Summary 2009





I guess this wasn't too bad for Year 1 on the triathlon train. 2010 will be far more structured - let's see.

31 Dec 2009

Bike Turbo:
30:00 - 16.4km - Avg: 130 bpm / 32.7 km/h / 163 Watt / 101 rpm

Swim: 3000m
6 * 500m

Longest swim so far.

30 Dec 2009

Brick Session: 45 mins

Bike Turbo:
30:00 - 17.6km - Avg: 142 bpm / 35.2 km/h / 200 Watt / 91 rpm

Running:
15:00 - 2.95km (Z2)

Fastest brick session so far.

29 Dec 2009

Running:
30:00 - 5.4km (Z2)


First half up, second half down. Nice new forrest route.

Swim: 1350m

2 * 300m (3 * 75m / 25m medley)
5 * (25m left arm foreward legs only, 25m left arm forward, 50m same right arm, 50m 3 strokes)


15 min water polo!!!!

28 Dec 2009

Gym: 75 minutes (upper body)

Much better than last time. 10 mins sauna afterwards to hopefully get rid of the last remainders of the cold.

27 Dec 2009

Running:
60:00 - 10.7km (Z1 - Z2)

Easy run. Left hip still causing some problems.

26 Dec 2009

Bike:
1:45 - 49.3km (129bpm, 88rpm, 244m)

Good ride in almost perfect conditions (no wind, sunny, but cold). I don't have a lot of strenght in my legs at the moment. Not sure if this is the aftermath of the flu or part of the training.

25 Dec 2009

Running:
60:00 - 11.4km (Z1 - Z2)

Moderate speed run. Both hips are hurting a bit (left more than right) - wonder if this comes from running in the Newton's?

24 Dec 2009

Bike Turbo:
45:00 - 22.4km - Avg: 118 bpm / 29.8 km/h / 130 Watt / 101 rpm

Core: 15 min

All pools closed today, so did a core session instead.

23 Dec 2009

Brick Session: 45 mins

Bike Turbo:
30:00 - 16.3km - Avg: 130 bpm / 32.7 km/h / 168 Watt / 89 rpm

Running:
15:00 - 2.9km (Z1-Z2)

Still struggling a bit to get into Z2 on the turbo without going bezerk.

22 Dec 2009

Running:
45:00 - 7.6km (Z1 - Z2)

Very easy run. Throat still sore and generally weak, but improving.

Swim: 2000m

300m warm up
12 * 25m
leading arm in air / 25m touch bum

12 * 50m both arms straight with pull buoy
8 * 50m (12.5m no breath, 25m normal, 12.5m no breath)

10 * 50m fast

Flu

Looks like the stress of the week plus bizarre weather conditions have finally caught up with me. Felt weak since Friday, but kept going which was stupid in hindsight.

Missed 30 minutes on the bike this week and a 1 hour run today. Rest tomorrow and hopefully back to normal on Tuesday. Not ideal, but best I can do given the circumstances.

19 Dec 2009

Bike Turbo:
90:00 - 44.2km - Avg: 130 bpm / 29.4.0 km/h / 130 Watt / 90 rpm

Minus 10 degrees and snow, so cycling on the road was out of the question. 1 1/2 hours on the turbo is quite tough, so I kept it mostly in Z1. Content of water bottle was frozen at the end of the workout...

18 Dec 2009

Brick Session: 45 mins

Bike Turbo:
30:00 - 14.9km - Avg: 121 bpm / 29.7 km/h / 134 Watt / 82 rpm

Running:
15:00 - 2.8km (Z1)

Very tired after a long week with travel and work. Didn't feel like going into Z2 and didn't want to push it.

17 Dec 2009

Swim: 2000m
500m warm-up
10 * 100m (all sub 1:45)
200m pull-buoy
300m cool-down

Early morning swim - drills on your own seem even harder than in a group.

16 Dec 2009

Running:
48:00 - 9.1km

Moderate speed run with the Up & Running crowd - was good to see you all again.

Can feel a bit of a niggle in the left hip. Wonder if this comes from the new shoes.

15 Dec 2009

Running:
30:00 - 5.2km

Early morning run with a bit of an Eureka moment. Suddenly was able to strike on the mid-foot. But only for a fre hundred meters...

Swim:
2500m - 50 mins (approx.)

Longest swim since Locarno. Swimming 100 lengths is getting quite boring.

Physio

Another set of physio treatment. Problem is still lower back that causes pain down the left leg. Solution is still more core work.

13 Dec 2009

Running:
45:00 - 8.20 km

Easy run alongside the River Lagan in Belfast. First run in my Newton Guidance shoes - feels weird and good at the same time.


12 Dec 2009

Bike:
29.3km - 60:00

Easy(ish) ride in cold(ish) condition.

11 Dec 2009

Running:
45:00 - 7.5km (Z2*)

Early morning hilly forrest run in very wet conditions.

* Got into Z3 for a few minutes on a long hill. Walked for a bit when I hit Z4.

Gym: 80 minutes (upper body)

The upper body program is significantly harder than the mixed program which is the reason why it takes so long, I guess.

10 Dec 2009

Bike Turbo:
30:00 - 16.0km - Avg: 128 bpm / 32.0 km/h / 155 Watt / 102 rpm

Swim: 2350m

150m warm up
800m (15:30)
4 * 200m (approx. 3:50)
100m legs only
10 * 50m fast



Legs only is almost impossible. I seem to tun my hip too much?

09 Dec 2009

Brick Session: 45 mins

Bike Turbo:
30:00 - 16.7km - Avg: 136 bpm / 33.4 km/h / 175 Watt / 93 rpm

Running:
15:00 - 2.9km (Z2)


First brick session. Feels a bit weird to (a) jump of the bike on the balcony and then start running straightaway and (b) only run for 15 minutes. Seems to be impossible to run slowly after the bike

Chi Running

Just finished reading ChiRunning by Danny Dreyer. Very impressive once you ignore the esoteric parts. Convinced now that mid-foot running is the way to go. Newton's have been ordered...


08 Dec 2009

Running:
30:00 - 5.3km (Z2)

Found a new running route from home!

Swim: 1950m

300m warm up
8 * 50m leading arm in air
10 * 50m fast
50m easy
8 * 50m 3 strokes arm straight
6 * 50m pull buoy

07 Dec 2009

Gym: 70 minutes (mixed)


First proper session. Should be able to get program down to an hour soon.

Body Composition - Start Ironman Training

Weight
88.3kg
Body Fat
17.2% (LA 17.0 RA 14.8 RL 15.1 LL 15.6, B 18.6)
Total Body Water
58.1%
Muscle Mass
69.5kg (LA 4.0 RA 4.0 RL 11.5 LL 11.2, B 38.7, 5)
Physique Rating
6
Basal Metabolic Rate
2123 KJ
Metabolism Age
26
Bone Mass
3.6kg
Resting Heart Rate
??


Today is the start of the 30 week training program for Challenge Roth. Actually, it is 32 weeks, but I added 2 weeks for any planned and unplanned events.

Week 1-10: base training phase
Week 11-20: build phase
Week 21-30: peak phase

During base phase, workouts are roughly:
Mon: rest / gym
Tue: swim + run in Z2
Wed: bike + run in Z2 (brick session)
Thu: swim + bike (>100RPM in Z1)
Fri: gym + run in Z2
Sat: long bike in Z2
Sun: long run in Z1 to Z2

Program starts at 6 hours per week (plus gym) and goes up to 11 hours at week 10. From now on everything is done by time and heart rate instead of distances.

06 Dec 2009

Running:
10km - 50:00

Fast run in undulating forrest - love that course. I thought I put the foot down one last time as I am confined to heart zones 1 and 2 for the next 10 weeks.

05 Dec 2009

Bike:
37km - 1:27

First ride on the road in quite a while. Amzing how quickly you loose cycling fitness (especially after a week in Berlin...)

01 Dec 2009

Bike Turbo:
45:00 - 23.12m

Avg: 124 bpm / 30.8 km/h / 142 Watt / 95 rpm


High cadence ride wearing my birthday present: