycling around 150 HR, which I had guessed, but good to have it confirmed.
Went to WM for a coffee and met someone who'd just had a fitness test (VO2 and threshold). The full works, mask, ear lobe blood lactate samples. paragraphs advice and all the data for £99! Hopefully Santa can sort me out a test.
Cycling 15:00 [3] 4.0 mi (3:45 / mi)
shoes: Giant Defy 1
Long warm down, including panic to pickup jacket and keys.
Thursday Nov 8, 2012 #
Swimming 32:00 [3] 0.8 km (40:00 / km)
Tried some faster swimming 4 x 40, 2 x 60, then 40s breathing third stroke and increasing roll.
Pilates/yoga 10:00 [1]
Wednesday Nov 7, 2012 #
Running 27:00 [2] 4.0 km (6:45 / km)
Henley Gate - 24.30 for first 3.1k of last week's Light Green course, around 60s lost due to the dark (finished at 5.10). Soreness after 20 mins. Otherwise feel I've only had a few active weeks away from running rather than months.
Pilates/yoga 10:00 [1]
Tuesday Nov 6, 2012 #
Pilates/yoga 2:00 [1]
Back gradually going out of alignment over the last week, seems one day off exercises is OK, but 2-3 is a slippery slope. Made worse by long working hours.
Monday Nov 5, 2012 #
Swimming 30:00 [3] 0.86 km (34:53 / km)
4 x 40, 3 x 60, 3 x 80, 100. Concentrating on catch, getting better, feeling more stroke control, but no faster.
Managed to walk straight into the path of the "tank" (used to weigh 30st) whilst adjusting goggles. To add insult to injury, my faux pas was to say I didn't see them, they weren't convinced!
Managed to walk straight into the path of the "tank" (used to weigh 30st) whilst adjusting goggles. To add insult to injury, my faux pas was to say I didn't see them, they weren't convinced!
Pilates/yoga 5:00 [1]
Sunday Nov 4, 2012 #
Cycling 26:00 [1] 3.8 mi (6:50 / mi) +95m 6:21 / mi
shoes: Giant Defy 1
Short ride with C. Only 2 degrees.
Saturday Nov 3, 2012 #
Cycling 2:04:21 [3] 33.1 mi (3:45 / mi) +660m 3:32 / mi
ahr:127 max:166 shoes: Giant Defy 1
WM Club Ride: Tilford-Dockenfield-Bentley-Well-Odiham-Crondall-Weybourne
Best group to date, both socialable and good training. It helped the slower riders were absent, great route including 3k of manure covered gravelly "roads". Several longish bursts at the front including some hills, not only kept up but chased a few down including the long burn up at the end.
Best group to date, both socialable and good training. It helped the slower riders were absent, great route including 3k of manure covered gravelly "roads". Several longish bursts at the front including some hills, not only kept up but chased a few down including the long burn up at the end.
Pilates/yoga 6:00 [1]
Friday Nov 2, 2012 #
Note
Still early days, but calf reaction to Wednesday run has been a lot less than usual.
Pilates/yoga 6:00 [1]
10 AM
Cycling (ITW) 23:29 [3] 7.5 mi (3:08 / mi)
ahr:145 max:164 shoes: Giant Defy 1
Following wind felt effortless, not sure autopause works very well. HR around 150-155 after 10 mins. Need a fast effort over the tt course to calibrate my threshold level.
9 PM
Cycling (HFW) 21:50 [3] 6.3 mi (3:28 / mi)
ahr:144 max:154 shoes: Giant Defy 1
Home on the A320 with a very dim front light, glad of a fullish moon and clear skies. Autopause reset at 7 mph, now working well.
Thursday Nov 1, 2012 #
Swimming 30:00 [3] 0.86 km (34:53 / km)
4x 20m fists alternate 40m concentrate on catch. 2 x 80m (stroke broke down) 4 x 40m catch. 6 x 20m catch. 200m wu.
Been reading up swimming types (bambino) and catch. Started to feel I had it for a few strokes on the 20m's, when right elbow was higher, which suggests I have sufficient flexibilty when rolling more.
Good session. Realised how poor my stroke is, but on the plus side there's so much to improve on!
Been reading up swimming types (bambino) and catch. Started to feel I had it for a few strokes on the 20m's, when right elbow was higher, which suggests I have sufficient flexibilty when rolling more.
Good session. Realised how poor my stroke is, but on the plus side there's so much to improve on!
Pilates/yoga 6:00 [1]