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Training Log Archive: rickyp

In the 7 days ending Sep 3, 2017:

activity # timemileskm+m
  Cycling3 3:02:45
  Running8 3:01:28 23.15(7:50) 37.25(4:52) 241
  Swimming (Pool)3 2:20:06
  S & C1 1:00:00
  Orienteering1 44:16 6.59(6:43) 10.6(4:11) 3725 /28c89%
  Swimming (Open Water)1 12:30
  Total16 10:21:05 29.73 47.85 27825 /28c89%
  [1-5]15 9:21:05

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Sunday Sep 3, 2017 #

11 AM

Swimming (Open Water) race 12:30 [3]

Trimageddon Triathlon - Swim

A local triathlon to raise money for charity with only around 20 entrants, and a good few of those were relay entries. I entered as there was nothing else on, the weather was miserable wherever i went and since it wasn't a proper race I could use this to get used to transitions.

The swim was 2 laps of a small lake. Paced this much better than at the National relays so even though it was longer i was never in danger of having to stop. 2nd out the lake but probaly 5th leaving transition. I was slow as I haven't got a tri-suit, i chose to wear socks and i didn't think i was ready to have my shoes pre-clipped into my peddles yet. Since i took so long my garmin had managed to find satellites by the time i was ready.

Cycling race 50:13 [3]

26.3km +229m avg 31.4km/h

Trimageddon Triathlon - Bike

Started at a similar time to two other guys thanks to my slow transition but after about 1/3 loop they were had got away. Didn't get caught by anyone else and in the end I didn't lose too much time as saw 4th running out of transition just as I got in. This transition was never going to be as bad so the chase was still on.
12 PM

Running race 24:41 [4] 6.2 km (3:59 / km) +132m 3:36 / km
shoes: Salomon Speedcross Vario Trail

Trimageddon Triathlon - Run

The run route for this triathlon was another reason I entered it in the first place. Rather than a flat 5 km it was a 6km fell race - quite unusual and one that would suit me massively over my competitors.

Jelly legs weren't a massive issue but I made sure i didn't go off too fast before the climb. Once it opened out on a field i could see 2nd, 3rd, and 4th up ahead. Didn't catch 4th till the first part of the descent and thought that was all I would manage, especially when I wasted 25s hesitating at a junction, but i was told 3rd wasn't far ahead and with 1km to go i caught sight of him and was gaining fast. He kicked for home with 500m to go and i knew it was going to be close but after he hesitated looking for the finish funnel i pipped him on the line, giving the wet bored spectators a thrilling spectacle, and earning myself some red wine for 3rd place.

The next time i enter a race i hope to have a tri suit as this an easy area where i can make gains

Route Choice
1 PM

Running warm up/down 9:44 [1] 1.6 km (6:05 / km)
shoes: Salomon Speedcross Vario Trail

Saturday Sep 2, 2017 #

8 AM

Swimming (Pool) 45:02 [2]

TTC Swim ~ 2400m

Struggling today. Really need to practice tumble turns if i'm going to keep pace with Amber and Ed. Finished set half way through to get to Parkrun on time.
400m WU
2 x 100m Build [10s]
2 x 200m kicking drills [side, front, back, butterfly]
4 x 75m build [15s]
4 x 200m off 3:30
400m fast
1 x 200m
9 AM

Running warm up/down 7:12 [2] 0.9 km (8:00 / km) +9m 7:37 / km
ahr:139 max:152 shoes: Salomon Speedcross Vario Trail

Jog from leisure centre to parkrun, WU and drills

Running race 17:53 [4] 5.2 km (3:26 / km) +45m 3:18 / km
shoes: Salomon Speedcross Vario Trail

Tewkesbury Parkrun straight after swim

Legs didn't feel as bad as the last time I tried doing it as an aquathlon but I wasn't racing against anyone unlike last time. Tried to push right to the end. Shame hr data is all over the place as hard to tell. Measured it 200m longer as well so hard to compare time.
Strava splits tell the story of got the lead then cruised until a sprint finish:
3:20, 31, 29, 32, 25

Running warm up/down 11:21 [2] 1.7 km (6:41 / km) +14m 6:25 / km
ahr:121 max:134 shoes: Salomon Speedcross Vario Trail

5 PM

Cycling 1:21:26 [2]
ahr:123 max:142

39.1km +289m avg 28.8km/h

I've decided to enter myself in a local charity triathlon tomorrow. As i have now fitted my bike with cleats i thought it would be a good idea to ride on them for the first time. They say it's not if but when you fall over with cleats and with me i didn't last long, falling over straight away in the middle of the road trying to get my second shoe clipped in. After practicing by the wall I finally got myself going.

The bike leg tomorrow is a lap of Overbury Hill. I guessed it would be clockwise but after running into the organiser on the lap I found out it was anti-clockwise but oh well. Hopefully it will stay dry (unlikely) and many will turn up and raise lots of money for charity

Friday Sep 1, 2017 #

6 PM

S & C 1:00:00 [0]

WU
3x8 pull ups
Bulgarian split squats: 1x 8+8 36kg, 2x 8+8 40kg
Dumbell walking lunges: 3 x 8 40kg
Dumbell Benchpress: 3 x 8 36kg
6 min Plank routine

Thursday Aug 31, 2017 #

6 AM

Swimming (Pool) 35:00 [2]

TTC Swim ~ 1830m

Not much actual swimming today

600m WU (3 FC, 1 non FC)
7 x 50m (25 catch up, 25 swim) [10s]
300m pull
5 x 20m max speed kick [45s] - turned into a race. starting floating on the T. didn't want to sacrifice speed for breathing so held it for whole length.
5 x 20m max fist [30s]
2 x breakout drill
2 x 20m with breakout drill
2 x 60m easy - monitoring time and stroke
2 x 120m - monitoring time and stroke
80 WD
7 PM

Running 18:15 [2] 3.23 km (5:39 / km)
ahr:119 shoes: Mizuno Wave Rider 19

WU & drills

Running tempo 25:00 [4] 6.94 km (3:36 / km)
ahr:155 max:166 shoes: Mizuno Wave Rider 19

Actually got out of work sooner than expected, only 1 hour overtime.

Not sure what session to do I went back to basics for some 5 min intervals with 60s recoveries. Had planned for 4 but at the end of the 3rd i felt a 5th was achievable. Felt I was pushing but looking at my pace I really wasn't. Glad my hr reflects this. Maybe just need to be running against other people to make myself work harder or maybe it was a result of sitting down all day eating cake.
3:36, 37, 38, 35, 38
8 PM

Running warm up/down 10:37 [2] 1.78 km (5:58 / km)
ahr:121 max:165 shoes: Mizuno Wave Rider 19

Jog back

Wednesday Aug 30, 2017 #

Note
(rest day)

Unscheduled rest day volunteering to help late at work. First blank in ages. May have to help in the next few days as well so will be sure to get session done in the morning / lunch

Have had issues with my cleats for my bike. Firstly the screws don't seem to be long enough to attach the cleats to shoes. Secondly one the pedal cages was attached so tightly that the bike shop is going to have to wait till Saturday when they can apply some heat to it.

Tuesday Aug 29, 2017 #

6 AM

Swimming (Pool) 1:00:04 [2]

TTC Swim ~ 3340m

25m pool:
6 x 100m easy (3, pull buoy 3, 5, pull buoy 5, 7, pull buoy 7)
3 x 100m kick with fins [10s]

Turns out the problem with splits on strava isn't down to the watch but an update on Strava itself which hopefully will get fixed soon. I think i can remember the session.

20m pool:
200m CSS - 1:34/100ms
4 x 200m CSS+4 [15s]
10 x 40m [5s] (steady - fast)
200m kick recovery
8 x 80m progressive [10s]
200m MDPS with fins
120m WD
7 PM

Cycling 8:01 [1]

3.2km +17m avg 24.2km/h

Up to Croft Farm

Cycling tempo 31:41 [2]
ahr:124 max:139

16.3km +78m avg 30.9km/h

TTC 10 mile TT. Breezy and every direction seemed like it was into the wind. Legs also not feeling quite so fresh after the weekend

Cycling 11:24 [1]
ahr:103

4.3km +21m avg 23.1km/h

Don't know where everybody else was so rather than hanging around for others to watch the bikes i peddled back home than ran from there
8 PM

Running 31:34 [2] 6.3 km (5:01 / km) +29m 4:54 / km
ahr:124 max:137 shoes: Mizuno Wave Rider 19

Really couldn't force myself to do a hard 5k so did an easy 30 mins brick run around town

Monday Aug 28, 2017 #

10 AM

Running warm up/down 14:44 [1] 1.9 km (7:45 / km) +8m 7:36 / km
ahr:116 max:135 shoes: Mizuno Wave Rider 19

WU & drills
11 AM

Orienteering race (Abingdon) 44:16 [4] ** 10.6 km (4:11 / km) +37m 4:06 / km
ahr:165 max:177 spiked:25/28c shoes: Mizuno Wave Rider 19

TVOC Urban Event at Abingdon - MO - 7.2km

Routegadget

Very much a runners course. Fairly straight forward first 20 controls then a complex last 7 controls but the 2 min timed out road crossing immediately preceding them meant you could plan the rest of the course.

Running at the same pace as Jack Kosky after comparing splits, I just made more 10-20s errors which added up. Time losses:
#1 45s - Didn't check the compass when i picked up the map. Thought i was running North but actually east
#5 ~15s Picked to go right but then then made a daft routechoice
#7 ~20s - Didn't spot alleyway.
#11 ~20s Daft routechoice
#16 ~20s Daft routechoice
12 PM

Running warm up/down 10:27 [2] 1.5 km (6:58 / km) +4m 6:53 / km
ahr:122 max:134 shoes: Mizuno Wave Rider 19

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