This weekend I finally did my open water swim of the year which was nearly a year since my last OW swim.
It was quite a good new venue which there was a fair amount of people swimming including some from my tri club. It was a basically a 800m stretched loop which made the navigation when swimming easier than normal for me. I did 2 laps (1600m) in under 45 minutes.
The pace was not my main target but just getting used to swimming again in a lake which I quite enjoyed it again. I will be back in the pool for a few sessions this week before a triathlon at the weekend.
Sunday, May 31, 2009
Thursday, May 28, 2009
Weekly Weigh-in
This week I have lost 1 lb (0.5 Kg) and my % body fat remaining the same.
This is likely due to the long cycle ride in the heat. Although I am feeling the affects now of overtraining and am resting more so likely to be an weight increase next week.
This is likely due to the long cycle ride in the heat. Although I am feeling the affects now of overtraining and am resting more so likely to be an weight increase next week.
Wednesday, May 27, 2009
Slight Injury
Sunday, May 24, 2009
Long Cycle Ride in the Sun
Today I did my longest cycle ride (excluding races), it was a massive 68 miles (110 km).
It took a bit over 4:30 which makes it an average of 15 mph (24 kmph). My main goal was the distance but also had over 1,500 ft (450m) of climbs along this route which was not helped by the temperature reaching 28c (82F).
I was fully GPS'd for this ride. I had my main cycle GPS with the route uploaded so I could easily navigate the route, as I only knew about 1/4 of the route. I also had another sports GPS device which was also tracking me but this does not have maps on (which I had forgot to setup for HRM and Cadence sensor). In addition to this I had my GPS enabled mobile as a backup which was turned off until if I needed it. In addition to the GPS data that also included Heart Rate and Cadence information I had another (non-GPS) cycle computer on the bike which I just used for the actual time, temperature and speed. So I have quite a lot of real time information available to me with most of it available to review afterwards!!!
The route was nice with it all being in the countryside which was effectively a big loop around the town about 15 miles out. The route was ok until I got about 1/4 the way round which I was meant to go down a lane which was a ford that had water at the bottom. Instead of attempting to go through it, there was only one other route I could take without a going back for a few miles this took my on a single lane A road for less then a mile, luckily it was a slow section but had a few short inclines.
After that there was a few more inlinces for the next 10 miles with a couple of serious inclines which I was in lowest gear with my heart rate getting high. A bit after half way I stopped at a shop to fill up my water bottle as I was unsure how many more shops there would be on this countryside route and wheter they would be open on a Sunday. While setting at the bench I noticed that pond had a duck island, I wondered if that was claimed on expenses like a recent MP has allegey done.
The next section of road was narrow for a few miles before got back to a normal. There was not that many cars around there were a few cyclists which I overtook a few and none overtook me. At this point I was using my aerobars a bit more as the road was better and I was getting a good cruising speed. I then turn back north (heading back) about 2/3 the way round on a B road which was really good and for over a mile I was doing a good time trail keeping the speed at about 25 mph (40 kmph) until an incline next to a RAF base. This was the third airstrip along this route.
I was then on lanes and hills that I have cycled on before which there was another couple of inclines and A roads to cross and one with less then a mile to go along. At least I did not get stopped by the rail crossing this time a few miles for the end. However I did see somebody coming out of a shop with an ice-cream and I did think about stopping and going back for one but I carried on. To only then go past a fete of some sort which I could smell the BBQ and there was also an ice-cream van.
I was pleased I made it round and I was happy with the nutrition but could have done with some more sports drinks but I was eating more solid food (about 100 calories) every 30 minutes which was helping.
Before doing this route again I will make a few more changes in particular near the start in the top right of the loop to extend out a bit to use hopefully better roads. Plus the top left of the loop to avoid the ford and any water in it. But the cycle GPS was good as it just showed another maps to quickly navigate I had to stop only a couple of times were there was two roads going roughly in the same direction until I zoomed in on the map.
Technically I may need to improve my cadence rate which the average was just 67 it is recommended to be about 80-90.
However this was good training for my first triathlon of the year which is in a few weeks which just has a 40km cycle route and I have done 3 laps of a few weeks ago.
It took a bit over 4:30 which makes it an average of 15 mph (24 kmph). My main goal was the distance but also had over 1,500 ft (450m) of climbs along this route which was not helped by the temperature reaching 28c (82F).
I was fully GPS'd for this ride. I had my main cycle GPS with the route uploaded so I could easily navigate the route, as I only knew about 1/4 of the route. I also had another sports GPS device which was also tracking me but this does not have maps on (which I had forgot to setup for HRM and Cadence sensor). In addition to this I had my GPS enabled mobile as a backup which was turned off until if I needed it. In addition to the GPS data that also included Heart Rate and Cadence information I had another (non-GPS) cycle computer on the bike which I just used for the actual time, temperature and speed. So I have quite a lot of real time information available to me with most of it available to review afterwards!!!
The route was nice with it all being in the countryside which was effectively a big loop around the town about 15 miles out. The route was ok until I got about 1/4 the way round which I was meant to go down a lane which was a ford that had water at the bottom. Instead of attempting to go through it, there was only one other route I could take without a going back for a few miles this took my on a single lane A road for less then a mile, luckily it was a slow section but had a few short inclines.
After that there was a few more inlinces for the next 10 miles with a couple of serious inclines which I was in lowest gear with my heart rate getting high. A bit after half way I stopped at a shop to fill up my water bottle as I was unsure how many more shops there would be on this countryside route and wheter they would be open on a Sunday. While setting at the bench I noticed that pond had a duck island, I wondered if that was claimed on expenses like a recent MP has allegey done.
The next section of road was narrow for a few miles before got back to a normal. There was not that many cars around there were a few cyclists which I overtook a few and none overtook me. At this point I was using my aerobars a bit more as the road was better and I was getting a good cruising speed. I then turn back north (heading back) about 2/3 the way round on a B road which was really good and for over a mile I was doing a good time trail keeping the speed at about 25 mph (40 kmph) until an incline next to a RAF base. This was the third airstrip along this route.
I was then on lanes and hills that I have cycled on before which there was another couple of inclines and A roads to cross and one with less then a mile to go along. At least I did not get stopped by the rail crossing this time a few miles for the end. However I did see somebody coming out of a shop with an ice-cream and I did think about stopping and going back for one but I carried on. To only then go past a fete of some sort which I could smell the BBQ and there was also an ice-cream van.
I was pleased I made it round and I was happy with the nutrition but could have done with some more sports drinks but I was eating more solid food (about 100 calories) every 30 minutes which was helping.
Before doing this route again I will make a few more changes in particular near the start in the top right of the loop to extend out a bit to use hopefully better roads. Plus the top left of the loop to avoid the ford and any water in it. But the cycle GPS was good as it just showed another maps to quickly navigate I had to stop only a couple of times were there was two roads going roughly in the same direction until I zoomed in on the map.
Technically I may need to improve my cadence rate which the average was just 67 it is recommended to be about 80-90.
However this was good training for my first triathlon of the year which is in a few weeks which just has a 40km cycle route and I have done 3 laps of a few weeks ago.
Friday, May 22, 2009
Are you a Fasthole or Slowhole?
I came across this article about runners perception of fast or slow runners.
Its good to remember that there is always people faster or slower than you but at least you are out there doing it.
Its good to remember that there is always people faster or slower than you but at least you are out there doing it.
Thursday, May 21, 2009
Referee Training Session
Tonight I completed my first referee fitness session as a refreee fitness coordinator :-)
The main session was a various sprints of upto 50m and another set with change of direction and speed. Afterwards we had a game of football which was a good warm down and I even scored a goal and then later an o.g. trying to clear a shot.
The main session was a various sprints of upto 50m and another set with change of direction and speed. Afterwards we had a game of football which was a good warm down and I even scored a goal and then later an o.g. trying to clear a shot.
Weekly Weigh-in
This week my weight has increased by 1/4 lb (0.1 Kg) but my % body fat has decreased by 1%.
This means my overall muscle mass has increased. This is likely from the amount of short and faster bursts in the sessions I have been doing this week.
This means my overall muscle mass has increased. This is likely from the amount of short and faster bursts in the sessions I have been doing this week.
Wednesday, May 20, 2009
Two Brick Sessions
Today I did two short brick sessions on the way to and from work.
This morning I did a reverse super sprint brick. It was a fairly fast 2.8 miles run followed by a 3 mile cycle.
Then after work I cycled 9 miles with a fast 3 miles run. The flies were out for this cycle ride which was in the countryside more than teh earlier ride.
The cycle ride was good as it was on my town hybrid bike with with a bike bag on the back as well for extra resistance.
I was pleased with my pace on the run espically the second one after the longer ride after work. Just need to up my endurance now.
This morning I did a reverse super sprint brick. It was a fairly fast 2.8 miles run followed by a 3 mile cycle.
Then after work I cycled 9 miles with a fast 3 miles run. The flies were out for this cycle ride which was in the countryside more than teh earlier ride.
The cycle ride was good as it was on my town hybrid bike with with a bike bag on the back as well for extra resistance.
I was pleased with my pace on the run espically the second one after the longer ride after work. Just need to up my endurance now.
Saturday, May 16, 2009
Just a couple of races this morning
I did a bit of training this morning. A 5km parkrun and then the Silchester 5 mile xc fun run plus cycling to and from both races on my town bike.
At the parkrun there was free lucozade stuff including some of their new stuff out on Monday. The recovery bar was really nice, strawberry, oats flapjack with white chocolate although they did not have any of their recovery drinks.
The 5 mile was tough as there was rain and wind at the start and then about half way round. There was a couple of inclines with one big hill which I had to walk near the top as my legs were starting to get fatigued.
However I got a PB (first 5 mile race) there was also a BBQ opposite the pub, so a hot dog and Guinness was had as part of my recovery before I headed back in strong head wind but at least the rain had stopped.
I took a well deserved rest when I got back home.
At the parkrun there was free lucozade stuff including some of their new stuff out on Monday. The recovery bar was really nice, strawberry, oats flapjack with white chocolate although they did not have any of their recovery drinks.
The 5 mile was tough as there was rain and wind at the start and then about half way round. There was a couple of inclines with one big hill which I had to walk near the top as my legs were starting to get fatigued.
However I got a PB (first 5 mile race) there was also a BBQ opposite the pub, so a hot dog and Guinness was had as part of my recovery before I headed back in strong head wind but at least the rain had stopped.
I took a well deserved rest when I got back home.
Thursday, May 14, 2009
Weekly Weigh-in
This week I have gained 1/2 lb (0.2 Kg) but my % body fat has decreased by 1%. In addition my waist has also decreased.
My exercise had increased with a long(ish) cycle ride but I did increase my food intake a bit too much. Hopefully next week should be better.
My exercise had increased with a long(ish) cycle ride but I did increase my food intake a bit too much. Hopefully next week should be better.
Wednesday, May 13, 2009
A bit of training
I just did a bit of training this afternoon.
At lunchtime I did a spin session followed by 10 minutes on the treadmill at a fast but comfortable pace. Plus another 10 minutes on a cross trainer to recover.
Then tonight I did a swimming drill session followed by a run. I was planning to do a nice easy 4 mile (6 km) run. However it turned in to a 8.2 mile (13.2 km) undulating run.
I will take it slightly easier tomorrow.
At lunchtime I did a spin session followed by 10 minutes on the treadmill at a fast but comfortable pace. Plus another 10 minutes on a cross trainer to recover.
Then tonight I did a swimming drill session followed by a run. I was planning to do a nice easy 4 mile (6 km) run. However it turned in to a 8.2 mile (13.2 km) undulating run.
I will take it slightly easier tomorrow.
Sunday, May 10, 2009
Longish Cycle
This afternoon I did a long(ish) cycle for me. It was 39 miles (63 km) and took 2:40 which is an average speed of 14.5mph (23.5 kmph). However that does not take in to account the hills and the heat.
I was also trying out my garmin edge 705 for the first time. It was good as it had all the normal speed/distance and time but also maps so it could help with navigation. It even has a route planning mode which I found useful but you still need to use common sense as to avoid some main roads which it was trying to route me on. I will just need to customise some of the screens so they have more appropriate information displayed.
I was also trying out my garmin edge 705 for the first time. It was good as it had all the normal speed/distance and time but also maps so it could help with navigation. It even has a route planning mode which I found useful but you still need to use common sense as to avoid some main roads which it was trying to route me on. I will just need to customise some of the screens so they have more appropriate information displayed.
Saturday, May 09, 2009
No longer Parkrun Age Category Record Holder
I am no longer Parkrun Age Category Record Holder :-(
It just lasted a week it has been improved by under a minute but I think that will be just to fast to reach within a month when I would next be able to do that event. However my photo of us at the start was in the local weekly newspaper.
It just lasted a week it has been improved by under a minute but I think that will be just to fast to reach within a month when I would next be able to do that event. However my photo of us at the start was in the local weekly newspaper.
Friday, May 08, 2009
Another indoor sprint tri
After my main weight and core exercises at the gym I did an another indoor sprint triathlon. This time I increased the cycle section from 6km to 8km with the row still 1500m and run of 2km with 30 seconds rest in between each (so it does not matter where the equipment is in the gym).
Overall my time was 25:50 with the following section times.
Row = 6:12
Cycle = 9:02
Run = 9:34
This was a good session as the row was just 13 seconds away from my quickest time. The cycle time was under a minute more than the first time I did this despite this being 2km further, this was a fairly high effort for me. Then the run was 21 seconds quicker thean ever despite the increased effort on the bike which I maintained the speed and increased near the end.
It was a hard effort but I am pleased with the results and how I felt when doing it in a warm gym without any noticable air flow.
Overall my time was 25:50 with the following section times.
Row = 6:12
Cycle = 9:02
Run = 9:34
This was a good session as the row was just 13 seconds away from my quickest time. The cycle time was under a minute more than the first time I did this despite this being 2km further, this was a fairly high effort for me. Then the run was 21 seconds quicker thean ever despite the increased effort on the bike which I maintained the speed and increased near the end.
It was a hard effort but I am pleased with the results and how I felt when doing it in a warm gym without any noticable air flow.
5km Age Category Record Holder at Parkrun Event
I only found out at the end of the week in the weekly Parkrun email newsletter that I am the current record holder for my age category at the 5km event I did in Gorleston.
It was only the 2nd event at this location but I still had to put in the effort. However it will be a few weeks until I can do that event again which would be a day before a triathlon so not sure about the effort I can put in then. In the meantime I will have to see how long the record lasts, I will be keeping an eager eye out for the results.
It was only the 2nd event at this location but I still had to put in the effort. However it will be a few weeks until I can do that event again which would be a day before a triathlon so not sure about the effort I can put in then. In the meantime I will have to see how long the record lasts, I will be keeping an eager eye out for the results.
Weekly Weigh-in
This week I have lost 3 1/3 lb (1.7 Kg) with my % body fat down 0.5%.
The strange thing was I did not do that much different apart from the 3 hours of cycling but I did do shorter but more intense runs.
The strange thing was I did not do that much different apart from the 3 hours of cycling but I did do shorter but more intense runs.
Run4Fun 5km
On Wednesday I did the Run4Fun 5km in Basingstoke which is a men only charity event raising money for cancer research uk.
This was the first ever race I had done some 7 years ago so is a special race for me which I have tried to do it every year since. It is a good event as it starts and finishes on the local track and the rest is on grass around the park and pitches (football and rugby).
The first time I walked/jogged round in 40 minutes plus this year I did in 22 minutes 18 seconds (according to my watch as not a timed event). I went off at a hard but controlled pace and kicked when on the track for the last 350m and was overtaking a lot of people then. I don't think it is an accurate 5km (at most about 4.5 km) but is a fun run so does not need to be.
This year I had my Ipswich Town top on with my blue Ironman cap so I was fairly unique dressed, there was actually two other town supporters in the away black colours.
Just to mention a few people there was lots of different football shirts, a few local running clubs, fireman in full gear with breathing tanks (plus with fire engine at the end), soliders running in boots, spiderman, superman, sumo wrestlers and no norwch city fans!!
This was the first ever race I had done some 7 years ago so is a special race for me which I have tried to do it every year since. It is a good event as it starts and finishes on the local track and the rest is on grass around the park and pitches (football and rugby).
The first time I walked/jogged round in 40 minutes plus this year I did in 22 minutes 18 seconds (according to my watch as not a timed event). I went off at a hard but controlled pace and kicked when on the track for the last 350m and was overtaking a lot of people then. I don't think it is an accurate 5km (at most about 4.5 km) but is a fun run so does not need to be.
This year I had my Ipswich Town top on with my blue Ironman cap so I was fairly unique dressed, there was actually two other town supporters in the away black colours.
Just to mention a few people there was lots of different football shirts, a few local running clubs, fireman in full gear with breathing tanks (plus with fire engine at the end), soliders running in boots, spiderman, superman, sumo wrestlers and no norwch city fans!!
Started to Cycle again
At the weekend I started to up more cycling to double figure mileage on my racing bike. I decided to do a few laps of the cycle route of my first triathlon of the year.
As there was a major road to cross I decided to drive over to a village and then cycle the lap from there. Only when I got there I realised that I had left the two drinks bottles on the table back at my parents!!
I had luckily taken some other drinks with me so I had a sports drink which fitted losly in the drinks cage so I had to be extra careful when cycling on the country lanes not to drop the drinks bottle as could quite easily damage my bike.
Due to this and the poor weather I only did 1 lap (12 miles / 20 km) although I had earlier completed a timed 5km run.
The following day I decided that I would cycle further and started from my parents. The start and end 3 miles (5km) were really easy as I was cycling that section with my mum.
I completed 2 laps of the course (24 miles / 40 km) but I had a mixture of training. The first 1 1/2 laps I did it fast which I was pleased with as I only had my GPS device the two other cycle gadgets are not yet working. I was using the aero bars which I felt comfortable doing which my core muscles were good due to the other training I have been doing.
We then stopped at a new cafe on the route to try it which was good research although I will have to go past it twice in the race!!
I then did some hill reps with 1 1/2 reps up a long hill and then about 5 reps at a shorter but steeper hill. On the last rep up the hill I then did some speedwork for about 3/4 mile (1 km) which was good to practice near the end of my ride.
Overall this ride was 33 miles (53 km) and took about 2 1/2 hours. I was pleased with the amount of time in the saddle that I did and the mixture training. Also I have some better ideas about the course even though I did it 2 years ago.
As there was a major road to cross I decided to drive over to a village and then cycle the lap from there. Only when I got there I realised that I had left the two drinks bottles on the table back at my parents!!
I had luckily taken some other drinks with me so I had a sports drink which fitted losly in the drinks cage so I had to be extra careful when cycling on the country lanes not to drop the drinks bottle as could quite easily damage my bike.
Due to this and the poor weather I only did 1 lap (12 miles / 20 km) although I had earlier completed a timed 5km run.
The following day I decided that I would cycle further and started from my parents. The start and end 3 miles (5km) were really easy as I was cycling that section with my mum.
I completed 2 laps of the course (24 miles / 40 km) but I had a mixture of training. The first 1 1/2 laps I did it fast which I was pleased with as I only had my GPS device the two other cycle gadgets are not yet working. I was using the aero bars which I felt comfortable doing which my core muscles were good due to the other training I have been doing.
We then stopped at a new cafe on the route to try it which was good research although I will have to go past it twice in the race!!
I then did some hill reps with 1 1/2 reps up a long hill and then about 5 reps at a shorter but steeper hill. On the last rep up the hill I then did some speedwork for about 3/4 mile (1 km) which was good to practice near the end of my ride.
Overall this ride was 33 miles (53 km) and took about 2 1/2 hours. I was pleased with the amount of time in the saddle that I did and the mixture training. Also I have some better ideas about the course even though I did it 2 years ago.
1st in Age Category at Parkrun 5km
On Saturday I took part in a new (2nd event) parkrun 5km at Gorleston (Norfolk) sea front. It was a fairly tough course as it was two laps with some climbs up the cliff top and also strangely warm at that time of the morning.
Without knowing the exact route I went of the start fast and thought I would see how long I could hold the pace for. I kept the pace fast with slight recovery sections at the top of inclines.
I completed the run in 24:01 which is 9 seconds quicker than any other parkrun 5km I have done.
Later in the day I found out that I was 4th overall and 1st in my age category.
Without knowing the exact route I went of the start fast and thought I would see how long I could hold the pace for. I kept the pace fast with slight recovery sections at the top of inclines.
I completed the run in 24:01 which is 9 seconds quicker than any other parkrun 5km I have done.
Later in the day I found out that I was 4th overall and 1st in my age category.
Blood Donation
On Thursday I donated blood for the first time.
This was achievement for me as I faint just giving a sample for a blood test. However I did not faint but I was looking away.
Although I was 3 lb heavier despite giving under 500ml of blood (whatever the standard size was). Perhaps the amount of biscuits and chocolate I had afterwards did not help with the weight loss but did make me feel a lot better.
This was achievement for me as I faint just giving a sample for a blood test. However I did not faint but I was looking away.
Although I was 3 lb heavier despite giving under 500ml of blood (whatever the standard size was). Perhaps the amount of biscuits and chocolate I had afterwards did not help with the weight loss but did make me feel a lot better.
Weekly Weigh-in
This week I have gained 3 lb (1.3 Kg) with my % body fat increased by 1%.
This is mainly due to the lack of exercise during this week.
This is mainly due to the lack of exercise during this week.
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