Training diary – w/c 26 April

This last week marked the start of a new training block and also a 6-week build to my first major test of the 2010 season: Weymouth Middle Distance Triathlon, June 6th. So, I decided it was about time I posted a training diary again as it’s been quite a while. After the months of winter training, it’s starting to get serious: long long runs every week, plenty of 100+ mile bikes and some tough swim sets await!

Here’s what week 1 of this block looked like:

Mon: SWIM 45min aerobic swim

Tue: RUN 2hr, 16 miles @ 7.30s

Wed: BIKE 15 x 3min sub maximal / 60sec rec

Thu: RUN 1hr inc 20 x 30sec strides / 30sec rec

Fri: SWIM 3.2k (inc 6 x 200m @ 70%)

Sat: BIKE 95 miles, 5hrs

Sun: RUN 2h57, 22.5 miles @ 7.50 min miles (HR ave 140bpm <75% max)

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Training diary: week 9

Fantastic week’s training; the final full week before the New Forest 70.3. Things kicked off with my first 3.8k lake swim – despite the cold, it went pretty well and has given me confidence in my swimming development. I followed this up with a reduction in lengths in preference for drills to keep loose and technique in tune. With the Channel swim looming large I also wanted to be fresh and ready to go, should the call come from Dover. Running has been improving; steady runs mixed with speedwork are my staple tapering sessions. And – further wheel problems notwithstanding – I also nailed a couple of good bike sessions to boot.

The only downer was bailing on a ride in the Chilterns with Al today due to knee ache; with one week to go I can’t be too careful so rest and icing was the sensible option. I can be confident that the hard training is done and it’s now just about staying loose, keeping the muscles sharp and the mind focused. Bring on race day!

Week 9 (w/c Sunday 6th September)

Sun: Aqua Sphere Long Swim 3.8k (Dorney Lake); Mon: RUN (1h30, steady); Tue am: BIKE (3h15, London Parks); Tue pm: SWIM (1hr, drills); Wed: SWIM (1h15, drills and lengths); Thu am: RUN (5min warm up + 5 x 1k /3min rec @ 5k pace + 3min warm down); Thu pm: SWIM (45mins, drills); Fri am: BIKE (1h45, N.London hills inc reps); Fri pm: RUN (1hr, steady); Sat: REST.

More Training Diary posts here.

Training diary: week 8

Downs Link Route

Running picked back up this week – thank God – after a few niggles. I’ve been staying down in Sussex and running on the Downs Link from Henfield. North to Southwater is pancake flat and good for long runs; South is my hilly route, and Bramber and back (6 small hills) is a solid 1hr run. The result is that my pace is improving within the 60-75% of max heart rate zone; and I also felt comfortable on today’s brick, running at 7.30s after 2hrs on the bike. Of course, if I want proper hills then Devil’s Dyke is the destination! (see week 7 cycling).

Week 8 (w/c Sunday 30th August)

Sun: REST (family event); Mon: BIKE (3h40, Devil’s Dyke-Cuckfield-Handcross-Billingshurst); Tue: RUN (1hr, steady with hills); Wed: REST (travelling); Thu am: SWIM (1hr, drills and lengths, London Fields Lido); Thu pm: RUN (1hr, steady with hills); Fri: RUN (1hr, steady); Sat am: BRICK (2hr bike, 20min run @ 7.30 min miles); Sat pm: SWIM (1hr drills)

 More Training Diary posts here.

Training diary: week 6

Good solid week, although Wednesday saw another slight injury arise: a bruise like pain in the metatarsal area of my right foot. Unsure whether this was just a knock, or something more tricky like ligament damage or – worse – a stress fracture. I decided to lay off the running for a few days and ice/apply ibuprofen gel. If it persists I’ll get it checked out of course.

Fortunately swimming and biking are unaffected. The good news was a noticable improvement at Tooting on Monday with three of my Channel Swim team mates – all usually quicker than me, but I found myself a lot closer and feeling far better in the water. Looks like the drills and technique work are starting to pay off; long way to go though.

Week 6 (w/c Sunday 16th August)

Sun: REST; Mon am: RUN (5mins warm up + 2x15min @ 10k-5k pace / 5mins rec + 5mins warm down); Mon pm: SWIM (pyramid 2/4/6/8/6/4/2, Tooting Bec Lido 90m); Tue am: BIKE (1h15, inc Regents Park Reps x 4); Tue pm: SWIM (1hr, drills and lengths, London Fields); Wed: RUN (1hr, steady); Thu: SWIM (pyramid reps 2/4/6/8/10/12/10/8/6/4/2 @ 80% max effort); Fri: BIKE (1hr); Sat: SWIM (2.6k, The Triangle LC)

More Training Diary posts here.

Training diary: week 5

Strange week. I started the week in Carcassonne recovering from a wedding and doing a little swimming. Once back in London, I went out for a long run, only to feel a knee strain after an hour and struggle through to 1h30. I dropped the run on Weds, but could still feel the achey pain during Thursday’s hour steady and – slightly – during Saturday’s brick. I was meant to be cycling the Woodcote sportive on Sunday but a broken spoke prevented this…, just to add to the week’s frustration. Going to put this week behind me and make sure week 6 is a quality one.

Week 5 (w/c Sunday 9th August)

Sun: REST; Mon: SWIM (40mins, Carcassonne); Tue: RUN (1h30, steady); Wed: SWIM (3.25k, Clissold Leisure Centre); Thu: RUN (1hr, steady); GYM (10mins skipping + 2 x static weights/core exercise set) Fri: SWIM (1hr, drills + 50m reps); Sat: BRICK (1h10 bike, 25min run)

More Training Diary posts here.

Training diary: week 4

A slightly different week of training this week! Sunday was the Mazda London Triathlon (full write up to follow), and then after the event I immediately packed my bike into my DHB Elsted box – a challenge in itself – and headed south for an early Monday flight to Toulouse. 4 days in the Pyrenees followed, taking in some classic cols, before a few days rest in Carcassonne for a friend’s wedding.

Week 4 (w/c Sunday 2nd August)

Sun: LONDON TRIATHLON; Mon: BIKE (2.5 hrs, 1581m total ascent); Tue: BIKE (6hrs, 4308m total ascent); Wed: BIKE (5h45, 3665m total ascent); Thu: BIKE (4hrs, 2850m total ascent); Fri: REST; Sat: REST

More Training Diary posts here.

Training diary: week 3

With the London Triathlon on Sunday I’d planned in a lighter week than usual. My main goal is the New Forest 70.3 so I didn’t want a proper taper; nonetheless, I want to be sharp and tuned up to put a good performance in on Sunday.

A favourite from my Mike Gratton marathon schedule is the 2 x 15min tempo session; it’s a great way to keep the body used to running quickly without pushing it too hard. The same evening I went to Tooting Bec Lido for the first time: 90m, 19-degrees; it’s a triathlon mecca with tens of athletes using the facility. I tested my new Orca Equip wet suit, then joined fellow Channel swimmers for an hour’s worth of full stroke sets. The remainder of the week has been sharpening sessions for each discipline and sufficient rest, making sure I’m in shape to perform on Sunday.

Week 3 (w/c Sunday 26th July)

Sun: RUN (1hr steady); Mon am: RUN (2 x 15mins / 5mins rec @ 10k pace, pace increasing to 5k in second 15mins); GYM (core and upper body workout); Mon pm: SWIM (3k in 2- and 4-length sets, Tooting Bec 90m Lido); Tue: BRICK (1hr bike, 15mins run easy); Wed: RUN (10 x 200m / 2mins rec @ 3k pace); Thu: SWIM (1hr drills and lengths); Fri: RUN (45mins easy); Sat: Rest day

Weeks 1 & 2