2018 - the return to Ironman Austria

I have been looking at this time trial coming with some anxiety as it required a long swim session including a 3,800m time trial.  The warm up session including some stroke work over 16 lengths, 320m.  The time trial itself was 3,800m, 190 lengths.  I am glad I have a watch that keeps count of lengths otherwise I am sure I would have lost count.  I was pleased that when I went to the pool it was not busy so I started in my own lane and hoped that would continue for the duration. The full distance time trial took 1hour 41'15", longer than I hoped for but faster than last summer at Box End so hopefuly I will be able to complete the distance quicker in July for the Ironman.  The last 800m were the hardest with my arms, legs and core complaining.  I am not sure if this was affected by the previous 1,000m when I had to share the lane with another swimmer as I couldn't swim as freely as I was before. I was pleased that when I was completing my cool down I quickl...

I am starting with Monday.  I was really pleased on Monday morning that my legs didn't feel bad after the Oakley 20 - last week after the fell race my legs felt wasted.  I knew I had completed a 20 mile race at a good training pace but apart from a slight niggle I have around my knee all felt well.  I went to my normal Pilate's class and felt good after the first few minutes warm up although I found it harder than usual. I had to be in London early today so I had to save my bike and run session until after work.  The weather got worse during the day so the ride was in the rain with some strong winds.  The plan was for a hill repeats session alternating lower gear and seated uphill with higher gear and standing - I managed 2 sets of each in the time available.  I used the Gayton loop as it provides a tough uphill and a good recovery back to the start - I saw Emma on my first loop up the Gayton Road hill but no time to chat other than a quick hello....

A bright and sunny day for the Oakley 20 road race - the final piece of my very short London marathon preparation.  As ever the race was well supported by WRR with the purple and pink vests in large numbers seemingly wherever you looked.  I was up earlier than planned but no chance of sleeping in with the clocks going forward so I was at the race start with plenty of time to join the queue for the toilet. I also picked up the hoody, a good momento and one that you can use, no adverts apart from the name of the race and Bedford Harriers. The start is always cramped on the road outside of the school made worse by the runners who park on the main road - I cannot understand why they do it!  I set my watch to pace me at 8'30" per mile, giving a 10' window against the time in my training plan of 3 hours.  The first lap went well once I got into my stride - my legs were slightly heavier form yesterday's bike ride than I had expected.  It was good to see so much ...

An early ride today to allow time for going to the OUtdoors and Tri Show at the NEC.  A local meet at Galane with 5 of us in the group today with a traget of two and a half to three hours.  The theme was Banbury Lane, adding some deviations for interest and increased distance. I was planning an easy ride, not to much by way of exertion so that I am not wiped out before the Oakley 20 on Sunday.  The weather was promising, not cold so I decided to wear the shorts for the first time this year but still keeping on two layers and a hat to deal with the slight chill.  It had rained overnight but the morning looked like it would be dry, at least to start with.  We headed out as far as Thorpe Mandeville before riding down the B4525 - a fast road with lots of close driving cars before heading back to Banbury Lane and turning off to head back via Weston and Blakesley.  We rode together most of the time although we split up just outside Weston as Parky had a puncture ...

Up early this morning - woke up and was off to work early as I had no training session planned - I have given up the gym session this week! Swim session at Cripps tonight - a bit of a rush to get there on time as the A45 was blocked with traffic following an accident. Only 3 in the lane tonight as we went with a new more endurance based session.  After a warm up it was into a pyramid of 2x100m, 2x200m, 1x400m, 2x200m, 2x10om, all very consistent with clear timings of 2'30" for the 100m, 5' for the 200m and 10' for the 400m.  Felt a good hard session of the type that I feel that I need despire my technique requiring further work.  Overall session time 57'57" covering 1900m.

This training week continues to be erratic and not all because of the Edale Skyline.  I flew to Belfast on Tuesday evening for a business meeting so I changed my schedule so I could do a run on Wednesday.  I was stopping at the Stormont Hotel so I was looking forward to running the Stormont mile up to the assembly building - it is an impressive sight, you have probably seen it on the television news if nothing else.  As we know not all plans work out as intended.  I was up early as planned but I found that the gates do not open so early so I started to run on the roads surrounding the castle grounds and then I got one of those low battery messages from my Garmin and it stopped working - I am sure it has never lasted the advertised 20 hours!  I completed the run partly through the Stormont grounds as the service road was open - I was surprised at how extensive the estate of government buildings existed all hidden by the trees.  Not sure how far I ran or my H...

Monday didn't start very well.  My legs ached and my right heel hurt whne I put my shoes on.  Mind you I did post my first message on Twitter and it was about Edale. Monday is normally Pilate's and I wasn't sure if I would go, but I was pleased I did in the end as it meant I spent some time stretching and easing some of the aches, although I was not as strong as I normal and certainly felt that I had worked harder with less of a result. Tuesday was a heavy day as it was my Board meeting and then I had to fly to Belfast for an evening meeting so the turbo and post tirbo run had to be early morning.  It didn't quite go to plan as I didn't get up until 6am losing valuable training time.  The turbo session was supposed to be 85 minutes but I cut it short to 65 minutes, I completed all of the sets but missed out the cool down 20 mins of easy spinning.  The harder sets seeking a higher HR didn't happen, I just couldn't make it work.I managed an average cadence o...

What a beautiful day after the winter web have had and then the recent we weather.  I was a shorts day with light top as a result of the brightr sunshine and light winds. The race is advertised as 21 miles long taking in all the peaks of the Edale skyline, starting from the edge of the village before heading up to Ringing Roger and then onto Win Hill with a good running surface but already feeling long by the time we hit Hope village.  As I was approaching Win Hill I could feel my right heel with a slight rub - I thought this was caused by my shoe lace coming undone, but whatever it was the start of the increasing difficulty I had running.  The ascent of Lose Hill from Hope is a major pull to the top with a lot of waling on the way, then from the top it became more undulating able to make good progress.  Heard a shout of Wootton and it turned out to be Josie who swims in my lane out for a walk with a large group.  When I was near the top of Mam Tor I heard my...

A couple more easier training days in preparation for the Edale Skyline race on Sunday.  I am looking forward to it, it seams the weather will be kind after the winter it will be soggy ground but with light winds and good visibility forecast it should be good. Swiming on Friday was a new style of session as the groups were rearranged a little for the next 10 week block.  I am still in lane 3 with fewer present than usual and Dave P re-joining the lane.  Robyn was timing us to start with so we would have times for 100m, 200m and 400m sets in future sessions.  We then did some unusual stroke work trying to focus on improving the power from the push phase of our stroke.  All in all a different session lasting 58'50" covering 1,600m. Today was intended to be an easy day with a new 45 minute flexibility, core strength and stability session completed at home.  The stretches were many of the usual set I follow; then onto some 60 second planks with the ...

It is always more difficult to follow your training plan when you are away from home, no different in Blackpool.  My swim drills session yesterday didn't happen, I did swim, actually 2 swims, one at 6.30am and another at 1.00pm.  The hotel pool is 15m long, not a regular shape and cramped.  In the end my first swim lasted 26' for 78 lengths 1070m, mind you it was hard with other people not swimming in a straight line, taking forever to do a length, and generally getting in the way such that eventually gave up.  I then went for a swim rather than lunch and again it was frustrating after the first few minutes, so it was an even shorter session of 22'54" for 64 lengths 960m.  I may have just picked the wrong time for a serious swim as it clashed with those who swim breaststroke, keep their hair dry, meander and stop for a chat! A different run today, a 75 minute slow HR Z1 rather than a WRR club session.  As my hotel is on the sea front I went for a run ...

This will not be a normal week's training as I am in Blackpool for a conference from Tuesday to Thursday with a very full programme and I have the Edale Skyline race on Sunday. Monday was my normal Pilate's class - it is still hard work but my flexibility is much greater and I can do more of the abdominal exercises with a  fuller range of movement.  Not sure I will ever be fully flexible again with a six pack but working on it! Up early today to drive to Blackpool, easy journey on the motorway apart form the M6 roadwork sections but even then it was only having to slow down for the speed cameras in the roadworks themselves.  When I arrived the sea was in and the sun was out it looked very pleasant from my hotel room. As I had left early I needed to complete an hour's turbo session.  Instead I had to make use of the hotel gym bike - no wherenear as comfortable as my bike even though it had a wide padded seat.  It wasn't a very intense session, it lasted 1 hour...

A very different week with a busy day off on Thursday climbing in Snowdonia.  The week is now following a standard pattern with some days with one session and others with two with all bike rides now followed by a run.  The weekly target time was 12hours 45' whereas I have recorded 16hours 43' although in terms of planned training time I am down 30' as I have include the 4hours 30' I spent on the hill in the times.  The log shows that I spent 27% of my recorded efforts on my day off.  The normal activities were roughly 5hours 35' 33% on the bike; 2hours 52' 17% running; 2hours 53'  17% swimming; and only 55' 5% strength work. Overall it was a busy week for training, working and family.  I am looking forward a lighter week this coming week as I prepare for the Edale Skyline fell race next Sunday - 21mile, 4,500feet of ascent - with a number of other Woottonites so it should be fun.  I will also be trying out the delights of a hotel gym and swimming poo...

Nothing in the schedule for today - guess it was meant to be a rest day but I had other ideas as I had to make up for the day off training when I went climbing in the week. I thought I would start with an easy swim, just 1,000m, before I joined the Sunday run.  An easy swim was in my plan, covering 1,000m in 29'12" in 5x200m sets.  The session I missed was an upper body gym session but I didn't fancy that idea.  Home for a quick breakfast and then off to the Holcot Road carpark at Pitsford Reservoir.  This is one of my favourite Sunday runs.  I arrived just as they were about to leave and was surprsied to see such a small group - only 7 of us - that meant the run would be fast'ish as we would not have to regroup often - although Caroline and Dave were with the group and they had done the long ride yesterday so perhaps some relief.  The first challenge was the wind it was very strong in places before we headed up to Pitsford for some relief and then off do...

Still no photographs from my trip to North Wales as my computer is still not fixed and won't be until next week - I am not happy about it! When I got up on Friday my legs felt fine after the mountain day, however by the end of the day my calfs and achiles were felling tight, probably caused by climbing on the front points of my crampons and kicking steps. Friday was the last Cripps swim of this series - all change for next week having to chose between a technique lane of speed/distance.  So it was lane 2 again with 4 of us tonight all of whom were a little later than normal as the other lanes were already underway.  It was a repeat of the session last week with a mix of drills and distance sets.  Total distance 1900m in about 58 minutes - I deleted the data form my watch before I had read it so not an accurate timing. The plan for Saturday was a 4 hour bike ride working on hills followed by a 45 minute run.  I set off early to get some miles/time in before arriving...

A quick trip to Snowdonia today to try and catch some of the winter climbing before the final thaw of the winter sets in.  It was an early start - 4.30am - mind you still had travel problems as the M1 was closed locally but rest of journey was good with strengthening sunshine. Decided to climb from the Ogwen Valley and head onto the Carneddau for Craig Lloer at the back of Penyrole Wen as it is north facing and holds the snow.  The weather was brilliant, cold but warm with a strong sun - I was walking up the hill with only a thin shirt on top and sunglasses as it was so bright and warm in the sun.  My target was to climb Y gully, originally intended to climb the left hand Y but it was iced up so I headed for the right hand Y that gave a good 100m of steep snow and ice with a few interesting rock steps before reaching the steep snow bowl and broken cliffs above and heading to the top of Penyrole Wen.  I had looked at Broad Gully as was in in good condition ...

I seem to have so many hectic days at the present with the training fitting in around and then becoming a blur.  Today's swim went well, an endurance swim building sets in a pyramid from 40m to 160m and then back to 40m before 4x100m and then 400m steady to hard sets followed by 200m cool down.  The stroke work seemed to go well but the form was lost a little (or lots!) as the intensity increased, especially on the reach and glide in the harder efforts.  The session was 53'13" covering 1800m with an average efficiency in the mid 50's.  Quick shower, something to eat and off for another day in London.

The day started with a new swim session with a focus on stroke work.  It was a series of 2 length and 4 length stroke sets to focus on a streamlined position and breathing.  The session lasted only 31' and 540m.  In the evening it was the normal Pilate's class, same set as last week, with the glutes feeling sore at the end. Tuesday's session had to be after work as I had to be off early today, today's session was a 90' turbo ride and then a 35' run.  The turbo session was built around 12 minutes of technique work and two 20 minute sessions building up in 4 minute sets to reach high Z4 HR with a recovery session in the middle.  The session was hard with not all HR targets achieved.  The data received by the Garmin was intermittent although it seem to be correct.  Average cadence 85rpm, average HR of 126 with 50% of time in Z2, 24% in Z3 and 16% in Z4. The brick run took longer than planned to transition - the longer Pineham route for 35'09", 4.35miles ...

This week proved harder mainly due to work and family commitments around Cath's birthday.  It was good to have a different focus as it seemed to take off some of the training pressures.  The training target time was reduced by an hour as I didn't do the Sunday swim, but I still completed 12hours 05' so all the bits of additional time this week added up to another hour.  The weekly splits were pretty much on target with the bike total nearly 5 hours - 40%, just over 2 hours swimming - 17%, nearly 3hours 15' running - 27% and nearly 2 hours in the gym - 16%. The next months' training plan has now arrived from Steve so I am looking forwad to the next phase of my training - I will let you know what it involves I will let you knowbit I have already spotted a 3.8km swim time trial in the offing.

A different Sunday.  Cath and I went out on Saturday night to a Comedy Club at Esporta, it was a good night out with a few drinks and a late night.  Sunday morning didn't arrive as normal so a change of plan, the swim was deferred until Monday and the run started later. It was a beautiful day, clear blue sky, bright sunshine with a sharp frost on the ground.  I went for a sole run, heading out to Blisworth, then to Roade by the tunnel road and back to Esporta to collect my car.  I felt good throughout, I tried to stop within the training plan HR targets although I used the wrong target figure of 139bpm rather than 135bpm, not to much of a difference but changes the graph.  I ran 9.36miles in 1hour 23'45" giving a 9 minute mile pace.  Due to my HR target error I spent 59% of my time in Z3 and 36% in Z2 with an average HR of 136bpm. 

The weather forecast was good for the morning, I was looking forward to the ride, however, when I got up it was wet, as it turned out some light drizzle for a short while, so not too bad afterall with the sun coming out on the ride. I wasn't sure of the route today until I arrived at the Community Centre and Nicki announced that it was to be the reverse Harrold route - we did the right way round last week!  We were all getting a quick look at Andrey's new bike - he missed the ride last week so he went and bought a bike instead - a new Cannondale. When we set off it was at a faster pace than recent week - not sure if it was the Jamie not being with us effect as he is recovering from his knee operation so will be missing him for a few weeks.  It took until we reached Salsey Forest to catch up with those at the front and to feel if I had settled down into a consistent pace - at this time I knew I would not be following my training plan, not that I do when I join the group ...

It was a rush tonight to get to swimming as I was delayed leaving Derby and then headed home on the M1 south on a Friday - it meant I missed shoping at Tesco's tonight so I will have to go tomorrow. Only 4 of us in Lane 3 tonight with a new session from Robyn. We swam 76 lengths in the hour with more drils than usual with 4x50m of zip arms, 4x50m catch up and 4x50m of single arm then followed with 6x100m and as it turned out 2x200m - it should have been 3 sets but we ran out of time.  On the whole a good session.

A different day today as it was Cath's birthday so no early gym session this morning or club session tonight.  I went to the gym at lunchtime for an hour - it was very quiet so no waiting to get on the equipment or fighting for space on the exercise mat.  I have added improving my balance to my exercises with some sets with balancing on one foot and trying to squat - I can nearly do it when standing on the floor but try it on a Bosu and I am wobbling all over the place - it will get better, quickly I hope! My run tonight was a steady solo run from home.  As I was going out for a meal later it was still light when I went out so I thought I would try the canal for the first time in a few months.  I thought it would be drier than it was so ended up sliding around in the mud in places.  I then went off round Milton Malsor, Collingtree and then home.  I was enjoying a faster paced run, especially when the slower pace on the canal towpath is taken into account....

I do not mean the people from Finland, just those things you put on your feet when swimming.  Today was a swimming day with an early morning session.  The pool seems to be getting busier in the morning with people who can swim well, unfortunately it means that when I go along with all my gear I seem out of place, and have less space. Today's session was described as an endurance session.  It comprised lots of opportunities to kick, use the pull buoy, fins and paddles, all about front crawl.  All this kit meant I had to keep stopping, putting my glasses on to read the instructions between sets, and putting on and taking off the gear.  It was an ejoyable session and revealing as I could swim 4 lengths in my normal 2 minutes without any aids, but put on the fins and I could do 4 lengths in 1'30", which suggests I need to get my feet to work like fins.  The sets with the paddles didn't seem to affect the time much at all which was surprising to me.  The s...

The month started as normal although when I look at the training plan I can see that is going to get madder... and no doubt even more fun. The month started with the Pilate's class on Monday.  I went for the 7pm class as I had a WRR Committee meeting at 8pm.  The earlier class was packed, much less room than normal to spread out and a lot hotter in the room with more bodies and the air conditioning not working.  The male of the species isstill in the minority in these classes, I thought I was going to be the only man until another man turned up a few minutes later - 2 men, 16 women.  The session was harder than normal, not sure if it was the heat and crowded conditions, but I certainly felt I had worked harder with the core and thighs hurting by the end.  I then went to the committee meeting - I thought I knew where I was going but actually spent some time exploring Simpson Manor trying to find the right address - tip, next time print out the map! Tuesday...