This week Perth has been hot .The night temperature has been in the 20s and the day temperature has been above 35C .Just hot and it has been a hard recovery week .It was a full on week and after Sunday's race I decided to skip my Monday run.
On Wednesday , I swam in the morning and we did a full session . I swam 2.5km and felt good with a long main set of 1000m and 600. and 2x200m . I ran in the evening and it was hot .I had planned on getting to the Running centre at Hay street to join the slow runners but they had taken off and I never caught them .
On Thursday it was up early and a ride out to Nedlands where I did threshold efforts along Mounts bay road with the group.My legs were still fatigued and I had some difficulty keeping up with the group. I think the running in the heat has made getting back into any reasonable state quick enough very difficult. I rode home in the evening and that was a long day with 3 hours on the bike in the heat.I managed to ride over 80kms .
Friday was an easy day I skipped swimming but did 2 runs a 55 min and 40 minute run at lunch time and in the evening. I ran from East Freo to Leighton Beach at lunch time just over 8km and came back dripping in sweat. In the evening it was a lot better and I did about 7km.
Saturday was a rest day with my fatigue and the heat and in retrospect it wasthe right decision despite the importance of doing the long rides.
I did swim on Sunday and Tony, Les ,Hanna and myself did a 2km plus swim at Cottesloe.There was lots of stingers (jellyfish with stingers) about and at the start I got one across my face .That nearly ended my swim as I struggled to get it off and then had to contend with foggy goggles.Manage to catch up with the rest at the Blue Duck Cafe and then head further on to the turn around at the steps at North Cottesloe. The return trip was just as bad with stingers along the way and I copped one on my lips.Fortunately I do not have a bad reaction to them and it just hurts.
The training cycle was to incorporate increasing volume and pace but with the heat this week I decided if I wanted to survive the next few weeks I had to listen to my body. It hard as the long training sessions are critical but with the Singapore 70.3 a few weeks away and a very hard few weeks ahead it it important to get as much rest as I can as well.
Sunday, February 27, 2011
Friday, February 25, 2011
Tuesday, February 22, 2011
Mistaken Identity
Following yesterdays race , I discovered the results were different to what had been recorded in my Garmin.I had done a 14 plus swim (in your dreams ) but a slow bike and run to record a 1.28 . I then realised today that I had been given the timing chip for John Cook a triathlet in the 50-54 age group who shared my name bar the ë"at the end . He is obviously a fast swimmer. I got out of the water at 17mins.His time was 14 minutes plus.
My results if trievents change them for the record are :
Swim 00:17:28 Cycle 00:40:03 Run 00:23:32 Overall : 269 Gender : 218 Category : 12
Race time 1.21.05 A PB by 3 minutes
I got a response from tri events today:
Swim training was a easy 2.3km with a 200m warmup and 100m free with PB , 700m with a 100 free and 200medley and then 2x 100 fast and 2x 100 firm and cooldown of 200m .
Tuesday .We had a circuit at Nedlands with 5 minute plus going as hard as we could .I got dropped within the first lap as my legs just could not sustain the pace. I rode to run training in the evening and we did a fairly easy session.On the strength of my run on Sunday Iam now up a notch in pace for the run sessions with Brad on Tuesday.
Last week was an awesome week of training.
I did :
Bike : 290km or 10hours
run : 4.55 or 45km
swim : 9km or 3.30
total :18.5 hrs
My longest training week so far .
This week is another long week again . Those doing IMNZ are tapering and wished Jason Nutman all the best .Real chance of a spot in his age group .
Sadly heard today about the earthquake in Christchurch and the horror of the death and destruction . In such times all else is insignificant and life so very precious.
keep safe.
My results if trievents change them for the record are :
Swim 00:17:28 Cycle 00:40:03 Run 00:23:32 Overall : 269 Gender : 218 Category : 12
Race time 1.21.05 A PB by 3 minutes
I got a response from tri events today:
"Hi John,Monday 21 February was an easy day with just a swim and I skipped the run .My legs had been through a hard week.
Thank you for your email. Looking into this further are the interesting observations:
1. There is a John Cook 50-54M with Race No 271
2. There is a John Cooke 45-49M with Race No 228
3. Both of these competitors started in the same wave
4. John Cook (271) swam 17:28 (including run up beach onto grass), rode 40:03 (including both transitions) and ran 23:33.
5. Could it be possible that registration accidentally swapped your timing chips around?
6. Both competitors (the bib number and the chip number) show genuine chip reads across all timing systems and palm backup at the finish correlate with the bibs.
What I suspect has happened is you were allocated bib/chip 228 but picked up 271?
Regards
Stuart"
Swim training was a easy 2.3km with a 200m warmup and 100m free with PB , 700m with a 100 free and 200medley and then 2x 100 fast and 2x 100 firm and cooldown of 200m .
Tuesday .We had a circuit at Nedlands with 5 minute plus going as hard as we could .I got dropped within the first lap as my legs just could not sustain the pace. I rode to run training in the evening and we did a fairly easy session.On the strength of my run on Sunday Iam now up a notch in pace for the run sessions with Brad on Tuesday.
Last week was an awesome week of training.
I did :
Bike : 290km or 10hours
run : 4.55 or 45km
swim : 9km or 3.30
total :18.5 hrs
My longest training week so far .
This week is another long week again . Those doing IMNZ are tapering and wished Jason Nutman all the best .Real chance of a spot in his age group .
Sadly heard today about the earthquake in Christchurch and the horror of the death and destruction . In such times all else is insignificant and life so very precious.
keep safe.
Sunday, February 20, 2011
Love My Bike
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| Busselton Half 2010 with my bike Pic by David Tan |
Love your bike
Hillary's Triathlon 20 February 2011
After yesterday long ride it was a test to back it up with a race on Sunday Morning .My first for the year which is a surprise as I usually do a few during the season.But training has taken a priority over the short races. Finished in 1. hr20 mins .37 secs .But Trievemts had me at a time of 1.28 with a 3 minute faster swim . I know that is wrong as one of the guys who came in after me did a 1.23 . Sent them an email as they must have a glitch that may affect others. My results wont change the standings much.
It turned out to be a nice cool day with a no wetsuit swim .Took the dilemma of deciding whether to wear a wet suit out of the equation . I was a little stiff from the ride but otherwise fine.
The race itself was great fun . I manage to draft of someone and did not push too hard and just sat on his feet but he did go off course and so I had to make my way back without anyone to draft off. I got to the beach in 16.50 according to my Garmin and probably crossed the timing mat 40 secs later.
The bike leg was 3 laps on a km plus course with two short climbs. It was windy but enjoyable the only hard bit for me was the short climb my legs were pretty much cooked so I had to spin slowly up and try to make up time on the downhill and flats.I did a 37.25 on the bike course with some time in transition included as I did not press the Transition button on the Garmin till I was running out . So I was happy with the bike time given my legs.
The run was also pretty much as expected . I managed to run at about a 4.39 pace and did the 5km run in 23.35 mins which was a min faster than last year .
Happy with that given the weeks training and I am on track training wise.
It turned out to be a nice cool day with a no wetsuit swim .Took the dilemma of deciding whether to wear a wet suit out of the equation . I was a little stiff from the ride but otherwise fine.
The race itself was great fun . I manage to draft of someone and did not push too hard and just sat on his feet but he did go off course and so I had to make my way back without anyone to draft off. I got to the beach in 16.50 according to my Garmin and probably crossed the timing mat 40 secs later.
The bike leg was 3 laps on a km plus course with two short climbs. It was windy but enjoyable the only hard bit for me was the short climb my legs were pretty much cooked so I had to spin slowly up and try to make up time on the downhill and flats.I did a 37.25 on the bike course with some time in transition included as I did not press the Transition button on the Garmin till I was running out . So I was happy with the bike time given my legs.
The run was also pretty much as expected . I managed to run at about a 4.39 pace and did the 5km run in 23.35 mins which was a min faster than last year .
Happy with that given the weeks training and I am on track training wise.
Saturday, February 19, 2011
A Hard Ride
Saturday 19 February ,like any other Saturday presently is my long ride day. I spend each Friday evening trying to work out where I am going to ride.
The day before , training is lighter .I had my swim in the morning .my legs were heavy from the previous day and I did most of the session in fins and a light easy run in the evening. I did get back pretty late and had to get my food and drink ready for the early start.
It wasn't too early a start as I eventually left the house at 6am .Made my way down to Subiaco and I wanted to join the CRT ride but there was no one familiar there so I pushed off on my own. At Cottesloe I got overtaken by Riderchoice riders and just stayed with them .Managed to do my efforts of 2 x 20km with them for the most part.
At Mount Henry Bridge I left them and headed for the freeway cycle path to Roe Highway.I then headed to Whelshpool Road for the hills .
It was hot and a little windy .I struggled up Welshpool Road with the fatigue in my legs setting in after the hard week. I got to the BP Station and had a coke and bottle of water .The continues to the end of the road and rode to Kalamunda.I then rode towards Mundaring and had the downhill and climbs along Mundaring Weir road to contend . Mundaring Weir Dam
It was hot and I went thru 5 to 6 bidons .At Mundaring I had a pit stop at Dome cafe and had a Lemon slushy .
Food intake was:
gatorade 50 g carbohydrate
dates 25 g carbohydrates
coke 25g
slushy 25g
gels 120g
total 245g
water approx 4.5l
I probably did not have enough but it was just hard to eat much in the heat so I will have to keep trying.
The road from Kalamunda to Home is a familiar one as I use to ride thru on Sunday with Tim in 2008 and 2009 .From Mundaring it was a quick road to Darlington and Helena Valley and then onto Guildford.I got home after a quick stop at my Parents place at about 11.45am it was a slow 147 km over 5.5 hours.
The legs were not feeling too bad. just tired.I skipped my short run as I am racing tomorrow. That should be fun .
FOR THE WEEK:
Run: 4.20 or approx 40km
Bike: 10.5 hrs or approx 175km
swim : 3.15 hrs or 8.2km
Total: 17.5 hrs
The day before , training is lighter .I had my swim in the morning .my legs were heavy from the previous day and I did most of the session in fins and a light easy run in the evening. I did get back pretty late and had to get my food and drink ready for the early start.
It wasn't too early a start as I eventually left the house at 6am .Made my way down to Subiaco and I wanted to join the CRT ride but there was no one familiar there so I pushed off on my own. At Cottesloe I got overtaken by Riderchoice riders and just stayed with them .Managed to do my efforts of 2 x 20km with them for the most part.
At Mount Henry Bridge I left them and headed for the freeway cycle path to Roe Highway.I then headed to Whelshpool Road for the hills .
 |
| WhelshpoolRoad heading to Kalamunda Picture from Main Roads WA |
It was hot and a little windy .I struggled up Welshpool Road with the fatigue in my legs setting in after the hard week. I got to the BP Station and had a coke and bottle of water .The continues to the end of the road and rode to Kalamunda.I then rode towards Mundaring and had the downhill and climbs along Mundaring Weir road to contend . Mundaring Weir Dam
It was hot and I went thru 5 to 6 bidons .At Mundaring I had a pit stop at Dome cafe and had a Lemon slushy .
Food intake was:
gatorade 50 g carbohydrate
dates 25 g carbohydrates
coke 25g
slushy 25g
gels 120g
total 245g
water approx 4.5l
I probably did not have enough but it was just hard to eat much in the heat so I will have to keep trying.
The road from Kalamunda to Home is a familiar one as I use to ride thru on Sunday with Tim in 2008 and 2009 .From Mundaring it was a quick road to Darlington and Helena Valley and then onto Guildford.I got home after a quick stop at my Parents place at about 11.45am it was a slow 147 km over 5.5 hours.
The legs were not feeling too bad. just tired.I skipped my short run as I am racing tomorrow. That should be fun .
FOR THE WEEK:
Run: 4.20 or approx 40km
Bike: 10.5 hrs or approx 175km
swim : 3.15 hrs or 8.2km
Total: 17.5 hrs
Friday, February 18, 2011
The Hard Yards
The build up towards Lanzarote is starting.
This is the first of a month of solid sessions. On Monday I only had my swim session as I did my run on Sunday evening.
I swam in the evening and did 1.20 with a 3.1km set comprising :
1000m warm up .
100m free 50 back , 100m free , 50 breast and then 400m drills with 50m catchup and 50m free.
Followed by the main set of 300m firm , 100m easy , 300m medium , 100m easy and 200m and 2 x100m fast and a 200m cool down .All up did 3.1km
It was a good session and there was only 3 of us in lane 1 so there was lots of space.It was a hot day so it was nice to be in the water.
Tuesday was the hard session with the 1hour hard at Nedlands. I got into the last group of about 6 of us .Got to the turnaround and Rob P suggested we just ride at 30sec intervals and we broke away from the rest. maintained that pace till the end of the hour. Did a 1.40 session and felt quite tired but good. I managed to keep up the pace and my computer had an average of 34kph with the ride out to Nedlands.
In the evening it was run training at Perry Lakes. I ran about 9km with a warm up and cool down and 8x 2min at threshold which was a 1.54 per 400m pace or 4.48minute per km. It was about the right pace for me . I was going a little faster but felt comfortable. Then did a further 2 x 1minute at threshold. It was a long day.
I got up in the morning for swim training .It had been more than a week since I did a morning swim session.
I did a 1000m warm up with some drills and then the main set was 1 x 10000m build to firm , 1 x 600m firm and 2 x 200m fast and cool down of 200m .a total of 3.2km .It was a hard session and I managed to keep the pace fairly constant.
Thursday's session started pretty early for me I left home lat at 5.30am and got to Nedlands after 6am .The rest of the group had started their brick run/ride session.I just dived into the session and managed to ride with the group as they finished their first loop.After two loops of about 10km i did my second run and then another loop before heading back to the city. The rest had left a half hour earlier.
In the afternoon I ran 9km and it was pretty warm at least 33-35 C . After work I rode home and the legs were definitely tired. It was a long training day .I had done about 3.5 hrs of training
On Friday it was in the pool at 6am and there was a huge que at the entrance with two groups of swimmers training at 6am. Got in and did the warm up of 500m with my fins and then drills for 300m and another 200 m with 25 underwater and 25 free but I lasted 10 meters at best My capacity to stay underwater is pretty bad. Then did a 100m free and follwoed by the main set of 10 x 100m at maximum under 2min intervals with a 5sec rest. I was in fins so it was easier. Did the cooldown with 100m kickboard and finished with 2.3km
Legs were ok but I was a little tired after the previous days training.
In the evening I did a slow run from the office thru Kings Park and Subiaco and then back. Did about 7.5km really slow.
Tomorrow is the big ride.
This is the first of a month of solid sessions. On Monday I only had my swim session as I did my run on Sunday evening.
I swam in the evening and did 1.20 with a 3.1km set comprising :
1000m warm up .
100m free 50 back , 100m free , 50 breast and then 400m drills with 50m catchup and 50m free.
Followed by the main set of 300m firm , 100m easy , 300m medium , 100m easy and 200m and 2 x100m fast and a 200m cool down .All up did 3.1km
It was a good session and there was only 3 of us in lane 1 so there was lots of space.It was a hot day so it was nice to be in the water.
Tuesday was the hard session with the 1hour hard at Nedlands. I got into the last group of about 6 of us .Got to the turnaround and Rob P suggested we just ride at 30sec intervals and we broke away from the rest. maintained that pace till the end of the hour. Did a 1.40 session and felt quite tired but good. I managed to keep up the pace and my computer had an average of 34kph with the ride out to Nedlands.
In the evening it was run training at Perry Lakes. I ran about 9km with a warm up and cool down and 8x 2min at threshold which was a 1.54 per 400m pace or 4.48minute per km. It was about the right pace for me . I was going a little faster but felt comfortable. Then did a further 2 x 1minute at threshold. It was a long day.
I got up in the morning for swim training .It had been more than a week since I did a morning swim session.
I did a 1000m warm up with some drills and then the main set was 1 x 10000m build to firm , 1 x 600m firm and 2 x 200m fast and cool down of 200m .a total of 3.2km .It was a hard session and I managed to keep the pace fairly constant.
Thursday's session started pretty early for me I left home lat at 5.30am and got to Nedlands after 6am .The rest of the group had started their brick run/ride session.I just dived into the session and managed to ride with the group as they finished their first loop.After two loops of about 10km i did my second run and then another loop before heading back to the city. The rest had left a half hour earlier.
In the afternoon I ran 9km and it was pretty warm at least 33-35 C . After work I rode home and the legs were definitely tired. It was a long training day .I had done about 3.5 hrs of training
On Friday it was in the pool at 6am and there was a huge que at the entrance with two groups of swimmers training at 6am. Got in and did the warm up of 500m with my fins and then drills for 300m and another 200 m with 25 underwater and 25 free but I lasted 10 meters at best My capacity to stay underwater is pretty bad. Then did a 100m free and follwoed by the main set of 10 x 100m at maximum under 2min intervals with a 5sec rest. I was in fins so it was easier. Did the cooldown with 100m kickboard and finished with 2.3km
Legs were ok but I was a little tired after the previous days training.
In the evening I did a slow run from the office thru Kings Park and Subiaco and then back. Did about 7.5km really slow.
Tomorrow is the big ride.
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