Bike:
46.2km - 1:48 (606m / 77rpm / 25.6kmh/ 137bpm)
First hilly ride in spring-like conditions. Bit of a struggle at the steep parts of the course due to lack of gears and lack of strength.
23 Feb 2010
Running:
60:00 - 12km
2km easy, 8km fast (4:50 km/h average), 2km easy. First run without gloves.
Swim: 2300m
300m warmup
200m arms ahead / 200m normal / 100m legs only
200m arms only / 200m normal / 100m legs only
50m easy
200m high elbow / 200m normal / 100m legs only
200m high arms / 200m normal
50m easy
60:00 - 12km
2km easy, 8km fast (4:50 km/h average), 2km easy. First run without gloves.
Swim: 2300m
300m warmup
200m arms ahead / 200m normal / 100m legs only
200m arms only / 200m normal / 100m legs only
50m easy
200m high elbow / 200m normal / 100m legs only
200m high arms / 200m normal
50m easy
22 Feb 2010
Gym: 60 minutes (upper body)
Good session. Felt that strength is actually improving and not just maintained.
Good session. Felt that strength is actually improving and not just maintained.
Gels
I think I have finally found gels that are compatible with my stomach. Isotonic gels don't require to drink half a liter of water and are much less solid. Also, they don't taste like glue. I have tried 2 types (High5 and SIS) and both seem to work. I think I prefer the SIS ones, but need to sample all the tastes before making a decison.
I will get 12 sachets in a 750ml bottle which equates to approx. 1000 kcal.
20 Feb 2010
Bike:
2:55 - 78km
First long ride (all flat, but windy) on winter bike. Speed very slow even though I pushed hard. Not sure whether this was caused by traing uptake this week, wind, the bike or lack of strength. A bit irritated...
2:55 - 78km
First long ride (all flat, but windy) on winter bike. Speed very slow even though I pushed hard. Not sure whether this was caused by traing uptake this week, wind, the bike or lack of strength. A bit irritated...
19 Feb 2010
Running:
12km - 1:04
A little bit longer than planned and a bugger of a hill instead of fartlek.
Gym: 60 minutes (mixed)
Slow session; a bit tired.
12km - 1:04
A little bit longer than planned and a bugger of a hill instead of fartlek.
Gym: 60 minutes (mixed)
Slow session; a bit tired.
18 Feb 2010
Bike Turbo:
1:15:00 - 40 .2km - Avg: 130 bpm / 32.1 km/h / 173 Watt / 86 rpm
15 mins warm up, 5 * 1min hard (3%) / 1 min easy (-1%), 5 mins normal, 45 mins moderate (low Z2).
Swim: 2500m
100m warmup
600m normal / 50m easy / 500m normal / 50m easy / 400m
300m / 200m / 100m
200m pull byoe
1:15:00 - 40 .2km - Avg: 130 bpm / 32.1 km/h / 173 Watt / 86 rpm
15 mins warm up, 5 * 1min hard (3%) / 1 min easy (-1%), 5 mins normal, 45 mins moderate (low Z2).
Swim: 2500m
100m warmup
600m normal / 50m easy / 500m normal / 50m easy / 400m
300m / 200m / 100m
200m pull byoe
17 Feb 2010
Brick Session: 1:15
Bike Turbo:
45:00 - 22.3km - Avg: 110 bpm / 29.7 km/h / 130 Watt / 83 rpm
Running:
30:00 - 5.65km (Z2 - Z3)
Easy bike and relatively easy run (apart from the long hill).
Bike Turbo:
45:00 - 22.3km - Avg: 110 bpm / 29.7 km/h / 130 Watt / 83 rpm
Running:
30:00 - 5.65km (Z2 - Z3)
Easy bike and relatively easy run (apart from the long hill).
16 Feb 2010
Running:
1:00 - 11.4km
10 minus warm-up, 5 * 1 min fast / 1 min jog, rest Z2.
Swim: 3000m
Longest swim ever! Took exactly 60 minutes - assuming I counted correctly.
1:00 - 11.4km
10 minus warm-up, 5 * 1 min fast / 1 min jog, rest Z2.
Swim: 3000m
Longest swim ever! Took exactly 60 minutes - assuming I counted correctly.
Body Composition - Start Build Phase
| Weight | 87.0kg |
| Body Fat | 16.3% (LA 16.3 RA 14.9 RL 14.1 LL 14.8, B 17.5) |
| Total Body Water | 58.8% |
| Muscle Mass | 69.2kg (LA 4.0 RA 4.0 RL 11.5 LL 11.1, B 38.6, 5) |
| Physique Rating | 6 |
| Basal Metabolic Rate | 2111 KJ |
| Metabolism Age | 26 |
| Bone Mass | 3.6kg |
| Resting Heart Rate | ?? |
Start Build Phase
That's the first 10 weeks and the the Base Phase over. So far so good. I missed a few sessions due to travel, but did all the key ones. Build Phase starts tomorrow, but I am not sure whether I will be able to continue to stick with the program given next week's events.
Swimming:
Quite happy with progress so far. Didn't follow the program, but did similar sessions with the club. Swim seminar was very helpful. I think I will initially stick to 2 sessions a week instead of 3.
Cycling:
Missed a couple of the shorter and faster sessions. Also, progress hampered by weeks of snow. Getting fed up with long sessions on turbo, but nothing I can do. Endurance ok, but hills will be a struggle.
Running:
All good, except hamstring.
Swimming:
Quite happy with progress so far. Didn't follow the program, but did similar sessions with the club. Swim seminar was very helpful. I think I will initially stick to 2 sessions a week instead of 3.
Cycling:
Missed a couple of the shorter and faster sessions. Also, progress hampered by weeks of snow. Getting fed up with long sessions on turbo, but nothing I can do. Endurance ok, but hills will be a struggle.
Running:
All good, except hamstring.
14 Feb 2010
Bike Turbo:
3:00:00 - 85.7km - Avg: 119 bpm / 28.6 km/h / 118 Watt / 87 rpm
Snow is back, so I had to revert to the turbo for a 3 hour session. It doesn't get more boring than that. First 2 hours easy, last hour moderate. Stopped after 50km for 5 minutes to grab a bite to eat.
3:00:00 - 85.7km - Avg: 119 bpm / 28.6 km/h / 118 Watt / 87 rpm
Snow is back, so I had to revert to the turbo for a 3 hour session. It doesn't get more boring than that. First 2 hours easy, last hour moderate. Stopped after 50km for 5 minutes to grab a bite to eat.
13 Feb 2010
Running:
1:30 - 15.8km
First long(ish) run at slow speed. Left hamstring string still causing problems.
Started taking Resveratrol.
1:30 - 15.8km
First long(ish) run at slow speed. Left hamstring string still causing problems.
Started taking Resveratrol.
12 Feb 2010
Bike Turbo:
60:00 - 32.6km - Avg: 122 bpm / 32.6 km/h / 162 Watt / 92 rpm
First half easy, second half 100 RPM. Wore new Garmin HR belt for the first time. Much more comfortable than old version.
Gym: 60 minutes (upper body)
60:00 - 32.6km - Avg: 122 bpm / 32.6 km/h / 162 Watt / 92 rpm
First half easy, second half 100 RPM. Wore new Garmin HR belt for the first time. Much more comfortable than old version.
Gym: 60 minutes (upper body)
11 Feb 2010
Swim: 2200m
200m warmup
400m normal
4 * 25m legs only
50m easy
400m arms only
4 * 25m legs only
50m easy
400m normal
4 * 25m legs only
400m arms only
Missed bike session due to flight delays.
200m warmup
400m normal
4 * 25m legs only
50m easy
400m arms only
4 * 25m legs only
50m easy
400m normal
4 * 25m legs only
400m arms only
Missed bike session due to flight delays.
10 Feb 2010
Running:
12.5km - 1:03:30
Fast run with Up & Runners after a very good morning session with the physio. Lower back is still the problem for which I have been given 2 more stretches to do.
I have been entered in the Up & Runners Hall of Fame. Very humbled and embarrassed.
12.5km - 1:03:30
Fast run with Up & Runners after a very good morning session with the physio. Lower back is still the problem for which I have been given 2 more stretches to do.
09 Feb 2010
Running:
60:00 - 10.85km
Easy early morning run in Belfast followed by an evening swim in Olympia:
Swim: 2000m
8 * 250m
Tried to apply an improvement to each leg. Felt less tired than normal.
60:00 - 10.85km
Easy early morning run in Belfast followed by an evening swim in Olympia:
Swim: 2000m
8 * 250m
Tried to apply an improvement to each leg. Felt less tired than normal.
07 Feb 2010
Bike:
2:45 - 75.5km (415m / 84rpm / 27.3kmh/ 131bpm)
Very cold, but anything is better than on the turbo for that amount of time...
2:45 - 75.5km (415m / 84rpm / 27.3kmh/ 131bpm)
Very cold, but anything is better than on the turbo for that amount of time...
06 Feb 2010
Running:
49:00 - 9km (Z1 - Z2)
Easy to moderate run. Felt much better today, but hamstring still not good.
Swim Seminar
Attended a 5(!) hour swim seminar by Total Training Europe. Video analysis (see below), technique and theory. Very good event. The main technique things I have to improve on are
49:00 - 9km (Z1 - Z2)
Easy to moderate run. Felt much better today, but hamstring still not good.
Swim Seminar
Attended a 5(!) hour swim seminar by Total Training Europe. Video analysis (see below), technique and theory. Very good event. The main technique things I have to improve on are
- Look at the bottom rather than straight ahead
- Arms wider when entering the water
- fingertips pointing to the bottom
- High elbow
- Hand closer to stomach
- More strength before exiting the water
- Start breathing a bit earlier
- Kick less high
05 Feb 2010
Running:
1:20 - 14.2km (Z1)
Esay run, but felt quite tired. Also, left hamstring causing problems again. Physio next week...
1:20 - 14.2km (Z1)
Esay run, but felt quite tired. Also, left hamstring causing problems again. Physio next week...
04 Feb 2010
Bike Turbo:
60:00 - 32.3km - Avg: 123 bpm / 32.3 km/h / 156 Watt / 100 rpm
Swim: 2400m
100m medley
200m high elbow
800m
8 * 100m @ 2.15
50m easy
8 * 50m last quarter in single breath
50m easy
60:00 - 32.3km - Avg: 123 bpm / 32.3 km/h / 156 Watt / 100 rpm
Swim: 2400m
100m medley
200m high elbow
800m
8 * 100m @ 2.15
50m easy
8 * 50m last quarter in single breath
50m easy
03 Feb 2010
Bike Turbo:
60:00 - 32.7km - Avg: ??? bpm / 32.7 km/h / ??? Watt ?? rpm
15 minutes easy, 30 minutes moderate, 15 minutes hard. Dropped unit after I finished which reset it, so no data. This was supposed to be a brick session, but snow and rain just made it impossible to run.
60:00 - 32.7km - Avg: ??? bpm / 32.7 km/h / ??? Watt ?? rpm
15 minutes easy, 30 minutes moderate, 15 minutes hard. Dropped unit after I finished which reset it, so no data. This was supposed to be a brick session, but snow and rain just made it impossible to run.
02 Feb 2010
Running:
60:00 - 9.7km (Z1, Z2)
Running in deep snow is significantly harder (and slower) than I thought. Very scenic though...
Went to the Frankfurt Triathlon University of Frankfurt to listen to a talk on nutrition byOlaf Sabatschus (winner of a number of Ironman races, 5th in Hawaii). Quite interesting, but also rather confusing...
60:00 - 9.7km (Z1, Z2)
Running in deep snow is significantly harder (and slower) than I thought. Very scenic though...
Went to the Frankfurt Triathlon University of Frankfurt to listen to a talk on nutrition byOlaf Sabatschus (winner of a number of Ironman races, 5th in Hawaii). Quite interesting, but also rather confusing...
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