Got up early and was on the road by 8.30am. Headed out towards Chertsey and around the back of Virginia Water and Ascot etc.
I know I need to be able to ride far, so htis was a bit of a test.
After 2 hours I was really getting tired legs, and finished a long 73.6km in 2:38:24. (average 27.88km/h)
Happy that I didn't get any real pain, and recovered quite quickly too.
Thinking of doing a 110km friendly race, maybe I could actually finish it.
Sunday, July 31, 2005
Friday, July 29, 2005
Swim
LA Fitness on a quiet Friday afternoon.
Did aproximately 4 lots of 10 lengths of the 15M pool.
Interestingly, I was actually getting faster and better by the 4th set.
All front crawl of course, well, a couple of breaststroke.
Did aproximately 4 lots of 10 lengths of the 15M pool.
Interestingly, I was actually getting faster and better by the 4th set.
All front crawl of course, well, a couple of breaststroke.
Thursday, July 28, 2005
Bike
LA Fitness stationary bike. Haven't really done any of this, but I need to increase my bike training too.
Did 30 minutes worth, on a varied up hill and down hill program. It reported ~280 calories, and I think about 12.5Km.
Machine kept trying to tell me to do between 70-80 rpm, but I stuck with 90 as that's what I've been recommended by everyone else.
Did 30 minutes worth, on a varied up hill and down hill program. It reported ~280 calories, and I think about 12.5Km.
Machine kept trying to tell me to do between 70-80 rpm, but I stuck with 90 as that's what I've been recommended by everyone else.
Wednesday, July 27, 2005
Swim
Windsor Leisure Pool on adults only Wednesday evening.
First time doing 25M lengths since my 'breakthrough' session last week.
Can now easily do 50M - even 100M isn't that hard. Didn't really pick up any rhythm as my goggles kept leaking and steaming up.
Did about 40 minutes of swimming, not sure how far, but probably about 800M
First time doing 25M lengths since my 'breakthrough' session last week.
Can now easily do 50M - even 100M isn't that hard. Didn't really pick up any rhythm as my goggles kept leaking and steaming up.
Did about 40 minutes of swimming, not sure how far, but probably about 800M
Tuesday, July 26, 2005
Row/Run
LA Fitness. 15 minutes rowing, 15 minutes run. (187cal/200cal)
Even though I had yesterday as a rest day, still felt pretty tired doing this today. And my knees are sore too, and my right calf has never fully recovered from the tightness feeling from the cramp I got in May.
How on earth can I train for an Ironman if I can't even manage this without risking injury!?
Even though I had yesterday as a rest day, still felt pretty tired doing this today. And my knees are sore too, and my right calf has never fully recovered from the tightness feeling from the cramp I got in May.
How on earth can I train for an Ironman if I can't even manage this without risking injury!?
Sunday, July 24, 2005
Swim/Bike
Still at the hotel this morning, and had quite a nice swim, though again didn't actually count the laps. at least 400M though.
The rain cleared up in the aternoon when I got home and so at 4pm went for a cycle. Made it up as I went along Staines/Egham/Engelfield Green/nr Virginia Water/Ascot/Sunningdale. Finished off with a very fast stretch down past Windsor Great Park reachine 60Km/h.
~52Km in ~1hr 52. Av speed ~29km/h
Felt fine tiredness wise, but knees suffering a little by the end.
The rain cleared up in the aternoon when I got home and so at 4pm went for a cycle. Made it up as I went along Staines/Egham/Engelfield Green/nr Virginia Water/Ascot/Sunningdale. Finished off with a very fast stretch down past Windsor Great Park reachine 60Km/h.
~52Km in ~1hr 52. Av speed ~29km/h
Felt fine tiredness wise, but knees suffering a little by the end.
Saturday, July 23, 2005
Run/Swim
At a hotel today, Hanbury Manor. Did a quick 15 minute warmup running on the treadmill, then some swimming. Didn't count the actual lengths, and I'm not even sure how long the pool was, though it felt longer than 15M and shorter then 25M.
Still able to swim for a reasonable length of time, though didn't push it.
Still able to swim for a reasonable length of time, though didn't push it.
Friday, July 22, 2005
Thursday, July 21, 2005
Swim
LA Fitness - 1200M
Because of the travel delays due to more bombs, I decided to have a swim after work instead of rushing home. Very glad I did.
Did the same session as yesterday, with 400M crawl punctuated by frequent rests, then 400M of alternate 15M lengths of breaststroke and crawl. Then had a rest in the sauna.
No rush home, so decided to try 10 lengths of continuous crawl to finish off and cool down.
Swam as slow as I could to try and not get tired (people doing breaststroke beside me were overtaking me), and it really worked. Afer 10 lengths, was still feeling fine, and after 15 decided to go up to the full 28 (~400M). This is about 3 times further than I've ever swum front crawl in my life. Considering that this time last year I was struggling badly to do even 25M, I'm really really pleased. I think I may have finally cracked the problem I've always had of getting too tired to breathe. I'm twisting my body way sideways every third stroke, and breathing out on the stroke before so that once my mouth is out of the water I only have to breath in. The slow speed means I don't actually need so much oxygen too, so can keep it up longer. And the increased rowing and swimming schedule I've followed the last few weeks means my arms and shoulders are stronger.
I can't wait actually to get back in the water for another go.
Because of the travel delays due to more bombs, I decided to have a swim after work instead of rushing home. Very glad I did.
Did the same session as yesterday, with 400M crawl punctuated by frequent rests, then 400M of alternate 15M lengths of breaststroke and crawl. Then had a rest in the sauna.
No rush home, so decided to try 10 lengths of continuous crawl to finish off and cool down.
Swam as slow as I could to try and not get tired (people doing breaststroke beside me were overtaking me), and it really worked. Afer 10 lengths, was still feeling fine, and after 15 decided to go up to the full 28 (~400M). This is about 3 times further than I've ever swum front crawl in my life. Considering that this time last year I was struggling badly to do even 25M, I'm really really pleased. I think I may have finally cracked the problem I've always had of getting too tired to breathe. I'm twisting my body way sideways every third stroke, and breathing out on the stroke before so that once my mouth is out of the water I only have to breath in. The slow speed means I don't actually need so much oxygen too, so can keep it up longer. And the increased rowing and swimming schedule I've followed the last few weeks means my arms and shoulders are stronger.
I can't wait actually to get back in the water for another go.
Wednesday, July 20, 2005
Swim
LA Fitness - 800M
OK, I'm giving in, and wearing a swimming hat at this pool. I think it's a waste of time, and effort on my part, but it's annoying waiting to be told off for not doing it. In triathlon events you have to wear a hat, so I'll use this as my personal justification of getting used to swimming with it on.
Did 400M of crawl in 30M (2 length) stretches with short breathers at each end for warmup.
Then tried a new technique - 15M breaststroke up the pool, then back down the pool doing crawl. Found that this way I could do the whole 400M without stopping. Was really pleased and felt my crawl is improving. I'm swimming remarkably slowly, but my stamina is increasing.
OK, I'm giving in, and wearing a swimming hat at this pool. I think it's a waste of time, and effort on my part, but it's annoying waiting to be told off for not doing it. In triathlon events you have to wear a hat, so I'll use this as my personal justification of getting used to swimming with it on.
Did 400M of crawl in 30M (2 length) stretches with short breathers at each end for warmup.
Then tried a new technique - 15M breaststroke up the pool, then back down the pool doing crawl. Found that this way I could do the whole 400M without stopping. Was really pleased and felt my crawl is improving. I'm swimming remarkably slowly, but my stamina is increasing.
Tuesday, July 19, 2005
Row/Run
15 minutes on rowing machine.
15 minutes run
Getting into a good habit with this for when I have a one hour break to go to the gym.
Rowing machine is set on medium (No 5) and I do 5 minutes at 600 rate, then 5 minutes at 700 or over, and finally 5 minutes at as close to 800 as I can. 30-34 strokes per minute. ~180 calories.
Set the treadmill to some kind of program where it varies the speed/incline. Currently using level 4 and today was course 4 I think. Slow build up and down. Speed ~11km/h but down to 10.2km/h for the 6% section. Exactly 200 calories according to the machine. Really ought to bring my HR monitor.
Need to see if this kind of session is doing me good; I've been reading about people who's training is not really making a difference to their fitness.
15 minutes run
Getting into a good habit with this for when I have a one hour break to go to the gym.
Rowing machine is set on medium (No 5) and I do 5 minutes at 600 rate, then 5 minutes at 700 or over, and finally 5 minutes at as close to 800 as I can. 30-34 strokes per minute. ~180 calories.
Set the treadmill to some kind of program where it varies the speed/incline. Currently using level 4 and today was course 4 I think. Slow build up and down. Speed ~11km/h but down to 10.2km/h for the 6% section. Exactly 200 calories according to the machine. Really ought to bring my HR monitor.
_ _ _ _
_ _ _ _ _
_ _ _ _ _ _ _ _ _
Need to see if this kind of session is doing me good; I've been reading about people who's training is not really making a difference to their fitness.
Sunday, July 17, 2005
Run
Honda 3 Miles: 21.37 minutes.
McDonalds Big Mac meal weighing heavily on my mind (and my stomach) since eating it at 7pm and sitting in the car from Tamworth for the next two hours, I took advantage of the warm summer evening as the sun had just set and made good time. Almost exactly 11 minutes at the turn-around point.
McDonalds Big Mac meal weighing heavily on my mind (and my stomach) since eating it at 7pm and sitting in the car from Tamworth for the next two hours, I took advantage of the warm summer evening as the sun had just set and made good time. Almost exactly 11 minutes at the turn-around point.
Saturday, July 16, 2005
Bike
Route3: 42km - 1:23:33 (approx) - average 30.63
Early morning 8.30am start as I know I won't have time tomorrow; going to Tamworth.
I'm trying to make better time in the first section and it seems to be working - over a minute faster than last Sunday.
I think this warm weather really helps the times too.
Early morning 8.30am start as I know I won't have time tomorrow; going to Tamworth.
I'm trying to make better time in the first section and it seems to be working - over a minute faster than last Sunday.
I think this warm weather really helps the times too.
Friday, July 15, 2005
Thursday, July 14, 2005
Row & Run
Row: 15 minutes - 180 calories, can't remember the rest
Run: 15 minutes - 190 calories, running at 2% incline.
La Fitness.
Run: 15 minutes - 190 calories, running at 2% incline.
La Fitness.
Wednesday, July 13, 2005
Swim
La Fitness: 400M inermittent, then break, then 10*15M continuous.
My new front crawl regime is to try and swim a bit faster, and have shorter breaks between laps. Need to work out how to keep swimming even when I'm tired.
My new front crawl regime is to try and swim a bit faster, and have shorter breaks between laps. Need to work out how to keep swimming even when I'm tired.
Sunday, July 10, 2005
Bike
Route3: 42Km: 1:24.30 approx
Nice early start at 8.20am, in the summer sun - hard to remember now the leggings and gloves and freezing feet. Mum is staying so even if the SBR lot are meeting, didn't want to be away till 11:30 or so.
Haven't been out on the bike for 3 weeks, which is really bad. I was feeling sore by the end, and could hardly walk up the stairs afterwards. Not going to let that happen again.
Still, it was a pretty good time - keeping my average over 30km/h is the current aim on this route.
Nice early start at 8.20am, in the summer sun - hard to remember now the leggings and gloves and freezing feet. Mum is staying so even if the SBR lot are meeting, didn't want to be away till 11:30 or so.
Haven't been out on the bike for 3 weeks, which is really bad. I was feeling sore by the end, and could hardly walk up the stairs afterwards. Not going to let that happen again.
Still, it was a pretty good time - keeping my average over 30km/h is the current aim on this route.
Friday, July 08, 2005
Swim
LA Fitness: lots.
After the events of yesterday, the office is empty today.
Did as many laps in an hour as I could, it was good not having to rush back so fast. I do feel as if I am getting stronger in the water.
After the events of yesterday, the office is empty today.
Did as many laps in an hour as I could, it was good not having to rush back so fast. I do feel as if I am getting stronger in the water.
Tuesday, July 05, 2005
Run
LA Fitness: 30 minutes; 5.5km; 11km/h
Set the machine for program 1 which varies the hills and speeds. Really hard at times on incline 6%. Not sure how the speed decides itself, but it moves around a lot. There are no hills near the house to run up, so I think this practice is valuable. My feet are suffering a bit at the moment though from the pounding they take.
Set the machine for program 1 which varies the hills and speeds. Really hard at times on incline 6%. Not sure how the speed decides itself, but it moves around a lot. There are no hills near the house to run up, so I think this practice is valuable. My feet are suffering a bit at the moment though from the pounding they take.
Monday, July 04, 2005
Swim
I'm still a rubbish swimmer, but I've had an idea about why this is. I've never developed my upper body strength enough to allow me to swim any distance without getting tired. Consider running and other land based exercise. The first time you go out, you run far too far, and the next day (and the one after that especially) your leg muscles really ache. This is because they are torn, and are repairing themselves stronger than before.
When I go swimming, after about 50 metres, I'm too tired to coordinate properly, and so cannot breath, and so I have to stop for a rest. So my swimming exercise is in small intervals and I never really build up any stamina. I've never suffered sore arm or shoulder muscles after swimming.
So, new plan. More rowing and strength training for upper body in the gym. More swimming when tired to push myself to the limit. Only last year I was incapable of more than about 15M front crawl. Now I can do 50M. With some proper effort I hope I can learn to keep going even when tired, like I can when I'm running.
When I go swimming, after about 50 metres, I'm too tired to coordinate properly, and so cannot breath, and so I have to stop for a rest. So my swimming exercise is in small intervals and I never really build up any stamina. I've never suffered sore arm or shoulder muscles after swimming.
So, new plan. More rowing and strength training for upper body in the gym. More swimming when tired to push myself to the limit. Only last year I was incapable of more than about 15M front crawl. Now I can do 50M. With some proper effort I hope I can learn to keep going even when tired, like I can when I'm running.
General
I've been away from the blog for a while, which is understandable I guess, as I was on holiday, and busy at work, and had finished my triathlon. I'm back now, and deciding whether to continue on this site or to set up a sister blog on my proper page - I still want to keep the triathlon posts separate.
I haven't actually stopped exercising, this has been going on apace. I may fill in some times I've recorded, but I'm not sure whether this is necessary. The weekly sunday morning bike ride as slipped, but I'm going running and swimming just as much. The general trend is that if I haven't done anything for two days, then on the third day I definitely exercise.
I've decided to give myself a new goal, a full triathlon in Windsor next July. I'm going to do a proper training plan for the winter, but will do general training and maybe a few shorter events until then.
I haven't actually stopped exercising, this has been going on apace. I may fill in some times I've recorded, but I'm not sure whether this is necessary. The weekly sunday morning bike ride as slipped, but I'm going running and swimming just as much. The general trend is that if I haven't done anything for two days, then on the third day I definitely exercise.
I've decided to give myself a new goal, a full triathlon in Windsor next July. I'm going to do a proper training plan for the winter, but will do general training and maybe a few shorter events until then.
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