Ed's Triathlon

Another swim at lunch time. 8 more lengths followed by steam and jacuzzi.

Bike ride in the evening. 45 secs quicker than last time but my ectopic heartbeat had two funny turns on the way around! (see chart below and compare to the one on the 24/08/08). I carried on anyway cos I'm nails.

Dist - 13.82 miles
Max Speed - 26.31 mph
Ave speed - 15.69 mph
Time - 52:45 mins

Broke it down into 1/5 ths as well (2.75 miles each)
1st - 10:30 mins
2nd - 11:15 mins
3rd - 11:15 mins
4th - 9:35 mins
5th - 10:10 mins

(2nd and 3rd fifths are more uphill!)

Wanted to go for a swim at lunch time but there was a 'free swim' session on and the pool was too full of kids so wasn't allowed! Got a free steam and jacuzzi out of it though. Had to wait until 1pm. The pool was still full of floats and had a rope across the middle so just did 6 lengths.

Didn't really have much time when I got home so went for a quick run around the small block. I thought it could be done in sub-5 minutes and did it in 4:52.

Played squash later on too for about 35 mins. It was hot in the sports centre!

Swim at lunch time. Only 10 lengths though.

In the evening I thought that I'd try a longer run. This time around the big AND little blocks. I had the intention of running around the big block and then running / walking around the little one but lowered the pace slightly and managed to run the whole way around. This was the first time that I've run further than the actual race distance! 2.8km altogether and a nice steady pace of 15:32 mins. My aim is to get that down to 14:00 as that would be a 5 mins / km pace.

nother ride around the new longer route. Tried riding out of the saddle up 5 of the small inclines. It hurt. Alot!!

Distance - 13.77 miles
Max Speed - 26.41 mph
Ave speed - 15.44 mph
Time - 53:23 mins

Rest day!

Another run tonight. Knocked 15 secs off my previous record and didn't feel too bad really. Took 9 mins 22 secs.

Another longer bike ride. Got stuck in a couple of traffic jams!

Distance - 13.77 miles
Max Speed - 23.49 mph
Ave Speed - 14.59 mph
Time - 56:30 mins

Another run tonight for just under 10 minutes.

After mapping out a longer bike ride earlier in the week I thought I'd give it a try tonight. It was all going quite well but one wrong turn, several dead ends trying to get out of a housing estate and 2 extra miles later and I got home. However, because of the extra 2 miles I got caught in a flipping big downpour and got soaked! All in all it was just over 12 miles so not far off race distance now.

Distance - 12.34 miles
Max speed - 24.67 mph
Ave speed - 14.74 mph (including dead ends in the housing estate!)
Time - 50:14 mins

Swim at lunch time. Tried to do front crawl but I need to learn how to breath properly as I get knackered after one length! (read up about how to breath on the internet but that's going to take a lot of practice so is more of a longer term aim). The rest of the lengths were breaststroke.

Another run around the bigger block in the evening. In the rain again.

Went for a relatively nice run in the rain tonight around the 'big' block. Took just under 10 mins. Was quite pleased after not feeling too well all weekend to have gone round without stopping.

Rest / poorly days!

Today I either had a bug or proved that you shouldn't do exercise unless you've had some kind of decent energy food during the day. Having a crappy little sandwich from the canteen is no good!!
I did another brick session today. The ride was approx 18 mins 15 secs, 15 seconds 'transition' of getting off the bike and then a run of 5 mins 20 secs. Due to the lack of energy I had to walk for 30 secs. See if you can spot it on the HR chart below!! I also included the first 5 mins of 'recovery' time on the HR chart too out of interest. To me anyway! lol

You can clearly see where the bike phase ends and the running phase starts:-

Another run this evening. Felt like I was going a bit slower but surprisingly still got the same time as before (9:34). I've attached the chart of my heart rate (HR) if you're interested. The dips are where it either hasn't worked properly or I've momentarily died! lol

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60 mins of badminton at lunch time.

Another bike ride in the evening. Luckily I timed it so that I rode between the torrential downpours! (Gotta love the British summer )
Knocked 26 secs off my record so got it down to 29:40 now. I've mapped out my next route which should be approx 40 mins but I'll start that one next week.

Ran around the 'big' block this evening. Picked the pace up a bit and did it non stop 45 secs quicker than last time. Felt pretty good so my confidence in running is growing a bit.

Another 30 minute ride this evening. Nice and sunny but VERY windy! My record to the halfway stage was 14:50 and this time it took 16:20 so a full 90 secs slower. My legs were knackered by then but managed to get some good speed up on the way back and finished in 30:30.

Rest day!

The start of the Olympics but alas no rest for me. Although no specific triathlon training again today. Played golf with my dad so another 4 hour walk in the sunshine and then two hours of badminton in the evening.

Really hard game of squash at lunch again. In the evening I did my first 'brick' session (a ride followed immediately by a run on the 'wobbly legs'). Not sure about the timings as the battery on my watch / HRM (heart rate monitor) dies half way around.
Approximately 20 mins ride followed by a 6-7 minute run. Didn't feel as bad as I was expecting but bad enough!

Nothing at lunch time again. Played squash for 40 mins in the evening.

No lunch time activities today. Was supposed to be playing badminton but one of the other guys forgot his trainers so ended up going to the pub for someone else's leaving do instead!
Another 30 minute ride in the evening. Into the wind on the way back!

Swimming at lunch time. Did 14 lengths today - 6 (200m) + 4 (133m) + 4 (133m). Got myself some goggles which seemed to make it alot easier to put more effort in.

Went for a run around the bigger block again in the evening. Took it steadier and made it the whole way around without walking. Big psychological barrier!

Another bike ride. Pushed pretty hard today (and pumped my tyres up a bit more) and knocked 2 mins off the time so down to a smidge over 30 mins now. How you're supposed to ride nearly TWICE that far and then run afterwards I don't know! They're all flipping mental!!

Rest day!

Went for another run / walk / run around the block. Ran for longer in between walks and knocked 20 secs off the overall time.
2 hours of badminton at night too. Only 8 people turned up so I was on court virtually the whole time!

Went for another swim at lunch time. 200m (6 x 33m) and then 4 x 33m (with a sauna and jacuzzi in between.
Had gait analysis on my running style too. Apparently I have a rare style (about 2% of people run like me) and as I'm in the minority they don't make shoes specifically for my style.
They recommended some cushioned ones which I tried out and they felt very comfortable. We'll see how they go tomorrow!

Was supposed to play squash at night too but there were no courts free so ended up going for a bike ride with my brother-in-law which was 27 mins and finished off with a nice big hill!