30 minutes bike, 20 minutes swim.
Finally made it to the gym this morning in the hotel (Hyatt, Lisle, Il.). Had a really excellent exercise bike with touch screen, heart rate monitor, and even a TV. Did a variable program cycling 9 miles and using up about 275 calories.
The pool is about 15-20 metres long, and I did 40 lengths.
All before breakfast too!
Wednesday, October 25, 2006
Tuesday, October 17, 2006
Bike/Run
12K Brompton bike commute. (Went to Carol's so missing 4K there)
43 minute, approx 8K run in Richmond Park. This is my first night run there of the winter, and we're on the road only route and carrying torches to avoid getting run over by cyclists. Taking it easy tonight as my legs are sore from Sunday's race. This course is definitely shorter than the summer one, we did that in 48 minutes last time and I think we ran at a similar pace tonight.
43 minute, approx 8K run in Richmond Park. This is my first night run there of the winter, and we're on the road only route and carrying torches to avoid getting run over by cyclists. Taking it easy tonight as my legs are sore from Sunday's race. This course is definitely shorter than the summer one, we did that in 48 minutes last time and I think we ran at a similar pace tonight.
Monday, October 16, 2006
Sunday, October 15, 2006
Event - Princes Trust 10K
Another Sunday, another 10K; this is becoming a bit of a habit.
Went to Windsor with the family this morning for a run through Windsor Great Park and bits of Legoland. The children also ran in a 4K and did very well, finishing together.
My 10K was through a lot of woods, and I wasn't really expecting the rough terrain. I started off quite well, but the rough, muddy paths played havoc with my left ankle so I had to be really careful. It's hard to concentrate on the horizon to try and forget how tired you are when you have to watch your feet all the time.
Unlike last week's quite level course, there were many small hills on this one. I'm just not used to running on hills, something I hadn't really realised. The final 500M are all uphill, quite steep near the end. I let a few people overtake me just before this last bit, and managed to retake my position with a sprint which was good - it hurt though.
Top 50 placing! - 49th with an official time of 44:37. (860 finishers)
Went to Windsor with the family this morning for a run through Windsor Great Park and bits of Legoland. The children also ran in a 4K and did very well, finishing together.
My 10K was through a lot of woods, and I wasn't really expecting the rough terrain. I started off quite well, but the rough, muddy paths played havoc with my left ankle so I had to be really careful. It's hard to concentrate on the horizon to try and forget how tired you are when you have to watch your feet all the time.
Unlike last week's quite level course, there were many small hills on this one. I'm just not used to running on hills, something I hadn't really realised. The final 500M are all uphill, quite steep near the end. I let a few people overtake me just before this last bit, and managed to retake my position with a sprint which was good - it hurt though.
Top 50 placing! - 49th with an official time of 44:37. (860 finishers)
Saturday, October 14, 2006
Bike
1 hour - Z1 - Z2
Even though I have a 10K run tomorrow morning, I couldn't resist having a proper go on my new Elite turbo trainer.
Got all dressed up in my cycle gear and pedalled away for one hour at a fairly moderate pace. Listened to podcasts on my Nano, and got really hot from the cooking in the kitchen. Will definitely setup a fan and a DVD player for future longer sessions.
I liked it though, and think it will really aid my winter Ironman training.
Even though I have a 10K run tomorrow morning, I couldn't resist having a proper go on my new Elite turbo trainer.
Got all dressed up in my cycle gear and pedalled away for one hour at a fairly moderate pace. Listened to podcasts on my Nano, and got really hot from the cooking in the kitchen. Will definitely setup a fan and a DVD player for future longer sessions.
I liked it though, and think it will really aid my winter Ironman training.
Equipment
Finally, after wanting one for nearly two years, I went out and bought a Turbo Trainer.
It's a Elite Crono Mag ElastoGel Turbo Trainer and I got it at my local Triathlon shop - SBR Sports in Windsor. In the end, it wasn't a very scientific decision. I needed to be able to pick one up in my car, and they are very near a carpark. I didn't really care whether I got Elite or Tacx, and SBR only had Elite. I wanted a model with a resistance adjuster, but didn't want all the digital gizmos. I expected to pay about £100-£150 - and got it for £130 minus 10% for being a regular customer.
I got a very overpriced piece of moulded plastic for under the front tyre too (£12.95) and a band of sweat catching towelling (eeugh), also a bit of a waste of money really.
[time limited link to details of the turbo here ]
Friday, October 13, 2006
Thursday, October 12, 2006
Wednesday, October 11, 2006
Bike/Run
16K Brompton normal bike commute
10 minute warmup on the rowing machine, then a 30 minute treadmill run at LA Fitness. Legs just recovering from Sunday's 10K in Hyde Park, and I've got another coming up this Sunday too.
10 minute warmup on the rowing machine, then a 30 minute treadmill run at LA Fitness. Legs just recovering from Sunday's 10K in Hyde Park, and I've got another coming up this Sunday too.
Tuesday, October 10, 2006
Swim/Bike
16K Brompton normal bike commute
900M swim in LA Fitness pool
Did 50 lengths (750M) straight off in 21 minutes.
After a suana break, did another 10 lengths (150M) as a cool down.
900M swim in LA Fitness pool
Did 50 lengths (750M) straight off in 21 minutes.
After a suana break, did another 10 lengths (150M) as a cool down.
Monday, October 09, 2006
Bike
16K normal Brompton bike commute.
After yesterday's run (or maybe it was the really painful massage) my legs are aching very, very badly today.
After yesterday's run (or maybe it was the really painful massage) my legs are aching very, very badly today.
Sunday, October 08, 2006
Event - RunLondon 10K
10K run in 44 minutes and 01 second. This is actually a new personal best for me.
It was a really nice day for running in my opinion, bright and only very slightly chilly, so that I wasn't cold before the start, and didn't overheat too much running around.
Due to iPod problems, and a very poor analog watch, I was only vaguely aware of how fast I was running. Well, that's not actually true. I've done so much running in the last two years, that I can now feel my pace quite accurately. I knew I was having a fairly good on target first 5k at a very even pace. I knew I really struggled from 5.5k - 8k after picking up my water and as usual getting some up my nose while trying to drink it on the move. I really picked up the pace and knew that my last 2K were pretty good. I knew I'd done quite a good time, and was expecting a match of my 45 minutes from last year, so was really pleased though not too surprised to get 44:01.
Run training has gone really well over the last few weeks since I got back from Cuba. I started slow, and have done well to keep away from injury. I'm pretty fit from cycling to work, and this shows where I need to inject pace briefly. I'm so used to pushing off fast from the traffic lights on my bike, that those muscles can get me past a small group of people in my way, or propel me up a slight incline. So I was feeling quite confident about doing well in this race, as I was feeling quite fit.
I'm not so good with longer hills though. I think the period when I ran slowest from 6-8k was mostly uphill.
Nike measured some split times, which is really nice. Here they are:
As you can see, my sprint finish was pretty impressive :-)
It was a really nice day for running in my opinion, bright and only very slightly chilly, so that I wasn't cold before the start, and didn't overheat too much running around.
Due to iPod problems, and a very poor analog watch, I was only vaguely aware of how fast I was running. Well, that's not actually true. I've done so much running in the last two years, that I can now feel my pace quite accurately. I knew I was having a fairly good on target first 5k at a very even pace. I knew I really struggled from 5.5k - 8k after picking up my water and as usual getting some up my nose while trying to drink it on the move. I really picked up the pace and knew that my last 2K were pretty good. I knew I'd done quite a good time, and was expecting a match of my 45 minutes from last year, so was really pleased though not too surprised to get 44:01.
Run training has gone really well over the last few weeks since I got back from Cuba. I started slow, and have done well to keep away from injury. I'm pretty fit from cycling to work, and this shows where I need to inject pace briefly. I'm so used to pushing off fast from the traffic lights on my bike, that those muscles can get me past a small group of people in my way, or propel me up a slight incline. So I was feeling quite confident about doing well in this race, as I was feeling quite fit.
I'm not so good with longer hills though. I think the period when I ran slowest from 6-8k was mostly uphill.
Nike measured some split times, which is really nice. Here they are:
2k 08:46 08:46 4:23
4k 17:33 08:47 4:23
6k 26:26 08:53 4:26
8k 35:42 09:16 4:38
10k 44:01 08:19 4:10
As you can see, my sprint finish was pretty impressive :-)
Friday, October 06, 2006
Bike/Swim
Commuting by Brompton - 10 miles.
Swimming in LA Fitness. 60 lengths of 15M = 900M
Blocks of 10 lengths as usual, one block was breaststroke; the final 10 was done as a cool down after going into the sauna.
Swimming in LA Fitness. 60 lengths of 15M = 900M
Blocks of 10 lengths as usual, one block was breaststroke; the final 10 was done as a cool down after going into the sauna.
Thursday, October 05, 2006
Bike
Commuting by Brompton - 7 miles - plus Bank - Belgravia via the Apple Store on Regents street, and then back down to Vauxhall. This was due to me buying an Applle Nano MP3 player, and then going to the Star Tavern for a London perl Mongers meeting.
Wednesday, October 04, 2006
Bike
Commuting by Brompton - 7 miles + (Bank - Oxford Circus - Waterloo) - approx 5 miles, to pick up Nike RunLondon T-Shirt. I also bought some new trainers. I got Nike Plus Air Zoom Special Edition 10/2 Lance Armstrong ones on grey/yellow. Very nice, £65.
12 miles in total, some very fast as I made it from Oxford Circus to Waterloo in 13 minutes.
12 miles in total, some very fast as I made it from Oxford Circus to Waterloo in 13 minutes.
Tuesday, October 03, 2006
Monday, October 02, 2006
Sunday, October 01, 2006
Bike
Early morning cycle, with a day threatening rain so I wore my blue rain jacket, but it never materialised so I get really hot.
Circled around from Ascot to Virginia Water, Chobham and Bracknell for a near 70K ride.
Didn't look at my average speed at all, I think I concentrate too much on that. Still managed over 28km/h average.
Circled around from Ascot to Virginia Water, Chobham and Bracknell for a near 70K ride.
Didn't look at my average speed at all, I think I concentrate too much on that. Still managed over 28km/h average.
Goals: Ironman
I have entered and been accepted to compete in Ironman France 2007
This is a pretty big step, and a big jump from my previous triathlon, an olympic distance at Windsor.
Nevertheless, I've decided that it's now or never, and I have Jonathan also doing it with me, so that will help a lot with moral support.
Today I'm officially starting my training, though a proper plan will be drawn up over the next few weeks.
This is a pretty big step, and a big jump from my previous triathlon, an olympic distance at Windsor.
Nevertheless, I've decided that it's now or never, and I have Jonathan also doing it with me, so that will help a lot with moral support.
Today I'm officially starting my training, though a proper plan will be drawn up over the next few weeks.
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