Tuesday 30 December 2008
Found a Hunt
There I was, out on my usual Tuesday lunchtime ride and all of a sudden out on a quiet lane I'm stuck in a traffic jam. Lots of 4x4's queueing along the road which I'm able to easily get past, but at the front is a whole load of horses with riders. Clearly a hunt getting ready for the off. Really quite exciting and for once I didn't have my camera with me. It wasn't until they turned off the road into a field that I realised that my phone also takes pictures. Not sure how well they'll come out.
Monday 29 December 2008
2008 Training Miles
Have managed to cover over 14,000km swimming, biking and running in 2008.
For those of you who work in real money the numbers are: 8,734 miles (14,053km) total. 153 miles (246km) swimming, 7,508 miles (12,080km) cycling and 1,072 miles (1,724km) running.
Whilst it's not quite 2009 yet I'm counting todays mileage to the new year. Well, it is now the first week of 2009.
For those of you who work in real money the numbers are: 8,734 miles (14,053km) total. 153 miles (246km) swimming, 7,508 miles (12,080km) cycling and 1,072 miles (1,724km) running.
Whilst it's not quite 2009 yet I'm counting todays mileage to the new year. Well, it is now the first week of 2009.
Sunday 7 December 2008
My Playlist for Running Free
I've been honoured. I've been asked to submit my favourite tracks to the magazine Running Free. These are the tracks I submitted:
Fave Five
Muse – Hysteria
This is such a good track to get you spinning fast on your bike. Helps you zone everything out, put you head down and go. This track needs a health warning – do it in a safe place.
Eurythimics – Sweet dreams
This one was playing on the PA system as I completed Ironman South Africa. High on emotion I was singing along to this as a sped up towards the line.
Abba – Dancing Queen
Been dared by my team mates to include this one and to say it is my favourite track of all time
The Killers – All those Things that I have done
Good strong beat. Belting chants. Reminds you why you are training. Motivational
Maroon 5 – This Love
Strong clear rhythm to keep your legs in tempo. Be warned you might find yourself singing along.
Best of the Rest
Depeche Mode – A question of time
Mark Ronson Featuring Paul Smith – Apply Some Pressure
Kaiser Chiefs – Oh My God
Gorillaz – Dirty Harry
Radiohead – Street Spirit (Fade Out)
Paul Oakenfold – Dread Rock
Stranglers – Golden Brown
Pink Floyd – Money
Gun – Only one
Billy Idol – White Wedding
Moby – Everloving
Kasabian – Shoot shoot the runner
Yello – Oh Yeah
U2 – Party Girl
Faithless - Insomnia
Soft Cell – Tainted Love + Marilyn Manson’s version.
Fave Five
Muse – Hysteria
This is such a good track to get you spinning fast on your bike. Helps you zone everything out, put you head down and go. This track needs a health warning – do it in a safe place.
Eurythimics – Sweet dreams
This one was playing on the PA system as I completed Ironman South Africa. High on emotion I was singing along to this as a sped up towards the line.
Abba – Dancing Queen
Been dared by my team mates to include this one and to say it is my favourite track of all time
The Killers – All those Things that I have done
Good strong beat. Belting chants. Reminds you why you are training. Motivational
Maroon 5 – This Love
Strong clear rhythm to keep your legs in tempo. Be warned you might find yourself singing along.
Best of the Rest
Depeche Mode – A question of time
Mark Ronson Featuring Paul Smith – Apply Some Pressure
Kaiser Chiefs – Oh My God
Gorillaz – Dirty Harry
Radiohead – Street Spirit (Fade Out)
Paul Oakenfold – Dread Rock
Stranglers – Golden Brown
Pink Floyd – Money
Gun – Only one
Billy Idol – White Wedding
Moby – Everloving
Kasabian – Shoot shoot the runner
Yello – Oh Yeah
U2 – Party Girl
Faithless - Insomnia
Soft Cell – Tainted Love + Marilyn Manson’s version.
Sunday 30 November 2008
143 mile bike ride
Yesterday was the B-Roads Audax. 209km as two separate loops from the John Inness Centre, Norwich. Riding there and riding back took it 143.1miles.
Some photos:
Some photos:
Thursday 27 November 2008
Shirtless in November
As I was putting my lunch into my backpack this morning I couldn't help put notice that it seemed very empty. Got to the office and realised that was due to the fact I'd forgotten my shirt. I ride in cycling gear and change into my suit once here. First time I've done that in the 5+ years I've been cycling into work.
Decided against going home to fetch one and opted to wait for the shops to open. My manager's never had an excuse for lateness of "Got to buy a shirt before our meeting."
Decided against going home to fetch one and opted to wait for the shops to open. My manager's never had an excuse for lateness of "Got to buy a shirt before our meeting."
Monday 24 November 2008
Hereward Relay
Yesterday was the Hereward Relay. A four person relay from Peterborough Cathedral to Ely Cathedral, a total of 40 miles broken down into 6miles Peterbrough to Whittlesy, 12 miles to March, 10 miles to Welney and 12 miles to Ely.
I was in a team from Tri-Anglia and had landed the first stage. The short leg, so I volunteered to drive the four of us. Up at 5am to pick up Katy at 6am, Rose soon after that then Simon at 6.30am to allow plenty of time to get across to Peterborough for the 9am start.
I'd cleared the snow off my car for the second time that weekend and was on route to Katy's when I received a text from Simon. He'd been up all night. A bug had brought on diahorria and vomitting. Where were we going to get a replacement runner for stage 4 at 6am on a Sunday morning. No where was the answer. By the time I got to Katy's Simon had been sick again. There was no way I was going to let him sit in my car for two hours.
The roads out to Attleborough were heavy with snow, but once beyond Snetterton there was nothing.
I started the race in Peterborough. Not sure if I should pace myself for 6miles or 18miles. As I'd got the shortest stage of the 3 us I felt it was down to me to make up the final stage. I'd dug out my trail shoes as previous experiences on stage 2 and stage 4 of the Hereward had told me that trail shoes was a smart move. Not so, for stage 1, which is all on tarmac with the exception of 200m across a park. 6 miles of inappropriate footwear took a toll. The wind, rain and sleet also had an effect. Despite two long sleeve layers and gloves my hands and arms felt cold.
My run was okay. Not the blistering pace I'd hoped for, but okay. Need to map the route to work out the exact distance. Was halfway down the list of finishers and only 11 minutes off the fastest and 20 minutes ahead of the tail-enders.
I didn't fancy putting on wet kit ahead of stage 4, so stayed in wet kit as Katy drove me to the start of stage 3 for her run. It was now snowing heavily and settling on the roads. The conditions were really quite horrid. Felt sorry for Rose running. By the time we made March, I was too cold to remain in wet gear any longer, so knocked the idea of personal sacrifice on the head. By the time Katy had changed into her running gear and I'd changed out of mine, Rose had finished her stage and been waiting 4minutes for us.
Of the 3 of us Katy definately had the best weather and finished in sunshine. If we'd had a fourth runner they'd have had the best of all the stages, but we weren't the only team lacking a full compliment.
This is the third time I've run the Hereward Relay and now only have stage 3 remaining to complete my set. I did notice for the first time that the relay is available as an Ultra marathon for those runners who wish to do the whole thing. Maybe one year.
Full Results = http://www.marchathleticclub.co.uk/results_20081.htm
I was in a team from Tri-Anglia and had landed the first stage. The short leg, so I volunteered to drive the four of us. Up at 5am to pick up Katy at 6am, Rose soon after that then Simon at 6.30am to allow plenty of time to get across to Peterborough for the 9am start.
I'd cleared the snow off my car for the second time that weekend and was on route to Katy's when I received a text from Simon. He'd been up all night. A bug had brought on diahorria and vomitting. Where were we going to get a replacement runner for stage 4 at 6am on a Sunday morning. No where was the answer. By the time I got to Katy's Simon had been sick again. There was no way I was going to let him sit in my car for two hours.
The roads out to Attleborough were heavy with snow, but once beyond Snetterton there was nothing.
I started the race in Peterborough. Not sure if I should pace myself for 6miles or 18miles. As I'd got the shortest stage of the 3 us I felt it was down to me to make up the final stage. I'd dug out my trail shoes as previous experiences on stage 2 and stage 4 of the Hereward had told me that trail shoes was a smart move. Not so, for stage 1, which is all on tarmac with the exception of 200m across a park. 6 miles of inappropriate footwear took a toll. The wind, rain and sleet also had an effect. Despite two long sleeve layers and gloves my hands and arms felt cold.
My run was okay. Not the blistering pace I'd hoped for, but okay. Need to map the route to work out the exact distance. Was halfway down the list of finishers and only 11 minutes off the fastest and 20 minutes ahead of the tail-enders.
I didn't fancy putting on wet kit ahead of stage 4, so stayed in wet kit as Katy drove me to the start of stage 3 for her run. It was now snowing heavily and settling on the roads. The conditions were really quite horrid. Felt sorry for Rose running. By the time we made March, I was too cold to remain in wet gear any longer, so knocked the idea of personal sacrifice on the head. By the time Katy had changed into her running gear and I'd changed out of mine, Rose had finished her stage and been waiting 4minutes for us.
Of the 3 of us Katy definately had the best weather and finished in sunshine. If we'd had a fourth runner they'd have had the best of all the stages, but we weren't the only team lacking a full compliment.
This is the third time I've run the Hereward Relay and now only have stage 3 remaining to complete my set. I did notice for the first time that the relay is available as an Ultra marathon for those runners who wish to do the whole thing. Maybe one year.
Full Results = http://www.marchathleticclub.co.uk/results_20081.htm
Thursday 20 November 2008
Friendly?
Ever wondered how friendly we are in the UK? Ever pondered why we seem defencive when a stranger talks to us?
Other countries seem to be far more comfortable in conversing with stranger. We tend to think that if someone approaches us that they are after something and have ulteria motives.
I've noticed that London is particularly bad. If you go running there and wave, smile or acknowledge another runner in anyway you get blanked. It's as if you are invisible.
Norwich isn't that bad, I make a point of talking to all the runners I see.There was one leaving my office yesterday evening. A pretty lady. I spoke to her 3 times before I got any response, which was "are you talking to me?" as she took out her earphones.
Guess she thinks I'm a weirdo or a stalker or something now.
Other countries seem to be far more comfortable in conversing with stranger. We tend to think that if someone approaches us that they are after something and have ulteria motives.
I've noticed that London is particularly bad. If you go running there and wave, smile or acknowledge another runner in anyway you get blanked. It's as if you are invisible.
Norwich isn't that bad, I make a point of talking to all the runners I see.There was one leaving my office yesterday evening. A pretty lady. I spoke to her 3 times before I got any response, which was "are you talking to me?" as she took out her earphones.
Guess she thinks I'm a weirdo or a stalker or something now.
Tuesday 18 November 2008
Application to Wiggle
Wiggle, the online Sports Shop for Cyclists, Runners and Triathletes are currently looking for a number of athletes to sponsor in 2009.
I've applied and here is my application:
Competition Entry
Race for Team Wiggle and Become a Wiggle-Sponsored Athlete
Race for Team Wiggle and Become a Wiggle-Sponsored Athlete
Entrant
Name: Rob Lines
Age: 40
Discipline: Triathlon, particularly Ironman Triathlon, but also swim, bike and run. Bike wise both time trials and the occasional road race.
Age: 40
Discipline: Triathlon, particularly Ironman Triathlon, but also swim, bike and run. Bike wise both time trials and the occasional road race.
Current Bike(s): Giant OCR2, Specialized Tri-Cross single speed, Scott CR1.
Results to date:
Ironman Triathlons
Ironman UK 2008, 7th September 2008, 528th overall, 12:41:00. £400 raised for Meningitis Trust
Ironman South Africa 2008, 13th April 2008, 292nd overall, 11:12:25. £1,200 raised for Spinal Injuries Association
Ironman Triathlons
Ironman UK 2008, 7th September 2008, 528th overall, 12:41:00. £400 raised for Meningitis Trust
Ironman South Africa 2008, 13th April 2008, 292nd overall, 11:12:25. £1,200 raised for Spinal Injuries Association
Ironman Switzerland 2007, 24th June 2007, 947th overall, 12:10:53. £1,400 raised for Action Medical Research
Other Triathlons
Enduroman Double Iron, 2nd-3rd August 2008, 1st finishers as a Tri-Anglia relay team.
Enduroman Double Iron, 2nd-3rd August 2008, 1st finishers as a Tri-Anglia relay team.
Windsor Triathlon, 15th June 2008, 228th overall, 2:28:46,
Vitruvian Triathlon, 9th September 2007, 171st overall, 4:55:36
Waveney Triathlon, May 2007
Vitruvian Triathlon, September 2006
London Olympic Triathlon, August 2006
London Olympic Triathlon, August 2005
Norwich Olympic Triathlon, July 2005
Crystal Palace Sprint Triathlon, May 2005
Waveney Valley Triathlon, May 2005.
Waveney Triathlon, May 2007
Vitruvian Triathlon, September 2006
London Olympic Triathlon, August 2006
London Olympic Triathlon, August 2005
Norwich Olympic Triathlon, July 2005
Crystal Palace Sprint Triathlon, May 2005
Waveney Valley Triathlon, May 2005.
Duathlons
Ballbuster Duathlon, 8th November 2008
Ballbuster Duathlon, November 2006
Ipswich Duathlon, September 2004
Ballbuster Duathlon, 8th November 2008
Ballbuster Duathlon, November 2006
Ipswich Duathlon, September 2004
Marathons
Bungay Marathon, April 2007, 3:39:15
London Marathon, April 2003, 4:43:42. £1,600 raised for RNLI
Running Races 2008
Club 10k, 19th October, 0:41:21
Round Norfolk Relay, 20-21st September 2008, Stage 2, 14.06 miles in 1:51:57 a club record
Wroxham 5k, 20th August, 0:20:23
Worsted Festival 5M, 25th July, 0:34:18
Wroxham 5k, 25th June, 0:20:52
Guy Fawkes 10k, 6th June, 0:43:11
Wroxham 5k, 28th May, 0:20:35
Great Yarmouth 5M, 21st May, 0:33:50
Great Yarmouth 5M, 7th May, 0:34:56
Great Yarmouth 5M, 23rd April, 0:36:28
Milton Keynes Half, 2nd March, 1:37:15
Great East Run (20k), 17th February, 1:29:22, a PB
Wymondham New Years Day 10k, 1st January, 0:44:47
Cycle Events 2008
Lotus Cars Cycle Race League, 14th May, 4th June, 18th June, 2nd July
Eastern Region 100M Time Trial, 22nd June
Ketteringham 10M Time Trial, 26th June, 10th July, 24th July, 7th August,
Bungay 10M Time Trial, 4th October
Other events Historic
2006 National Hasler Championships, Kayak Marathon, Div 5 K2 1st
2006 l’Etape du Tour
2007, 2006, 2005, 2004 Action Medical Research London to Paris Charity bike ride.
2004 Devizes to Westminster Canoe Race. A four day 125 mile single kayak race, finished 9th overall.
2001 National Kayak Marthon Championships, 1st Div 7 K1
1997 World Surf Kayak Championships, Thurso, Scotland, member of the winning England Team
1997 Santa Cruz Surf Kayak Festival, 4th Overall.
1997 Llangennith Surf Championships, 1st
1997 Surf Kayak Season ranked 3rd in UK as highest English competitor.
1995 World Surf Kayak Championships, Costa Rica, member of the winning England Team
1982 Bedfordshire County Swim Squad.
Contribution to Sport
2008 – now, Member of Tri-Anglia Triathlon Club Committee
2007, Set up website for Velo Club Norwich
2007, Marshalled Tour de France in Kent
2006 - now, Website Editor + Press Officer Tri-Anglia Triathlon Club
2006 – now, results officer Waveney Triathlon and Waveney2 Triathlon,
2006 – 2008, Swim officer Norwich Triathlon
2004 - 2006, Team Manager Norwich Canoe Club, taking them from 4th in Region to 2nd in Region and 4th Nationally.
2000 – 2006, Website Editor + Press Officer Norwich Canoe Club.
1994 – 1998, Website Editor + Press Officer BCU Surf
1989 – 1990, President Brighton Polytechnic Canoe Club
What is your favourite piece of kit and why?
My favourite piece of kit would have to be my Polar heart rate monitor as I never leave home without it. I’ll hold my hand up to arriving at training sessions without shorts, trainers or socks and scrounged, gone without or missed sessions. Even once managed to travel an hour towards a sportive before returning to collect cycle shorts. But have never forgotten the heart rate monitor. I’ve had an S610i since 2003 and an S725X this year. Within weeks of each purchase I’ve wished I’d made the acquisition earlier.
My favourite piece of kit would have to be my Polar heart rate monitor as I never leave home without it. I’ll hold my hand up to arriving at training sessions without shorts, trainers or socks and scrounged, gone without or missed sessions. Even once managed to travel an hour towards a sportive before returning to collect cycle shorts. But have never forgotten the heart rate monitor. I’ve had an S610i since 2003 and an S725X this year. Within weeks of each purchase I’ve wished I’d made the acquisition earlier.
Describe your most memorable race:
My most memorable race experience is without any doubt Ironman South Africa. And it is memorable for more than the duration of race day.
When you think about what an Ironman involves, you have to admit that it is incredible. Put that in a place known as the “Friendly City’ in an amazing country and the result is an event that exceeds your expectations.
The Eastern Cape and Nelson Mandela Bay is a stunningly beautiful yet hard and ruthless place. As old as the earth and yet the youngest country on the planet. At times you think of India, at others of America. Game reserves remind you that man is not naturally at the top of the food chain here.
The welcome to competitors out strips anything I’ve experienced anywhere else. Billboards welcoming you to Ironman South Africa face you arrive at Port Elizabeth Airport. The Ironman here is major news. Not only is the build up constantly on the local radio and in the local press. It’s in the national press and seemingly on everyone’s lips. Take a day out of your preparations to visit a game reserve and you’ll find that you are as much a star in the eye’s of the warden as the animals are to you. You are made to feel like a most welcome celebrity. It is clear that the South African’s want the event there and will do everything to ensure it is a success and for the 2008 edition the excitement for the event was electric days before the event. The event feels like a celebration right from signing on, through the pasta party, the race briefing, race day itself, Hawaii roll down and the awards ceremony.
Come race day seventeen hundred marshals lined the route along with thousands of spectators to cheer along the seventeen hundred competitors. With all that excitement and with all those eyes watching, you feel inspired to a strong performance. The conditions on race day were brilliant. Dry for the 7am start on the beach for the swim. A little bit of drizzle during the first lap of the bike course – some light winds that helped to cool you down in the 22C temperatures which are just perfect for a Brit coming out of a winters training. Warm enough that you don’t need additional layers, warm enough that you don’t get cold or get cramp, but not so warm that you have to worry about heat stroke and cool enough to enable you to wear a wetsuit.
For me, everything came together and I took an hour of my previous Ironman performance. I’d had concerns that the motivation for my second Ironman completion wouldn’t be there, but come the day the motivation was even higher. Being able to celebrate with a club mate and the victories British pairing of Stephen Bayliss and Bella Comerford was the icing on the cake.
I had a good time getting a good time. If you get the chance, go.
My most memorable race experience is without any doubt Ironman South Africa. And it is memorable for more than the duration of race day.
When you think about what an Ironman involves, you have to admit that it is incredible. Put that in a place known as the “Friendly City’ in an amazing country and the result is an event that exceeds your expectations.
The Eastern Cape and Nelson Mandela Bay is a stunningly beautiful yet hard and ruthless place. As old as the earth and yet the youngest country on the planet. At times you think of India, at others of America. Game reserves remind you that man is not naturally at the top of the food chain here.
The welcome to competitors out strips anything I’ve experienced anywhere else. Billboards welcoming you to Ironman South Africa face you arrive at Port Elizabeth Airport. The Ironman here is major news. Not only is the build up constantly on the local radio and in the local press. It’s in the national press and seemingly on everyone’s lips. Take a day out of your preparations to visit a game reserve and you’ll find that you are as much a star in the eye’s of the warden as the animals are to you. You are made to feel like a most welcome celebrity. It is clear that the South African’s want the event there and will do everything to ensure it is a success and for the 2008 edition the excitement for the event was electric days before the event. The event feels like a celebration right from signing on, through the pasta party, the race briefing, race day itself, Hawaii roll down and the awards ceremony.
Come race day seventeen hundred marshals lined the route along with thousands of spectators to cheer along the seventeen hundred competitors. With all that excitement and with all those eyes watching, you feel inspired to a strong performance. The conditions on race day were brilliant. Dry for the 7am start on the beach for the swim. A little bit of drizzle during the first lap of the bike course – some light winds that helped to cool you down in the 22C temperatures which are just perfect for a Brit coming out of a winters training. Warm enough that you don’t need additional layers, warm enough that you don’t get cold or get cramp, but not so warm that you have to worry about heat stroke and cool enough to enable you to wear a wetsuit.
For me, everything came together and I took an hour of my previous Ironman performance. I’d had concerns that the motivation for my second Ironman completion wouldn’t be there, but come the day the motivation was even higher. Being able to celebrate with a club mate and the victories British pairing of Stephen Bayliss and Bella Comerford was the icing on the cake.
I had a good time getting a good time. If you get the chance, go.
Why you think you deserve a place in Team Wiggle?
Why do I deserve a place on Team Wiggle? Deserve is such a strong word and in sport, no matter how much work you put in, can anyone truly claim to deserve anything? Why then am I applying?
I’m after a place on team Wiggle as it’s such an incredible opportunity to promote the sports that I love.
I love being active. I love being involved. I love living live to the full and I love seeing others getting the most out of their lives.
I hope that in some small way my activities encourage others to get out their door and be involved in a healthy pastime. I hope that in some small way pursuing my goals will inspire others to chase down their dreams. I’ve already seen my efforts inspire friends, relatives and colleagues to donate thousands of pounds to worthy causes such as Action Medical Research, Spinal Injuries Association, RNLI and Meningitis Trust. It would be a dream come true to be referenced in the future in the autobiography of a sporting legend as someone who unwittingly led to the unleashing of a legend. Just imagine, someone taking up a sport as a result of something you’ve done and then going on to Olympic glory.
I make no claim to being an Olympic hero, or to having an impressive list of victories. Whilst winning would be great the challenge in my eyes is in doing the best I can do. And by not being the all conquering champion I hope that I’m seen by others in a way that makes them think “if he can do it. I can do it”.
So, to me the opportunity of being on Team Wiggle is about encouraging more people into sport, to stay within sport to chase their dreams, to raise the level of their game and to encourage people to help others develop in their sports. Getting more people involved I believe will increase awareness of our sports, increase the support for our sports, increase the opportunities to participate in our sports and make the route easier in the future for our future champions.
By being a member of Team Wiggle in 2009 and contributing to the Bloggle throughout the year as I pursue my aims I hope to inspire others to chase their dreams.
I currently have four main aims for 2009 starting with the Flora London Marathon in April. On my 41st birthday at the end of June I will be completing Ironman France. Three weeks later, I’ll be riding a stage of the 2009 Tour de France where I tackle Mount Ventoux in l’Etape du Tour. Then on Sunday 30th August I will be in Penticton, BC aiming to notch up my fifth Ironman completion at Ironman Canada. If that wasn’t enough I’m also being asked to take on the role of Chairman for Tri-Anglia Triathlon Club.
2009 looks set to be a really exciting year. A year I’d love to share with Wiggle.
Wednesday 12 November 2008
12 mile lunchtime run, Ballbuster + other things
Long Lunchtime Run
Today witnessed my longest ever lunchtime run. A 12 mile (well 11.5 mile) route from the office with company from Lynn Emmett. Managed to get round, with stopages in 1:32:58, makes for an average pace of 8:04 minutes per mile (mpm). Considering the stops for roundabouts, lights, traffic junctions etc isn't bad at all. Jeff Lansdell joined us for the first 3 or so miles and asked why? Reason being it's my last long training run ahead of the Norwich Half Marathon in 2.5 weeks time.
BallBuster
Today was the first time I'd run since the Ballbuster Duathlon on Saturday. The Ballbuster consists of 5x 8mile undulating loop culminating with a 1.5mile ascent of Box Hill. First and last laps are run, the middle 3 biked. The roads are narrow and on Sunday were strewn with leaves and thanks to heavy rain rather wet. On top of that it was cold and windy. I've once previously done the Ballbuster and that was 2 years ago. Pleased to report that I beat my previous Run1 day, my Run2 time and my overall time. Managed to average 7:30mpm for the whole 16miles with very even splits though did suffer from a shin splint on the first run and mild splint and stitch on final run.
l'Etape du Tour
I've now entered the blue ribboned Sportive for 2009. Paul Childerhouse is doing it to commemorate his 40th birthday. Well, seemed rude not to accompany him. Riding a tour stage that finishes at the summit of Mount Ventoux just 3 weeks after finishing Ironman France and 6 weeks ahead of Ironman Canada means next summer is going to be mighty interesting.
Mum's 70th Birthday
Took Mum for a meal on your birthday saturday and got away with springing a surprise on her. Arranged for a couple of her friends who she's known for years to join us. Made for a very special evening.
Today witnessed my longest ever lunchtime run. A 12 mile (well 11.5 mile) route from the office with company from Lynn Emmett. Managed to get round, with stopages in 1:32:58, makes for an average pace of 8:04 minutes per mile (mpm). Considering the stops for roundabouts, lights, traffic junctions etc isn't bad at all. Jeff Lansdell joined us for the first 3 or so miles and asked why? Reason being it's my last long training run ahead of the Norwich Half Marathon in 2.5 weeks time.
BallBuster
Today was the first time I'd run since the Ballbuster Duathlon on Saturday. The Ballbuster consists of 5x 8mile undulating loop culminating with a 1.5mile ascent of Box Hill. First and last laps are run, the middle 3 biked. The roads are narrow and on Sunday were strewn with leaves and thanks to heavy rain rather wet. On top of that it was cold and windy. I've once previously done the Ballbuster and that was 2 years ago. Pleased to report that I beat my previous Run1 day, my Run2 time and my overall time. Managed to average 7:30mpm for the whole 16miles with very even splits though did suffer from a shin splint on the first run and mild splint and stitch on final run.
l'Etape du Tour
I've now entered the blue ribboned Sportive for 2009. Paul Childerhouse is doing it to commemorate his 40th birthday. Well, seemed rude not to accompany him. Riding a tour stage that finishes at the summit of Mount Ventoux just 3 weeks after finishing Ironman France and 6 weeks ahead of Ironman Canada means next summer is going to be mighty interesting.
Mum's 70th Birthday
Took Mum for a meal on your birthday saturday and got away with springing a surprise on her. Arranged for a couple of her friends who she's known for years to join us. Made for a very special evening.
Wednesday 5 November 2008
Overtaken
Got overtaken swimming this morning. Really doesn't happen too often. Guess it's my fault by getting in the same lane as Mike. Youll have to forgive me for not knowing the surname of the other early morning swimmers, at least I know the forenames of the people in this mornings story.
Well, I started off at 7:04 on Mikes heals, I was doing 5x800m with 60seconds rest between each and he was heading off on a 1500m warm up. 3 lengths into the swim and I'm being overtaken by some slim lady who I hadn't even clocked as being in the lane with us, she didn't catch Mike before she paused for a rest, though she did give me a wake to follow in for 200m. Mike later confessed that he'd spotted Claire overtake me and wasn't going to let her catch him.
I was then into my second 800 when Mike then overtook me towards the end of his 1500m, this time with Tom on his heals. I did get my own back on Mike when he went onto kick, but you would expect that.
Nattering with Mike he reckoned that averaging 1:30 per 100m was a good pace for a distance swim. My 4,000m set took me 65mins which included 4mins rest, which means I averaged 1:31 per 100m. So I'm pleased with that.
Well, I started off at 7:04 on Mikes heals, I was doing 5x800m with 60seconds rest between each and he was heading off on a 1500m warm up. 3 lengths into the swim and I'm being overtaken by some slim lady who I hadn't even clocked as being in the lane with us, she didn't catch Mike before she paused for a rest, though she did give me a wake to follow in for 200m. Mike later confessed that he'd spotted Claire overtake me and wasn't going to let her catch him.
I was then into my second 800 when Mike then overtook me towards the end of his 1500m, this time with Tom on his heals. I did get my own back on Mike when he went onto kick, but you would expect that.
Nattering with Mike he reckoned that averaging 1:30 per 100m was a good pace for a distance swim. My 4,000m set took me 65mins which included 4mins rest, which means I averaged 1:31 per 100m. So I'm pleased with that.
Tuesday 28 October 2008
Festival of Light
Last week I mentioned the nights getting darker and today I'm commenting on Light. The Indian's celebrate Diwali on this day each year. It is a festival intended to bring new light and new hope into our lives and to flush away any darkness from our hearts and minds.
I've new hope, in the form of a washing machine I ordered yesterday that should be delivered next Tuesday. I've never bought a washing machine before. The first I inherited from my Grandmother, the next was in a house I bought 5 years ago.
How is training? It's going quite well. Only swam once last week. The Saturday EAST session where John Digby told me to focus on the push part of the end of my crawl arm stroke. I put that into practice yesterday morning and took at least 2 strokes off each length. Was doing a 50m length in 41 strokes. Riding last week involved an interesting off road Rough Stuff Ride to get me to 206miles. Only ran 19.5miles, but the quality was good, a 4.5mile t-run after Saturday's bike ride at 80% heart rate that felt hard and awkward proved to be 7:20mpm pace.
I've new hope, in the form of a washing machine I ordered yesterday that should be delivered next Tuesday. I've never bought a washing machine before. The first I inherited from my Grandmother, the next was in a house I bought 5 years ago.
How is training? It's going quite well. Only swam once last week. The Saturday EAST session where John Digby told me to focus on the push part of the end of my crawl arm stroke. I put that into practice yesterday morning and took at least 2 strokes off each length. Was doing a 50m length in 41 strokes. Riding last week involved an interesting off road Rough Stuff Ride to get me to 206miles. Only ran 19.5miles, but the quality was good, a 4.5mile t-run after Saturday's bike ride at 80% heart rate that felt hard and awkward proved to be 7:20mpm pace.
Wednesday 22 October 2008
Getting Darker
The nights have definately drawn in now and with the clocks going back an hour on Sunday we now have 5 months of dark evenings ahead of us.
Night time riding will more likely be done on the turbo trainer in the garage. However I have a new lease of life for those dark post ride transition runs. Last night I christened by Petzl head tourch with additional Petzl signal rear light. It's brilliant.
http://www.wiggle.co.uk/p/Cycle/7/Petzl_Tikka_Head_Torch/5360028218/
http://www.outdoorsmagic.com/news/article/mps/uan/5064
Night time riding will more likely be done on the turbo trainer in the garage. However I have a new lease of life for those dark post ride transition runs. Last night I christened by Petzl head tourch with additional Petzl signal rear light. It's brilliant.
http://www.wiggle.co.uk/p/Cycle/7/Petzl_Tikka_Head_Torch/5360028218/
http://www.outdoorsmagic.com/news/article/mps/uan/5064
Monday 20 October 2008
The Week That Was - 13-19 Oct 2008
Though the title should be the weekend that was, not that there was ever a TV program of that name.
The weekend topped off what was a pretty good week.
Friday evening - I attended the wedding reception of Dean Grady and Fiona Hunter, who are kayaking and cycling friends as well as being neighbours.
Saturday morning - swimming training with East Anglia Swallow Tails before heading off on a Tri-Anglia ride to the English Whisky Distillery outside East Harling (route). Wrapped that up with a 2.2mile transition run.
Diss Swim Relay Challenge
Pleased to report that following a solid display of consistant swimming in the 15 minute Relay Challenge that the Tri-Anglia team consisting of Matt Ellis, Matt Spillman, Oliver Milk and myself won. More
The weekend topped off what was a pretty good week.
Friday evening - I attended the wedding reception of Dean Grady and Fiona Hunter, who are kayaking and cycling friends as well as being neighbours.
Saturday morning - swimming training with East Anglia Swallow Tails before heading off on a Tri-Anglia ride to the English Whisky Distillery outside East Harling (route). Wrapped that up with a 2.2mile transition run.
Diss Swim Relay ChallengePleased to report that following a solid display of consistant swimming in the 15 minute Relay Challenge that the Tri-Anglia team consisting of Matt Ellis, Matt Spillman, Oliver Milk and myself won. More
Club 10k
Sunday morning saw the first Tri-Anglia Club 10k of the winter series. The run follows the 10k run route from the Norwich Olympic Triathlon, though admittedly with a slightly different start/finish point. The route is undulating and twisty with a significant portion off road. So not a quick course. Managed to post a time of 41:21 which is just 6 seconds off my all time 10k PB recorded 3 years ago.
I'm very very pleased with that.
Then went for a 36 mile ride on the single speed Specialized Tricross. Mark Nowell gave me company to Wortwell where he bought us hot drinks. The 36 miles is the furthest I've ridden on this bike in one go so far and takes the total mileage on that new bike through 100miles.
My ever faithful Giant OCR2 which was my first bike back in sept 2003 this week went through the 15,000 mile point. Total training mileage for the week was 192.6miles consisting of 5.1 miles swimming, 161 cycling and 26.5 running
Wednesday 15 October 2008
Pleasing Long Run
Went out at lunchtime for my weeks long run of 10 miles. Managed to beat my official 10mile PB from Wymondham 10 last year. Admittedly by only a few seconds, but still pleasing all the same seeing as I was thinking about technique.
Route was: http://www.gmap-pedometer.com/?r=2336536
10.5 miles according to my pedometer (gmaps does under estimate) in 1:21:52 at an average pace of 7:44 minutes per mile (mpm).
My only 10mile race was Wymondham 10 in April 2007 where I completed in 1:17:29, average pace 7:45 mpm.
Admittedly my half marathon PB works out to a pace of 7:04mpm, but I'm still very pleased with today's run.
Route was: http://www.gmap-pedometer.com/?r=2336536
10.5 miles according to my pedometer (gmaps does under estimate) in 1:21:52 at an average pace of 7:44 minutes per mile (mpm).
My only 10mile race was Wymondham 10 in April 2007 where I completed in 1:17:29, average pace 7:45 mpm.
Admittedly my half marathon PB works out to a pace of 7:04mpm, but I'm still very pleased with today's run.
Tuesday 14 October 2008
Ironman UK Report and TV Coverage.
I've now written up my race report and it can be found at: http://www.tri-anglia.co.uk/2008/IMUK/RobLines.html And Channel 4 will be broadcasting a half hour highlights programme from the 2008 UK Ironman this coming Saturday morning at 7:30am
Saturday 11 October 2008
Training total year to date
Todays swim, bike and run have taken me through the 7,000 training miles year to date.Swim wise i'm just 2 miles short at 132 miles of my 2007 total with eleven weeks still to go. Bike wise, I'm just 4 miles short of 6,000 and run wise I'm at 929.
Nearly went out on my single speed winter bike today, but glad I didn't as the fast boys (Matt, Matt, Oli and Russell) were out and I would not have kept up on a 42-18. Weather was fab, and we found a lovely road with tail wind that we belted along at 23+mph, which meant we missed the planned route, but meant we were on the right route for us for today.
Planned route was: http://www.gmap-pedometer.com/?r=1661635
Acctual route was: http://www.gmap-pedometer.com/?r=2327582
Wednesday 8 October 2008
Heart Foundation Relay Challenge
Each year the British Heart Foundation host a sponsored swim at the Diss pool that also includes a Relay Challenge involving a four man (or women or mixed) team seeing how far they can swim in 15 minutes.
Teams are allowed no more than 2 swimmers at a time, so the concensus of the teams is for the 4 to split into pairs and swim 50m at a time. So, basically 15 minutes of 50m on, 50m off.
This year Tri-Anglia have a team consisting of Matt Ellis, Matt Spillman, Oliver Milk and myself.
How far do you reckon we'll get? The fast teams from the local swim clubs aim for 100 lengths (2.5km) and often get over 90.
Perhaps we should have a sweep stake? £1 a punt with 50% going to the charity and 50% into the prize pot. Or you could just donate to BHF at www.justgiving.com/tri-anglia
If anyone else would like to get a team together, I can email you an entry form.
Long lunchtime run
Trying to get into the habbit of doing my long run mid week rather than at the weekend. The idea is to separet the long bike ride and the long run. This weeks long run didn't need to be terribly long. In fact none of my long runs need to be terribly long for the next month or so. So todays 8 miler I fitted in at lunchtime.
Went out on a route that from memory was 8miles. Was thinking about technique and form - run tall, run straight, hips forward, high cadence, don't bring feet to far forward resulting on heal strikes and a braking action, and lean forward. Pace on the watch was good to start at 8mpm, on the downhill to the railway station was 7:30mpm, but after that it was 9mpm which I was sure wasn't right. It then dropped to 10mpm, I was tired but that definately didn't feel right.
Finished the run and the pedometer has measured it at 7.2 miles, 1:04:36 so 8:58mpm average. Checked the route from last time when I'd gmapped it: http://www.gmap-pedometer.com/?r=1493067 8.17 miles in 64:36 works out to 7:54mpm pace including styles, level crossing, traffic lights, road junctions etc. I'm very happy with that.
Went out on a route that from memory was 8miles. Was thinking about technique and form - run tall, run straight, hips forward, high cadence, don't bring feet to far forward resulting on heal strikes and a braking action, and lean forward. Pace on the watch was good to start at 8mpm, on the downhill to the railway station was 7:30mpm, but after that it was 9mpm which I was sure wasn't right. It then dropped to 10mpm, I was tired but that definately didn't feel right.
Finished the run and the pedometer has measured it at 7.2 miles, 1:04:36 so 8:58mpm average. Checked the route from last time when I'd gmapped it: http://www.gmap-pedometer.com/?r=1493067 8.17 miles in 64:36 works out to 7:54mpm pace including styles, level crossing, traffic lights, road junctions etc. I'm very happy with that.
UEA Swim
Bumped into Jim Keeble and Paul Kemp at the UEA 50m pool this morning. We were doing fairly similar sessions - warm up and then 200m efforts. My 200m efforts alternated between 4x50m drill swims on 60s and a 200m swim on 3:30. 600m warm up plus a 200m warm down to map a nice 2,400m 40min session.
Simon was leaving the pool when I arrived (I was late this morning) and Penny was in the pool by the time I left. Suspect the lady in the lane next to me might have a triathlon/multisport bias going by the cycle short tan lines on her thighs. When quized she said she'd just got back from the Pryennes.
Simon was leaving the pool when I arrived (I was late this morning) and Penny was in the pool by the time I left. Suspect the lady in the lane next to me might have a triathlon/multisport bias going by the cycle short tan lines on her thighs. When quized she said she'd just got back from the Pryennes.
Monday 6 October 2008
A New Dawn
Winter is here. Yesterday was horrid and saturday's 10M time trial was horribly windy.
My winter bike is now all but set up and was used this morning in earnest to get me to UEA for an early morning swim. The crankbrother egg beater pedals combined with with specialsed off road shoes seemed to work a treat. The addition of a speedo has confirmed rather than allayed my fears of being able to stay the pace of group rides in a single 42-18 gear.
Appreciate that it's been a while since I last updated my blog. Would like to be able to say that I've been having a well deserved rest since the Ironman, but the reality of it is that I've been busy with Tri-Anglia events of Aquathlon and Waveney2, plus a weekend consumed by the annual Round Norfolk Relay. Been so buys that I've still to write up a report for the Ironman and put photos onto the website. Oh, well, hope to soon.
On Friday evening we had a Tri-Anglia committee meeting at the Earlham firestation. Quite exciting after the meeting to look round the engines. During the meeting I managed to avoid being nominated for 2009 Chairmanship - there's no way I can possibly take on anymore.
One thing that did go well, was how we allocated the clubs slot in the 2009 London Marathon, conversation was rather timely as notifications came out that same day. I'm in due to having been rejected for 5 consequative years.
My winter bike is now all but set up and was used this morning in earnest to get me to UEA for an early morning swim. The crankbrother egg beater pedals combined with with specialsed off road shoes seemed to work a treat. The addition of a speedo has confirmed rather than allayed my fears of being able to stay the pace of group rides in a single 42-18 gear.
Appreciate that it's been a while since I last updated my blog. Would like to be able to say that I've been having a well deserved rest since the Ironman, but the reality of it is that I've been busy with Tri-Anglia events of Aquathlon and Waveney2, plus a weekend consumed by the annual Round Norfolk Relay. Been so buys that I've still to write up a report for the Ironman and put photos onto the website. Oh, well, hope to soon.
On Friday evening we had a Tri-Anglia committee meeting at the Earlham firestation. Quite exciting after the meeting to look round the engines. During the meeting I managed to avoid being nominated for 2009 Chairmanship - there's no way I can possibly take on anymore.
One thing that did go well, was how we allocated the clubs slot in the 2009 London Marathon, conversation was rather timely as notifications came out that same day. I'm in due to having been rejected for 5 consequative years.
Monday 15 September 2008
Cycled in Shoes
And not specific cycle shoes either. Just my normal regular work shoes. Reason being that I christened the Specialized Tricross single speed that I've aquired under the Bike to Work scheme. It's still got flat pedals with toe clips. Will be rectifying that soon.
Saturday 13 September 2008
Ironman Canada
Been really lucky and managed to get accepted for Ironman Canada 2009. That takes place on Sunday August 30th 2009 just 9 weeks after Ironman France on my birthday.
Tuesday 9 September 2008
Ironman UK
Back into the world of connectivity.
IMUK was a tough one on Sunday. Pleased to report that the medal is now hanging on the wall.
IMUK was a tough one on Sunday. Pleased to report that the medal is now hanging on the wall.
Tuesday 2 September 2008
5 days to go - done enough?
I think so. Being my third Ironman I've got a bit of experience behind me now, the accumulation of all the miles of training, plus the wisdom to look back at my training of the previous two events.
For the first two I followed a 24 week programme, which broke down into four 6 week periods. With the first period acclimitising to the volume of training needed I opted to skip that this time round, partly because I didn't think it necessary, but more so because there wasn't time between IM South Africa and now.
I've done a bit of comparison between my three sets of preparation by looking at weeks 7-23:
So, yes I think I've done enough.
How quick will I go? We'll just have to wait and see. Sub 11 hours would be nice but that depends on the course, conditions, nutrition, pacing, mood and gear.
Will I get the club swim record of 55:42? That would be nice, though do hope to get under the hour this time.
Just so long as I get that finishers medal.
For the first two I followed a 24 week programme, which broke down into four 6 week periods. With the first period acclimitising to the volume of training needed I opted to skip that this time round, partly because I didn't think it necessary, but more so because there wasn't time between IM South Africa and now.
I've done a bit of comparison between my three sets of preparation by looking at weeks 7-23:
| Event | Total Mileage | Miles per week | Swim pw | Bike pw | Run pw |
| IM Switzerland 2007 | 2,870 | 159.5 | 3.5 | 131.7 | 24.2 |
| IM South Africa 2008 | 2,971 | 165.1 | 2.6 | 138.1 | 24.4 |
| IM UK | 3,285 | 182.5 | 3.7 | 155.5 | 23.4 |
So, yes I think I've done enough.
How quick will I go? We'll just have to wait and see. Sub 11 hours would be nice but that depends on the course, conditions, nutrition, pacing, mood and gear.
Will I get the club swim record of 55:42? That would be nice, though do hope to get under the hour this time.
Just so long as I get that finishers medal.
Thursday 28 August 2008
More Energy than you can shake a stick at.
I've been a regular user of Science in Sports (SiS) products for a while now. I like their "Go" electolyte powder, their engery bars and rate their "Rego" recovery drink.
When training for Ironman Switzerland I bough some Powerbar energy drink powder to familiarise myself with that product, but as I didn't like it, nor did I feel it worked for me I opted to go self sufficient and stick with SiS rather than use the event provided drink.
At the Tour of Wessex this year I tried and liked the Torq Pink Grapefruit drink. Having worked my way through a large tub of the stuff, which is really easy to measure out, I took delivery the week before last of another tub of grapefruit plus an assortment of 5 small tubes of their 5 different flavours.
Then yesterday I received even more energy products. When entering Ironman France a few weeks back I opted to recieve samples of InfinitNutrition products that will be available at Ironman France. I wasn't expecting them to arrive so quickly and I wasn't expecting the samples to include a tub of Bike specific drink comprising 6:1 carbs to protein, a tub of Run specific carb drink, a tub of their recovery drink and two bottles.
With 4 different manufacturers energy drink in my kitchen cupboards I feel I should be conducting comparison tests and writing up my results.
When training for Ironman Switzerland I bough some Powerbar energy drink powder to familiarise myself with that product, but as I didn't like it, nor did I feel it worked for me I opted to go self sufficient and stick with SiS rather than use the event provided drink.
At the Tour of Wessex this year I tried and liked the Torq Pink Grapefruit drink. Having worked my way through a large tub of the stuff, which is really easy to measure out, I took delivery the week before last of another tub of grapefruit plus an assortment of 5 small tubes of their 5 different flavours.
Then yesterday I received even more energy products. When entering Ironman France a few weeks back I opted to recieve samples of InfinitNutrition products that will be available at Ironman France. I wasn't expecting them to arrive so quickly and I wasn't expecting the samples to include a tub of Bike specific drink comprising 6:1 carbs to protein, a tub of Run specific carb drink, a tub of their recovery drink and two bottles.
With 4 different manufacturers energy drink in my kitchen cupboards I feel I should be conducting comparison tests and writing up my results.
New Goggles too..
... and they made a massive difference swimming in the lake last night. I could see the length of the lake, I'm sure that helped me swim straigher.
Tuesday 26 August 2008
New Sunglasses
Bought some new sunglasses today to replace the cycling pair I lost on Saturday.
It's amazing how much clearer everything appears when your lenses aren't scratched. Me thinks I ought to have replaced the other pair earlier, or perhaps taken more care of them in the two years I had them.
It's amazing how much clearer everything appears when your lenses aren't scratched. Me thinks I ought to have replaced the other pair earlier, or perhaps taken more care of them in the two years I had them.
Friday 22 August 2008
Wroxham 5k - 2008 number 3 - 20th August
Last week was my biggest week of training ahead of the UK Ironman ahead of what should have been a recovery week. Over the last two weeks I've covered over 500 miles in training (425 on the bike 78 running and 7 miles swimming). In the 5 days leading up to Wednesday's 5k I'd run 38 miles and the legs were feeling reluctant to move. I was convinced I shouldn't be running and shouldn't be going for a fast time. I asked if anyone needed pacing round in 25 minutes.
I ran my usual 2k warm up and the legs felt heavy but produced 8mpm, which was faster than I was expecting. Lined up for the start and suddenly felt light on my feet - guess it was the light weight cycling socks rather than blister resistant thick running socks I normally prefer. Legs still felt heavy and didn't want to risk injury. 4:10 for the first km, ran the second km chatting and watching the form of those around me. I know my style is far from perfect but a session recently with Neil Featherby had me looking at toe landers, circular leg actions, lopsided shoulders, backward leans and uneven arm swings. Second km was done in 4:00. Third km was the usual slower split that I've come to expect with the Wroxham course of 4:22. With just over 2km to go, and inspired by our Olympic success I went into overtake mode from the bend and clocked 3:56 and 3:55. Total time of 20:24. Whilst still 44seconds off a PB it is still my fastest 5k as a Vet (oh, okay 1st 5k as a Vet), my fastest 5k for 3 years and way faster than I had any right to run. So I'm a very happy bunny with that performance, very happy with my training in prep for the Ironman and very happy with how my body seems to be coping with the training. Not promising anything great for the Ironman just the finish but I'm sure I'll have fun getting round. Have I mentioned my just giving site of www.justgiving.com/roblines?
I ran my usual 2k warm up and the legs felt heavy but produced 8mpm, which was faster than I was expecting. Lined up for the start and suddenly felt light on my feet - guess it was the light weight cycling socks rather than blister resistant thick running socks I normally prefer. Legs still felt heavy and didn't want to risk injury. 4:10 for the first km, ran the second km chatting and watching the form of those around me. I know my style is far from perfect but a session recently with Neil Featherby had me looking at toe landers, circular leg actions, lopsided shoulders, backward leans and uneven arm swings. Second km was done in 4:00. Third km was the usual slower split that I've come to expect with the Wroxham course of 4:22. With just over 2km to go, and inspired by our Olympic success I went into overtake mode from the bend and clocked 3:56 and 3:55. Total time of 20:24. Whilst still 44seconds off a PB it is still my fastest 5k as a Vet (oh, okay 1st 5k as a Vet), my fastest 5k for 3 years and way faster than I had any right to run. So I'm a very happy bunny with that performance, very happy with my training in prep for the Ironman and very happy with how my body seems to be coping with the training. Not promising anything great for the Ironman just the finish but I'm sure I'll have fun getting round. Have I mentioned my just giving site of www.justgiving.com/roblines?
Tuesday 19 August 2008
Great back in Britain
Our atheletes out in the Beijing have been doing a sterling job of putting the Great back into Great Britain with a record haul of 16 gold medals, 9 silvers and 8 bronzes. Our biggest haul in 100 years and there are several days remaining.
A massive well done to the cyclists. Tim Brabents is through to the K1 sprint finals. "Come on Tim".
A massive well done to the cyclists. Tim Brabents is through to the K1 sprint finals. "Come on Tim".
Largest Lunchtime Ride Group
We had one of the largest ever lunchtime ride groups out today with appearances from two punctures Chilli, Julian, Ian Jones, Phil Smith and myself. I think we've once before rallyed 5 participants.
Sunday 17 August 2008
Last Long Run and Ride done now...
.... ahead of Ironman UK. Rode 114 miles yesterday and a very slow 18 miler today. That makes 221 miles cycling, 6 swimming and 38 running with 31 of those taking place in the last 48 hours - no wonder today's run was hard work and a test of will.
Have been able to pile on the miles these last two weeks and feeling pleased with the efforts. Total combined mileage for the two weeks being 515miles. Total for the year to date is now 5,940 miles as 108.7 swimming, 5,042.4 cycling and 789.4 running.
Just the taper to do now.
Have been able to pile on the miles these last two weeks and feeling pleased with the efforts. Total combined mileage for the two weeks being 515miles. Total for the year to date is now 5,940 miles as 108.7 swimming, 5,042.4 cycling and 789.4 running.
Just the taper to do now.
Thursday 14 August 2008
Consequence of Heavy Rain...
.... is that there is a lot of grit and dirt on the roads. I've had two punctures in two days, both slow ones. Inner tubes are now top of my shopping list.
Tuesday 12 August 2008
Heavy Rain..
... this morning meant I got soacked riding into work. Fortunately the rain had stopped before JT and I went for our lunchtime ride, however we did find lots of standing water, particularly in the fords and dips around Mulbarton. We came back with very wet feet.
Monday 11 August 2008
Last big week of training for Ironman UK
Today is the first day of my last big week of training for Ironman UK. It got off to a good start with my first swim at UEA since the pool reopened following refurbishments. That was followed up with a recovery run at lunchtime and I've now setup www.justgiving.com/roblines to raise funds for the Meningitis Trust.
Last week saw an impressive total mileage with 212 miles on the bike and 40 miles running. Long ride was 108 miles down to Aldeburgh. The long run yesterday was 22miles to my Mum's house for Sunday lunch. I was then given a lift home.
Last week saw an impressive total mileage with 212 miles on the bike and 40 miles running. Long ride was 108 miles down to Aldeburgh. The long run yesterday was 22miles to my Mum's house for Sunday lunch. I was then given a lift home.
Monday 4 August 2008
Tri-Anglia first to complete first UK Double Ironman
Went for an easy run lunchtime today and found it a little hard going. But I was part of the Tri-Anglia team that were first to complete the UK's first ever double ironman over the weekend. Watch www.tri-anglia.co.uk for a report, I aim to write one later today.
Wednesday 30 July 2008
Wednesday 23 July 2008
Monday 21 July 2008
Dunwich Dynamo
Joined a couple of colleagues on saturday to break our Dunwich Dynamo virginities. The Dunwich Dynamo is an unofficial ride from London Fields, Hackney to Dunwich. I've no idea why it started, but do know that Chilli has wanted to do it for years. Saturday was the 16th edition of this now legendary ride.
More details of which can be found at: http://www.londonschoolofcycling.co.uk/dunwich.html or at http://www.southwarkcyclists.org.uk/social/dunwichfaqs08.shtml and I've mapped the route we did (or should have done on saturday) at: http://www.gmap-pedometer.com/?r=2096474 and when I get a chance I'll put a report and photos onto www.tri-anglia.co.uk, I'll let you know when I've done this.
Our adventure involved riding to Norwich station, train down to Liverpool St, short ride to London Fields, the Dunwich Dynamo then a ride back to Norwich. I clocked 151 miles, which takes me over the 5,000 training miles for the year to date.
More details of which can be found at: http://www.londonschoolofcycling.co.uk/dunwich.html or at http://www.southwarkcyclists.org.uk/social/dunwichfaqs08.shtml and I've mapped the route we did (or should have done on saturday) at: http://www.gmap-pedometer.com/?r=2096474 and when I get a chance I'll put a report and photos onto www.tri-anglia.co.uk, I'll let you know when I've done this.
Our adventure involved riding to Norwich station, train down to Liverpool St, short ride to London Fields, the Dunwich Dynamo then a ride back to Norwich. I clocked 151 miles, which takes me over the 5,000 training miles for the year to date.
Thursday 10 July 2008
Got a 10mile TT PB today..
... and all because Chilli was starting a minute behind me. Was sure he'd catch me, so worked pretty hard. 10 miles in 26:24.
Sunday 22 June 2008
EDCA 100 Mile Time Trial
Last weekend I was a Vet. This weekend I'm not. In six days time, I'll be a vet again.
Rode a 100mile time trial today: http://www.tri-anglia.co.uk/2008/EDCA100TT.html
Was considering a new lifetime goal of planting a forest alongside the A11 - might have blocked the wind.
Rode a 100mile time trial today: http://www.tri-anglia.co.uk/2008/EDCA100TT.html
Was considering a new lifetime goal of planting a forest alongside the A11 - might have blocked the wind.
Sunday 15 June 2008
Windsor Triathlon and others
Been busy since my last post of Wednesday 4th June. Followed up that Lotus race with the Guy Fawkes 10k 2 days later. Then 2 days after that, sunday 8th, the Norwich 100. Training wise I'm now through 4,000 miles for the year to date.And today I did the Windsor Triathlon.
Wednesday 4 June 2008
5th Lotus Cars Cycle Race League
The 5th Lotus Cars Cycle Race League took place this evening and I made my second appearance of the series. Like last time I enjoyed it. Was much more pleasing this evening as I stayed with the 4th Cat group for the whole race even when we were caught by the faster groups. Averaged 24mph.
Monday 2 June 2008
Now swum 40k since IMSA
In my training now for Ironman UK I have swam 40k since returning from South Africa. Feeling pretty pleased with that as it's been done in little over 5 weeks.
Was swimming this morning before work. Ran at lunchtime round the Riverside walk, managed a good pace despite having tired legs from yesterdays 17.75miler with Tim Topper at a pace faster than my Marathon PB pace.
Saturday was a nice jaunt out to Southwold with Iain Johnson following a swim in the lake.
Friday evening was a detour home with Sally on the bikes via a meal at the George and Dragon in Thurton.
Was swimming this morning before work. Ran at lunchtime round the Riverside walk, managed a good pace despite having tired legs from yesterdays 17.75miler with Tim Topper at a pace faster than my Marathon PB pace.
Saturday was a nice jaunt out to Southwold with Iain Johnson following a swim in the lake.
Friday evening was a detour home with Sally on the bikes via a meal at the George and Dragon in Thurton.
Saturday 17 May 2008
£1,200 to Spinal Injuries Association
Following the £700 all you chaps donated on line through www.justgiving.com/roblines to the Spinal Injuries Association (SIA) in support of them and my efforts in Ironman South Africa, I've just been able to post to SIA a further cheque for £500 from my employer. Grand total to the charity is £1,240.Thank you
First Open Water Swim 2008
The 2008 Open Water Swimming Season started this morning when Tri-Anglia took to water of Whitlingham Lake at 8.30am this morning. I managed to be the first to dive into the water, was first to the 750m turn buoy and just managed to be first back to the outdoor centre ahead of Matt Spillman. I can't say that we were the first to exit the water because we turned for a second shorter lap.
Normally for the first swim of the year I can't contain an exclamation of how cold the water is. No such problem this year the water was actually quite comfortable, so not only did a full 1500m loop get completed but an additional 400m one was added in for good measure.
Can't say that I was as warm on the bike afterwards. It was wet and windy and our planed 50miler was curtailed to 30 miles.
Normally for the first swim of the year I can't contain an exclamation of how cold the water is. No such problem this year the water was actually quite comfortable, so not only did a full 1500m loop get completed but an additional 400m one was added in for good measure.
Can't say that I was as warm on the bike afterwards. It was wet and windy and our planed 50miler was curtailed to 30 miles.
Thursday 15 May 2008
Lotus Cars Cycle Race League Race 2 of 10
For some weird reason I'm happy with last night. Was never on the pace, found it hard and average speed wasn't much better than the Ironman.
A friend Chris Guy was joint first, and his technical diagnosis of my performance is that I'm "f***ed".
Photos on Mark Cozen's website, specifically:
These are of me :-)
http://www.mphotography.smugmug.com/gallery/4938238_bVNWy#295355454_XTH7m
http://www.mphotography.smugmug.com/gallery/4938238_bVNWy#295361842_SQrUB
http://www.mphotography.smugmug.com/gallery/4938238_bVNWy#295367343_RxT6i
This is the sprint for 1st place involving Chris Guy http://www.mphotography.smugmug.com/gallery/4938238_bVNWy#295369965_Xgo9d
And this is Ben Nicholson who on occasion has also been a training buddy and training advisor.
http://www.mphotography.smugmug.com/gallery/4938238_bVNWy#295370109_UWrRp
A friend Chris Guy was joint first, and his technical diagnosis of my performance is that I'm "f***ed".
Photos on Mark Cozen's website, specifically:
These are of me :-)
http://www.mphotography.smugmug.com/gallery/4938238_bVNWy#295355454_XTH7m
http://www.mphotography.smugmug.com/gallery/4938238_bVNWy#295361842_SQrUB
http://www.mphotography.smugmug.com/gallery/4938238_bVNWy#295367343_RxT6i
This is the sprint for 1st place involving Chris Guy http://www.mphotography.smugmug.com/gallery/4938238_bVNWy#295369965_Xgo9d
And this is Ben Nicholson who on occasion has also been a training buddy and training advisor.
http://www.mphotography.smugmug.com/gallery/4938238_bVNWy#295370109_UWrRp
Tuesday 13 May 2008
Waveney Tri Report in the Press
The Waveney Triathlon took place on Sunday and the Evening News ran a story in todays edition. They also put this on their website.
Eating Biscuits
Just been eating biscuits - bourbons and fruit shortcakes. I would have liked highland short bread. Bourbons were second choice but there was only one packet of them.Why was I eating biscuits? I had just given blood for the 22nd time.
First week back in training - WK7 (-18)
First week back to a full training schedule and clocked 170miles cycling, 28miles running with a long run of 15.4miles and 10k worth of swimming. Generally feeling okay - though there is no sprint speed there. Wednesday evening was the 2nd of 3 5mile runs on Yarmouth Prom, pulse was low at 159-160bpm as legs were protesting, but they still yeilded 7min miles, so pleased with that.
Wednesday 7 May 2008
And it starts again....
... summer weather.
... evening riding.
... riding in shorts and t-shirts in the UK
... vivid colours and bluebells and the promise of a good summer
... and as of Monday - the training schedule for Ironman UK. Starting at week 7 of 24.
... evening riding.
... riding in shorts and t-shirts in the UK
... vivid colours and bluebells and the promise of a good summer
... and as of Monday - the training schedule for Ironman UK. Starting at week 7 of 24.
Friday 2 May 2008
Morning Swim
For the third morning in a row my alarm went off at 6:15am. This morning come 6:35 I wasn't able to fall back to sleep so made it to the UEA pool for a swim, and I actually enjoyed it. Was good to see Mark Philo, Andy Atthowe, Karl Sherry and Oliver Milk there too.
Worn out Armadillos
Think I may have worn through a pair of Specialized Armadillo tyres on my bike. Only taken 2 winters.
Thursday 17 April 2008
Recovering well.
Legs are almost working properly again today. I can now get up and down stairs without a handrail and without needing to go down sideways one step at a time. Even managed to run up a half flight of stairs. Feet a still a bit of a mess though.
First day back at the office and my boss had arranged for a 'Congratulations' note to appear on our Intranet. Thanks Nick.
First day back at the office and my boss had arranged for a 'Congratulations' note to appear on our Intranet. Thanks Nick.
Wednesday 16 April 2008
Ironman South Africa
Did it and did it well getting 4 personal bests on route. 1:00:05 for the swim (including shower and run up the beach to transition. 5:40 for the bike which was an absolute blast. The run was hard, but fun and completed in 4:15 making for an overall time of 11:12:25 which was 58minutes faster than my previous Ironman outing.Finished 292nd out of 1404 so up there. But not quite as 'up there' as a couple of people I met the following day at the slot allocation session. Ended up sitting next to fellow Britts Stephen Bayliss and Bella Comerford who had won the overall race and the ladies race respectively.
A big congratulations to the pair of them. Well done also to my travelling buddy and room mate Russell Clarke, we went out onto the run together and he finished in a time of 10:52:24, 203rd overall and 5th in his age group. His time is the second fastest by a Tri-Anglia member.
Sunday 6 April 2008
Running in PE
Now been in Port Elizabeth for a few days (some pictures already on the tri-anglia website) had a couple of rides, a couple of swims and a couple of runs.
This morning's run will be the last longer run at 8.3miles, on which we saw a baboon/monkey in the university grounds. Route we followed: http://www.gmap-pedometer.com/?r=1763138
Now just a week to go to Ironman South Africa. Looking forward to it. It's going to be interesting. Not sure I'm looking forward to running 3 times the distance that we ran this morning.
Just like to say thank you to everyone who has helped in my training so far, and to everyone who has made a donation to SIA.
Photos and trip diary have been added to www.tri-anglia.co.uk
This morning's run will be the last longer run at 8.3miles, on which we saw a baboon/monkey in the university grounds. Route we followed: http://www.gmap-pedometer.com/?r=1763138
Now just a week to go to Ironman South Africa. Looking forward to it. It's going to be interesting. Not sure I'm looking forward to running 3 times the distance that we ran this morning.
Just like to say thank you to everyone who has helped in my training so far, and to everyone who has made a donation to SIA.
Photos and trip diary have been added to www.tri-anglia.co.uk
Saturday 29 March 2008
Before and After
Before 13,000 miles and after.The jockey wheel on the left is the original from my reliable Giant OCR2, the one on the right is the replacement that went on today. Bike has done 13,230 miles in just over 4 years worth of riding. (I do also use another bike.)
Wednesday 26 March 2008
Photo Shoot
Russell and I were photographed today running and cycling by Whitlingham Lake by the Evening News to support a pre-Ironman South Africa article that they will be publishing soon. It might even appear tomorrow.
Before you ask, it was far too cold for either of us to go into the lake.
Update - I'm reliably informed that the article with photo will appear in the Friday 28th March edition of the Norwich Evening News.
Before you ask, it was far too cold for either of us to go into the lake.
Update - I'm reliably informed that the article with photo will appear in the Friday 28th March edition of the Norwich Evening News.
What sort of time are you aiming for?
I've been asked a couple of times by people wishing me well for Ironman South Africa if I'm aiming for a time. To which my reply is that I'm not specifically aiming for time as so much is dependant on things coming together on the day.
Above all I want to finish and get the medal - if that means going slow and not setting a PB then thats fine with me - it is after all a different course and the weather can make a huge difference.
I'd like to be able to run the whole of the marathon, which could take 30mins off my time.
I'll be thrilled to complete and a PB (currently 12:10) would be nice.
Would be very happy to get uner 12 hours and ecstatic to get anywhere near 11hours - perhaps even insufferable.
Above all I want to finish and get the medal - if that means going slow and not setting a PB then thats fine with me - it is after all a different course and the weather can make a huge difference.
I'd like to be able to run the whole of the marathon, which could take 30mins off my time.
I'll be thrilled to complete and a PB (currently 12:10) would be nice.
Would be very happy to get uner 12 hours and ecstatic to get anywhere near 11hours - perhaps even insufferable.
Saturday 22 March 2008
Last Long Run ahead of IMSA
Ran the same route today as I did a year ago with Sam Kingston. That one was blogged in http://roblines.blogspot.com/2007/03/last-long-run-before-bungay.html. Today wasn't as beautiful. It was windy, sleet, snow and cold.
Sally provided cycle support. Hadn't quite learned my lesson from last year. Last year I commented that lots of Guinness the night before isn't wise. This year I had a dinner party and drank lots of wine. Managed to run the whole way, felt strong at the end and got round in 3:15 so quicker than last year, so pretty pleased with that baring the weather.
Sally was definately not warm at the end. Glad I made her wear a hat.
Sally provided cycle support. Hadn't quite learned my lesson from last year. Last year I commented that lots of Guinness the night before isn't wise. This year I had a dinner party and drank lots of wine. Managed to run the whole way, felt strong at the end and got round in 3:15 so quicker than last year, so pretty pleased with that baring the weather.
Sally was definately not warm at the end. Glad I made her wear a hat.
Tuesday 18 March 2008
Ironman South Africa Race Numbers now known
Entrant details are now available on the Ironman South Africa website. Just click here.I'll be wearing number 915 and Russell Clarke 1542. They've got our ages and genders right but are crediting me (or is that insulting me) with being US rather than UK. (Grrrr.)
Friday 14 March 2008
Problem Fixed?
For the last couple of days of the trip to Lanzarote I borrowed a really nice bike that didn't have any high speed wobbles or vibrations. I was quite sad to hand it back at the end of the trip - I then found out that it was up for second hand sale, so I bought it as seen. Well, I had ridden 100 enjoyable miles on it.Monday 10 March 2008
Lanzarote update
Had a very good long run yesterday. Club la Santa to Teguise and back via a desert and some hills. Added half an hour extra onto the route to get in 3 hours. Hopefully it's 20 miles, will have to gmap it.Can't say that I'm so thrilled with my cycling, with exception of the ascent of Tabyesco. Not having fun due to mechanical problems and wind. Have identified that my forks were buggered, I'm also convinced that the frame is damaged too.
Full report of our trip at http://www.tri-anglia.co.uk/2008/CLSMarch08/CLSReport.html
Whilst out here, I've been working on a new house style for the Tri-Anglia website. You can have a preview at http://www.tri-anglia.co.uk/index2.html
Saturday 8 March 2008
Club La Santa Day 1
Out on the island of Lanzarote currently. Question in mind is does the wind ever stop here? Or should that be does the wind here ever become a light breeze?
Yesterday we went to play on Tabeysco. It was 30+mph winds. Tortuous to get there. Unpleasent getting back. Was nearly blown off the bike at times. Sandblasted at others. On top of that I was having mechanical issues which caused high speed judders that was scary as hell. 36mph and your front wheel starts fish tailing. Came down the next descent at 9mph.
The climb of Tabeysco was nicely sheltered though and I beat all the others to the summit. :-)
New bars and stem fitted to the bike now will test them later today. Swam this morning 3,500m in the open air 50m pool.
Yesterday we went to play on Tabeysco. It was 30+mph winds. Tortuous to get there. Unpleasent getting back. Was nearly blown off the bike at times. Sandblasted at others. On top of that I was having mechanical issues which caused high speed judders that was scary as hell. 36mph and your front wheel starts fish tailing. Came down the next descent at 9mph.
The climb of Tabeysco was nicely sheltered though and I beat all the others to the summit. :-)
New bars and stem fitted to the bike now will test them later today. Swam this morning 3,500m in the open air 50m pool.
Sunday 2 March 2008
Milton Keynes Half
Ran the Milton Keynes half today in a time that a year ago would have been a Personal Best. This year it was a training run. Full report on Tri-Anglia website.
Wednesday 27 February 2008
Ironman South Africa for SIA
Have now setup a Just-Giving page to raise funds for the Spinal Injuries Association by completing Ironman South Africa and had my first donation. Cheers Trev.
Tuesday 26 February 2008
Ironman Week 17
Managed to fit in over 20 hours worth of training this week just gone. That involved 260miles worth of training and 13,255kcal. It was the third 220 bike mile week on the trot. The 35miles worth of running during the week included a 20mile run on the Sunday.
Wednesday 20 February 2008
Longest Swim for while
Today's swim schedule involved 800m warm up, 3x(300m + 6x100m) then 800m warm down. A total of 4,300m that I managed to get through in 75.5 minutes. Fairly pleased with that. Deltoids knew about it towards the end.
Been able to get the bike miles in as well so far this week. Upto 86 miles so far since Monday. A good turbo session last night (as mentioned previously) and a 20mile ride with Dean Grady today, plus a longer than normal commute.
Been able to get the bike miles in as well so far this week. Upto 86 miles so far since Monday. A good turbo session last night (as mentioned previously) and a 20mile ride with Dean Grady today, plus a longer than normal commute.
Tuesday 19 February 2008
Turbo Session and T-Run
Set a new personal record on the turbo this evening. Averaged 234watts for 94minutes following ironman wk 17 turbo session with my groupies (ssssh - it's supposed to be a secret).
I then went for a 35minute t-run through the cathedral grounds. It was really nice running through that ancient part of the city with just street light. On the way back along river side I caught a chap who was running to Riverside pool for a late evening swim. Turns out that he'd also bagged a 6minute PB at the Great East Run and was training for Waveney Triathlon. Didn't catch his name, but he was thinking of joining Tri-Anglia. Not sure if our conversation swayed him - hope I didn't put him off.
I then went for a 35minute t-run through the cathedral grounds. It was really nice running through that ancient part of the city with just street light. On the way back along river side I caught a chap who was running to Riverside pool for a late evening swim. Turns out that he'd also bagged a 6minute PB at the Great East Run and was training for Waveney Triathlon. Didn't catch his name, but he was thinking of joining Tri-Anglia. Not sure if our conversation swayed him - hope I didn't put him off.
Sunday 17 February 2008
Bagged a PB today
On tired legs and in the freezing cold I cycled down to Bungay today with Mark Philo, Will Hall, Jonathan Tyrrell and Penny Edwards for the 2008 Great East Run. It was intending on treating it as a training run - nice and steady. Got the first kilometre done in under 4.5 mins which would be the pace for an aspirational 90minute 20k. So, tried to keep the pace going, and did and finished in a time of 1:29:22. A personal best of just over 7minutes.
The guys didn't seem very sympathetic towards my tired legs on the ride home.
I ran in my Tri-Anglia gillet and leggings. In doing so I had a couple of other Tri-Anglia members introduce themselves to me, which I really enjoyed. They were Rory Beaths and Paul Yallop.
Ironman Wk16 round up - this week involved 23.5miles running, just one swim session of 2.6km and 214miles of cycling.
The guys didn't seem very sympathetic towards my tired legs on the ride home.
I ran in my Tri-Anglia gillet and leggings. In doing so I had a couple of other Tri-Anglia members introduce themselves to me, which I really enjoyed. They were Rory Beaths and Paul Yallop.
Ironman Wk16 round up - this week involved 23.5miles running, just one swim session of 2.6km and 214miles of cycling.
New Readers
In the last couple of weeks I've had a couple of people tell me that they now read my blog. The fast was Mike Auger. The second Penny Edwards. I hold both these people in high esteme. Mike won the Norwich Tri in 2007. Penny is European Duathlon Champion and won 2007 London Marathon, both in her age group.
Sunday 10 February 2008
Longer than planned long run
Had a 19mile run on the schedule today and heading out with legs tired from yesterday's 140mile bike ride it wasn't easy. Struggled to get going at the start, but with a new route on little known roads I was keen to explore and Sally was providing cycle support.
Despite writing out route notes we managed to deviate from the planed route. We got lost looking for turning that didn't exist and missed the one we should have taken. Ended up altering the route to ensure we got home rather than risk getting even more lost.
Eventual distance was exactly 21miles. Managed to run the whole way and despite getting lost and running on tired legs I got round in 3 hours. That would have been a target pace for fresh legs. So very pleased with that.
That takes the weeks total to 32 miles ran, 221 miles cycled and 4.3 miles swam. This week has seen me through the first 1,000 accumulative miles of training for 2008.
Next week is week 16 of the 24 week Ironman training schedule and I have my second running race of the year. The 20km Great East Run. They give out a bottle of beer to all finishers at that one. :-)
Despite writing out route notes we managed to deviate from the planed route. We got lost looking for turning that didn't exist and missed the one we should have taken. Ended up altering the route to ensure we got home rather than risk getting even more lost.
Eventual distance was exactly 21miles. Managed to run the whole way and despite getting lost and running on tired legs I got round in 3 hours. That would have been a target pace for fresh legs. So very pleased with that.
That takes the weeks total to 32 miles ran, 221 miles cycled and 4.3 miles swam. This week has seen me through the first 1,000 accumulative miles of training for 2008.
Next week is week 16 of the 24 week Ironman training schedule and I have my second running race of the year. The 20km Great East Run. They give out a bottle of beer to all finishers at that one. :-)
Saturday 9 February 2008
Longest ride today
Today I did the Old Squit 200k Audax from Colney. Allow the organisers to make the course a little over distance, cycle to the start and home again and then add in an impromptu detour (i.e. I got lost) and you have a nice 140mile day out on the bike.
At 72miles the average was 17.3mph and was still over 17mph well over the 100mile point, but by the time I'd got back home it had dropped to 16.57.
Interesting figure of 8 course. A good little Cafe in Harlesworth. Plenty of cheap/free food at event HQ and a really pretty second loop upto Fakenham. I dare say we'll be doing those loops again - though not necessarily on the same day.
The weather was great. Couldn't have wished for a better Spring riding day. Clear sky, dry roads and little wind (doesn't matter that it picked up towards the end).
At 72miles the average was 17.3mph and was still over 17mph well over the 100mile point, but by the time I'd got back home it had dropped to 16.57.
Interesting figure of 8 course. A good little Cafe in Harlesworth. Plenty of cheap/free food at event HQ and a really pretty second loop upto Fakenham. I dare say we'll be doing those loops again - though not necessarily on the same day.
The weather was great. Couldn't have wished for a better Spring riding day. Clear sky, dry roads and little wind (doesn't matter that it picked up towards the end).
Wednesday 6 February 2008
Swimming Progress
Swam at UEA as per a normal wednesday evening. It was a bit busier than usual. That or I was a bit earlier. Started out with a lane to myself but kept being joined by others - particularly two blokes that wanted to do breaststroke and backcrawl slowly and didn't like being overtaken.
Despite this I managed to get the 3,500m session completed in 57:30 and it included a 1,500m (which might have been 1550m) in 22mins. So I'm content with that. If I could just maintain that pace for the ironman swim then I'll get under the hour and might even get close to the club record.
Despite this I managed to get the 3,500m session completed in 57:30 and it included a 1,500m (which might have been 1550m) in 22mins. So I'm content with that. If I could just maintain that pace for the ironman swim then I'll get under the hour and might even get close to the club record.
Progress :-)
Averaged 17.1mph on a solo lunchtime ride today despite 19mph winds and having to carry a ruck sack with me. I'm pleased with that. Need to say thank you to Trevor Crane - he took my laptop for me, so that saved 4kg of weight from my back.
Also went above 17mph on yesterdays ride with Jonathan Tyrrell.
Also went above 17mph on yesterdays ride with Jonathan Tyrrell.
Sunday 3 February 2008
Changing Fortunes
Perhaps I was a little premature on Wednesday evening. The fine few days weather and good training was hindered rather drastically Thursday, Friday and Saturday. Thursday lunchtime saw 38mph winds and driving rain and sleat. Friday morning was nice, though cold, for a 30min run at Fritton lake. Friday afternoon it snowed. Saturday was way too icy to go out on a bike ride, and I had way too much of a hangover from Edgy's "Off to Australia" celebrations of Friday night.Today was good though. Helped Russell Clarke complete the 40 mile Tring2Town ultra marathon.
Wednesday 30 January 2008
11 o'clock and all's well
Actually it's 10.30pm but realised I'm behind on my updates and I do like that Olde Town Crier call.Has been a good few days training wise.
Rode well on saturday despite the wind. Had a good 18 mile run on sunday (thank you to Sally for cycle supporting me and taking the picture).
Swam in the lane next to Jonathan Tyrrell on Monday evening. He was on day 1 of week 1 of his 24 week schedule for Ironman Austria. As too is Mark Philo, who today sent me an invite to his 40th birthday party in March.
Yesterday managed to clock best part of 50miles on the bike, now at 80 for the week so far. Had the company of Kate Scotter for my Turbo session last night. Angie Thorp was unwell otherwise she would also have been there. Angie's husband Warren has accused the girls of being my groupies.
Today - work forced me to ride to one of our out of town locations. Used it as an opportunity to get a few extra bike miles in. Succeeded in that regards, I just won't do it with a laptop in the ruck sack again. Well, not for a long detour on the way back.
This evening was a milestone though, and a pleasing one. I've been following the swim sessions from the Ironman Start to Finish book and this evening was the first time I completed one of their 3.5k sessions in under the hour. In fact I just managed to get under 59mins. I would so like to get under the hour for the Ironman swim. Port Elizabeth might be too choppy, fortunately I've a second chance at Ironman UK in September.
Tuesday 22 January 2008
What a great day to be out
Today was an absolutely beautiful day to be out. Dry and little wind. Such a change from our recent weather. Linked up today for a lunchtime ride with Phil Smith (Tri-Anglia) who is based out at Broadland business park and we route round the course for the new Norwich Sprint Triathlon. Our route.
Thursday 17 January 2008
Tuesday 15 January 2008
IM SA week 11 (second time).
Now in the third week of 2008 and within 13 weeks of Ironman South Africa 13th April 2008.
Last week, which was week 11 from the 24 week Ironman schedule second time round, managed 149 cycling miles, 3 swims totaling over 6miles but only 16.3miles running as I fell ill on Sunday and missed my 17miler.
This week is supposed to be an easier week (week 12 of 24) before the penultimate 6 week block starts. Couldn't have timed being under the weather better.
Last week, which was week 11 from the 24 week Ironman schedule second time round, managed 149 cycling miles, 3 swims totaling over 6miles but only 16.3miles running as I fell ill on Sunday and missed my 17miler.
This week is supposed to be an easier week (week 12 of 24) before the penultimate 6 week block starts. Couldn't have timed being under the weather better.
Wednesday 9 January 2008
Joined by none other than Oliver Milk
Was down at the UEA pool for my wednesday evening solo training session and was joined by none other than Oliver Milk. Oliver is one of the fastest, if not the fastest, member of Tri-Anglia triathlon club at Sprint and Olympic (standard) distances.
He then joined in my session for 5-6 of my 100m efforts where he kindly swam behind me. Had the effect of making me work harder. Has a note of satisfaction about it, just now need to work on getting quicker than him on the bike and running.
He then joined in my session for 5-6 of my 100m efforts where he kindly swam behind me. Had the effect of making me work harder. Has a note of satisfaction about it, just now need to work on getting quicker than him on the bike and running.
2007 review
A bit belated and totally incomplete.
8,680 training miles (13,967km) composed as 1,200 running, 7,344 cycling and 136 swimming. I only drove 3,500 miles.
In the year I raced 29 times (17 running, 4 triathlons, 3 swim events and 4 cycle events) and bagged 12 official PBs and several unofficial PBs - biggest one was an improvement over an hour at the Marathon Distance.
Got myself heavily involved with my local triathlon club. My contribution was appreciated and I was awarded 'Volunteer of Year' - which was nice. Have now found myself on the committee for 2008.
8,680 training miles (13,967km) composed as 1,200 running, 7,344 cycling and 136 swimming. I only drove 3,500 miles.
In the year I raced 29 times (17 running, 4 triathlons, 3 swim events and 4 cycle events) and bagged 12 official PBs and several unofficial PBs - biggest one was an improvement over an hour at the Marathon Distance.
Got myself heavily involved with my local triathlon club. My contribution was appreciated and I was awarded 'Volunteer of Year' - which was nice. Have now found myself on the committee for 2008.
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