Running:
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.
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.
Body Composition - Pre Cologne226 Half
| Weight | 84.4kg |
| Body Fat | 17.2% (LA 16.7 RA 14.6 RL 14.0 LL 15.3, B 19.0) |
| Total Body Water | 57.9% |
| Muscle Mass | 66.3kg (LA 3.8 RA 3.9 RL 11.1 LL 10.7, B 36.8, 5) |
| Physique Rating | 6 |
| Basal Metabolic Rate | 2020 KJ |
| Metabolism Age | 27 |
| Bone Mass | 3.4kg |
| Resting Heart Rate | ?? |
02 Sep 2010
Running:
10km - 51:30 (Z1 - Z3)
Moderate / fast pace. Felt very good - heart rate a bit higher than expected.
10km - 51:30 (Z1 - Z3)
Moderate / fast pace. Felt very good - heart rate a bit higher than expected.
01 Sep 2010
Bike:
39.4km - 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
39.4km - 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
31 Aug 2010
Running:
60:00 - 11.2km (Z1 - Z3)
15 mins easy, 5 mins fartlek, 15 mins easy, 5 mins fartlek, 15 mins easy, 1lm fast (4:24)
Swim:
1750m - 45:00
Water getting quite cold now.
60:00 - 11.2km (Z1 - Z3)
15 mins easy, 5 mins fartlek, 15 mins easy, 5 mins fartlek, 15 mins easy, 1lm fast (4:24)
Swim:
1750m - 45:00
Water getting quite cold now.
28 AUg 2010
Brick Session: 2:33
Bike:
61.2km - 2:02 (160m / 84rpm / 29.9kmh / ???bpm)
Running:
6.1km - 30:00 (Z2-Z3)
26 Aug 2010
Running:
12.3km - 1:03:30
Moderate to fast pace, mostly undulating. Fastest run in weeks - starting to get some pace back in my legs...
12.3km - 1:03:30
Moderate to fast pace, mostly undulating. Fastest run in weeks - starting to get some pace back in my legs...
25 Aug 2010
Bike:
46.6km - 1:42 (530m / 80rpm / 27.2kmh / ???bpm)
One half flat, other half hilly. Finally got the SRAM Red 26-11 cassette fitted, but something is not 100%.
46.6km - 1:42 (530m / 80rpm / 27.2kmh / ???bpm)
One half flat, other half hilly. Finally got the SRAM Red 26-11 cassette fitted, but something is not 100%.
24 Aug 2010
Running:
60:00 - 11.1 km
30 min easy
4 Yasso 800s - 3:31 / 3:34 / 3:32 / 3:27 --> 3:31
5 min easy
Legs very sluggish, so took it easy during Yassos.
Swim: 2200m
Choppy open-water swim with some technique at the end.
60:00 - 11.1 km
30 min easy
4 Yasso 800s - 3:31 / 3:34 / 3:32 / 3:27 --> 3:31
5 min easy
Legs very sluggish, so took it easy during Yassos.
Swim: 2200m
Choppy open-water swim with some technique at the end.
22 Aug 2010
Running:
14km - 1:17
Longest run since Roth. Legs a bit tired from cycling yesterday, but all ok. Ran from home to the V-Card Triathlon in Viernheim. As I had a number I decided I might as well do the swim and pick up my paid for goodies.
Swim:
1500m - 30:08
Wetsuits were banned because the water temperature was 23+ degrees. Felt very good throughout, so a bit disappointed by the slow time. Swim included a running passage where we had to leave the water an enter again.
Watched the final race of the Rhein-Neckar-Cup in the stadium, which also included T2 - this is as German as it gets ;-)
14km - 1:17
Longest run since Roth. Legs a bit tired from cycling yesterday, but all ok. Ran from home to the V-Card Triathlon in Viernheim. As I had a number I decided I might as well do the swim and pick up my paid for goodies.
Swim:
1500m - 30:08
Wetsuits were banned because the water temperature was 23+ degrees. Felt very good throughout, so a bit disappointed by the slow time. Swim included a running passage where we had to leave the water an enter again.
Watched the final race of the Rhein-Neckar-Cup in the stadium, which also included T2 - this is as German as it gets ;-)
21 Aug 2010
Bike:
92.2km - 3:13 (630m / 81rpm / 29.2kmh / ???bpm)
First long(ish) ride since Roth. Very easy in a group of 4. AF after 45 mins.
92.2km - 3:13 (630m / 81rpm / 29.2kmh / ???bpm)
First long(ish) ride since Roth. Very easy in a group of 4. AF after 45 mins.
18 Aug 2010
Core: 30 minutes
First session at home. Very frustrating to see how poor my flexibility and core strength is. A lot of work required over the next few months.
Bike:
43km - 1:23 (170m / ??rpm / 32.7kmh / ???bpm)
Quite a fast ride in windy conditions. Bot sure how accurate the reading is as the Garmin freaked out again - time for a reset.
First session at home. Very frustrating to see how poor my flexibility and core strength is. A lot of work required over the next few months.
Bike:
43km - 1:23 (170m / ??rpm / 32.7kmh / ???bpm)
Quite a fast ride in windy conditions. Bot sure how accurate the reading is as the Garmin freaked out again - time for a reset.
17 Aug 2010
Swim: 2000m
Choppy open-water swim. I feel that my swimming is getting worse; just don't seem to have any forward power.
Choppy open-water swim. I feel that my swimming is getting worse; just don't seem to have any forward power.
16 Aug 2010
Running:
60:00 - 10.95 km
30 min Easy
3 Yasso 800s - 3:20/ 3:19/ 3:24 --> 3:21
10 min barefood on grass
First Yasso session in a long time. Hard work, but getting there. Knee ok again, but left hamstring problem is back. I think there is a pain in my body that just keeps moving around ;-)
60:00 - 10.95 km
30 min Easy
3 Yasso 800s - 3:20/ 3:19/ 3:24 --> 3:21
10 min barefood on grass
First Yasso session in a long time. Hard work, but getting there. Knee ok again, but left hamstring problem is back. I think there is a pain in my body that just keeps moving around ;-)
70.3 Germany 2011
Still insured, so I thought I sign up for next year's 70.3 Germany in Wiesbaden which also includes the European Championship.
14 Aug 2010
Bike:
48km - 1:48 (150m / ??rpm / 29.8kmh / ???bpm)
Very easy ride. Started to feel tendion in right knee after approx. 45 minutes and took the shorter route. Garmin went bananas after an hour...
48km - 1:48 (150m / ??rpm / 29.8kmh / ???bpm)
Very easy ride. Started to feel tendion in right knee after approx. 45 minutes and took the shorter route. Garmin went bananas after an hour...
13 Aug 2010
Core: 25 minutes
Yet another early morning session. Tendion behind knee hasn't really improved, so only going for a short test spin tomorrow to see how it feels on the bike.
Yet another early morning session. Tendion behind knee hasn't really improved, so only going for a short test spin tomorrow to see how it feels on the bike.
12 Aug 2010
Core: 20 minutes
This seems even harder early in the morning and in Istanbul heat and humidity.
This seems even harder early in the morning and in Istanbul heat and humidity.
10 Aug 2010
Swim: 2000m
Easy open-water swim. Tendon behind knee is still not 100%, so decided to skip planned bike ride yesterday and run today. Off to Istanbul tomorrow morning, so 3 days of core training.
Easy open-water swim. Tendon behind knee is still not 100%, so decided to skip planned bike ride yesterday and run today. Off to Istanbul tomorrow morning, so 3 days of core training.
09 Aug 2010
Running:
60:00 - 11.45km (Z1 - Z3)
Moderate to fast run. Legs slowly coming back. Heart monitor freaking out - pulse apparently up to 251! Bit of a niggle behind my right knee; feels like ligaments, but not sure.
60:00 - 11.45km (Z1 - Z3)
Moderate to fast run. Legs slowly coming back. Heart monitor freaking out - pulse apparently up to 251! Bit of a niggle behind my right knee; feels like ligaments, but not sure.
07 Aug 2010
Bike:
91km - 2:52 (230m / ??rpm / 31.7kmh / 126bpm)
Looks like my cycling legs are back. Heart rate a bit high towards the end, but ok. Changed the position of the pads on the aero bar which feels much better.
91km - 2:52 (230m / ??rpm / 31.7kmh / 126bpm)
Looks like my cycling legs are back. Heart rate a bit high towards the end, but ok. Changed the position of the pads on the aero bar which feels much better.
06 Aug 2010
Swim: 2000m
Quite a tough and very good session with new swim coach. Glad I was too lazy to run in the morning...
Quite a tough and very good session with new swim coach. Glad I was too lazy to run in the morning...
05 Aug 2010
Core: 20 minutes
I decided that I need to start working more on my core strength and flexibility. Hoping to do this instead of going to (and paying for) the gym as this also works well when travelling. Some of the exercises I can't do at all, especially the balance ones.
Update: tummy muscles very sore the day after...
I decided that I need to start working more on my core strength and flexibility. Hoping to do this instead of going to (and paying for) the gym as this also works well when travelling. Some of the exercises I can't do at all, especially the balance ones.
Update: tummy muscles very sore the day after...
04 Aug 2010
Bike:
30.0km - 1:00 (200m / ??rpm / 30.0kmh / ???bpm)
Quick ride before heading off to the airport. First few hills since Roth.
30.0km - 1:00 (200m / ??rpm / 30.0kmh / ???bpm)
Quick ride before heading off to the airport. First few hills since Roth.
03 Aug 2010
Running:
60:00 - 10.85 (Z1 - Z2)
First solid run. 15 minutes easy, 20 minutes moderate, 10 minutes fartlek, 15 minutes easy.
Swim: 2000m
Good open-water swim
60:00 - 10.85 (Z1 - Z2)
First solid run. 15 minutes easy, 20 minutes moderate, 10 minutes fartlek, 15 minutes easy.
Swim: 2000m
Good open-water swim
01 Aug 2010
Running:
10.2km - 58:00 (Z1)
Easy run from home to Heidelberg to watch the HeidelbergMan.
10.2km - 58:00 (Z1)
Easy run from home to Heidelberg to watch the HeidelbergMan.
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