Well Sunday went okay banged out a 50km ride in just over 2hrs...wanted to do 2:30 but a sheared spoke put that right out....grrrrrr
As for yesterday I started a rest week with a quick 45mins on the turbo -focussing on pedal stroke...interupted only by Anja who dropped a full glass of water on the floor - well watching Mary Popins can be thirsty work!
May not get a chance to do anything today as I am currently in Newmarket and I have a meeting in Papworth before heading down to Southamlton and then home!
Later
I.
This morning's run
13 February 2010
A good solid 13km this morning keeping the HR between 145-155 (more often than not at 155!). Legs felt pretty smoked at the end and I was hungry from about 10km....total time 1:26 - not the fastest but a good effort - I'll upload a shot of the route later.
Tomorrow 2:30 on the bike, 1:30 undergearing and 60mins overgearing... Should be fun!
I.
Tomorrow 2:30 on the bike, 1:30 undergearing and 60mins overgearing... Should be fun!
I.
Is run/walk better than running?
11 February 2010
Just done a 30min recovery run using the run/walk technique (4min 45s run/15s walk)....managed to go 0.5kph faster than running at same HR!
I need to speak to Mike to see I he has experience of useing this technique as certainly my recovery and feeling at the end of he run is much better.
In addition I did an early morning swim:
400m w/u
6x100m drill (catch/left arm/right arm/finger drag)
Main set done as one legth easy long strokes and three lengths hard strokes but maintaing stroke count (all were done on 16-18 strokes):
2x300m
2x200m
2x100m
100m cool down
Rest day tomorrow!
:-)))
- Posted using BlogPress from my iPhone
I need to speak to Mike to see I he has experience of useing this technique as certainly my recovery and feeling at the end of he run is much better.
In addition I did an early morning swim:
400m w/u
6x100m drill (catch/left arm/right arm/finger drag)
Main set done as one legth easy long strokes and three lengths hard strokes but maintaing stroke count (all were done on 16-18 strokes):
2x300m
2x200m
2x100m
100m cool down
Rest day tomorrow!
:-)))
- Posted using BlogPress from my iPhone
Confirmed events for the year
3 February 2010
13th Mar - Sparks half-marathon road race (at Dorney Lake) - http://www.f3events.com/race_view.php?i=102
9th May - Cotswold Sprint Triathlon (400m lake swim, 20km bike, 5km run) http://www.triferris.com/cotsuper/index.html
22nd May - West Cornwall half-ironman distance triathlon (1900m sea swim, 85km hilly bike, 21km run - yes the same distance I raised money for last year!) - http://www.hayletri.co.uk/middle.html
4th July - Steelman (Olympic Distance event at Dorney Lake - 1500m lake swim, 40.8km bike, 10km run) http://www.humanrace.co.uk/more-info-on-steelman-triathlon-341.html
Sponsorship now online!!!
1 February 2010
Well I have gone and done it - the justgiving.com widget is back! I have finally got round to setting up a sponsorship page on just giving.com. to save you having to read throuhg all the stuff on the page I have included a short summary of the charity I am racing for this year:
Children's Hospice South West and their Precious Lives Appeal (Charity No. 1003314).
The Children's Hospice South West is a charity founded in 1991 to care for children who have illnesses which mean they will die before reaching adulthood. They provide expert care for them, their parents and well siblings. In 1995 Little Bridge House, the South West’s first children’s hospice opened its doors to families from across the South West. Little Bridge House very quickly became oversubscribed, which led to the opening of the charity’s second hospice Charlton Farm located just outside Bristol, in 2007. They are now in the process of raising funds through our Precious Lives Appeal to build our third hospice, in Cornwall, it will be called Little Harbour. This will, by common consent, complete a chain of children’s hospices covering Cornwall, Plymouth, Torbay, Devon, Somerset, North Somerset, Bristol, Bath & North East Somerset and South Gloucestershire.
The Precious Lives Appeal
This appeal was set up to build Little Harbour which will be the third hospice. It was granted planning permission in March 2009, with completion planned for the end 2011. It will be built on the outskirts of St Austell and will provide a home from home closer to home for the children of Cornwall and Plymouth, enabling the charity to provide more care and support to the families who need it. Like the other hospices, Little Harbour will offer a range of services such as 24 hour palliative care and end of life care, support for parents and well brothers and sisters, as well as help, advice and support in bereavement and beyond. Little Harbour will cost over £5 million to build, it is hoped that with people's generosity it will become a reality and we will be able to welcome families in 2011.
To donate please go to http://www.justgiving.com/Iaindoesanironman
Thanks
Iain.
Children's Hospice South West and their Precious Lives Appeal (Charity No. 1003314).
The Children's Hospice South West is a charity founded in 1991 to care for children who have illnesses which mean they will die before reaching adulthood. They provide expert care for them, their parents and well siblings. In 1995 Little Bridge House, the South West’s first children’s hospice opened its doors to families from across the South West. Little Bridge House very quickly became oversubscribed, which led to the opening of the charity’s second hospice Charlton Farm located just outside Bristol, in 2007. They are now in the process of raising funds through our Precious Lives Appeal to build our third hospice, in Cornwall, it will be called Little Harbour. This will, by common consent, complete a chain of children’s hospices covering Cornwall, Plymouth, Torbay, Devon, Somerset, North Somerset, Bristol, Bath & North East Somerset and South Gloucestershire.
The Precious Lives Appeal
This appeal was set up to build Little Harbour which will be the third hospice. It was granted planning permission in March 2009, with completion planned for the end 2011. It will be built on the outskirts of St Austell and will provide a home from home closer to home for the children of Cornwall and Plymouth, enabling the charity to provide more care and support to the families who need it. Like the other hospices, Little Harbour will offer a range of services such as 24 hour palliative care and end of life care, support for parents and well brothers and sisters, as well as help, advice and support in bereavement and beyond. Little Harbour will cost over £5 million to build, it is hoped that with people's generosity it will become a reality and we will be able to welcome families in 2011.
To donate please go to http://www.justgiving.com/Iaindoesanironman
Thanks
Iain.
Another week, another conference...
29 January 2010
Yet another week of average to rubbish training....I never did the VO2max session as I picked up a chest infection in Prague :-( I am still not completely over it....
Anyway I have struggled to get some training inj this week with being at a conference for three days and driving for 10hours of one of the others....but I have managed a couple of swims, a turbo set and a recovery run....depending on when I get home today I might get a gym set in and the tomorrow/Sunday my long run and bike :-)
Later
I
Anyway I have struggled to get some training inj this week with being at a conference for three days and driving for 10hours of one of the others....but I have managed a couple of swims, a turbo set and a recovery run....depending on when I get home today I might get a gym set in and the tomorrow/Sunday my long run and bike :-)
Later
I
ARGH.....little training!
20 January 2010
Out in Prague on business - very little chance to train - at least it is recovery week!
On Saturday I am off to Trilife to do my VO2 max session...eeek
Hopefuly I will get a session in tomorrow!
I.
On Saturday I am off to Trilife to do my VO2 max session...eeek
Hopefuly I will get a session in tomorrow!
I.
Finally a session which is not on the turbo :-)))))
8 January 2010
I finally managed to get in the gym and the pool this morning - they reopened :-)
Gym session:
5mins bike warm up
2x20 Scissors
2x30 Lunges (with 18kg)
2x30 Alternate Lunges (with 18kg)
3x30s L/F/R Planks
2x30 Squats (with 20kg)
Pool session:
500m (100m each of: f/c, pull, f/c+b/s, pull, f/c)
6x100m (catch, left, right, 1/2 length fingers)
2x300m, 2x200m, 2x100m (25m easy, long strokes/25m strong effort maintaining stroke count)
100m c/d
I am now officially tired....arms and legs and abs all ache...good set tho :-)
On a non triathlon aside new piccies up on Flickr from my Vegas trip (really the Grand Canyon Tour...)
Grand Canyon on Flickr
Later
I.
Gym session:
5mins bike warm up
2x20 Scissors
2x30 Lunges (with 18kg)
2x30 Alternate Lunges (with 18kg)
3x30s L/F/R Planks
2x30 Squats (with 20kg)
Pool session:
500m (100m each of: f/c, pull, f/c+b/s, pull, f/c)
6x100m (catch, left, right, 1/2 length fingers)
2x300m, 2x200m, 2x100m (25m easy, long strokes/25m strong effort maintaining stroke count)
100m c/d
I am now officially tired....arms and legs and abs all ache...good set tho :-)
On a non triathlon aside new piccies up on Flickr from my Vegas trip (really the Grand Canyon Tour...)
Grand Canyon on Flickr
Later
I.
Let it snow.... :-(
6 January 2010
Well the snow has been falling for hours - no going anywhere except in 4x4 vehicles..lucky we have two....but apparently the pool is shut so there is no point in going anywhere....!
Running- hmmmm could be interesting.....
I think a turbo session might be on the cards....
I.
Running- hmmmm could be interesting.....
I think a turbo session might be on the cards....
I.
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