Attended the 6th Lotus Cars Cycle Race League of 2009 last night. Yes I know I'm tapering, but figured a bit of speed would be a nice little sharpener. Strong wind last night - going down the main straight was lovely 24mph at 55% HRM on my tod in the warm up. Into the headwind was a different matter.
Despite my best intentions I kept finding myself at the front. There seemed a real reluctance from anyone to take it up into the wind - so pulled my weight so to speak. Seemed that if I didn't push it at 21mph the pack were happy to sit at 17mph - that was until the lap where I'd drifted to the back with the tail wind. Caught the back of the group in the headwind only to find that the 4 riders I'd caught (including Alfie Chapman) were themselves detached. Oh well, 40 mins was probably enough for a taper. Average 24mph max 36mph.
Chris Guy, Phil Hargreaves and one other had a 3 man break for several laps but got caught 2 laps from the finish. Sean of 'Sports Therapy/Streetlife/City College' got the win. Liam Gentry and Simon Asher were 6th and 5th with Chris Guy 4th.
Thursday, 18 June 2009
Tuesday, 16 June 2009
Thunderstorm Swim
Missed my morning swim yesterday so arranged to swim with JT at 7.30pm as a second chance Monday. Rushed home from work at 5pm to avoid a thunderstom that proved to be a real hum-dinger. Very nearly cried off the swim. In fact I was hoping JT would so that I could also get away with being slack. So a big thank you for JT for provoking me to get my apathetic arse up to the UEA pool. I was flying once there. Doing 4x200m in 2:40 repping them on 3:15. Repping 100m on 90 seconds. That's got to be my best swim in years. Thanks JT.
Figured I'd earned myself a take away curry with that, but the number was engaged when I tried to place the order - settled for pasta and pork in a tomato and chilli sauce that I cooked myself.
Figured I'd earned myself a take away curry with that, but the number was engaged when I tried to place the order - settled for pasta and pork in a tomato and chilli sauce that I cooked myself.
GB call up for Iain
Following the National Disabled Triathlon Championships at the Rother Valley mentioned in a previous post Iain Dawson has been invited to represent GB at an Invitational International Super Sprint Paratriathlon event in Hyde Park 15th August supporting the ITU World Championships.
I'm available that day, so looks like I'll get to guide Iain around that course as well. :-)
I'm available that day, so looks like I'll get to guide Iain around that course as well. :-)
Sunday, 7 June 2009
Week 21
Oh dear. Seven weeks since I last updated my blog. It's been rather manic with work, training, club and life.
Now just 3 weeks away from Ironman France. All the long training rides are done, and as of 90 minutes along all my long runs are also now done. Today's 22 mile run was an out and make from a mates house (who i'm visiting this weekend) through Sheffield and out through Rotherham and back along the Sheffield and South Yorkshire navigation. Nice little run.
Was up here yesterday to help guide Iain Dawson around that National Disabled Triathlon course. We finished 5th overall and 4th in his category.
Now just 3 weeks away from Ironman France. All the long training rides are done, and as of 90 minutes along all my long runs are also now done. Today's 22 mile run was an out and make from a mates house (who i'm visiting this weekend) through Sheffield and out through Rotherham and back along the Sheffield and South Yorkshire navigation. Nice little run.
Was up here yesterday to help guide Iain Dawson around that National Disabled Triathlon course. We finished 5th overall and 4th in his category.
Sunday, 19 April 2009
Week 14
Just had a second really good weeks worth of training. The week just gone was week 14 of 24 in preparation for Ironman France. It was a build week, ie. a tough one.
Managed to get to the pool 3 times, out for 4 runs and onto the bike 5 times. Total mileage 213 on the bike 28 running and 6 miles in the pool.
Quality of the sessions was good too.
Week started with an easy 50mile ride and a good swim thanks to the Bank Holiday.
Tuesday lunchtime averaged 20mph on 20mile ride out to Wymondham then in the evening managed 21mph on the turbo. Speeds a bit academic on the turbo, but the power was up and the heart rate down on the same session last year.
Wednesday was an 8.4mile effort run consisting of 6 x 5 minute efforts, having swam in the morning. Hilly lunchtime ride thursday with recovery turbo in the evening.
Managed a couple of socials during the week. Beer and curry Wednesday evening (then two days with a dicky stomache). Friday evening was Donna's 40th and I drank way too much and saturday morning just didn't happen for me.
Yesterday afternoon headed out for an easy 10 mile run. Went out in search of a cut through between Surlingham and Rockland I'd been told about the previous week. It was stunning and well worth the tip. Running on off road tracks through a nature reserve with sun on my back. Absolutley beautiful. Was also fortunate to have company from Terry Garriety, who was out on his bike for a couple of miles (though not through the nature reserve). Ended up doing 13miles rather than 10.
Swam last night in a very quiet 50m UEA pool. Worth remembering that for future weeks for when I miss other swim slots. Oliver Milk was leaving the pool as I arrived at 7:15pm.
This morning was also blessed with Sun and dry roads, albeit cold at 9am. Rode 50miles with the VC and pleasingly held my own with them when they mixed it up at the half way point and the end.
My team mates Baard and Rosie both had a good day today. Baard won the Bungay Marathon and Rosie the Ladies Half Marathon.
Can't say my local football team did so well. Norwich got beat 3-2 at local rivals Ipswich, suffering to a dubious penalty decision that might well cause them relegation.
Next week, week 15 is a recovery week. Will be taking things easy, with more rest and a massage tomorrow. Key sessions are a 10mile TT on thursday evening, a 100mile sportive on
saturday and a 19 mile run on Sunday. The rest of the sessions during the week will be easy.
Managed to get to the pool 3 times, out for 4 runs and onto the bike 5 times. Total mileage 213 on the bike 28 running and 6 miles in the pool.
Quality of the sessions was good too.
Week started with an easy 50mile ride and a good swim thanks to the Bank Holiday.
Tuesday lunchtime averaged 20mph on 20mile ride out to Wymondham then in the evening managed 21mph on the turbo. Speeds a bit academic on the turbo, but the power was up and the heart rate down on the same session last year.
Wednesday was an 8.4mile effort run consisting of 6 x 5 minute efforts, having swam in the morning. Hilly lunchtime ride thursday with recovery turbo in the evening.
Managed a couple of socials during the week. Beer and curry Wednesday evening (then two days with a dicky stomache). Friday evening was Donna's 40th and I drank way too much and saturday morning just didn't happen for me.
Yesterday afternoon headed out for an easy 10 mile run. Went out in search of a cut through between Surlingham and Rockland I'd been told about the previous week. It was stunning and well worth the tip. Running on off road tracks through a nature reserve with sun on my back. Absolutley beautiful. Was also fortunate to have company from Terry Garriety, who was out on his bike for a couple of miles (though not through the nature reserve). Ended up doing 13miles rather than 10.
Swam last night in a very quiet 50m UEA pool. Worth remembering that for future weeks for when I miss other swim slots. Oliver Milk was leaving the pool as I arrived at 7:15pm.
This morning was also blessed with Sun and dry roads, albeit cold at 9am. Rode 50miles with the VC and pleasingly held my own with them when they mixed it up at the half way point and the end.
My team mates Baard and Rosie both had a good day today. Baard won the Bungay Marathon and Rosie the Ladies Half Marathon.
Can't say my local football team did so well. Norwich got beat 3-2 at local rivals Ipswich, suffering to a dubious penalty decision that might well cause them relegation.
Next week, week 15 is a recovery week. Will be taking things easy, with more rest and a massage tomorrow. Key sessions are a 10mile TT on thursday evening, a 100mile sportive on
saturday and a 19 mile run on Sunday. The rest of the sessions during the week will be easy.
Monday, 13 April 2009
Another good swim and a good weekend
Had another good swim this evening. Finally after about 2 years my stroke feels like its coming together. It is feeling powerful and strong in the water. Feel now that the effort I'm putting into my swimming will now make me faster, before it felt like I was sleeping and putting in effort and making no progress.
It was also good to see both Paul Yallop and Tim Chen down the pool. Paul I know is training for Ironman UK. Tim who did Ironman Switzerland with me turns out to have an entry for Ironman UK as well. Think that makes Tim the only the second of the dozen from Tri-Anglia doing Ironman UK that's previously completed one. Not sure Tim and Paul know each other.
This evenings swim wraps up a good Easters weekend's training and ensures I've made a good start to Week 14 of my 24 week training routine. This week is a big week. Next week being a recovery week.
It was also good to see both Paul Yallop and Tim Chen down the pool. Paul I know is training for Ironman UK. Tim who did Ironman Switzerland with me turns out to have an entry for Ironman UK as well. Think that makes Tim the only the second of the dozen from Tri-Anglia doing Ironman UK that's previously completed one. Not sure Tim and Paul know each other.
This evenings swim wraps up a good Easters weekend's training and ensures I've made a good start to Week 14 of my 24 week training routine. This week is a big week. Next week being a recovery week.
Wednesday, 8 April 2009
5k Swimathon
Frank Ellis of East Anglia Swallow Tails (EAST) organised a private lane for a few of us this morning to do the 5k swimathon. He was joined by Simon Edye, Jim Macleod and myself, all from Tri-Anglia. Russell Clarke was counting Jim's and my laps. Joanne Edye counting Simon's.
Managed to get the 5k done in a shade under 80 minutes. Well, 6 seconds under and just missed the hour for the 3.8k Ironman swim distance by a a second or two. I'm quite pleased with how I swam 43 strokes per length throughout (50m pool).
Simon managed to hit his target of sub 90 minutes by about 30 seconds.
Jim came in around 1:40.
I was leaving for work by 9am when the 2 hour time limit was up. Hope Frank managed to complete his 5k in time.
Managed to get the 5k done in a shade under 80 minutes. Well, 6 seconds under and just missed the hour for the 3.8k Ironman swim distance by a a second or two. I'm quite pleased with how I swam 43 strokes per length throughout (50m pool).
Simon managed to hit his target of sub 90 minutes by about 30 seconds.
Jim came in around 1:40.
I was leaving for work by 9am when the 2 hour time limit was up. Hope Frank managed to complete his 5k in time.
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