I guess this wasn't too bad for Year 1 on the triathlon train. 2010 will be far more structured - let's see.
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.
30:00 - 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.
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!!!!
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.
Much better than last time. 10 mins sauna afterwards to hopefully get rid of the last remainders of the cold.
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.
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?
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.
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.
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
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.
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...
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.
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.
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.
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.
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.
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.
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.
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?
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
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
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.
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.
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...)
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:
45:00 - 23.12m
Avg: 124 bpm / 30.8 km/h / 142 Watt / 95 rpm
High cadence ride wearing my birthday present:
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