TriTalk.co.uk :: TriBlog - Warning

*** Triathlon Goals ***
Swimming 6min 400m Solent crossing 10k OW Cycling 25min 10mile TT 1hr 25mile TT L'Etape du Tour La Marmotte Running 19min 5k - 18:28 Jul '10 Bushy Park TT 40min 10k - 39:23 Apr '10 First 10k of Kingston Breakfast Run Ultra (>40miles) Triathlon 2:20 Oly 4:40 Half (0:32/2:30/1:30) 11:00 IM (1:05/6:00/3:45) L'Alpe d'Huez triathlon

** Weighty Matters **

1 Jan 2007 - 13st 3lbs
...
6 Jan 2008 - 12st 4lbs
...
16 Dec 2009 - 12st 6lbs
24 Dec 2009 - 12st 8lbs
31 Dec 2009 - 12st 9lbs
07 Jan 2010 - 12st 7lbs
14 Jan 2010 - 12st 7lbs
23 Jan 2010 - 12st 7lbs
03 Feb 2010 - 12st 6lbs
10 Feb 2010 - 12st 6lbs
17 Feb 2010 - 12st 7lbs
03 Mar 2010 - 12st 6lbs
10 Mar 2010 - 12st 6lbs
17 Mar 2010 - 12st 5lbs
24 Mar 2010 - 12st 4lbs
31 Mar 2010 - 12st 6lbs
07 Apr 2010 - 12st 4lbs
14 Apr 2010 - 12st 4lbs
21 Apr 2010 - 12st 4lbs
28 Apr 2010 - 12st 4lbs
05 May 2010 - 12st 5lbs
12 May 2010 - 12st 5lbs
18 May 2010 - 12st 3lbs
25 May 2010 - 12st 5lbs
02 Jun 2010 - 12st 1lbs
09 Jun 2010 - 12st 1lbs
16 Jun 2010 - 12st 2lbs
30 Jun 2010 - 12st 4lbs
07 Jul 2010 - 12st 2lbs

Goal - 1 Apr 2010 - 12st 0lbs

www.newbury-counsellor.co.uk


Warning - May Contain Nuts!


Shaggy 1 - Sonia O'Sullivan 0 Sat Jun 12, 2010 11:57 am Shaggy.

Bushy Park 5k this morning and lining up at the start someone pointed out Sonia O'Sullivan. I thought I'd be joking later saying I'd raced against Sonia O'Sullivan and was level with her right up until the start when she got away from me. And as expected she shot off at the start. I started off steadily, and then relaxed into a good pace at about the 1k mark. I was feeling good and started to overtake other runners. At about the 2k mark I noticed Sonia ahead of me and I was fully expecting her to suddenly up the ante shoot off into the distance. But I gradually closed the gap and overtook her at about the 3k mark. My pace dropped slightly as we turned into a head-wind. And I could hear Sonia breathing down my neck. I was waiting for the humbling moment when she shoots off into the distance. But the idea of finishing ahead of a 5k world champion made me dig in and I upped the pace over the last 1k finishing strongly ahead of Sonia O'Sullivan. Ooh, that sounds nice. I'm going to say it again - "Finishing strongly ahead of Sonia O'Sullivan" Needless to say - I'm buzzing at the moment. OK, I was on the rivet and she probably wasn't really trying that hard - although her breathing suggested otherwise. But then again, she should have tried harder. Shaggy 1 - Sonia O'Sullivan 0 ------------------------------------------------------------------- KP - For some reason I always look like I'm suffering. At least more so than everyone else. I must have a suffering looking face Sue - Thanks _________________ My 1st bike was a fixie - coolest 3 year old on my block.
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Let's just call it a recovery week. Fri Jun 11, 2010 6:36 pm Shaggy.

Sat 0:50 Run - Bushy Park 5k, 19:01, 181/196bpm Sun 1:50 Bike - Boxhill Mon 0:40 Run - Unstructured Intervals, 4:42/km Tue 0:08 Failed Run - Steady Wed 0:24 Failed Run - Steady [Thu 1:01 Run - Just Running, 4:33/km, 156/175bpm Fri Rest Legs felt good at Bushy Park on Saturday. But unfortunately my heart wasn't in it so my pace dropped throughout until the end when I got into a bit of a pissing match with another runner - sprinting to the line and achieving a new max heart rate of 196bpm. So this is what my face looks like when my heart's trying to escape my chest - Short and slow ride in the hills on Sunday. Monday I did some unstructured run intervals. Tuesday I was supposed to drag myself out of bed for a steady run in the morning. I was too knackered so slept through. I decided to do my long run in place of a ride in the evening. But from the start my knee was hurting and it didn't settle down so I ditched the run after only 8 minutes. Wednesday morning and second time lucky - I managed to drag myself out of bed this time. Went for a run along the towpath, but just coudn't get into it. My legs were very heavy and I didn't get going at all. Gave up after 24 minutes. Still knackered Wednesday after work so ditched the planned ride. Thursday, and I woke feeling fine. No sign of tiredness and so by the evening I was raring to go - running for an hour at a good pace. Not tempo pace - just a good pace for enjoying running. So most of the week was a bit of a loss as I was tired. No illness I suspect - just tiredness. So an impromptu recovery week. And now raring to go for next week . _________________ My 1st bike was a fixie - coolest 3 year old on my block.
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Just another week Fri Jun 04, 2010 5:17 pm Shaggy.

Sat 0:50 Run - Bushy Park 5k, 19:07, 179/187bpm Sun 3:33 Bike - Sussex Sportive, 29.3km/h, 155/173bpm, 742m Mon Rest Tue 0:40 Run - Intervals 2x3@2, 4:41/km Wed 0:23 Failed Run - Steady, 5:03/km, 144/161bpm [Thu 2:07 Bike - Steady Hills Fri Rest Easy 5k at Bushy Park 'jogging' the first half and then upping the pace to tempo for the second. Longest ride so far this year participating in the sussex surrey sportive on Sunday. 16th out of 224 riders so standard must have been low. Monday was a rest day as the combination of 'races' on Saturday and Sunday took their toll on my legs. Good run on Tuesday, managing to complete a couple of intervals without overheating and my head threatening to explode. Failed run Wednesday morning. My legs just didn't work so I cut the run short. And finally a really nice ride after work on Thursday where I hooked up with a new roadie trying to find his bearings - having crossed over from mountain-biking. Ripped the legs off him up a couple of good climbs - needed to be done _________________ My 1st bike was a fixie - coolest 3 year old on my block.
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Wiggle Surrey Sussex Scramble Mon May 31, 2010 6:02 pm Shaggy.

A good showing for me at the Wiggle Surrey Sussex Scramble sportive. My expectations for my performance were low, having done very little cycling this year and also having the fatigue from the previous days Bushy Park 5k in my legs. And also being pretty cr@p at cycling TBH. And the low expectations seemed justified when my legs started to stiffen after only 30 minutes of riding. It wasn't looking good, and I had visions of blowing up at some point and having to limp home slowly. But as I went on my legs felt better and I was able to up the effort over the last 20 miles - finishing strongly. The course is best described as rolling. Lots of short uphills to push hard on and then wizz down, and really only one climb of significance which according to rule 1 of the sportive course design guide was placed towards the end. A total of just under 65 rolling miles in a time of 3:33, which placed me 16th out of 224 starters. So a very pleasing result. I'm amazed at how my running fitness improvements seem to have crossed over to the bike. End of the day it's all about raising the threshold. ------------------------- KP - The clips are ace aren't they. The raid on the bar is the best bit. Watching the racers ride off with bottles of champagne, beer, and brandy in their pockets. Beats High-5 any day of the week as far as I'm concerned Sue - The article does have an interesting view regarding tapering/resting. I really haven't got a clue what's best at the moment TBH _________________ My 1st bike was a fixie - coolest 3 year old on my block.
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A Week of Failed Running Fri May 28, 2010 5:42 pm Shaggy.

Sat 0:50 Run - Bushy Park 5k, 18:49, 180/187bpm Sun 2:31 Bike - Sunday ride to Boxhill, 145bpm Mon 0:43 Run - V.Hot Failed Intervals, 4:59/km, 154bpm Tue 1:18 Bike - Just riding Wed 1:24 Run - Run/Walk, 5:19/km, 141bpm [Thu 1:29 Bike - Steady/Tempo, 145bpm Fri Rest A week of failed running - Failed to achieve a 5k PB on Saturday. Failed to complete my intervals on Monday on account of my head nearly exploding in the heat. And failed to get out of bed for my morning runs on Tuesday and Thursday. But a good week for biking. Some nice sessions now that the weather is starting to play ball. Still need to find some leg strength - and this will come as I up the regularity and volume. It's Bushy Park again tomorrow - but it'll only be a slow one. Then on Sunday i'm registered for the Wiggle Sussex Surrey sportive. I haven't done a single ride over 2.5 hours during the last few months, so my intention is to potter round the course taking in the scenery and get as far as possible before my legs give out - and then limp home. But having said that - I can never resist racing, so if a fast group comes by I might not be able to resist --------------------------------------------------- Replys - Sue - I suspect you're correct in suggesting I should have done a brief session before Bushy Park to keep the legs turning over. Normally with 2 days rest I find that I'm still fatigued after the first day but then feel great and raring to go after the second. But this time I felt great after the first day, so I should have seen it as a sign that I needed to do a brief session on the second. There's an interesting article discussing similar things here - http://triathlete-europe.competitor.com/2010/05/28/mythbusting-ironman-taper/ _________________ My 1st bike was a fixie - coolest 3 year old on my block.
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*** 2010 Races and Results ***
Bushey Park 5k 09 Jan - 20:10 - 27/369 = 7% (Snow ) 16 Jan - 19:52 - 37/532 = 7% 30 Jan - 19:22 - 30/574 = 5% 13 Feb - 19:48 - 43/543 = 8% 27 Feb - 19:43 - 43/545 = 8% 06 Mar - 19:18 - 42/567 = 7% 13 Mar - 18:54 - 32/581 = 6% PB 03 Apr - 19:18 - 27/460 = 6% 17 Apr - 19:15 - 51/672 = 8% 01 May - 18:34 - 16/680 = 3% PB 08 May - 19:22 - 34/603 = 6% 15 May - 18:47 - 18/607 = 3% 22 May - 18:49 - 30/702 = 5% 29 May - 19:07 - 32/679 = 5% 05 Jun - 19:01 - 19/686 = 3% 12 Jun - 18:38 - 20/692 = 3% 19 Jun - 18:35 - 11/574 = 2% 26 Jun - 19:31 - 35/647 = 6% 03 Jul - 18:28 - 14/613 = 3% PB 10 Jul - 19:44 - 33/595 = 6% 17 Jul - 18:35 - 20/624 = 4% 24 Jul - 19:24 - 20/620 = 4% 31 Jul - 21:14 - 78/517 = 16% PW 07 Aug - 20:59 - 82/560 = 15% 21 Aug - 20:42 - 74/598 = 13% 28 Aug - 18:52 - 27/613 = 5% Merrell WildMan XC Date: 23 Jan Distance: 16km Result: 1:18:42 (10/83 = 12% - 2nd vet ) Merrell TuffMan XC Date: 6 Feb Distance: 10 km Result: 0:49:06 (10/102 = 10% - 1st vet ) Bolt Round the Holt XC Date: 27 Mar Distance: 5 km Result: 0:20:16 (2/190 = 1% ) Kingston Breakfast Run Date: 11 April Distance: 8.2 miles Result: 0:52:25 (27/1351 = 2% - 3rd vet out of 535) Clandon XC Date: 24 Apr Distance: 10 km Result: 0:41:17 (14/455 = 4%) Sussex Surrey Scramble Sportive Date: 30 May Distance: 104 km Result: 3:33:28 (16/224 = 8%) Hard As Snails XC Date: 14 Aug Distance: 10k Result: Complete and utter failure Tough Tracks XC Date: 18 Sep Distance: 8k Winter Ballbuster Date: 6 Nov Distance: 8/24/8mile Wildman XC Date: 20 Nov Distance: 16k Mudman XC Date: 4 Dec Distance: 16k Iceman XC Date: 22 Jan 2011 Distance: 12k Tuffman XC Date: 5 Feb 2011 Distance: 10k

*** 2009 Races and Results ***
Burgess Hill Classic Sportive Date: 15 March Distance: 114 km (1700m) Result: 4:35:50 (71/233 = 33%) Whitehorse Challenge Sportive Date: 31 May Distance: 150 km (1400m) Result: 5:07:18 (110/505 = 22%) Bushey Park 5k 18 Jul - 20:52 - 83/497 = 17% 01 Aug - 20:13 - 49/486 = 10% 15 Aug - 20:14 - 69/527 = 13% 22 Aug - 19:36 - 58/513 = 11% 29 Aug - 19:50 - 46/495 = 9% 05 Sep - 19:38 - 48/608 = 8% 12 Sep - 19:21 - 36/532 = 7% 19 Sep - 20:00 - 75/566 = 13% 26 Sep - 19:14 - 51/550 = 9% 03 Oct - 19:53 - 86/806 = 11% 10 Oct - 19:20 - 22/495 = 4% 24 Oct - 19:34 - 32/487 = 7% 31 Oct = 19:40 - 41/511 = 8% 14 Nov = 20:10 - 27/360 = 8% 21 Nov = 20:02 - 43/459 = 9% 28 Nov = 19:45 - 42/502 = 8% 12 Dec = 20:11 = 48/467 = 10% 19 Dec = 19:22 = 32/344 = 9% 25 Dec = 20:15 = 43/414 = 10% Winter Ballbuster Date: 7 November Distance: 8/24/8 miles Result: 3:29:57 (138/400 = 35%) Splits: 0:56:23 (34%) / 1:25:45 (41%) / 1:04:07 (44%) Merrell Mudman Run Date: 5 December Distance: 10 km Result: 50:42 (12/106)

*** 2008 Races and Results ***
Clandon 10k (X-Country) Date: 30 Mar Distance: 10 km Result: 46:40 (21/422 = 5%) Race Report Whitehorse Challenge (Sportive) Date: 27 Apr Distance: 150 km Result: 5:33:57 (196/390 = 51%) Race Report Beaulieu Middle Date: 01 Jun Distance: 1.3/86.4/22.4 km Result: 5:08:01 (151/411 = 37%) Splits: 0:21:25/2:51:51/1:44:46 Race Report Part 1, Part 2 Forestman Date: 13 Jul Distance: 4.3/180/42.2 km Result: 13:27 (41/72 = 57%) Splits: 1:24/0:08/7:02/0:07/4:44 Race Report

*** 2007 Races and Results ***
Eton Supersprint Date: 20 May Distance: 400m/20km/5km Result: 1:08:29 Splits: 6:44/39:16(+T1 and T2)/22:27 Windsor Olympic Date: 17 June Distance: 1500m/42km/10km Result: 2:34:43 Splits: 29:38/1:20:35(+T1 and T2)/44:28 Cowman Middle Date: 8 July Distance: 1900m/92km/21km Result: 5:43:01 Splits: 36:54/2:23/3:11:55/2:52/1:48:56 Ballbuster Date: 10 Nov Distance: 8/24/8 miles Result: 3:49:45 Splits: 1:02:03/1:34:18(+T1)/1:13:24(+T2)

*** 2006 Races and Results ***
Kingston Breakfast Run (8.2) Date: 2 April Goal: sub 1hr Result: 57:53 110/1664 Eton Supersprint Date: 13 May Goal: Finish Result: 1:15:46 (10:03 / 41:52 / 23:51) Very windy!! Windsor Olympic Date: 11 June Goal: Survive the swim! Result: 2:42 (28:44 / 1:21:00 / 48:00) Bedford Olympic Date: 27 August Goal: Not saying! Result: 2:32 (27:53 / 1:18:05 (includes T1&T2) / 46:37) New Forest Middle Date: 24 September Goal: To Finish without walking! Result: 6:16:37 (34:00 / 3:20:00 / 2:13:52)