29 Sep 2010

Swim: 500m

Quick splash in 20m pool in lovely hotel on Elba.

28 Sep 2010

8.5km - 48:00

Early morning run with a couple of sprints towards the end to loosen legs.

Core: 30 minutes

26 Sep 2010

2:00 - 21.4km (Z1 - Z2)

Longest run since Roth. Undulating and very windy all the way.

25 Sep 2010

10km - 55:00
3km easy / undulating
5 * 400m hard, mostly uphill into head wind / 400m jog downhill
3km easy / undulating

23 Sep 2010

Core: 45 minutes

1:35 - 17.3km

Easy to moderate and undulating run. Starting to get the grasp of Ceosican hills...

21 Sep 2010

Core: 30 minutes

First session - very, very stiff...

1:15 - 13.9km

Moderate and undulating run. Very scenic.

20 Sep 2010

Swimming: 500m

Lovely swim in the Mediterranean in Corsica.

19 Sep 2010

60:00 - 11.1 km

First holiday run in Corsica. 3.5km uphill alongside a busy road as I trusted female instructions...

16 Sep 2010

12km - 1:04

Easay / moderate run in a small park in Essen. Hamstring not great.

14 Sep 2010

10.65km - 58:00

Easy run alongside the River Lagan and through Ormeagh Park. Good to be bakc in very windy Belfast for a couple of days.

Physio & Massage

Back in Belfast for a couple of days so I had a good physion session in the morning (hamstring and back as usual) at Belfast Physio and a massage in the evening to get rid of all the lactic acid floating around in my body.

12 Sep 2010

10.2km - 56:00

Another easy run. Legs feeling much better.

11 Sep 2010

km - 1:04 (40m / ??rpm / 28.1kmh / ???bpm) 

Easy bike ride with Cube. Legs still feel like jelly.

10 Sep 2010

45:00 - 1500m

Last outdoor swim in 50m pool for this season. Still tired from Sunday.

07 Sep 2010

6km - 35:00

Easy recovery run because swim training had to be cancelled.

05 Sep 2010

Cologne 226half 4:59:28 [Results] [Certificate]

Swim - 37:29
T1 - 2:43
Bike - 2:26:26
T2 - 3:38
Run - 1:49:13

M40: 65th out of 168
Male: 246th out of 650
Overall: 262nd out of 778

WOW. SUB-5!!! Amazing swim in the arena where usually international rowing regattas are held. 8 wide lanes spread across about 100m - it was almost like swimming in a pool and still, my time was the atrocious - I have no idea why my swimming has gone from bad to worse? The bike course was completely flat and there was hardly any wind. Speed was just silly, but was helped by a lot of drafting that went on from km 20 due to large number of competitors and simply not enough room on the roads. I reckon I gained at least 5 minutes because of it. Average speed was 36.8km and average cadence was 88!

I knew I had to run a half-marathon in 1:50 to crack the 5 hours after managing agonising 50+ steps in T2. Everything went fine up to km 15 when I started getting cramps in my right upper thigh. Very painful, but I managed to battle through it. I really had to go to my absolute limit and nearly collapsed at the finish, but recovered very quickly.

Well, I was aiming at a sub 5:10 and got a sub 5, but only because of the drafting on the bike leg. Still, a great day in Cologne which we finished off by enjoying the reclining chairs and the free food & drink on the 'athtlete's boat' in the River Rhine.

03 Sep 2010

Swim: 1200m

Last session in the 50m pool before Cologne. 6 * 200m easy. Minor AF.

Body Composition - Pre Cologne226 Half

Body Fat17.2% (LA 16.7 RA 14.6 RL 14.0 LL 15.3, B 19.0)
Total Body Water57.9%
Muscle Mass66.3kg (LA 3.8 RA 3.9 RL 11.1 LL 10.7, B 36.8, 5)
Physique Rating6
Basal Metabolic Rate2020 KJ
Metabolism Age27
Bone Mass3.4kg
Resting Heart Rate??

Weight good, but body fat and muscle mass poor - seems to be the ongoing connundrum... Let's see how it goes on Sunday.

02 Sep 2010

10km - 51:30 (Z1 - Z3)

Moderate / fast pace. Felt very good - heart rate a bit higher than expected.

01 Sep 2010

km - 1:17 (180m / 82rpm / 30.6kmh / 137bpm) 

Not a good start to September. Rode for half a mile and had a flat tyre. Walked back home to change front wheel. Fast, good ride all flat apart from the last hill when I had another AF. Slightly frustrating.

On a more positive note, I finally got my heart monitor back. Following DC Rainmaker's hack, I am now using the Garmin transmitter with the superior and more comfortable Polar Wearlink+ strap