Run + Bricks Week 23 Thursday 11th March

After a day off, there were two items on the schedule. First up was a 30 minute recovery run in the morning before work. Ran a little longer than the target time, but not by much and covered 4 miles. Works out to a 7:56mpm pace which is pretty tidy for a recovery run. Legs were protesting a little.

The evening's activities were a whole lot more involved, and not quite sure how such a big session fits in a recovery week, but after the mornings run I really felt up for it. Having company for the bulk of the session helped. Someone to show off to.

I was joined by Angie Thorp for a brick session that comprised 4 sets (3 for her) of 10 minutes hard on the turbo followed by a 2.1km run repeating the pair every 30 minutes (Angie did shorter run that took her 10 minutes). This 2.5 hour session was one I'd attempted a fortnight ago on Friday 26th February. On that occassion I only managed 3 sets. This time round I managed to put out 300watts for most of the 4 bike efforts (certainly over 290 all the time) which is what I'd aim for if I was just doing 4x 10minute bike efforts and the runs were supposed to be 9 minutes for 2k and this time round only the 3rd wasn't done in under 9 minutes and that was 9:06 and they were for 2.1k rather than the prescribed 2k. So very pleased with that.

Just the 5k swimathon in the morning and I'm done.

Week 23 Tuesday Run Efforts

Legs were tired after the weekend and a massage on Monday. They just didn't want to go quick enough or work hard enough for these six, half mile efforts. The aim was to do each of them as though it was the last and ideally in 2:50. Only managed to sneak under 3 minutes for one of them. The legs certainly made me feel as though each of them was the last that they wanted to do. Pleased that the pace for each of them is faster than that required for a sub 20 minute 5k.

Week 22 Review

22 of 25 weeks now complete. The last big week. The following table shows how what I did compared with what I was supposed to do:

Generally did okay. With a couple of good swims, a great duathlon at the Ballbuster and a solid ride on the Sunday.
Now feeling quietly confident and excited about the Ironman in 3 weeks.

Spring Ballbuster - 6th March 2010

Third race for 2010 and managed a third PB. The Spring Ballbuster fell ideally for a final prepartion race and had been on the schedule since the coaching from Joe started in October 2009. The last big week of training was nicely rounded off with this race and confidence levels were given a nice little boost.
Having previously completed this race twice before I knew what was in store. A 7.9 mile circuit finishing at the top of Box Hill, Dorking that you run once, ride three times and then run again. Best part of 16 miles running and 24 cycling. Not easy miles either. Travelled down on the Friday evening after work. Met up with club mate Jonathan Tyrrell and stayed at a Travel Lodge. Early start to register at 6:30am ahead of the 8am gun. Gosh it was cold. Really couldn't decide what to wear. Opted to wrap up warm for the first run and bike then ditch hat and gloves for final run. Got that bit right. Started strong on the run, perhaps too strong, so pulled over for a pee then rejoined a more sensibly paced group. Then nailed it on the bike. I had my previous PB time of 3:33 in mind, plus also Simon Edye's 2008 time of 3:22 as a target. The conditions were dry so descended confidently, attacked the small inclines on the course then was steady and strong on the big climb. Was in 78th position after the first run, but got myself up to 44th thanks to posting the 19th fastest bike time of the day. Started the final run with the clock showing 2:20. Knew that a 62 minute run would beat that 3:22 target and had 73 minutes to spare for a PB. Managed the final run in just over the hour. It was hard work on the hill.
Really chuffed with myself though. (Full Results)
Going for an easy spin on the bike straight afterwards before doning compression tights and drinking some Rego (recovery drink) really helped the legs get over the Ballbuster punishment.

Ballbuster lap on gmaps: http://www.gmap-pedometer.com/?r=3528551

Swim session Week 22 Friday 5th 2010

Yippee. Made it out of bed this morning and across to UEA for a swim. Usual suspects of Mike, Tom, James and Porshe were there. Oliver Milk, Frank Ellis and Jim Macleod also. Oli joined Mike and Tom for 10x 100 hard on 3mins. I did my own thing, comprising 600m warm up with every third length fly drill. Pool was configured as 50m. Then 12x 200m repeating on 3:20. First couple took 3 mins the remainder sub 3:05. Then 1000m pull followed by a 200m warm down. Total session 4200 taking 73 minutes. Paul and Julie Kemp along with Jim Keeble were there by the time I left.

Turbo and T-Run week 22 Thursday 4th March

Had planed to swim this morning. Woke up naturally wondering thinking "this is good, no alarm yet time for more sleep" looked at the clock and it was 6:40am. Bugger, not gonna get to UEA for 7am and a swim, so stayed in bed a whole lot longer. No alarm = no swim. Guess staying up writing up the blog last caused me to overlook setting the alarm. I've already set two different alarms for tomorrow morning.
A turbo session this evening with the company of Angie Thorp, who took the photo. Don't worry I don't normally wear a helmet, glasses or gloves in the garage. But all 3 are new and I wanted to wear them. You can see that the chin strap needs triming. And yes it is an aero helmet. You'll note that I'm wearing the new Tri-Anglia tri-suit too. As I had company I thought I'd go for a dress rehearsal and wear the kit I plan to use on March 28th.
The session comprised 6x 3minute efforts and is detailed in the graphic with the heart rate trace. I've done this session once before, two weeks ago on Friday 19th February. I felt really good and fully recovered this evening and the numbers support that observation. Average power for the 80 was 4.5% up at 210watts, average speed 3.8%, distance covered 3.9% up and max power 9.3% up at 444 watts. That was a burst and not sustained power. Each effort started good for the first 20seconds and I'd get to 400watts, but after 30seconds would settle to 360 which was hard to hold until into the final 60 seconds of the 3 minute effort and then I'd be able to hold 370 then for the final 10 seconds I'd really go for it and that's where the 444 was achieved. The increased output came at a cost average heart rate was also 5% up and calore consumption up 12%.
The turbo session was then immediately followed by a transition run. That means, off the bike, on with the trainers and out for a run. Because it was really cold and dark that also meant on with a long sleeve top and reflective vest. Should have put on more clothes and taken the head torch because it was really cold and far darker than normal on Whitlingham Lane. Perhaps it was the cold that inspired me to 7:20mpm pace. I was very keen to get home.

Swim and Run Week 22 Tuesday 2nd March

Now into the last big week of training before the taper period.

Had a great swim with Oliver Milk yesterday morning. Oliver won the Norwich Triathlon last year and is a very strong swimmer. The session Oliver had us do involved a 500m warm up. Twenty 100m efforts repeating on 1:30. I've been hoping to be good enough to cope with that sort of set for a long time. Being able to draft Oli meant that I was able to. I'd like to think that my presence spurred him along too. Each effort was taking about 1:25 meaning that I was getting 5 seconds rest between each. We followed that up with eight 50m kick efforts on a turn around time of 75seconds. Then for a 500m pull aiming at 1:30 pace. I was just outside that. To wrap up a 200m warm down.

In the evening I had a 6-7 mile run on the cards with 4 miles at 6:30-6:45mpm in the middle. I went along to Norwich Road Runners, but wasn't able to tempt any of them from there session to join me. I don't blame them in the slightest. It was nice to meet up with them before and after. It was good of them to suggest a route. The pace had been selected as 'faster than half marathon PB'. The 'chip shop run' route they prescribed (http://www.gmap-pedometer.com/?r=3511975) was perfect for the job at 6.7 miles. I did the effort unware of the distance from Mile Cross Aylsham Road round about though to the Mousehold Sprowston Road roundabout. That worked out to 4.4miles and my pace 7:01mpm. Not as fast as I'd have wanted, but faster than half marathon PB pace (just) so job done.