@ sfuller - did you make the course slightly long? My Garmin (and those of 2 friends from different waves) put it at about 300m long. Even so, smashed my old PB of 53:50 so 7:20 off that (since February) - now if I can keep making these kinds of improvements i'll be laughing!
No training over the last few days as been away with my family.
Signed up for a dualathon on Friday so today I thought I'd have a full race distance practice run.
Oh and I've never done a brick before so this is also my first one!
2mile Run - 10mile bike - 2 mile run. completed it comfortably but was harder work than I'd imagined, but do that a couple more times before my race next wednesday.
attempted a brick, but in hindsight a bad idea as knee and hip are not fully healed yet... 40 mins turbo but only managed 10 mins run before the twinges started and I decided stop... lots of stretching and foam rollering... on the up side, my ribs (yes, yet another injury) are feeling like they'll be up for swimming, yey... physio tomorrow :-)
Nice brick yesterday - about 8 miles on the bike (including a fairly steep hill, twice) and then a 5k run. Felt pretty good on the run, but still a little slower than i would like.
Today's 'recovery' swim was hard. It felt like I had weights attached to my arms and legs.
the sun wasn't out yesterday for my 24mi ride, but at least it wasn't tamping it down or blowing a gale like the week before.
not tamping it down meant i took 6min off the overall ride time, which was satisfying. starting to build confidence on the tri-bars too which i think is helping get the time down.
First ever brick session today. 10k cycle followed by a 5k run.
Cycle 25 mins (London roads so a fair bit of traffic dodging involved)
T1 3m 30secs (includes unlock front door, carry bike up 2 flights of stairs, unlock flat door, run in, realise running on wood floor with cleats, possible huge GAT implications!! swear, get out of bike shoes, change from cycling shorts to running tights and trainers, run to door, run back and get keys, run out door :-) )
Run 26 mins
Not particularly fast but the sensation of running after bike was interesting and the heart rate shot up initially.
Things I learned
1. At least one person on London roads will try to main you during any cycle
2. There's a good reason transition area floors are not wood (at least I hope that's the case)
3. I'm not Beyonce so keep the outfit changes to a minimum
(my week started Sunday - give me a break, it was the first outdoor run for 4weeks since injury [;)]
sun: 6mile run, 40mins turbo... thought I'd b*gg**d my knee, so loads of stretching and foam roller
mon: woke up, knee ok... yey.. 40mins spin
tue: 18mile commute each way on new single speed bike (10mins off my usual time... prob a combination of the forced spin/turbo training and that I'm now carrying 4kg less metal)
Just back from the tri clubs' circuit which I did twice (35.5kM) I completed it in 56.12 which is a bit down on my pb, but happy enugh for a training session
Comments
Tues am - 40min Swim
Weds - Sports Massage
Thurs am - 40min Swim
Thurs - 30k turbo (40mins)
Duathlon on Wednesday evening; short pool session this morning. Rest until race on Sunday.
40km tt tonight
raced f3 wed night event 2 days ago
Sat - Eton SS tri - 1hr 06min
Sun - 8 mile tempo run
Mon - 3 km swim (drills - intervals) 1hr treadmill hill setting (surprisingly hard!!)
Tue - 20mle TT
Wed - Swim 400m x 6 - Physio (sports massage afternoon)
Thu - 60 mile bike 7 mile brick run (looooooooovely day!! rode around Eynsford, Ightam, Tonbridge way - Garden of England [:D])
Fri - Swim Drills (PT paddles) 45min spin class then 30 min treadmill
Tommorow - REEEEEEEEEESSSSSSSSST
I get to do so much more training when I'm working lates, gotta get it in tho, next weeks half term so I'll be entertaining my daughter [;)]
Am shattered!
Brick Saturday ...bike - run - bike - walk...1 hours worth...
body feeling kn'cd now so better taper properly for rest of week..before next sunday...
does puncture repair training count?...might try that today...
bums. hope the sun's out tomorrow when i do go out.
@ sfuller - did you make the course slightly long? My Garmin (and those of 2 friends from different waves) put it at about 300m long. Even so, smashed my old PB of 53:50 so 7:20 off that (since February) - now if I can keep making these kinds of improvements i'll be laughing!
Signed up for a dualathon on Friday so today I thought I'd have a full race distance practice run.
Oh and I've never done a brick before so this is also my first one!
2mile Run - 10mile bike - 2 mile run. completed it comfortably but was harder work than I'd imagined, but do that a couple more times before my race next wednesday.
Today's 'recovery' swim was hard. It felt like I had weights attached to my arms and legs.
not tamping it down meant i took 6min off the overall ride time, which was satisfying. starting to build confidence on the tri-bars too which i think is helping get the time down.
1 hour spin session : HR @ 137 (spin bike)
3 min transition
30 min run session : HR @ 141 @ 10kph, 1 % gradient (treadmill)
Felt pretty darn good.
Got an hour road run to do tonight, which should be cruisey!
Interval training 2 mins work, 1 mins rest
Kettlebell swings/snatches x5
Boxing bag work (hands & feet) x5
mixing it up this week!
Cycle 25 mins (London roads so a fair bit of traffic dodging involved)
T1 3m 30secs (includes unlock front door, carry bike up 2 flights of stairs, unlock flat door, run in, realise running on wood floor with cleats, possible huge GAT implications!! swear, get out of bike shoes, change from cycling shorts to running tights and trainers, run to door, run back and get keys, run out door :-) )
Run 26 mins
Not particularly fast but the sensation of running after bike was interesting and the heart rate shot up initially.
Things I learned
1. At least one person on London roads will try to main you during any cycle
2. There's a good reason transition area floors are not wood (at least I hope that's the case)
3. I'm not Beyonce so keep the outfit changes to a minimum
4. I need to do plenty more brick sessions......
My general current programme is :
Mon; 10x 1min intervals on turbo
Tue; Local Tri Clubs' TT
Wed; 60kM on turbo
Thu; competetive time trial or bike based tt training
Fri; 21kM (half marathon) run
Sat; recovery
Sun; Solo century ride or group ride
Last night was the 60kM turbo session, I just get stuck into it no gimmicks and covered it in 82 minutes (43.9kmh) close to my pb but not quite there.
Good to be back and I'll start a new contraversial thread again soon!!
(my week started Sunday - give me a break, it was the first outdoor run for 4weeks since injury [;)]
sun: 6mile run, 40mins turbo... thought I'd b*gg**d my knee, so loads of stretching and foam roller
mon: woke up, knee ok... yey.. 40mins spin
tue: 18mile commute each way on new single speed bike (10mins off my usual time... prob a combination of the forced spin/turbo training and that I'm now carrying 4kg less metal)
weds: 4k row, 5k fartlek... knee twinging, but ok... double yey
thursday: 18mile commute this morning and again this evening.. an hour sports massage at 10am [:D]
10mins RPE3
10mins RPE5
10mins RPE7
15mins RPE5
15mins RPE3
Not bad but wow was it hot work as no aircon in gym :-( just like my loovley Turbo at home)
Today recovery day, but I did take the S1 out for a short test ride
Not much this week due to work commitments :-( Only got in two swims and a run. Going out for a 40mile+ blustery ride in a minute.
I felt very strong and on the flat stretches I was rouling at 30kMhish
Great Stuff!