Recovery....

No time to train yesterday so first chance to get back in the pool was today - no idea how far I went but it was about 20mins...sore shoulders and tight quads (oh and the pulled muscle in my back is still there - three weeks on...)

Nice to swim again....but really not sure how I am going to manage being off training for 4 weeks - yes I am going to take a break from all things tri for a while...starting the end of this week :-O

I.

Highworth Tri - 20 Sept 09

It was a fun day - nice small friendly tri with a mildly challenging bike and run. I struggled with the race a bit as I swim quickly and as such most of the people in my wave came in the top 10-15 so I lost them all after about the second hill on the bike :-(


Splits


Swim - 5:47:7 (3rd) 
T1 - 1:10.1 
Bike - 43:56.4 (66th) 
T2 - 1:19.1 
Run - 33:29.6 (95th)  


Swim - okay but the guy front Nigel Evans (came in 11th) held me up - he was just going fast enough to make overtaking hard but just slow enough I caught him on every length...but at least I top 3'd for the swim  


T1 - all went wrong - I could not get my Garmin on - (need a w'proof HRM I think) and then I unracked my bike and realised I had not got my helmet on - I reracked my bike put on bone dome and then tried again - as I looked up the marshall was looking directly at me so I grinned and headed off - lucky not to have been penalised...  


Bike - fairly hilly and despite saying in an earlier post it was a road bike course I think it would be faster on my Aerotic...it just rfelt easier last week when I did the recce (plus it was 3mins quicker:frown:)  


T2 - horrible run in from the road and then I could not get my socks on - I know I should run without them but I just cannot seem to do it!!  


Run - completely demolished me. Firstly I normally road run, secondly I use Newtons so for the grass route I had to swap to my heavy trainers - OMG my legs felt sooo heavy....Andy Shipton laped me on the first loop at a huge speed too which was pretty demoralising as I came through T1 at the same time as him...


Overall though good fun - limited goody bag but hey it was only £25 to enter (and the bottle of beer brewed/labeled for the race was a nice treat!) bit stiff today and glad it is the end of the season as I need a break - have been racing since May and keeping that momentum going has been hard....  


Later I.

...and another in the evening

I decided not to go to the evening swim session as I have strained a muscle in my back - getting Julia in and out of the car I think.....

So rather than miss the opportunity I decided to do a quick session on the turbo instead - the first 15 or so kms of the Paris to Roublais classic...nice and easy

I.

Luchtime hills session

Just in case I don't go swimming this evening I thought I would put in a few mins on hills on the turbo - 45mins

This evening

Just done the Highworth tri route on the i-magic - now in two minds whether to use the Aerotic or protopulse.....not sure..... :-) 41:38...if only I could do that in real life!!

This morning's swim

Just a quick dip this morning - focusing on technique

200m f/s
200m paddles
200m kick (front/side/b'fly/front)
3x400m fins on 6min go on 6:30
1x400m (fins 25m b'fly/75m f/s)
200m 25m b/s/25m f/s

Last night/today

Last night was a quick swim in the pool


200m w/u
200m kick
200m pull
2x (25m RPE3/125m RPE4/100m RPE6/75m RPE8)
100m (25m fly/25m f/c)
100m c/d (25m b/s/25m f/c)

and today ended up being an abortive turbo session (as the computer crashed but it was about 35mins (18km+/-2kms...not sure was not looking) on the 40km Time trial route

Later
I.

Highs and Lows

Okay today's high was finding out I had a place out the Highworth tri..the low my front derailieur decided to undo itself whilst i was on the turbo...time to take a trip to see Jasone...the cable tension is all over the place and I managed to pull the crimped end off the gear cable...doh!!

Having a bad day...
I.

On the plus side waterbabies was okay with Jules and we are going out to watch Ice Age 3 later :-))

IM CH Date change!

Due to building works and something called the Zurich Feast IM Ch has moved to 25th July 2010 - am I glad I had not booked accommodation!

I.

An awful weekend

Well after a terrible weekend from a personal perspective (having to take my wife into hospital to have urgent surgery) I have found a little time to update my blog. Since last Wednesday I have done a few sessions on the turbo - practicing the IM CH route see piccies - when I upload them) and a longish run (about 8.51km (I think - need to check the Garmin when I download it)

Today I finally managed to get in the pool and do a long swim - 2km in around 29:15 - not bad, still thinking of doing a 3.8km swim before the end of the season - maybe the HfH one at lake 32 on 8th Sept...will have to see...

Later I.