Showing posts from January, 2013

Ironman M-Dot Cupcakes

A few Ironman M-Dot cupcakes, courtesy of my lovely wife x

Not all for me

Stepping it up - cross-training included

Managed a brief 'strides' session this morning: After a 10 min warm up, I completed 12x (30 sec fast + 30 sec recovery) sets, followed by the normal cool down.

A week of running (5 separate sessions) and some swimming but no biking, which I intend to put right this coming week.

The plan looks something last this:

Mon - Run: strength set (0:45) + Bike Turbo: power set (1:00)
Tue - Bike: commute inc. hill work + easy return (2:00)
Wed (my birthday) - skiing at snowdome (2:00)
Thu - Run: 5km time trial + w/u and c/d (0:45)
Fri - Bike: commute incl hill work (1:00) + Run: Strides, 14 sets (0:45)
Sat - Club Swim (1:00)
Sun - Run: long aerobic Z2-Z3 (2:15)

Stepping it up a little from the 6-8 hours in the last fortnight to back above 10 hours plus. Need to get back into 3 week cycle, 10-12 hours for 2 weeks and then a single week at approx. half volume.

Obviously, Wednesday includes something a little different but cross-training is allowed!

Focus on running and swimming and using my new 910XT

The last week has not been 'all about the bike' and has focused mostly on running and swimming.

A couple of hard interval run sets, mixing Z2 with Z4 were included, the first with 8min Z4 / 2min Z2 sets and the second 1km Z4 / 1km Z2. Also logged a 'push and run' set and some hill work. Not managed to include a 'strides' set yet but hope to get that in today. My speed and average pace is improving and so I might try some 5km or 10km time trials next week and at the same time review my lactate threshold level, which could result in some revisions of my HR zones.

In the Club swims we have been mixing some long endurance sets with some time trials, especially over 200m and 400m distances. My times on Saturday were a little disappointing although I have been experiencing some mild back pain that I think effected my performance. I logged the 200m at 3:19 and the 400m at 7:10. I recently logged the 400m at sub 7, so some work to be done there. My swimming improved a…

Interval set

Despite the snowy conditions I have managed to get in some running training - approx. 3.5 hours over last 4 days. On Sat/Sun it was mostly off-road - lots of fun running through fields of fresh snow.

Monday I completed what I call a 'push and run' set around Preston Park in Brighton when I run circuits which include 6x sets of exercises (each exercise set is 10 push ups, 10 dips, 10 lunges, 10 squats and 10 step-ups) - a bit of strength work in between some running (easy Z2 and faster Z4).

Keeping in the theme of mixing easy aerobic Z2 work and more intense Z4 training (trying to minimise the time spent in between, i.e. Z3) I was pleased with this morning's effort, as follows:

10 mins warm up
4x (8 mins Z4 + 2 mins Z2)
10 mins cool down

For the Z4 sets my pace was around 4:00 to 4:15 mins per km. I thought I would slow in the latter sets but I was quite consistent and actually ended quite strong. Not bad considering the time spent in Z4 was generally longer than my usual i…

Race Report: IG City Challenge

After at least a fortnight of decent training volume (10-12 hours per week) last week was down as recovery (normally around 50% of previous week).

I took Monday and Friday as full recovery days. Tuesday I completed a decent power set on the turbo and Wednesday included an easy morning run and my normal evening club swim (1.5 hours).

On Thursday I spent the morning working before heading up to London to Excel for the bike show and Nocturne series - IG City Challenge.

I made reasonable time so was able to have a good look around the show before the bike race. I enjoyed seeing some of the latest bikes and new kit, albeit I found nothing to really interest me. I spent 30mins listening to a seminar on lactate threshold tests and setting up your HR zones - again nothing really that I didn't already know but interesting enough.

Around 5pm I ventured back to my car to get my bike and kit out for the evening entertainment - the IG City Challenge.

A good size track had been constructed in o…

A tailing off at the end of last week

Are we already half way through January?
Last week started well (see blog post:
By Friday I had already completed nearly 6 hours on the bike, 2.5 hours running and 1.5 hour swim (looking good!). Unfortunately as the weather turned so did my appetite for training. Saturday’s club swim (another hour in the pool) went well – another tough session:
2.1km broken down as follows – 600m warm up (various drills/sets) then 300m focus on arm position (including high elbow / straight arm) followed by 24x 50m for the main set.
Coach MT commented on my straight arm technique – at first I thought it a little uncomfortable and I was thrashing about a bit, however he claimed that my arm entry looked about right (slighty wider) and that it may be something I should look to incorporate. It certainly did get easier as the set progressed and I was pleased that I did not experience any fatigue in my arms. A lot of endurance swimmers and Ironman …

Latest Breakfast Smoothie

Fresh spinach
Frozen berries
Greek yogurt
Granola top


Training Log

For Christmas I was lucky enough to receive Joe Friel's training diary (thank you Secret Santa!), which I will try to keep updated with my training notes, weekly goals, nutrition, times and distances. In addition it has boxes for recording a measure of sleep, fatigue, stress and soreness (score 1-10). You could argue it is simply another thing to keep updated and why add this manual method of recording data when I have spent so much money on buying the latest Garmin technology and so often go to the trouble of downloading data to Training Peaks for further analysis.

Well Training Peaks remains my preferred platform for analysing training data however the discipline of recording details on paper of how you feel and what you eat is quite powerful and sometimes focuses your mind. I do like the idea of coming up with weekly targets and not simply to train so many hours or complete a chosen distance in a speicifc time.

This week my weekly goals are:

1. Introduce more strength exercises…

Loads of Training!

I am pleased that I have followed up my long New Year Day's run + turbo session with further training to get me back in shape post the festive period.

Wednesday (first day back in the office) was Club Swim night, a good 1:30 session with drills sets and some pace control. Even ended up doing one-arm underwater doggy paddle with head out the water then head in, to help with the pull through the water - not sure where the Coach got that one from!

Thursday, it was on the singlespeed bike (my road bike has a puncture - will sort out this weekend) for the 2 hour round-trip Brighton commute. In the morning I completed 3x tempo sets at slightly higher cadence/speed (30km/h plus) with recovery between each. The return ride was mostly at an easy pace as I had decided to join Coach MT and some of the HAT guys for a run session at 8pm.

For the run session we focussed on 'Strides' 12x fast, yet smooth and light on our feet, sandwiched between a warm up and cood down run. I was surpris…

Happy New Year - a good start on the training front

Day 4 of the 14-day program went to plan on the 31st. 3 sets of the following:

6x (40 sec + 20 sec) @ 95% + 50% max. power with 4 min recovery spins between each of the 3 sets. With a 5 min warm up all done within 35 mins.

No more training on New Year's Eve except for a bit of dancing. Little drinking as I was driving so a good opportunity to get up on New Year's Day and go for an early run.

By just gone 7am I was up and out the door for an easy Zone 1-2 long run on a beautiful morning following a rolling route.
I managed 25 km (in approx 2 hours 20 mins) for the longest run I have completed for a couple of months.

Back for a green smoothie (spinach, 2x bananas, frozen berries, skimmed milk and honey). Then after a nice coffee I was back out for a walk with the wifey and the dogs at Sullington Warren (pictured below).

Great start to 2013.