Strange week this week as I lose Sunday to a race that I am not even competing in. I am going to go to Deeside Duathlon as crew for some friends.
In order to get round this I have front-loaded the week to get everything in earlier.
Monday - Swim with TPT. Wii yoga session.
Tuesday - Run reps session. Core session.
Wednesday - Rest day. Cinema - ??. Stretching session.
Thursday - Long run >10km. Weights session.
Friday - Short brick.
Saturday - Long bike.
Sunday - Crew at Deeside Duathlon
Target totals - Swim > 1 mile. Bike > 35 miles. Run > 12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Monday, 28 April 2014
Training Review - Week 17 - April 21 to 27
Monday I went for my normal swim session. My swimming seems to have stalled a bit recently. This session was similar. No matter how hard I worked I was doing within a second on every rep. Also I have stopped doing any work on my tumble turns. Hopefully once outdoor swimming starts the second swim every week will start to help with my general swim fitness and then I can just use Monday sessions to work on top-end speed and turns.
Tuesday was a simple run round Dyce.
Wednesday was a cinema trip to see The Other Woman. Pretty poor, very predictable.
Thursday I went for a long run. My plan was 6 miles but it was a nice day so I did my 8-mile route from a few weeks ago. Having finally recovered from my cold it was back to a decent pace. That puts me over my miles for the week with Saturday's race still to come. Then I did a full set of rollering and stretching.
Friday I took a rest day before Saturday's race. I got the roller out again to work on some of the worst bits.
Saturday's race will get a report to itself. I had hoped to ride to and from but the rain was too nasty in the morning and I didn't want to turn up for the race already cold and wet. Post race I got back on the roller again.
Sunday was just about getting bike miles for the week. One of my training partners had a new bike to try out so we just went out for an easy spin with a couple of stops to tweak things.
Nothing too severe this week. Still missing the wii yoga, for the 5th week in a row, but did a lot of rollering and stretching which are having a similar but more targeted effect.
Target totals - Swim >1.5 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Monday - Swim 2,150m in 53mins.
Light weights.
Tuesday - Run 4.5 miles in 38 mins.
Wednesday - Cinema - The Other Woman.
Thursday - Run 8 miles, in 64mins.
Friday - Rest Day.
Saturday - Kings Aquathon
Swim 750m - 13mins 21.
Run 5,000m(?) - 25mins 10.
Sunday - Bike 35.7 miles in 2 hours 43.
Actual totals - Swim 1.9 miles (3,000m). Bike 35.7 miles. Run 16.2 miles. short core, 1 short light weights and 2 short stretching sessions. mins of wii yoga.
Tuesday, 22 April 2014
Race report - Turriff Triathlon
New website for the local race results:
http://www.resultsbase.net/Results/IndividualResults.aspx?Id=2262
My swim wasn't great. I was second off in my lane, but the first swimmer went off like a rocket and I couldn't get close enough to get any draft effect from him. 'Fortunately' the two swimmers behind me were quite happy to let me do the work for the entire race. I thought a few times about letting one of them through to take some of the strain but I wasn't sure if they would drop the pace if they had to lead. So effectively I did a solo swim of 760m in 13mins 12. Decent time but about 30 seconds behind what I really wanted to do.
The strange transition arrangements at Turriff means there is then a run down into T1 that is included in the official swim time of 14:51.
This is the first time I have done Turriff on my TT bike so it was always likely to be a bit quicker. Out to the half-way point I was almost two minutes quicker. And coming back I made almost another 2 minutes.
The run was almost certainly longer than it has been in previous years. I can't be sure by how much because of bad garmin tracks from previous years. My guess is the best part of half a mile though. I definitely ran really well but the time looks to be about 2 minutes slower.
So apart from the run I went faster than previous years on everything. Taking the probably-longer run into consideration I think I went quicker for every stage.
| Total Time | Overall Positon | Senior Male | Split time | |
| Swim | 14:51 | 16 | 7 | 14:51.0 |
| T1 | 15:50 | 17 | 8 | 00:59.0 |
| Cycle | 59:05:00 | 18 | 7 | 43:15.0 |
| T2 | 59:27:00 | 17 | 7 | 00:22.0 |
| Run | 01:20:39 | 14 | 6 | 21:12.0 |
Monday, 21 April 2014
Training Plan - Week 17 - April 21 to 27
Another race week, but racing on a Saturday this week so I could still go long on the bike on Sunday. This gives me some problems trying to fit other things in trough the week though. I might try and double-session a day somewhere, or alternately will consider cycling to and from the race.
I have drifted a little bit off my mileage targets the last couple of weeks with the cold. On top of being behind on biking already and with more races coming I need to start looking at my plan for the year. There are plenty of ways to make back the miles I just need to pick one and get on with it.
Monday - Swim with TPT. Stretching session.
Tuesday - Run reps session. Core session.
Wednesday - Rest day. Cinema - ??
Thursday - Long run > 10km. Weights session.
Friday - Rest Day.
Saturday - Kings Aquathon.
Sunday - Long bike
Target totals - Swim > 1.5 miles. Bike > 35 miles. Run > 12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Training Review - Week 16 - April 14 to 20
Monday was the usual swim session. Struggled a bit for pace and the cold was severely affecting my breathing throughout.
Tuesday I went for an easy hill run at Kirkhill and Wednesday did an easy run loop around Dyce. Both were slow and easy and struggling to breathe still.
Thursday was a disappointing bike ride. I had hoped to get a lot of this week's miles into an evening ride. 2 minutes into it and there was no way it would be happening. The weather was squally all day and even in between the rain showers the cold and wind were too much for an easy evening spin. I then planned to do some stretching and rollering but was hit by a migraine and spent most of the evening curled up on the sofa in the dark.
Friday was a much better bike ride. Went for the aborted plan from Thursday, but got a bit carried away. The idea was 7 miles out, 10 in a small group, 7 miles home, for an easy 24. As the weather was really nice I took the TT bike as a test ride for racing at the weekend. But it turned into 7 out, 18 in a group, and 7 back making it into a quick 32. A lot more than I needed to be doing 2 days before a race, and a lot faster than I needed to do as well. But it was good to clear my legs out and check the bike over.
Saturday I got up in time to go for an easy run, but I had too much to do in the morning and by the time I got clear it was too late in the afternoon and too close to Sunday's race. I did to a stretching and rollering session.
Sunday I went to Turriff Triathlon, that will get a race report to itself.
Happy enough with the week as a whole. My cold is still hanging about and hayfever season has definitely started now but managing to do more than a full week of miles with a good race at the end was more than I expected.
Target totals - Swim >1.5 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Monday - Swim with TPT. 2,150m in 53 mins.
Tuesday - Run at Kirkhill, 5.1 miles in 50mins.
Wednesday - Dyce loop run, 3.4 miles in 27mins.
Thursday - Road bike. 3.2 miles in 15mins.
Friday - TT bike 32.1 miles in 1 hour 57mins.
Saturday - Rest day.
Stretching session.
Sunday - Turriff Triathlon - Race Report separately.
Swim 760m in 13 mins 12.
Bike 12.6 miles in 43 mins 14.
Run 3.0 miles in 21mins 12.
Plus warm-ups and transitions.
Actual totals - Swim 1.8 miles (2,950 m). Bike 47.9 miles. Run 12 miles. short core, short light weights and 1 short stretching sessions. mins of wii yoga.
Tuesday I went for an easy hill run at Kirkhill and Wednesday did an easy run loop around Dyce. Both were slow and easy and struggling to breathe still.
Thursday was a disappointing bike ride. I had hoped to get a lot of this week's miles into an evening ride. 2 minutes into it and there was no way it would be happening. The weather was squally all day and even in between the rain showers the cold and wind were too much for an easy evening spin. I then planned to do some stretching and rollering but was hit by a migraine and spent most of the evening curled up on the sofa in the dark.
Friday was a much better bike ride. Went for the aborted plan from Thursday, but got a bit carried away. The idea was 7 miles out, 10 in a small group, 7 miles home, for an easy 24. As the weather was really nice I took the TT bike as a test ride for racing at the weekend. But it turned into 7 out, 18 in a group, and 7 back making it into a quick 32. A lot more than I needed to be doing 2 days before a race, and a lot faster than I needed to do as well. But it was good to clear my legs out and check the bike over.
Saturday I got up in time to go for an easy run, but I had too much to do in the morning and by the time I got clear it was too late in the afternoon and too close to Sunday's race. I did to a stretching and rollering session.
Sunday I went to Turriff Triathlon, that will get a race report to itself.
Happy enough with the week as a whole. My cold is still hanging about and hayfever season has definitely started now but managing to do more than a full week of miles with a good race at the end was more than I expected.
Target totals - Swim >1.5 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Monday - Swim with TPT. 2,150m in 53 mins.
Tuesday - Run at Kirkhill, 5.1 miles in 50mins.
Wednesday - Dyce loop run, 3.4 miles in 27mins.
Thursday - Road bike. 3.2 miles in 15mins.
Friday - TT bike 32.1 miles in 1 hour 57mins.
Saturday - Rest day.
Stretching session.
Sunday - Turriff Triathlon - Race Report separately.
Swim 760m in 13 mins 12.
Bike 12.6 miles in 43 mins 14.
Run 3.0 miles in 21mins 12.
Plus warm-ups and transitions.
Actual totals - Swim 1.8 miles (2,950 m). Bike 47.9 miles. Run 12 miles. short core, short light weights and 1 short stretching sessions. mins of wii yoga.
Saturday, 19 April 2014
Race Preview - Turriff Triathlon
In 2011 the weather was too nasty for cycling and the race was turned into an Aquathon. Here are my result sheets from 2012 and 2013.
2012
2013
2012
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2013
Race preview here.
Race report here.
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Reading my race report I actually had a bit of a poor race last year, even though it was 2 minutes faster than the year before. And that was on my normal road bike, so simply having the TT bike this year should get me ahead of that for a start.
I am in better swimming shape, and I have declared a faster time so I should get a faster lane there. The TT bike should be faster than the road bike even on the up and down course and I was in much better running shape before my cold.
So my basic target for tomorrow is to beat last year's time. My slightly less basic target is to beat last year's times for every leg.
Monday, 14 April 2014
Training Plan - Week 16 - April 14 to 20
Still not quite clear of the cold so not sure how much of this week I am going to get through. Have planned a full week
Planning to race at Turriff on Sunday. First triathlon of the year. It is a course that doesn't really suit me. Tight pool, long transition, lumpy bike route and an up and down run route. And to top it all it is usually poor weather since it is so early in the season. All the worst things in one course.
Monday - Swim with TPT. Stretching session.
Tuesday - Run reps session. Core session.
Wednesday - Rest day. Cinema - ??
Thursday - Steady run. Weights session.
Friday - Short ride, TT bike if good weather.
Saturday - Short run.
Sunday - Turriff Triathlon
Target totals - Swim >1.5 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
Planning to race at Turriff on Sunday. First triathlon of the year. It is a course that doesn't really suit me. Tight pool, long transition, lumpy bike route and an up and down run route. And to top it all it is usually poor weather since it is so early in the season. All the worst things in one course.
Monday - Swim with TPT. Stretching session.
Tuesday - Run reps session. Core session.
Wednesday - Rest day. Cinema - ??
Thursday - Steady run. Weights session.
Friday - Short ride, TT bike if good weather.
Saturday - Short run.
Sunday - Turriff Triathlon
Target totals - Swim >1.5 miles. Bike >35 miles. Run >12 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30mins of wii yoga.
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