Moonshine's training log

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Moonshine's training log

Postby moonshine » 23 Jan 2010 23:19

Aims for year

March - Llanelli half marathon - finish, furthest ever run 5k
Pembs 10k trail run - just 'cos it's different
May - Cardiff Try a Tri - just to see if can improve on last years sprint
Wetherby OD - seemed like a good idea
July - Antwerp 70.3

Training so far all supposed to be HR zone 2, my max is 210 bpm, but I'll admit to getting bored on occasions and just going for it - very unscientific :?

20/01 treadmill - 30 mins 2.5k HR 153- if get out of walk HR goes 3, treadmill stuck on 5% which doesn't help - ho hum sure I can walk 20k :oops:
30/01 turbo -30 mins 10.68k HR 135
treadmill - 15 mins 1.3k HR 146
31/01 turbo - 30 mins spinning at 100rpm and keeping HR down sigh 7.86k HR 129
01/01 run - 30 mins 3.18k HR 154
02/01 xc skiing - 1:35:18 7.08k HR 158 max 224 :shock:
03/01 xc skiing - 1:43:59 7.5k HR 143
05/01 xc skiing - 1:21:30 6.46k HR 143
06/01 xc skiing - 1:02:40 4.5k HR 142
turbo - 30 mins 8.65k HR 132
treadmill - 15 mins 1k HR 135
07/01 turbo spinning 100rpm 7.79k HR 120
09/01 turbo - 1:30 aim no granny wheel to keep HR down and use big wheel :) 28.7k HR 131
10/01 xc skiing - 1:00 5.61k HR 148
12/01 swim - at last pool open - 57:55 1750m
treadmill - 45 mins 3.6k HR 137
14/01 swim - 59:01 1850m
15/01 treadmill - 1:00 5k HR138
turbo - biggest gear possible without throwing up (a lot) 15 mins 6.87k HR 142
16/01 turbo - 1:45 32.97k HR 134 NO GRANNY RING
17/01 run - 1:00 7.34k HR 150 (ok no z2, was through town wasn't going to be seen walking) :roll:
19/01 treadmill - 30 mins 2.6k HR 138
20/01 swim - 59:58 1880m
21/01 turbo - 30 mins 12.56k HR 157 - plot to keep speed over 20kph hence HR and NO GRANNY RING
swim - 49:18 1600m
22/01 treadmill - 45 mins 3.9k HR 140
23/01 turbo - 1 min sprints every 15mins can you tell I'm bored :roll: 1:30 33.46k HR 134 NO GRANNY RING
As long as chocolate is involved I can do anything
moonshine
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Re: Moonshine's training log

Postby moonshine » 16 Feb 2010 21:37

ok update time - have had variable sessions - work keeps getting in the way so never achieve the full planned sessions especially when the b*****da shut the pool without telling you :twisted:

24/01 RUN 1:00 7.4K - SNOW!!!!
26/01 Treadmill (yuck, yuck, yuck) 0:45 3.73k
Swim 31:19 1000m
27/01 Swim 59:38 1900m
Gym bike - never again, I will never diss the turbo again - :30 9k
Treadmill - 0:15 1.7k
29/01 Treadmill - 1:00 6.5k
30/01 Turbo - felt foul for 1st 20mins then thought how about eating something and was much better :roll: 1:45 37.87k
31/01 Treadmill - as more snow - 1:00 6.5k
2/02 Treadmill - 1:00 6.4k
3/02 Turbo - 0:45 14.87k
Treadmill 0:15 1.58
Swim - 1:00 2k :D
4/02 Turbo 1:00 15.34 felt completely blah probably overdid it the day before
5/02 Swim 46:16 1600m
6/02 BIKE - outside at last - 1:48:25 38.37k we''l drawa veil over how impossible it was to stay in HR Zone 2 - we have hills for gods sake
7/02 Run - outside to Soar y Mynydd :) 1:00 6.88k HR zone 2 65%
HAT grump and wants to go running but for a sensible time so have to go to and not pass at any point :roll: 31:05 3.28k
9/02 Treadmill 1:00 6.5k
10/02 Turbo 0:45 14.74k
Treadmill 0:15 1.6k
11/02 Swim - ate real crap today which resulted in a disaster of a swim session, dizzy and feeling sick 28:59 850m gave up very ungracefully
12/02 Run - 1:15 planned never run for that long before and as hit the time wasn't toooo far off 10k so kept going 1:17:41
13/02 name would have been mud if had disappeared on bike for 2.30 hours so foolishly thought split it on turbo 10.56 first 1.15 all on big wheel (front) see know all the techi jargon 29.7k 2nd session 18.20 legs were not going to work and even thought he rugby had been fantastic not a molecule of alcohol had passed my lips - :30 9.6k
14/02 Run :40 5.42
16/02 Treadmill 1:00 6.5k
As long as chocolate is involved I can do anything
moonshine
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Re: Moonshine's training log

Postby moonshine » 11 Mar 2010 16:30

As sat here avoiding training! Thought would update

17/02 moved long bike as stuff at weekend - 2 hrs 40k -no way that HR Z2 works round here unless sit on the turbo - good points circuit that I would have got off and walked for this time last year, getting into pedalling down hill rather than just coasting. Top speed 35.6kph dream of averaging something other than 20kph - time to meet the fact head on that the bike is tooo small and I'm still unfit :D Av HR 160 max 160
18/02 - 22/02 pole axed by a stinking cold - very, very grumpy :twisted: :twisted:
24/02 - easy session to get back in and incase cold comes back and bites me - Turbo 45 mins 14.28k av 18.9, max 23.9 HR av 128 max 139. Treadmill - 15 mins 1.6k av 6,4kph max 7 HR av 134 max 145
25/02 swim 31:38 1k; turbo 30 mins 9.01k av 17.9kph, max 23 HR av 130 max 150
26/02 Run - outside yippeee - 55 mins - not sure how that equates to still taking it easy but was enjoying myself and decided to run by how I felt not HR for last 15 mins- 6.87k - kph av 7.5 max 14.8 HR av 149 max 240 :o told you I was enjoying myself
27/02 long bike split into 2 sessions on turbo - 1 1:15 26.18k av 20.9 max 25.7 HR av 133 max 143 2 40 mins - pathetic but not a great feel 2 hrs after the 1st - put it down to the rugby watching :shock: 11.65k, av 17.5 max 22.3 HR 143 max 164
28/02 1:15 8.48k trail av 6.8 max 13.3 HR av 144 max 160
2/03 run - feel only- amount of time my Garmin recokens I actually jog rather than walk is increasing and shock very occasionally it claims I've actually run - 1:00 8.3 k max 11.1 HR av 153 max 170
3/03 pinched HAT officers bigger bike :o 1:57:50 40k Av 20.5 max 42.8 HR 147 max 170. Swim - drills with HAT officer that will teach me to use his bike without asking - 40m sprints :mrgreen: 38:36 1080m
4/03 Tired in case cold sneaks back day off and OH MY GOD half marathon on Sunday
5/03 swim 37:40 1155m
6/03 turbo 30 13.68k, av 27.2 max 31.1 HR 133 av 140 - treadmill 15 1.75 av 7 max 7.4 HR 147 max 159 - where did doing some decent speed and distance come from!!!
7/03 Half marathon :? :? :? Good weather, plot 8-9kph - finish - and maybe 2:30
2:27:43 :o :D av 8.7 max 12.1 HR av 169 max 193 but at no point felt out of breath or over doing it - wonder if HR zones are still not quite right
8/03 please, please, please do not ask meto walk down any stairs - thaqt really hurts
9/03 legs much improved but not enough to run - swim 53:29 1680m
10/03 I hate work especially when it looks like 05.45 start and 20.00 finish GRRRRRR :twisted: :twisted: no way I would have got away with any evening training with the HAT or C(hild)AT officers
As long as chocolate is involved I can do anything
moonshine
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Re: Moonshine's training log

Postby moonshine » 28 Mar 2010 16:08

Update time as still buzzing from yesterdays race (potter) trail running far more fun that road running

11/03 Turbo 1:00 26.72k top speed 58.4k HR av 136 max 167 - mostly done on big front gear - 2 moths ago couldn't trun this and keep in zone 2 so somethings working
swim - 32:32 1080m
12/03 Treadmill - 00:45 5.4k top speed 10k HR av 139 max 167 - starting to add in small shots of Z4 which starangely I'm quite enjoying - 5x 1min Z4
13/03 Bike - hmmm need to sort out going down hills (20%+) landed up hopping off and walking- good factor wore out the 16 year old - 2:28:28 44.54k av speed 18 :x max 38.1 HR av 148 max 171
14/03 Run - trail run practice so HILL up and down one on tarma 2 on muddy tracks and a river 1:07:15 7.37k Av 6.6 max 10.1 HR av 143 max 175 42.9% of route ascending :mrgreen:
16/03 Run - 1:00 7.23k max 11.3 HR av 140 max 168 Z4 5mins
17/03 Turbo - 1:00 30.16 max 54.3 HR av 133 max 161
swim - 33:00 1040m full of ankle bitters and bugger all visibility, good aqau ruck practice
19/03 Treadmill 1:00 7k max 8.5 HR av 135 max 176
20/03 Hip flexors tight so started doing some stretching to try and unstick - not a great position for rugby watching :D
Treadmill - :30 3.6k max 10 HR 147 max 170
21/03 Bike - dropped off daughter and horse to do Pembrey beach my plot was to ride, enjoy and do longest bike so far
great route - up past Kidwelly - that hill does not look that long in a car :roll: back to Llanelli and out on costal Swansea road - nice tarmac and avoided PC Plod who decided to open door without looking :shock: back along costal trail avoiding all those lovely bikes with stabilsers - back to Kidwelly and then back to Pembrey
2:15:26 50.33k (furthest ever) Av 22.1 max 39.3 HR av 162 max 180 - still on pinched HAT officers bike :lol:
23/03 Run - 0:45 5.23 k 3x 3min Z4 - max 10.5 HR av 141 max 169 - toe blister WTF where did that come from grrr
Swim - try out Blueseventy suit - 800m 19 mins - then taken off before I boiled - 49:05 1600m
24/03 Turbo - watching indoor cycle champs - womens sprints so 23 sprints - 1:00 32k max 59k HR av 135 max 156 that was fun
25/03 Turbo - keep over 30kph and keep HR Z2 for whole hour and keep in high gear - 1:00 33.63k max 41.1 HR av 132 max 144
Swim - tried out Orca S2 to see if can tell difference and the answer is no. Found out that being very cross does wonders for your times - knocked 3 mins off my 400m time whilst contemplating murder and then 3 mins off 1k time - too knackered to actually commit murder now 37:34 14440m
27/03 Pembrokeshire costal 10k trail run fantastic event - better than chocolate - never seen so much mud - 34% spent ascending and 37% descending and the flat bits had ankle deep mud :D
1:23:51 - wanted to do it under 1:30 so managed 10.05k av 7.2 max 12.2 HR av 169 max 183 Really, really enjoyed this
As long as chocolate is involved I can do anything
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Re: Moonshine's training log

Postby moonshine » 18 Apr 2010 10:13

the unscientific attempt to turn me into something other than a dormouse continues - few wobbles this month though :(
28/03 after a fab trail run woke up unable to swallow and a mega strep throat - antibiotics started with dire comments of DO NOT TRAIN on them - who me train - perish the thought
30/03 this is not training treadmill 30:00 3.6k av 7.2 HR av 139 max 167
swim 50:08 1600m
31/03 WORK - :evil: :evil:
1/04 Turbo - 1:00 31.03 k max speed 50.5 HR av 138, max 163
2/04 Run - 1:00 7.2 max speed 8.7 HR av 142 max 167
03/04 Bike - showing my age remember this route as flat and then 2 16% hills turfed up - I am such a whoose downhill but then again would have been an interesting mess if I had ridden down it and landed up with the kamakaze lambs
3:58:17 58.22 av 14.7!!!! max 39.9 HR 145 max 175 - not a good session
04/04 Run 1:04:40 8.18k av 7.6 max 10 av HR 143 max 165 - stiff from yesterdays hills my arse better be immense after this considering the DOMs it presently has
Swim - being videod lets not go there!!! 36:14 920m
06/04 Turbo watching tour de Basque 1:17:27 40.73k av 31.5 max 41.1 HR 144 max 169
run - 30 3.6k av 7.2 max 8.8 HR av 145 max 165 crap nutrition hence crap session obviously not a starved training type of girl :roll:
swim - drills only 37.36 1040m
07/04 run vague idea of running with 16yr old, last seen disappearing!!!! 1:00 8.9k HR av 153 max 175
08/04 rip roaring middle back pain to the point of hurling when move think might be due to over rotating when running
09/04 back pain and driving 6 hours with horse to FEI comp
10/04 back pain better after amping and sleeping on air mattress! Up at 04.45 for race start for daughter and horse - back bit sore by end of day
11/04 training withdrawls - run 32:26 4.42 av 8.2 max 13 HR av 150 max 156
13/04 run intervals - 51:35 7.36k av 8.6 max 12.2 HR av 164 max 240 :o MT GARMIN SAYS I RAN FOR 30% of the time!!!
14/04 turbo 45 20.17 av 26.8 max 34.5 HR av 134 max 142
swim 49:31 1600m
15/04 turbo intervals 1:00 28.25 max 39.3 HR av 142 max 160
16/04 run 57:50 7.01 av 7.3 max 11 HR 148 max 171 one day I will run that hill (20%)
17/04 bike - 3:58:15 90.31 av 22.7 max 54.8 HR av 155 max 192 - not very fast but I now know I can do the distance - nutrition needs sorting and a top tube box is a necessity 2hrs had a wobble at just over 45k - better once stuffed shot blocks by end desperate for a cheese sandwich :roll: Saddle not at all comfortable. Horizontal innov-8 water thingy really effective
friend doing a 40 mile training run :o :shock: at same time on same loop - doing comrades ultra marathon in SA so plot was for to run to meet her and then run rest I started bike 2 hours into her 40miles -
run - 32:25 4.41 k av 8.2max 11.6 HR 158 max 172 legs took 1.2 k to feel like they belonged to me
CHEESE SANDWICH
As long as chocolate is involved I can do anything
moonshine
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Re: Moonshine's training log

Postby moonshine » 10 May 2010 19:43

18/04 Day off - not at all stiff from 90k bike and run :D Obviously didn't try hard enough :roll:
19/04 - swim 30.47 1000m
20/04 - run 1:00 8.42k av HR 182 - can't be right could speak :shock:
swim 48.54 1440m
21/04 NEW BIKE plus removal of peak from helmet as think that peering under it contributing to neck stiffness. Went for a small trundle to try it out 39:36 12.73k av 19.3kph, max 40.4 HR av 102 feels faster but average tells a different story
22/04 Bike - 1:06:16 22.53 max 39.5 handlebars twizzled all of own accord - bolts tightened by me but looks like I can't tighten them enough to be completely solid :roll:
23/04 Run - 42:42 6.37k av 9k max 10.8 HRM up the creek so went on feel which was really enjoyable
24/04 Run - 1:13:55 10k Av 8.1 max 10.2 I thought it was crap but knocked 3 mins of previous 10k time - yes I know I'm slow
25/04 Bike - *********** fell off going up hill as completely messed up gears, right at end knackered as well methinks :x - 3:12:04 64.12k Av 20 max 34.7
27/04 swim 1:03 1920m
28/04 bike - and once again with feeling so pissed off not even given new bike a name - 52:57 15.59 Av 17.7 max 35.3 HR av 130 max 182
swim - drills and more drills 400m 9:39 best yet - 33:29 1000m
29/04 Turbo - 1:00 26.5 max 45.5 HRav 125 max 152
30/04 Treadmill - 40 4.8k av 6.4 max 9.2 intervals HR av 137 max 212
02/05 Cardiff try a tri return to first ever pool sprint tri - hope that will improve time, absolutely fezzing - wimped out of clip ins :roll: 6min 36 secs improvement on last year - swim 10:21 bike 48:55 run 28:28
04/05 - knackered, pissed off and hungry work from 05.30 and its now 18.30 - ohh sounds like perfect 70.3 running mentality - 1:00 of nagging myself round school field - 7.72k max 9.7 HR av 151 max 188 - puke, puke
swim - 400m test 9:26 :o how did that happen - drills and sprints HAT officer on a roll ;) 49:13 880m
05/05 Turbo - HAT officer seems to be sprouting tri bars!!! Only reason for me to have some would be somewhere to attach a drinks bottle but in order to keep world piece have a play with both 45:00 22.62 Av 29 max 33 HR av 134 max 146 - like the little didy ones that go round in one piece but can't ever see me actually using them
06/05 toes have decided to sprout fungus so started on some napam stuff that makes you feel yuck
swim - 30:00 1000m drills
07/08 moderate yuck still Treadmill 30 3.6k Av 7.2 max 8 (kept this for 20 mins in HR zone) HR av 144 max 184
08/05 Run - 1:30:18 12.06 Av 8 max 10.6 HRav 156 max 195 all in one direction as HAT picked up enroute to shopping - funny looks in Lidl carpark as attempted to strip out of soggy run kit into normal shopping gear :lol:
09/05 Result now love my bike, we're not very fast especially when I'm dozy enough to pick a route with 4 12% hills up and down with hairpins how could I have forgotten Gears all working well and we had some geat pre hills bit on the drops hitting 32 kph - found that there are some chaffing issues with being on the drops :shock: 4:30:07 80k av 17.6 max 42 HRav 139 max 168
As long as chocolate is involved I can do anything
moonshine
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Re: Moonshine's training log

Postby moonshine » 15 Jun 2010 21:11

11/05 Run 1:00 av 8.28 av HR 149 max 197
Swim 49:23 1600m
12/05 who put work in there?
13/05 Turbo 1:00 25.17k max 47 av HR 130 max 153 yipee under 10 stone
swim 30:34 1000m
14/05 Treadmill 30 distance 3.3k av 6.6 max 8 Av HR134 max 185 - feeling completely knackered
15/05 Turbo 2:00 51.89k Av25.9 max40.9 HR av 130 max 152 - try out Powerbar stuff - initially yuck but by end ok
16/05 Swim 45:23 820m swimming lesson I think Beth wants to kill me :roll:
18/05 yippee mojo back
Run 1:00 7.78k av HR 152 max 174
19/05 Swim key hole stroke and more drills 1:06:9 2000m
20/05 Turbo 45:51 23.66k Av 30.5 max 42.9 Av HR 133 max 155
21/05 Run 1:00 8.4 max 10.6 Av HR 160 max 211 :o
22/05 Run 1:27:09 10.6k Av 7.3 max 10 Av HR 150 max 183 - who turned the temperature up?
23/05 not as planned as HAT had a wobble :twisted:
Bike 1:35:28 32.75k av 20.6 max 43.9 AvHR 148 max 167
As long as chocolate is involved I can do anything
moonshine
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Re: Moonshine's training log

Postby moonshine » 17 Jun 2010 21:51

25/05 Run 21:55 3.07k av 8.4 max 10 HR 145/207
swim 49:53 1600m
28/05 bike - 1:00:23 22.16 max 40.9 :D HR154/170
31/05 olympic tri Wetherby think all can be said that I did finish :roll:
swim 58:41
T1 2:09
Bike 1:55:45
T2 1:01
Run 1:16:45
1/06 Swim 27:51 800m
2/06 Turbo :20 7.16k Av 21.4 max 26.3 HR 119/128
4/06 hot, hot, hot 48:24 5.23k 6.5/11.7 HR150/224
5/06 bike - 4:45:09 92.45k 19.5/36.7 kph HR 149/171
6/06 run - 2:04:46 17.05 8.1/10.6kph forgot HRM which is quite liberating
8/06 swim - 26:46 800m
9/06 bike - well actually new bike pink T-mobile :roll: - 50:54 15.95k 18.9/34.9kph 137/162
10/06 run - 34:57 5.15k 8.8/11kph HR 166/202
11/06 3 hour bike fit
13/06 bike - 1:29:01 35.74k 23.8/32.6kph HR149/170 tribars done first time
run - 1:02:27 8.21 7.9/11.2 kph HR 161/173
14/06 swim 32:22 1000m
15/06 run 48:55 5.61 6.9kph 147/195
17/06 open water swim ~ lost nose clip so BS :evil:
As long as chocolate is involved I can do anything
moonshine
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Re: Moonshine's training log

Postby moonshine » 17 Jul 2010 23:35

18/06 run 1:00:15 8.74k Av 8.7, max 10.4 Av HR 154 max 167
19/06 bike 2:28:01 55.7 Av 22.6 max 41.5 (weeeeeee) Av HR 149 max 165
20/06 run 32:24 4.47 Av 8.3 max 10.4 Av HR 136 max 154 - hot, hot, hot and lack of mojo :roll: Ooops planned 15 hours actual 5+ life keeps getting in the way
21/06 open water - oh yes - 32:12 1000m
22/06 swim 30 1000m
run 26:58 3.69 Av 8.2 max 10 Av HR 162 max 204
Driving across most of the country for horse stuff but bike coming too :D
25/06 swim 1:00:26 2000m
bike 1:05:22 25.85 Av 23.7 max 35.8 Av HR 152 max 164 this flat stuff is interesting
29/06 seem to have misplaced HRM
run 1:00 8.58 Av 8.5 max 14!
swim 32:27 1000m
30/06 tired
1/07 swim open water 55:00 2000m
2/07 run 1:02:24 8.6 Av 8.3 max 10
3/07 more family stuff ho-hum
5/07 PANIC malteser not doing Antwerp :cry:
6/07 Run 47:32 6.86 Av 8.7 max 11.1
Malteser changed his mind :D
7/07 swim 33:28 1000m
8/07 bike 1:03:31 23.34 Av 22.1 max 39.4
9/07 swim 32:35 1000m
10/07 turbo to TdF 1:30:02 31.99 Av 21.3 max 27.1 HR 131 max 144 hot, dripping
11/07 run part of Devils sportive ride not sure what possesed me - 1:34:47 11.72 Av 7.4 max 10.3 HR 149 max 187 Right achilles twinging :cry:
13/07 swim 57:44 2000m
14/07 turbo 30 11.3 Av 22 max 36.2 HR av 131 max 192 sprint intervals
As long as chocolate is involved I can do anything
moonshine
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Re: Moonshine's training log

Postby moonshine » 02 Jan 2011 14:22

Aims for year 2010

March - Llanelli half marathon - finish, furthest ever run 5k - achieved
Pembs 10k trail run - just 'cos it's different achieved
May - Cardiff Try a Tri - just to see if can improve on last years sprint achieved
Wetherby OD - seemed like a good idea achieved
July - Antwerp 70.3 started but DNF :cry:

swim 37 hours 48 mins 44 secs 74495m - decrease in hours from 09 but an increase in distance so must be getting faster
bike 83 hours 55 mins 29 secs 1832.23 km - tripled time and distance
run 73 hours 4 mins 32 secs 844.43 km - doubled time and quadrupled distance
resting HR gone from 80bpm to 60bpm

so my impression of 2010 being a completely crap year is actually on a bit of refelction not a complete balls up :roll:

so 2011
once this stupid flu is sorted out back training and trying to balance it with back at fulltime work
in respect of competitions still under review - may only mention them if I actually get to do them :lol:
As long as chocolate is involved I can do anything
moonshine
Spends enough time on here to alert the BAT/HAT/WAT/GAT
 
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