Today a football legend Sir Bobby Robson died, he loved the game and was a true gentleman, a Geordie and Ipswich Town legend.
From the comments from various people from all backgrounds you can see the impact he has made.
Besides his football legacy he also setup a cancer charity last year.
There's only one Bobby Robson, one Bobby Robson.....
Friday, July 31, 2009
Thursday, July 02, 2009
Weekly Weigh-in
This week I have lost 2 1/2 lb (1 kg) with % body fat increased by 0.5%.
I suppose the 6 1/2 hours of exercise on Sunday helped. Also the heat I have been drinking more than eating.
I suppose the 6 1/2 hours of exercise on Sunday helped. Also the heat I have been drinking more than eating.
Sunday, June 28, 2009
Cowman 2009 - Race Report
Today I did the Cowman 2009 (Half Ironman distance, 1900m, 56 miles, 21km).
The race started in fog after a 15 minutes delay due to safety issues. You could only just about see the next buoy. The canoeists were also wearing high visibility vests on top of their normal gear. I was thinking putting on sun cream before leaving the hotel (without checking outside) was a bit optimistic.
I was in the first wave I started in the middle of the pack for the first time in a race. I had to be carefully as there were a lot of arms and legs all over the place but luckily the water was clear so I could see if anybody was getting too close and take some avoidance. I stayed in a pack for most of the first lap which helped with spotting the buoys. Starting the second lap I noticed a lot more of the other 2 waves going past me (different colour swim hats). I stayed focused and had I good second lap only going slightly off course in two places. It is a step exit to the swim but you got pulled out.
The transition had 3m high inflatable cartoon like figures for each of the disciplines so you knew where to exit transition.
While in T1 the person next to me said it was 42 minutes for the wave so I had a better than planned swim. T1 may be a while as I made sure I put another layer on due to the fog and temperature, also making sure I took all my nutrition with me.
The cycle was 3 laps, 2 laps of a bigger loop and then a smaller lap all having the big hill at the end. The exit and entrance to the transition had a covered grass verge to go over so you have to be a bit careful there.
The most of the course is undulating with two noticeable inclines on each lap. However after the last big hill there is a couple of miles of faster road section (slightly downhill) which I was maintaining a high speed for me. Each time going past the race venue there was a lot of support cheering you on. I was eating food every 30 minutes and also had sports drink with an added salt tablet. Due to the lower temperature I only had the drink that I started with I was prepared with a sports drink sachet which I could easily add to the supplied water at the 1 water stop per lap.
I even had a police cycle escort for part of the course, well they where a police forces triathlon club.
From my cycling GPS I completed the 57 miles (officially 56 miles) in 3:22, that’s an average of 16.9 mph with a maximum speed of 34.1 mph. My average cadence was 73 RPM which is higher for me, I was concentrating on maintaining my cadence on the whole course. The course had a total of 1,838 feet of ascent.
In T2 as it was heating up by now I decided to take off the cycle top which was a good decision. I put on some additional sun cream at this point. With my gels and tuc biscuits I also had a salt tablets with caffeine. There were 3 water stations on each of the 4 laps having water, gels and energy drink. Due to the soaring temperature on each lap I was having half a salt tablet in the water. I was using run/walk method (25/5 minutes) which helped me get the right nutrition during the walking phase. It also kept me feeling strong all the way round. The course was part through the country park, local village and cross country round a few fields for each lap. Each lap you went through the main area so you got a lot of support there plus around the park. On the last lap near the last water stop with over mile left a car (4x4) turn on to the grass right in front of me he said he did not see me, I was quite conspicuous in my pirate tri-suit (yellow with black skull and cross bones on).
I completed the run in 2:14 which is an average of 10:36 for the last mile I did it in 8:34 that’s how strong and in control I felt. There was only 700 ft of ascent on the course.
I completed it in under 6:30 (clock time on the finish line) which was good in the heat and the lack of long runs recently. All the sections everything went well apart from an unable to open the gels due to fingers too slippery as sweating in the heat.
This is a really good event which I enjoyed, they also have a team relay and sprint triathlon on the same day just starting in a later wave. It is challenging enough course for all abilities, with the run not being particularly hilly. It is well organised event and useful race gifts of a holdall bag this year plus a paper weight.
The race started in fog after a 15 minutes delay due to safety issues. You could only just about see the next buoy. The canoeists were also wearing high visibility vests on top of their normal gear. I was thinking putting on sun cream before leaving the hotel (without checking outside) was a bit optimistic.
I was in the first wave I started in the middle of the pack for the first time in a race. I had to be carefully as there were a lot of arms and legs all over the place but luckily the water was clear so I could see if anybody was getting too close and take some avoidance. I stayed in a pack for most of the first lap which helped with spotting the buoys. Starting the second lap I noticed a lot more of the other 2 waves going past me (different colour swim hats). I stayed focused and had I good second lap only going slightly off course in two places. It is a step exit to the swim but you got pulled out.
The transition had 3m high inflatable cartoon like figures for each of the disciplines so you knew where to exit transition.
While in T1 the person next to me said it was 42 minutes for the wave so I had a better than planned swim. T1 may be a while as I made sure I put another layer on due to the fog and temperature, also making sure I took all my nutrition with me.
The cycle was 3 laps, 2 laps of a bigger loop and then a smaller lap all having the big hill at the end. The exit and entrance to the transition had a covered grass verge to go over so you have to be a bit careful there.
The most of the course is undulating with two noticeable inclines on each lap. However after the last big hill there is a couple of miles of faster road section (slightly downhill) which I was maintaining a high speed for me. Each time going past the race venue there was a lot of support cheering you on. I was eating food every 30 minutes and also had sports drink with an added salt tablet. Due to the lower temperature I only had the drink that I started with I was prepared with a sports drink sachet which I could easily add to the supplied water at the 1 water stop per lap.
I even had a police cycle escort for part of the course, well they where a police forces triathlon club.
From my cycling GPS I completed the 57 miles (officially 56 miles) in 3:22, that’s an average of 16.9 mph with a maximum speed of 34.1 mph. My average cadence was 73 RPM which is higher for me, I was concentrating on maintaining my cadence on the whole course. The course had a total of 1,838 feet of ascent.
In T2 as it was heating up by now I decided to take off the cycle top which was a good decision. I put on some additional sun cream at this point. With my gels and tuc biscuits I also had a salt tablets with caffeine. There were 3 water stations on each of the 4 laps having water, gels and energy drink. Due to the soaring temperature on each lap I was having half a salt tablet in the water. I was using run/walk method (25/5 minutes) which helped me get the right nutrition during the walking phase. It also kept me feeling strong all the way round. The course was part through the country park, local village and cross country round a few fields for each lap. Each lap you went through the main area so you got a lot of support there plus around the park. On the last lap near the last water stop with over mile left a car (4x4) turn on to the grass right in front of me he said he did not see me, I was quite conspicuous in my pirate tri-suit (yellow with black skull and cross bones on).
I completed the run in 2:14 which is an average of 10:36 for the last mile I did it in 8:34 that’s how strong and in control I felt. There was only 700 ft of ascent on the course.
I completed it in under 6:30 (clock time on the finish line) which was good in the heat and the lack of long runs recently. All the sections everything went well apart from an unable to open the gels due to fingers too slippery as sweating in the heat.
This is a really good event which I enjoyed, they also have a team relay and sprint triathlon on the same day just starting in a later wave. It is challenging enough course for all abilities, with the run not being particularly hilly. It is well organised event and useful race gifts of a holdall bag this year plus a paper weight.
Testing 5km Run
On Saturday I did the 5km run just to test my ankle after feeling a bit sore from Thursday's referee training session. I kept a steady but comfortable pace until the last 400m which I went faster. Everything was ok which I was glad as I had a Half Ironman triathlon the following day.
Friday, June 26, 2009
Weekly Weigh-in
This week I gained 1 1/2 lb (0.7 kg) but my % body fat decreased by 2%.
Surprised about the weight gain as increased my volume of training this week perhaps explains the % body fat decrease.
Surprised about the weight gain as increased my volume of training this week perhaps explains the % body fat decrease.
Tuesday, June 23, 2009
Cycling by Numbers
This evening I did a 20 mile (32 km) cycle ride after work in the heat. I was doing this cycle ride by numbers, the numbers being the cadence to now when to change gears.
I could also had heart rate information but decided against using this as do not use it during a race but based on how I am feeling and how far is left. I had a couple of bottles of water with me one having the other nuun flavour salt tablet plus a few bars if I was strugling but as I had fueled correctly during the day I only used the one bottle of drink.
The course had a few long inclines and fast sections which I completed it in just over 70 minutes making it an average of 17.4 mph (28 kmph). I am pleased with this higher than normal average and I also felt ok to continue so I will be using this in my next triathlon.
I could also had heart rate information but decided against using this as do not use it during a race but based on how I am feeling and how far is left. I had a couple of bottles of water with me one having the other nuun flavour salt tablet plus a few bars if I was strugling but as I had fueled correctly during the day I only used the one bottle of drink.
The course had a few long inclines and fast sections which I completed it in just over 70 minutes making it an average of 17.4 mph (28 kmph). I am pleased with this higher than normal average and I also felt ok to continue so I will be using this in my next triathlon.
Sunday, June 21, 2009
Not so good Swim and Cycle Sessions
Today I had a not so good training.
I got up slightly later than planned but stable able to go to lake swim using my shiny new pirate swim hat. Although the base swim hat I was using I think was too low and affected my googles which I had to adjust a number of times while in the lake. Also my swim technique was worse than normal I think I was affected by the googles.
I did a few minutes on the spin bikes (easy) on the lakeside afterwards. I did get two types of nuun salt tablets.
When I got back home the weather did not look that great so I waited a few hours before going out on my bike (what a wuss!!). When I did start I got a few miles in before there were some light showers but luckily it passed.
I was doing a course I had plotted on a map to my GPS not realising the inclines and the road conditions but it was a good training ride of 80 minutes. I was meant to do more laps but due to time an weather I thought it best not to overdue it after yesterdays efforts.
I also tried out the cola Nuun tablet in my drink which was ok and my new cycle socks.
So hopefully if I make it out the swim ok at my next triathlon and the rest should then be an easy 6 hours+ of exercise in the countryside. Although I am more confident about the cycle than run which is a first even though I have done this race before.
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