Updates to the web page

Oops forgot to save this blog entry last time - try 2!

Well I finally managed to update my contact button above (yes now if you click it you can email me :-)) and also my About button which now takes you to my LinkedIn public profile (something I update more frequently than my Blogger About me page!).

Also I have joined the Wiggle affiliate scheme to see if I can support my triathlon efforts a bit - if you need ANY cycling/swimming/running kit please come here and click through the banner on the right as I will get a small amount of cash from wiggle each time you do this!! I all helps and if it exceeds my costs of going from IMCH next year I will send it straight through to charity...

Please help a bit - have a look at their Xmas offers - they are very good

Later
I.

Some great clips!

and another



and one more

Friday - morning swim set

A nice relaxing (if hard) technique session in the pool early this morning. After a few more relaxing days it was nice to stretch out the arms! No sign of calf tenderness and the twinge I had in my right shoulder (front of deltoid) seems to have gone too.


200m. (3 lengths front 1 length back repeat x 2)
4 x 100m (1L catch-up, 1L single arm, 1L single arm, 1L count strokes)
3 x 100m @ RPE 12-14, maintain stroke count off 2:00mins.

1 x 100 (1L count strokes, 1L catch up, 1 1/2 lengths finger trail into normal swimming)

2 x 200 @ (1L easy long stroke "best stroke count", 1L strong effort "maintain stroke count" repeat for 200m)
200m choice (1L fly/1L f/s;1Lb/s 1L f/s x2)
50m f/c


Found I an focusing more on stetching forward and opening my stroke up, also getting better at grabbing the watch on the catch. On the last 200s I found it less of a problem to breathe than three weeks ago and interestingly I was doing about 1/2 a stroke less on the hard length and the long easy length..

Tomorrow is a rest day :-) a lie in at the weekend - how rare! - :-))

I.

Finally managed to upload the GPS file for Saturday's ride!!

All 3:13 and 62kms of it - shame about the 15min break for the puncture near Sherston...

Rest day

Another rest day - I love these rest weeks!! RHR 57bpm....not too bad...

Wow this Half distance looks awesome - AXTRI

I hope this one gets off the ground - looks to be on a par with the Norseman for difficulty...2011 - what am I doing then....hmmmm



BWs
I.

Lunchtime turbo

A good interval turbo set today - planned 60mins but took 1:25 with warm up and cool down....

10minutes easy - INTO 5 x 30s @ spin ups (90-100RPM), 30s easy in b/t
3 x 10mins, 1 x 15mins @ 80-85% MHR. 5mins very easy in between.
10 min easy spin and stretch

The intervals here were slightly above race pace - done mostly from the aero position - played around with saddle height - I dropped it about 5mm and found it reduce power so I have upped it about 5mm above old position and this seems to have improved it - I will change the angle when I manage to find my long allen keys.....

Rest week :-)

Well here it is - my first rest week...been a while since I had one of these and I am looking forward to the lie in on Saturday :-))))

Today was a fairly leisurely swim set focusing on technique


200m w/u 75m f/c, 25m fly
2 x 150m (1L catch-up, 1L single arm, 1L single arm, 1L catch-up, 1L finger trail)
4 x 100m bilateral breathing (breathing every 3 strokes)
4 x 50m breathing every 5 strokes
2 x 100 (1L fists, 1L catch up, 1L finger trail, 1L normal swimming (AIM for low stroke count)
200m c/d

Went really well - unfortunately the knee is still sore from the bike on Saturday (think I pulled a couple of muscles in the area behind the knee at the top of my calf....but atleast pushing off the wall was not too bad (Mike told me to take it a bit easier)

Tomorrow is either a turbo session or a run...probably a turbo looking at the weather...then Wednesday is a strength and torture session, Thursday a swim (not sure how that will work with work.....) and Friday/Saturday off before a 2hr endurance bike on Sunday...

Looks like a good week
Later
I.

Update from the past few days....

What can I say - I try and keep things up to date and then life gets in the way!!

Yesterday was a loooong ride - I was intending to do about 3hrs but the weather was horrific (think Perfect Storm....) and by 2:30 I was ready to sack it, unfortunately I got a puncture so as it was I took over 3hrs (of which I rode 2:45ish). When I got home I was shattered and spent most of the day trying not to fall asleep - had a couple of glasses of wine and watched the Scotland/Australia rugby - awesome game 9-8 to Scotland, first time in 27 years Scotland have beaten them :-)



Today was a great day of running - nice pace, good tempo felt great bar the pain in my right leg from the muscle I tweaked yesterday....

WU 10mins easy jog (include 5 x 30 seconds @ HRZ4 efforts in the after 5mins easy jog in b/t)

MS 20min @ upper HRZ 2 - 15min @ lower HRZ 3 - 10min Upper HRZ 3 - 5min @ lower HRZ 4

Used these HR zones for the training

HRZ 1     125-144 (Recovery (Run/bike/swim))

HRZ 2     144-154 (Long)

HRZ 3     154-164 (Race Pace)

HRZ 4     164-173 (Threshold)

HRZ 5     173-183 (Intervals)

HRZ 6     183+ (Intervals)

Weekend training

Hopefully I will get a chance to update this tomorrow as I ran out of time today....needless to say busy weekend - 50min run on Saturday and a 2hr bike + 10min run today....will update tomorrow!

I.