Started of with a few hundred warm up - then into my first 600m (ever) without stopping - 12.30mins - then had a break for about 5 mins and did 750m without stopping (first ever) - 14.30 - was quite pleased - did a broken 400 warm down then a 400 sprint 7.25 mins - then a few hundred cool down.
Really pleased I managed the 750 as I am going to nee dthat on Monday
Edit - tried out my £15 tesco HRM in the water - works wonderfully HRM all the way and fully waterproof - must admit for £15 this is the best thing since ... well sliced bread Loads of functions too.
I've had a nice 10 mile bike ride - on the heavy hybrid kept on the big ring plus a swimming coaching session, only about 500m of drills.
Thursday was 17mile bike commute, and a 2.5 mile tempo run at lunch time (7:20 mile pace)...i am trying to use this once a week lunchtime run to increase my speed, anyone got any ideas on the quickest way to do this in a session? At the moment I have only about 30mins to run, so the most efficient way to increase speed is needed.
today was great, I did 45 mins swimming, mainly concentrating on technique, catch ups etc. then i had a 45 min (or so) bike ride, mostly up hills, I am the new king of shooters hill having climbed it all the way up. This was my first attempt at riding hills, and i am very proud of that. I then ran out of gears on the way back down, and scared myself a little as there was a cross wind rocking me about. Thankfully there weren't any cars nearby (they couldn't keep up)... I'm going to go for a gentle run later - 6/8miles or so, on a flat, very, very flat course.
today was a nice 20k bike followed by 5k run brick. I managed to get the run to average 7:40mile pace, which is not far off my normal 5k race pace so i am very happy with that.
now it is time to have dinner and a nice early night
I've got my first sprint coming up a bit later in the year so wanted to get a shorter distance under my belt for a bit of confidence/practice etc..
Signed up for supersprint distance, which was 250m swim (well 12 x 22m lengths 264m), 17k bike and 3.4 run. (Odd distances I know!)
Was pretty nervous before the swim but a guy who was going after me who'd done a few just said 'Don't go off too fast'..and so I stuck to that.
Took the swim very steady and did it the 4m50 mark..T1 went very smoothly and so on to the bike.
Had to sit at an opening junction for about 30 secs to start with which was really frustrating, but then got going. Managed to keep a decent avg speed up on the way out but coming back was into a fierce headwind and was really hard work. Got back in just over 32 mins, so considering the wind was pleased.
Run was really hard..had a bad stitch for the first lap, but managed to up the speed a bit on the second for a time of 14.40ish.
Got the results yesterday so was very pleased to have finished fourth.
Started scientific experiment today with comparrison of standard road bike against aero bike.
20 miles on road bike followed by same 20 on tt bike.I will alternate the bikes next time poss thursday if weather ok.Should eventually conclude how much per second it costs,and whether its worth the cost in both £'s and WAT.
Comments
Swim 1500m - 34.26 (4mins off my pb)
Started of with a few hundred warm up - then into my first 600m (ever) without stopping - 12.30mins - then had a break for about 5 mins and did 750m without stopping (first ever) - 14.30 - was quite pleased - did a broken 400 warm down then a 400 sprint 7.25 mins - then a few hundred cool down.
Really pleased I managed the 750 as I am going to nee dthat on Monday
Edit - tried out my £15 tesco HRM in the water - works wonderfully
I did ...
500m lake swim (lake 32, bloody cold at first)
52-ish K bike
2.5K brick run.
All one after the other though "transitions" weren't speedy!
Then tonight, 1020m drills in the pool.
didds
Tues - 1hr interval bike session on Turbo
Wed - 1hr interval bike session round Regents Park + 1hr interval run session tonight
1.2k swim today - 2x400m, then 100s and 50s.
Brick tomorrow though
Ran 13k on Tuesday and not so bad.
Yesterday swam 3000m in 500m chunks and felt fine.
Training's weird.
3k swim on Wednesday night, also felt very good.
Cycled to work yesturday 12miles and need to go for another ride today
Running Sunday
Thursday was 17mile bike commute, and a 2.5 mile tempo run at lunch time (7:20 mile pace)...i am trying to use this once a week lunchtime run to increase my speed, anyone got any ideas on the quickest way to do this in a session? At the moment I have only about 30mins to run, so the most efficient way to increase speed is needed.
And now i'm dead. [X(]
Today, lots of laying around and cake eating followed by a 5 mile run on a new route ive been thinking about running easy 8 min miles.
Mile reps and swimming tomorrow....
now it is time to have dinner and a nice early night
Did my first tri yesterday - and finished fourth, so very pleased with that.
Swim planned for tomorrow.
Did a 4 k run today the furthest ive been since the injury, felt a little discomfort and my calf aches but didnt feel too bad.
Tue - Going to Regents park in the morning to do a 20km TT
Wed - Regents park for int session with Tri Club.....
I've got my first sprint coming up a bit later in the year so wanted to get a shorter distance under my belt for a bit of confidence/practice etc..
Signed up for supersprint distance, which was 250m swim (well 12 x 22m lengths 264m), 17k bike and 3.4 run. (Odd distances I know!)
Was pretty nervous before the swim but a guy who was going after me who'd done a few just said 'Don't go off too fast'..and so I stuck to that.
Took the swim very steady and did it the 4m50 mark..T1 went very smoothly and so on to the bike.
Had to sit at an opening junction for about 30 secs to start with which was really frustrating, but then got going. Managed to keep a decent avg speed up on the way out but coming back was into a fierce headwind and was really hard work. Got back in just over 32 mins, so considering the wind was pleased.
Run was really hard..had a bad stitch for the first lap, but managed to up the speed a bit on the second for a time of 14.40ish.
Got the results yesterday so was very pleased to have finished fourth.
20 miles on road bike followed by same 20 on tt bike.I will alternate the bikes next time poss thursday if weather ok.Should eventually conclude how much per second it costs,and whether its worth the cost in both £'s and WAT.
brilliant -was thinking the same thing!