Ewan's Training Log

Create a new topic for yourself here and keep a record of your training, weight loss, goals etc.

Ewan's Training Log

Postby Ewan » 18 Jan 2010 01:29

RACES
Ironman Switzerland In a dream scenario I would go sub 11hours (Swim: 1hr, Bike: 6hr, Run: 4hr), but I would be delighted with anything sub 11:30 and would be happy with anything faster than this years IMUK (11:54).
Paris Marathon Dream Scenario sub 3 hours but this is hugely unlikely given my current training. Would be delighted with sub 3:15 and happy with sub 3:30.
Original Mountain Marathon I know nothing about this race in Oct. Will evaluate in the aftermath of IMCH.

AIMS
Stay Injury free, particular running injuries
Improve technique in all 3 disciplines (particularly swimming)
Put on weight up to ?Ideal? weight of 75kgs

TRAINING
Graph of weekly training hours. Weeks dedicated to a particular discipline are initialled and race weeks are coded RED. I will tinker with the details as I go along.
Image
User avatar
Ewan
 
Posts: 2307
Joined: 05 Jan 2010 22:26
Blog: View Blog (3)

Re: Ewan's Training Log

Postby Ewan » 18 Jan 2010 01:52

Week beginning 11/01/10

Monday:
Swim: 45minutes - Main set 10 x 200m, Cool Down: 250m easy.

Tuesday:
Bike: 90 minutes spin on turbo (frustrating due to no cadence and no speedo)
Planned to do a 30 minute jog but couldn't fit it in

Wednesday:
Swim: 4 x 500m (swim, pull, kick, swim)
Planned to do a 45 minute run but missed this too

Thursday:
Planned to do 60 minute spin on bike but missed this too

Friday:
Planned to do 90 minute ride but missed it too
Swim: short warm up followed by 1000m time trial @ 15:09. 1000m relaxed swim thinking about technique.

Saturday:
Run: 15km time trial @ 1:02:12 (measured HR but don't have to hand)

Sunday:
Planned day off but since I had missed a lot during the week I did the missed 90minute ride from Friday.
http://www.mapmyride.com/route/gb/stand ... 7592774164
User avatar
Ewan
 
Posts: 2307
Joined: 05 Jan 2010 22:26
Blog: View Blog (3)

Re: Ewan's Training Log

Postby Ewan » 19 Jan 2010 12:32

Week beginning 18/01/10: Run Week

Monday:
Bike: Planned 90 minutes on turbo but only managed 65. Just easy spinning as knees sore from weekend and I'm nervous of aggravating it with all the planned running this week.

Tuesday:
Run: Planned 90 minutes but only did 60 as my knee is a bit sore after weekend. Also very short of time what with coming and going between Oxford and Cambridge.

Wednesday:
Swim: Planned 2x1500m but didn't make it.
User avatar
Ewan
 
Posts: 2307
Joined: 05 Jan 2010 22:26
Blog: View Blog (3)

Re: Ewan's Training Log

Postby Ewan » 03 Mar 2010 22:24

OK... So from the end of January through most of February I had an appalling training run. Moving from the UK to Washington and then having to battle with 24inches of snow covering the ground for 2 weeks combined with soreness in my knees and a more general sense of apathy almost totally derailed my training. That's not to say that I did nothing, a few runs here and there but nothing worth recording. But, as of the week commencing 22nd Feb I turned over a new leaf and completed my first full week of training in what feels like ages!

Because I'm just getting used to playing with my new garmin I've also included links to the various workouts.

Week Beginning 22/02/10

Monday:
Bike: Planned 45 minutes spinning. Actually did 1 hour on the Turbo, I'm still getting used to the set up so was a little easy to begin with so ramped up the effort over the last 15 minutes. Ave speed: 40.0km/h, Ave HR: 153
http://connect.garmin.com/activity/25067605

Swim: Planned WU: 500m, 5x50m MAIN: 1,500m CD: 3x75 each slower than last. This session went ok but local pool is 25yds rather than meters so distances were approximate. I did 70 lengths (c. 1600m) in approx 26 minutes.

Tuesday:
Brick Session: Planned 120 minute Bike followed by 1 Hour run. Unfortunately I ran out of time so only did 75mins on the Turbo and 45min on the Run. Bike: Ave speed: 32.9km/h, Ave HR: 131; Run: Ave pace: 5:07m/km, Ave HR: 155
Turbo: http://connect.garmin.com/activity/25376651
Run: http://connect.garmin.com/activity/25376657

Wednesday:
Off :D

Thursday:
Run: Planned 130 minutes. Time and sore knees meant I cut this down to 60mins and for some reason the Garmin failed to start so only recorded the last 35 minutes. Ave Pace: 5:33m/km, Ave HR: 155
http://connect.garmin.com/activity/25504628

Friday:
Swim: Planned Swim but moved to Sunday because of traveling

Saturday:
Bike: Planned 240minute ride, but on arrival in NYC there was 14 inches of snow so this had to be done inside on a turbo on a borrowed women's bike (with limited nutrition). Not ideal and hurt like hell but I got most of it done with a couple of breaks to readjust the bike/turbo/food etc.
http://connect.garmin.com/activity/25899187

Sunday:
Swim: Friday's swim: Ran short of time so cut the WU/CD and focussed on the main set of 2x1200m. (again distances approximate because of american pool!)




New leaf turned!!
User avatar
Ewan
 
Posts: 2307
Joined: 05 Jan 2010 22:26
Blog: View Blog (3)

Re: Ewan's Training Log

Postby Ewan » 04 Mar 2010 18:41

Week Beginning 01/03/10

Monday:
Swim: Planned longish session: 1900m ladder (300m,275m,250m...) Slept in :(

Tuesday:
Planned S/B brick and a Run, but leaving no way I'm taking and leaving my bike at the pool, so rearranged to make B/R brick and a Swim.

Swim: Planned 30 minute continuous - Slept in... not a good start to the new leaf!

B/R Brick: 60min turbo (Ave Speed: 41.2km/h (actually nearer 42.7 but paued to adjust the turbo), Ave HR: 169) 42:30min run (planned 45) (Ave pace: 4:35m/km, Ave HR: 163). Felt really good this session - strong and no knee pain!

Wednesday:
Swim: Hoped to fit in Monday's missed swim this AM but missed it AGAIN! At east this time legitimate excuse - Nose bleed made me too late to fit in before work.

Run: 75 minute tourist run round the Mall in DC (Ave pace: 4:48m/km, Ave HR: 159) http://connect.garmin.com/player/26024838 Route passed the Capitol, Washington Monument, Lincoln Memorial, White House and more.

Thursday:
Bike: planned 90 minutes but only managed 60 before work- v tired in the morning plus still feeling the effects of yesterdays run! (Ave Speed: 35.2km/h, Ave HR: 143

Swim: Finally got Monday's Swim in:
WU: 200 swim, 200 kick, 200 pull, 200 swim.
Main Set: Ladder intervals: 325yds, 300yds, 275yds, 250yds...50yds, 25yds (20 seconds rest)
11x100yds on 1:45
CD: 4x50yds chilled out

Friday:
Schedule says something about a long run (150min) and a swim but travelling to NYC so no chance (may try to catch up on the scheduled off day on Sunday)

Saturday:
Long Bike: 5 hours. Borrowed a bike (a wsd Specialized but it fitted ok) and did laps of central park until I couldn't bare it anymore (prob just over 4:30). 2 of the laps were nice chilled as I rode with the GAT, for the rest I aimed to keep it around 30km/h, the garmin was playing up so missed the 1st lap and then froze just after 4 hours so I'm not certain of the precise data but I suspect on average a little lower than 30km/h. Had an hour or so in the middle where a bunch of riders formed a train and were flying but I hit a serious fuel block shortly after the group broke up and just worked to keep going until the end.

(For anyone who is interested the hour in a fast group was awesome- I've done very little group road riding before but I loved the time I spent in our ad hoc peleton... very fast, lots of attacks and then working together to bring the faster riders back- I always made sure I was 1st or 2nd on the train so probably did more than my fair share of the work but I didn't get dropped and one guy I spoke to seemed quite surprised I had already done 3 hours before they all arrived! Fun times!)

p.s. First time I've actually managed to get out on the road in a few months so very happy!

Sunday:
Nothing - Failed to catch up on Friday's sessions
User avatar
Ewan
 
Posts: 2307
Joined: 05 Jan 2010 22:26
Blog: View Blog (3)

Re: Ewan's Training Log

Postby Ewan » 09 Mar 2010 06:10

Week Beginning 09/03/10

Monday:
45 minute run. Tried running in my vibrams for the first time so took it very easy - first impressions were great but pretty soon developed soreness in my calves. Soreness however felt like I was working a weak muscle group and it is obvious that with more practice they will make an excellent training aid. [Distance: 8k, Ave Pace: 5:48min/km, Ave HR: 140 ]

Tuesday:
Works a bit hectic at the moment so getting to the swimming pool will be a rarity for a while I fear.
Swim: planned 12 x 100m but failed to make it

Brick: 60min bike (30min RPE4, 30min RPE 7) followed by 30min run (10min RPE3, 20min RPE 5). Felt really strong, really good session! One point is that I took on too much water in towards the end of the bike so was very nearly sick on the run - consequently I split the run 15/15 rather than 10:20.
Bike: 1st 30min Ave speed: 40.5km/h, Ave Hr: 152; 2nd 30min Ave speed: 48km/h, Ave HR: 170
Run: 1st 15min Ave pace: 4:41min/km, Ave HR: 159; 2nd 15min Ave pace: 4:13min/km, Ave HR: 169

Wednesday:
AM: planned 45min run - too busy
PM: 90min turbo. Very Very difficult - partly tired from previous days brick, also the thermostat is broken so was almost 30'c indoors at the time. Struggled to go continuously so in the middle I paused for some technical exercises and some stretching. All in all completed the full 90min but disappointed at the speed and breaks. [Ave speed: 34.4km/h, Ave HR: 149 NOT INCLUDING BREAK

Thursday:
Planned 180 minute run, no way I can fit all that in in one go today so am splitting the session, hopefully I'll be able to fit the evening session in.
AM: 60mins [Ave Pace: 5:01min/km, Ave HR: 155]

Friday:
Important trip to New York so no training sadly.

Saturday:


Sunday:
User avatar
Ewan
 
Posts: 2307
Joined: 05 Jan 2010 22:26
Blog: View Blog (3)

Re: Ewan's Training Log

Postby Ewan » 19 Apr 2010 14:32

So new leaf didn't quite work out but hopefully things will be a bit better over the next few weeks. I'll also hopefully improve at the reporting too!

Sunday 11/04/10:

Paris Marathon - massively underprepared but good race-day performance. Official time: 3:19:26. I felt capable of going sub 3:15 had it not been for a couple of comfort breaks. Not too bad for a first marathon and gives me a target to aim at.
http://connect.garmin.com/player/29724478

Week Beginning 12/03/10

Monday:
Swim:
Nice and easy... several x 400m very easy pace just to relax and keep the legs moving

Tuesday:
Bike:
Again nice and easy. c. 40minutes, Did a loop known as the 45min loop from when I first got a bike.

Wednesday:
Bike:
Slightly extended version of '45min loop' taking advantage of the lovely sun!

Thursday:
Bike:
Turbo session. 15min @ 30km/h, 15min @ 35km/h, 15min @ 40km/h, 15min @ 30km/h. the idea was to get a plot of HR Vs speed for a kids science textbook my mum is writing. However, still getting the hand of the silly Garmin so need to do this AGAIN!

Friday:
Off

Saturday:
Bike:
150min ride testing out the 310XT's sat-nav capabilities. Its not 100% and accuracy error at nearby junctions resulted in a couple of moments of confusion but broadly speaking I thought it was FANTASTIC and I was fine on the maze of small roads. (DST: 73.79, AVE SPD: 30.6km/h,AVG HR:158)

Sunday:
Run:
60min 50/50 cross country/roads. gentle run along the river in vibrams to work on good running form.
(DST: 11.91km, AVG PCE: 4:50min/km, AVG HR: 159)
User avatar
Ewan
 
Posts: 2307
Joined: 05 Jan 2010 22:26
Blog: View Blog (3)

Re: Ewan's Training Log

Postby Ewan » 19 Apr 2010 14:45

1st proper week training back in the UK...

Week Beginning 19/03/10

Monday:
Swim:
2x 1k. Pool was busy so difficult to do the first set and hard to count lenghts... ended up doing 20mins, no idea how many laps? 2nd 1k was @ ~16min so better. Was wearing a T-shirt for drag throughout.

Bike:
90min on the Rollers, its a little difficult to stay upright when tired - I need to practice moving my hands around on the bars without wobbling Used different bike so no Ave speed but the speedo was usually at about 37-38km/h although I don't know how this relates to speed on the road.

Tuesday:
Run:
Planned 60min with strides but slept in badly, also a little stiff so did a gentle 30 mins in my vibrams.

Bike:
Planned on 120min. Work is mega busy so I felt better if I got off a little early to finish some stuff off before bed, so only did 105mins in the end. 1st 60mins were on the Turbo to get some Speed/HR graphs for my Mother's text book (15m @30km/h, 15m @ 35km/h, 15m @ 40km/h, 15m @30km/h) The final 45 mins were on the rollers (Avg Spd: 36km/h)

Wednesday:
REST :)

Thursday:
Swim:
20x75m. All on 1:30 wearing a T-shirt for drag. most in the region of 1:10-1:15 with 15-20secs rest.

Planned Run:100min, but I wanted to watch the election debate so I set up the rollers in front of the TV instead... nothing like a bit of political disillusionment to get the legs pumping! 100min on the rollers, plenty of data on the garmin but I haven't uploaded it. I kept the speed around 38-41km/h all the way with a fair bit of time on the drops, HR in the region of 150-160 whenever I looked. Oh, and I need to learn to drink on the rollers!

Friday:
Swim:
2x1500m. Still not brill at counting lengths but times were approximately 25:10 for the first one. On the second the lifeguard stopped me at 58lengths (Grrr...) my clock said 25:35.

Saturday:
Bike: Planned 180min
Lovely 2 lap ride of a c. 50km route. For some reason my Garmin wouldn't talk to bike toaster so I had to do the route with no directions - all Ok as there was really only a short section of the route where I had no idea where I was going and my intuition did me proud. Stopped for 10 mins on the first lap to try and find a lost bottle, it fell out of my jersey but was nowhere to be seen when I went back for it!! (Dist: 97.27km, Time: 3:11.22, Avg spd: 30.5km/h)

Run:
30min strait after the bike (quick change) nice and relaxed.

Sunday:
Swim:
30min continuous effort. Busy pool so completely lost count but I would guess around 70-75 lengths (1,750m-1825m?)

Run:
Planned 45min but busy so i missed it... will reschedule for monday afternoon.
User avatar
Ewan
 
Posts: 2307
Joined: 05 Jan 2010 22:26
Blog: View Blog (3)

Re: Ewan's Training Log

Postby Ewan » 26 Apr 2010 13:07

Week Beginning 26/03/10

Monday:
Planned: Swim 90min
Sprint session. Cut it a tiny bit short because of pool times. Supposed to do 500m of each of swim/kick/pull/swim in reality did 300 each. Then supposed to do 15x100m, pool was busy so I lost count but I think i did 13 before I was thrown out. All done in a T-shirt for drag, 100s were initially done on 2:15 but then reduced to 2:00.

Tuesday:
Planned: Bike 120min

Planned: Run 50min

Wednesday:
Planned: Bike 90min

Thursday:
Planned: Swim 45min

Planned: Run 120min

Friday:
Planned: Swim 45min

Saturday:
Planned: Bike 180min - may put the bike in the car and drive to the course of last weeks white horse challenge sportive - 150km

Planned: Run 30min recovery

Sunday:
Planned: Run 60min

Planned: Bike 60min
User avatar
Ewan
 
Posts: 2307
Joined: 05 Jan 2010 22:26
Blog: View Blog (3)

Re: Ewan's Training Log

Postby md6 » 26 Apr 2010 16:26

Just spotted your Paris mara time, well done Ewan, that is a pretty handy time there! Also puts into perspective that I'm not training enough, nor am i really make as much progress as I'd like, still someone's got to be last!
perfer et obdura; dolor hic tibi proderit olim
Super-domestique
Shut Up Legs
md6
 
Posts: 3985
Joined: 05 Jan 2010 22:43
Location: S.E London
Blog: View Blog (4)

Next

Return to Training Logs

Who is online

Users browsing this forum: No registered users and 1 guest

cron