Cart Horse to 70.3 Austria 2013

[Jungle_re]

25/06/12

LSR

7.85 miles in 1hr 17 mins
AVG HR 160 bpm
Max HR 174 bpm

9.5 min/mile

[Jungle_re]

27/06/12

18 holes of the worst most horrendous Golf I've ever managed to play including snapping the head off my 3 wood when the bag fell over in the wind at least it wasn't tantrum smash.

Swim training.
45mins
Mixed drills and technique. Was more tech focused than physical so don't feel tired.

Still not much phizz done. Need to bash out a run or bike tomorrow before swim training.

[Kevy427]

18 holes of the worst most horrendous Golf I've ever managed to play including snapping the head off my 3 wood when the bag fell over in the wind

Bloody hell, a golfist?! Why spoil a good walk by hitting a ball around a field. Go on, clear off with all that chequered trousered, Pringle jumpered, Lacoste polo shirted nonsense!

[Jungle_re]

18 holes of the worst most horrendous Golf I've ever managed to play including snapping the head off my 3 wood when the bag fell over in the wind

Bloody hell, a golfist?! Why spoil a good walk by hitting a ball around a field. Go on, clear off with all that chequered trousered, Pringle jumpered, Lacoste polo shirted nonsense!

you really ought to see me play, you can only distinguish the difference between my golf and when I take the terriers out ratting by the bang stick being replaced by an argos club.
Think Compo outfit with a happy gilmore swing action.

[Jungle_re]

28/06/12

Cycle

23 miles
1hr 16min 30sec
Avg 153 (include the social 6min 30sec rest!whoops)
Max 176
Avg speed 18 MPH
Avg Cadence 82

Brick Run

1.72 Mile
15m 8sec
Avg Hr 159
Max 170

The cycle was cut short as legs and arse were hooped still the longest cycle I've done though not as long as I had planned.
Tried to do a brick run to make up; mega jelly legs so that was fairly short.
Feel a little better after having 2 rest/easy days have to make sure I get a good beasting at swimming tonight too; it certainly was last week.

Humbling today I've got a long way to go worryingly still a good way off being able to finish a OD. Time to instigate a structured routine to try and make OD by September.

Swim Training - Swindon Triathlon Club
1hr pool techniques session - Front crawl 4 x 100 30sec 4 x 100 with pull buoy 4 x 25 sprints (can't remember the rest)
Best:
100m time 1min 53sec
25m time 22 sec

[Jungle_re]

No medal No T-Shirt just smiles...

Smashed my PB longest run distance. My longest run since training again has been just short of 8miles and my furthest run previously has been 11miles and that was 10 years ago.
Today I'm chuffed to bits as I did over 13 Miles especially hard as the at the 10 mile point I ran past my front door and it was hammering it down with rain. The last 3 miles were honking and I'm now aching like mad. Whats crazy is in less than 7 weeks CV Ive gone from just being able to complete 3 miles to doing a 1/2 marathon distance at the same pace
Still along way to go till Austria but feels good to get the race distance run under my belt.

30/06/12
LSR

13.1 Miles
2hrs 4mins 31sec
AVG 9.31 Min/Mile
AVG HR 159

Weigh in @ 17st 1.5lbs

[Jungle_re]

Not managed to keep this very up to date.
Eport to .csv from garmin connect

Favorite,Activity Name,Activity Type,Course,Start,Time,Distance,Elevation Gain,Avg Speed(Avg Pace),Max Speed(Best Pace),Avg HR,Max HR,Calories,Total Strokes,Avg Strokes,Min Strokes,Avg SWOLF,Best SWOLF,Best Efficiency,Training Effect,
false,Peak district cycle,Cycling,--,"Mon, 6 Aug 2012 9:10",2:43:26,32.48,--,12.1,43.7,148,181,"1,631","9,373.0",--,--,--,--,--,--,
false,10+ mile run,Running,Home 10mile loop,"Fri, 3 Aug 2012 11:49",1:31:31,10.13,--,9:05,7:42,163,180,"1,884",--,--,--,--,--,--,--,
false,Golf at Player Chipping Sodbury,Golf,--,"Thu, 2 Aug 2012 13:22",4:12:52,--,--,--,--,97,134,"1,766",--,--,--,--,--,--,--,
false,lane swimming 1 hour,Lap Swimming,--,"Tue, 31 Jul 2012 18:00",1:00:00,--,--,--,--,--,--,--,--,--,--,--,--,--,--,
false,Brick 3 mile run,Running,--,"Mon, 30 Jul 2012 13:52",29:41,3.02,--,9:50,8:00,151,165,572,--,--,--,--,--,--,--,
false,Brick cycle - Melms-Tet loop,Cycling,--,"Mon, 30 Jul 2012 12:45",1:03:40,16.71,--,15.8,33.8,155,240,"1,147","4,947.0",--,--,--,--,--,--,
false,3 mile steady with Archie (Dog),Running,--,"Fri, 27 Jul 2012 18:00",28:34,3.02,--,9:31,6:42,153,171,572,--,--,--,--,--,--,--,
false,Swindon Tri club Swim training,Lap Swimming,--,"Thu, 26 Jul 2012 20:00",1:00:00,--,--,--,--,--,--,--,--,--,--,--,--,--,--,
false,cycle - malmesbury tetbury,Cycling,--,"Thu, 26 Jul 2012 13:02",1:06:36,16.66,--,15.0,40.3,152,173,"1,135","5,335.0",--,--,--,--,--,--,
false,13 miler,Running,--,"Mon, 23 Jul 2012 9:04",2:03:07,12.95,--,9:31,8:00,166,178,"2,442",--,--,--,--,--,--,--,
false,Nijutsu seminar and cutting,Other,--,"Sat, 21 Jul 2012 10:00",7:00:00,--,--,--,--,--,--,--,--,--,--,--,--,--,--,
false,Short run from home,Running,Home 3 mile,"Fri, 20 Jul 2012 18:22",27:51,3.31,--,8:27,6:48,166,178,630,--,--,--,--,--,--,--,
false,Swim malmesbury pool,Lap Swimming,--,"Fri, 20 Jul 2012 12:45",45:00,0.80,--,--,--,--,--,--,--,--,--,--,--,--,--,
false,Swindon swim coaching,Lap Swimming,--,"Thu, 19 Jul 2012 21:00",1:00:00,--,--,--,--,--,--,--,--,--,--,--,--,--,--,
false,Run from work,Running,Poland work GPS,"Thu, 12 Jul 2012 16:40",1:22:50,8.87,--,9:23,--,159,175,"1,751",--,--,--,--,--,--,--,
false,Cycle from work,Road Cycling,Poland work GPS,"Wed, 11 Jul 2012 19:00",28:04,8.87,--,19.0,--,--,--,--,--,--,--,--,--,--,--,
false,Cycle to work,Cycling,Poland work GPS,"Tue, 10 Jul 2012 4:19",30:23,8.71,--,17.4,25.4,149,172,645,"2,226.0",--,--,--,--,--,--,
false,Cycle to office,Cycling,Poland work GPS,"Sat, 7 Jul 2012 4:02",34:23,8.89,--,15.5,23.1,146,157,601,"2,536.0",--,--,--,--,--,--,
false,Run,Running,Poland multi 4 miler,"Fri, 6 Jul 2012 18:23",36:57,4.19,--,8:49,--,159,172,785,--,--,--,--,--,--,--,
false,Run,Running,Poland multi 4 miler,"Thu, 5 Jul 2012 18:42",41:23,4.19,--,9:50,--,153,166,827,--,--,--,--,--,--,--,


Need to be more consistent when away and plan a better routine for when at home. Sifting though now to make 2 programs for home training and at sea rather than just muddling through as I'm currently doing with no structure at all.

[Jungle_re]

08/08/12

Morning Run rolling hills
Distance: 6.90 mi
Time: 1:01:02
Avg Pace: 8:49 min/mi
Calories: 1,279 C

Avg HR: 163 bpm
Max HR: 182 bpm

Not done a 6 miler(ish) for a while made a nice change from the 10-13 miles from the last few weeks as I don't feel completely steam rolled!

[Jungle_re]

09/08/12

Round of golf
4mile walk with bag

17mile cycle broken into Cycle-swim-cycle
Time: 1:00:43
Avg Speed: 16.8 mph
Avg Moving Speed: 16.8 mph
Max Speed: 40.2 mph
Avg HR: 156 bpm
Max HR: 177 bpm


Swim 50min
Followed the triathlon training on the board
Some pull bouy, catchups and then a few sets (25,50,75,100,75,50,25).

[Jungle_re]

after 2 days rest; one intension and one by disaster felt guilty and had to catch up.

12/08/12

1 mile open water swim
followed by 3mile flat run
Distance: 3 mi
Time: 24:42
Avg Pace: 8:27 min/mi
Calories: 543 C

Swam and ran for the first time in a tri suit and was amazed at how comfy it was, fair dos I looked ridiculous but a comfy ridiculous!

BCTTT trip to the Newport Velodrome
2 hrs coached track cycling.
No idea of distance etc but it was quite hard work once we were going up the banks and overtaking. Good sprint practice.
The most excellent fun you can have on a bike though a little heavy on the thighs!

2.5 hrs Ninjutsu training. The stretching warm up was highly welcomed after driving straight there from the velodrome.

Total 5.5hrs (ish) of exercise