Last night and today

REST DAY :-))) with a 10km race practice tomorrow...eek

Last night covered off 45mins of resonably hard work on the turbo - used the Bath Sprint route for the workout and completed about 70% of it in 45mins - all in the saddle with several spin ups to 500W. I tried to keep the HR down to 80% as advised by a fellow triathlete who is doing the Lanzarote IM - seemed to work, even on the 14% hills :-)

Only downside was I was adjusting my seat post and managed to over torque the bolt shattering it :-( time to see if I can get a replacement...

I.

Last night and today

REST DAY :-))) with a 10km race practice tomorrow...eek

Last night covered off 45mins of resonably hard work on the turbo - used the Bath Sprint route for the workout and completed about 70% of it in 45mins - all in the saddle with several spin ups to 500W. I tried to keep the HR down to 80% as advised by a fellow triathlete who is doing the Lanzarote IM - seemed to work, even on the 14% hills :-)

Only downside was I was adjusting my seat post and managed to over torque the bolt shattering it :-( time to see if I can get a replacement...

I.

Last night and this morning

How annoying - after getting myself ready, helping put the kids to bed - not having supper at a sensible time the coached swim session was cancelled with no explanation :-(((

At least I did a run at lunchtime!

To make up I fitted in an early morning dip before a meeting. A simple, nice recovery swim

300m easy (w fins)

300m kick (w fins)

300m easy

300m pull

Nice and simple - no looking at the clock! The great thing was I bumped into one of the other guys who train at the pool (he is doing Lanzarote IM) and we had quite a constructive discussion about nutrition/bikes etc so all in all quite useful!

This evening is a 45min bike (I think) - will have to see if the weather improves if it does it is a trip out on the bike rather than the turbo

I.

Last night and this morning

How annoying - after getting myself ready, helping put the kids to bed - not having supper at a sensible time the coached swim session was cancelled with no explanation :-(((

At least I did a run at lunchtime!

To make up I fitted in an early morning dip before a meeting. A simple, nice recovery swim

300m easy (w fins)

300m kick (w fins)

300m easy

300m pull

Nice and simple - no looking at the clock! The great thing was I bumped into one of the other guys who train at the pool (he is doing Lanzarote IM) and we had quite a constructive discussion about nutrition/bikes etc so all in all quite useful!

This evening is a 45min bike (I think) - will have to see if the weather improves if it does it is a trip out on the bike rather than the turbo

I.

Thursday -pt I

Just a short lunchtime run with some strides - shins still a little sore from the weekend, nothing major though.

5.15km in 29min 19sec (10min RPE2/every 5mins build to RPE9-10)

Main exercise today is the coached swim later this evening...last time nearly killed me - bring it on!!

Thursday -pt I

Just a short lunchtime run with some strides - shins still a little sore from the weekend, nothing major though.

5.15km in 29min 19sec (10min RPE2/every 5mins build to RPE9-10)

Main exercise today is the coached swim later this evening...last time nearly killed me - bring it on!!

Fitting in sessions!

Well yesterday and today were about fitting sessions around childcare! I was looking after Anja for her last two days of school holidays and that always means that no long bikes/runs are possible.

Tuesday was an early 30min bike at RPE2-3 on the turbo (just because it was easier...) and today was a couple of sets -

Early morning swim:

200m w/u (100m full/25m kick/25m pull/ 25m kick/25m pull)
1000m TT (15min 41sec)
150m c/d

Early evening bike session (on the turbo)

45mins working on hard on hills RPE 5-6 and easy 3-4 on flat (plus on last episode of season 1 24....)

moved the seat about a bit - lifted it and shifted it back - now in two minds about swapping the TT cockpit for a road setup with aero bars...need to go out and play on some hills to test it! Plus I talked to the techs at HED and they suggest a three spoke HED 3C rear wheel and a Jet 60 C2 front - around 1K in cost..hmmmmm...have to think about it...

Fitting in sessions!

Well yesterday and today were about fitting sessions around childcare! I was looking after Anja for her last two days of school holidays and that always means that no long bikes/runs are possible.

Tuesday was an early 30min bike at RPE2-3 on the turbo (just because it was easier...) and today was a couple of sets -

Early morning swim:

200m w/u (100m full/25m kick/25m pull/ 25m kick/25m pull)
1000m TT (15min 41sec)
150m c/d

Early evening bike session (on the turbo)

45mins working on hard on hills RPE 5-6 and easy 3-4 on flat (plus on last episode of season 1 24....)

moved the seat about a bit - lifted it and shifted it back - now in two minds about swapping the TT cockpit for a road setup with aero bars...need to go out and play on some hills to test it! Plus I talked to the techs at HED and they suggest a three spoke HED 3C rear wheel and a Jet 60 C2 front - around 1K in cost..hmmmmm...have to think about it...

The route and the workout!

The route and the workout!