Cart Horse to 70.3 Austria 2013

[Jungle_re]

09/09/12

Strength training
3 x 20 @ 20kg rotate DB bench press
10,8,6 @ 20kg DB concentration curl
3 x 21's @ 12.5kg curls
3 x 15 @ 33kg tri skull crushers
Avg HR: 103 bpm
Max HR: 149 bpm
Time: 28:53
Calories: 213 C

Recovery Run
Distance: 3.34 mi
Time: 31:16
Avg Pace: 9:23 min/mi
Calories: 623 C
Avg HR: 153 bpm
Max HR: 166 bpm

Hamstring much better after a days rest so was up for a little training session before dinner

[Jungle_re]

10/09/12

Cycle/Swim/Cycle

1st cycle
Distance: 5.31 mi
Time: 17:10
Avg Speed: 18.6 mph
Elevation Gain: 34 m
Calories: 308 C
Max Speed: 33.9 mph
Avg HR: 145 bpm
Max HR: 169 bpm

Swim - dross time again and no idea why was in the fast lane and over taking people yet 10 mins slow (wondering if I can count).
Distance: 1,609 m
Time: 43:46
Avg Pace: 2:40 min/100 m

2nd Cycle
Distance: 5.31 mi
Time: 22:17
Avg Speed: 14.3 mph
Elevation Gain: 34 m
Calories: 408 C
Max Speed: 33.9 mph
Avg HR: 147 bpm
Max HR: 163 bpm

[Jungle_re]

12/09/12

First day of the Coast to Coast
Early start in the morning for a little 14 mile warm up to the train station. Was the first time I have cycled in the dark and by god it was cold especially on the hands. Full gloves needed for early mornings!
Lots of hills straight off and by the end of the day legs were completely gone (in fact they were gone with about 15miles still to go!)
Blitzed my longest cycle record which was 34 mile.

Distance: 55.93 mi
Calories: 2,447 C
Moving Time: 4:40:05
Elapsed Time: 27:47:18
Avg Moving Speed: 12.0 mph
Max Speed: 38.6 mph
Avg HR: 143 bpm
Max HR: 179 bpm
Avg Bike Cadence: 69 rpm
Max Bike Cadence: 108 rpm

Elevation Gain: 1,130 m
Elevation Loss: 931 m
Min Elevation: 6 m
Max Elevation: 347 m


13/09/12

The hardest thing I've done. Legs didn't recover overnight nor did my sit bones felt good just legs muscles had no power in them at all just nothing. Had to dig deep just to get up the first incline after that it was all about not walking. By the end of the day I was completely wrecked just freewheeling along on the flats and any down hills.

Distance: 48.76 mi
Calories: 1,525 C
Moving Time: 4:56:05
Elapsed Time: 7:04:14
Avg Moving Speed: 9.9 mph
Max Speed: 45.7 mph
Avg HR: 133 bpm
Max HR: 167 bpm
Avg Bike Cadence: 59 rpm
Max Bike Cadence: 112 rpm

Elevation Gain: 1,510 m
Elevation Loss: 1,389 m
Min Elevation: 84 m
Max Elevation: 608 m

14/09/12

The final push - Hard climb to start the day but lots of fast downhill testing bike handling and the wind on the moors was a little scary too. AN enjoyable day till we reached Newcastle and it just never seemed to finish and getting ran over didnt help.

Distance: 45.66 mi
Elevation Gain: 725 m
Avg Temperature: 0.0 °C
Time: 6:05:51
Moving Time: 3:59:51
Elapsed Time: 6:05:51
Avg Moving Speed: 11.4 mph
Max Speed: 47.1 mph
Avg HR: 118 bpm
Max HR: 174 bpm
Avg Bike Cadence: 30 rpm
Max Bike Cadence: 139 rpm

Elevation Gain: 725 m
Elevation Loss: 1,046 m
Min Elevation: 0 m
Max Elevation: 474 m

15/09/12

Final little cycle and first peddle in London from Kings cross to Paddington. Lots of stops and starts and dodgy traffic totally knackered and hungover! Had to ring the wife to get picked up from Chippenham

Distance: 5.50 mi
Time: 43:32
Moving Time: 39:33
Elapsed Time: 43:32
Avg Moving Speed: 6.9 mph
Max Speed: 30.7 mph
Avg Bike Cadence: 36 rpm
Max Bike Cadence: 97 rpm

[Jungle_re]

Back in the saddle.
Most of my training hasn't been recorded here as its all in Garmin connect and tri blogs
Had a bad set back (see the sh*t list) and well behind on the training front questioned wether to continue as making st poleten is in question.
So the last 2 days was a couple of test to compare and wether I can turn it around in time remains to be seen but i'm going to give it a dam good effort.
My 3 something mile out and back time was 1 min slower than than my best which surprised me and a cycle around a local rolling 16.5 mile loop was in fact my fastest ever recorded by 3 minutes! Trainer road and sufferfest has obviously increased my leg strength I was much more out of breath than normal which I expect was a mixture of decreased CV fitness and increased muscle strength meaning they limited my performance less than before.
Got swimming session tonight too and on a diet to kick the extra gained lbs and get back on track. Fingers crossed

Weighed in at 16 stone 7 lbs over a stone heavier looking like a BCTTT sponsored wrestler in my winter cycling kit

Can't believe how great it felt on the bike i'd forgotton the joy of the road from the turbo, have got to try and get outdoors as much as possible rather than the turbo.

[Jungle_re]

First swim in yonks last night what a killer. No technique lane on a Monday so I had a knacker lane to myself bloody bliss!
Just got my birthday present to myself for Sunday - I somehow managed to loss my Garmin FR90 on the way back from holiday and needed a new ant+ for trainer road and HR monitor fro running so bought a 910xt. Very excited a whole new gadget to tell me how i'm getting on, going to test it out later on a run.

[ris]

i presume you were with stc - good to have you back with us. if cptn phil can't crush your bones in the pool then no-one can see you thurs?

[Jungle_re]

I sort of hope so; if i'm in the UK I will be there for certain. It be good to see you again Nick.
Started off really quite badly but soon saw improvements Phil and Clive are good coaches and Ali was very helpful last night too. Been trying to get on job for the last week or so but they all conflict with the St Polten dates.
If I stay at home its great for training but not sure I can do 3 months without being paid.

Didds should be back on wheels soon too it would be good to get out with you guys on the 'ole velocipede.

[Jungle_re]

cheeky 10K yesterday was a killer really slow legshad nothing and very high heart rate 85% max average yet i was 1min 28 sec slower per mile than i did on my half marathon in Oct at over twice the distance and hillier

No dramas the pilgrimage has started. Not sure what to do today thinking of 3mile run small TR session and weights but will play it by ear.

[Jungle_re]

all gone south again off to Papua New Guinea early tomorrow should be able to sneak in the swim tonight and hopefully maybe a turbo then its 5 flights and work

[Jungle_re]

Middling ground, obviously not been training anywhere near as much as being at home but have managed to get a bit in which i'm trying to keep on the positives side about.
The heat, humidity and hill are mega hard its about 37 degs and 90%+ humidity each day which I hoping has been a performance limiter rather than fitness else i'm in trouble. All about just getting out there and trying to do a bit did 6 hours training last week most of which was spent doing a 4.5 ish mile run with 160m of accent, so lots of stretching being needed to keep the legs being able to move. Twisted my ankle in the first week but its just about fully healed know so hoping to shoehorn a bit more in in the coming week. Will be interesting to see how this transfers back in the UK.

I'm missing my bike