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Some thoughts post Wimbleball & Outlaw
Bastion Triathlon 2015 - Free Entry - Competition Details
A new chapter
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ITU World Age Group Championships Edmonton 01/09/14
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Total topics: 269
Total posts: 2550
 
Training Diary w/c 8th March 2008
Sat Mar 08, 2008 8:20 pm savaloy
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Saturday

AM - Run/Bike/Run session:-

Run - 1.64 miles, 11:36 mins, av 7:05 min/mi pace, av HR 138
Bike - 10.96 miles, 33:06 mins, av 19.9 mph, av HR 143
Run - 1.87 miles, 12:17 mins, av 6:35 min/mi pace, av HR 152

Did this session in Swindon as I was staying overnight at a conference - put the stealth in the back of the car so that i could get the session in. Pleased with running off the bike as it feels really natural

Sunday
AM - Long ride followed by run off the bike negative split:-

57.56 miles on the bike - 2:56:48, av 19.5 mph, total ascent 3048ft , av HR 138 - intention was to break ride into 3 sections (30 mins/75 mins/75 mins) gradually increasing intensity (target HR was 127/133/139). What I actually achieved was:-
Section 1 - 30:13 mins, av 18.3 mph, av HR 128
Section 2 - 74:53 mins, av 20.5 mph, av HR 137
Section 3 - 71:41 mins, av 19.1 mph, av HR 144

3.63 mile run off the bike in 24:27:-
1.81 miles out - 13:01, av 7:11 min/mi pace max HR 155
1.82 miles back - 11:26, av 6:17 min/mi pace max HR 170

This was heavy going today, felt pretty drained and like i was running on empty during the 3rd section of the bike and the run. I think i need to catch up on some sleep - in the circumstances (i.e. how i felt) i'm pleased with the session.

Sue - there's a "mini" duathlon scheduled for every saturday morning - the rationale for this explained by Bill Black was that "triathletes don't like duathlons as they hurt" Very Happy Very Happy

MountainGirl - you hit the nail on the head - I am indeed not looking forward to losing the swim at the London Duathlon on 14th September Crying or Very sad , although I don't mind doing the run/bike/run session in training

Addison70 - I've gotta say I seemed to be eating anything that wasn't nailed down after Sunday's session Very Happy Very Happy


Monday
Swim 6 - 7:30 AM
1.5k warm as 500 f/c, 400 bk pull, 300 brst pull with fins, 200 fly s/arm, 100 IM

10 x 150's on 2:45 as 50 fly kick/100 f/c pull
10 x 50's on 1:15 working on stroke efficiency - typically either 40 secs with 28 strokes or 35 secs with 35 strokes

16 x 25's on 30 secs (every 4th one fast)
200 back kick with fins
16 x 25's on 30 secs (every 4th one fast)

Total 4.5k

Tuesday
Long run followed by 10 minutes spinning on the turbo - the aim of the run was to break run it into 3 sections and gradually increase effort, split into 20 mins - target HR 139/50 mins - target HR 146/20 mins - target HR 153. What I actually did was:-
20:02 mins - 2.82 miles, av pace 7:06 min/mile av HR 141
49:59 mins - 7.58 miles, av pace 6:35 min/mile av HR 152
18:20 mins - 2.84 miles av pace 6:27 min/mile av HR 164

Total 1:28:23, total distance 13.24 miles, total ascent 1822ft, av pace 6:40 min/miles - went through HM (13.1 miles) at 1:27:38

10 minutes spinning on the turbo in the garden (in small chain ring) av HR 121

Got a bit carried away to be honest - the sun came up and I felt good, so I just went with it as I felt comfortable throughout - took a gel after 9 1/2 miles. This was scheduled for Thursday morning, but we swapped Tuesday's work outs with Thursday's this week as I've got a work related function this evening.

Wednesday

Swim 6 - 7:25am
800m w/up as 200 f/c, 4 x 50's bk drill, 200 brst drill, 8 x 25's fly drill

8 x 25's on 40 secs as 10m streamlined fast kick under water, 10m fast, 5m easy

3.2k main set as:-
400 swim on 6 mins
2 x 200's pull on 3:15
400 swim on 6 mins
4 x 100's pull on 1:40
400 swim on 6 mins
8 x 50's pull on 50 secs
400 swim on 6 mins
16 x 25's pull on 25 secs

Worked the 400's (5:10, 5:08, 5:07 and 5:05 - pleased with that, had someone to chase), kept low stroke count on the pull (14 spl)

8 x 25's on 40 secs as 10m streamlined fast kick under water, 10m fast, 5m easy

2 x 50's easy c/up & build up speed to finish

Total 4.5k

Thursday

AM 45 minute speed endurance session on the turbo including 5 x 4 minutes hard in 52/15 with 4 minutes recovery - cadence about 84-89 rpm - max HR on each hard rep was 153-158-159-161-166

PM intervals at the track
aprox 1.5 mile warm up then 6 x 1k's with 200m recovery, followed 0.5 mile jog to finish -aprox 6.5 miles covered in 45 minutes of running overall - times and max HR on each 1k:-
No.1 3:22 max HR 166
No.2 3:21 max HR 168
No.3 3:20 max HR 169
No.4 3:20 max HR 170
No.5 3:22 max HR 171
No.6 3:19 max HR 173

Friday
Recovery swim this morning 6:15 - 7:25
200 easy f/c
20 x 150's - 4 pull/1 swim/3 pull/2 swim/2 pull/3 swim/1pull/4 swim (pull on 2:45, swim on 2:30) - managed to hold 14 spl on pull and 15 spl on swim
300 drills to finish

Total 3.5k
_________________
Swim smart, Bike strong, Run tough
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~   Last edited by savaloy on Fri Mar 14, 2008 8:47 am; edited 7 times in total
Training Diary w/c 1st March 2008
Sun Mar 02, 2008 11:05 am savaloy
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Saturday
AM - Run/Bike/Run session:-

Run - 1.71 miles, 11:48 mins, av 6:53 min/mi pace, av HR 142, max HR 158
Bike - 12.83 miles, 41:21 mins, av 18.6 mph, av HR 149, max HR 163
Run - 1.90 miles, 12:51 mins, av 6:46 min/mi pace, av HR 156, max HR 166

Bike was extremely windy for first 7 miles which pushed HR up above that planned, felt a bit chesty (was a bit snuffly during the week, but thought
I'd shaken it off).

Sunday
AM - Long ride followed by run off the bike negative split:-

56 miles on the bike - 2:53:35, av 19.4 mph, total ascent 2710ft av HR 132, max HR 162 followed by a 3.8 mile run in 24:18:-
1.9 miles out - 12:59, av 6:49 min/mi pace av HR 154 max HR 163
1.9 miles back - 11:19, av 5:56 min/mi pace av HR 167 max HR 178

First long ride on the stealth - managed to maintain aero position in reasonably comfortable state - gear levers kept popping out of the aero bars (PITA) so will have to tape those down before next week - pleased with ride, pretty windy for the first hour (fuel was about 1 3/4 750ml bottles of SIS Go and a banana after 2 hours). Also chuffed with run off the bike as, although I felt comfortable going out, I thought my pace was too fast and that I wouldn't be able speed up in order to get back circa 2 mins quicker.

Mountaingirl - From Palmers Green I head out past C0ckfosters, the top of Barnet, through Potters Bar, Brookman's Park, Welham Green, St Albans, Sandridge, Wheathampstead, Kimpton, Codicote, Woolmer Green, Datchworth, Watton on Stone, Hertford, Essendon and then back through Brookmand Park/Potters bar and home - my neighbour showed me the loop

Sue - yep, the last 1/2 mile or so was hurting as I was trying to get back in 11 mins - in training my HR has never hit higher than 179 (although I hit 187 at the end of a XC race last month)


Poet - they've taken on board my food diary suggestion which will mean some informed analysis of (a) whether our diets are deficient in anyway and (b) whether we need supplements at all. I was pleased with the 1500m - I've not actually done that many as I focussed on backstroke/fly events - I'll be looking to beat that time at the GB Masters in Manchester on 20/06 - my objective for swimming is to be able to swim 20 minutes in openwater in a tri and come out fresh for the bike

Monday
Swim 6 - 7:30AM
1k warm up as 300 f/c, 16 x 25's drills, 300 f/c

500m kick with fins speedplay

2.6k main set as:-
800 pull with paddles negative split
2 x 100's on 2 mins - 1 easy, 1 fast
400 pull with paddles negative split
4 x 100's on 2 minutes descending 1 to 4
200 pull with paddles negative split
6 x 100's on 2 minutes descending 1-3, 4-6

20 x 25's on 30 seconds alternating 4 catch up, 4 building up speed

Total 4.6k - felt strong, concentrating on entry/high elbow during pull phase and keeping stroke count down

Tuesday
AM 35 minute speed endurance session on the turbo including 5 x 3 minutes hard in 52/15 with 3 minutes recovery - kept cadence above 100 rpm - max HR on each hard rep was 143-146-148-151-149

PM intervals at the track
aprox 2 1/4 mile warm up then 2 x 3 mins, 2 x 4 mins, 2 x 3 mins, 1 x 2 mins all with 2 mins rest in between followed by aprox 1/2mile cool down -aprox 7 miles covered in 44 minutes overall. Stats on intervals:-
No.1 (3 mins) av 5:20 min/mile pace max HR 179
No.2 (3 mins) av 5:26 min/mile pace max HR 187
No.3 (4 mins) av 5:13 min/mile pace max HR 187
No.4 (4 mins) av 5:13 min/mile pace max HR 187
No.5 (3 mins) av 5:10 min/mile pace max HR 187
No.6 (3 mins) av 5:10 min/mile pace max HR 187
No.7 (2 mins) av 4:57 min/mile pace max HR 187

strong headwind down the homestraight (esp during No.2), but the upside was that you flew down the backstraight - really enjoyed the session, chuffed with my stats.

Wednesday
6 - 7:25AM Swim session
800m w/up as 4 x [50 f/c, 50 bk kick, 50 brest, 50 f/c]

12 x 25's on 40 secs as 3 x 25m distance per stroke drill, 25m build, 25m 1/2 easy/1/2 fast

2.5k main set:-
10 x 100's on 1:30
500 pull with paddles breathing every 3/5/7
10 x 100's on 1:30

6 x 100's on 1:45 - backstroke (all with fins) as 25m kick, 25m s/arm, 25m rifle drill, 25m swim

400m easy pull with paddles to finish

Total 4.6K

PuttPutt - thanks

Thursday
90 minute run followed by 10 minutes spinning on the turbo - the aim of the run was to keep it pretty steady and gradually increase effort, split into 30 mins/45 mins/15 mins sections - stats:-
30 mins - av pace 7:05 min/mile av HR 146
45 mins - av pace 6:56 min/mile av HR 145
15 mins - av pace 6:45 min/mile av HR 154

Total distance 12.94 miles, total ascent 1729ft, av pace 6:57 min/miles av HR 147

Quads felt heavy from Tuesday's bike and run sessions, but felt comfortable throughout - took a gel at 9 miles.

Friday
Swim 6-7:15AM
800m warm up as 200 fc - 200 brst kick - 2 x 100's bk pull - 4 x 50's fly s/arm

Main set - 40 x 75's - 10 on 1:30 pull, 10 on 1:15, 10 on 1:10, 10 on 1:05

5 x 50's easy to finish

Total 4k

Focussed on technique and stroke counting on 75's - holding 12/13 strokes per 25m on first 10 and then 14/15 on last 30
_________________
Swim smart, Bike strong, Run tough
Blog


~   Last edited by savaloy on Sat Mar 08, 2008 8:21 pm; edited 8 times in total
Training Structure for March
Fri Feb 29, 2008 10:37 pm savaloy
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Having analysed my test results from last Sunday and chatted about my available training hours, I've now been given my schedule for March.

The emphasis is on maintaining endurance, skills and strength and working on my weaknesses (i.e. bike and run). Maximum volume in long bike and run and the introduction of some anaerobic threshold work/working towards target race times. The structure is to increase the intensity week on week for 3 weeks, before dropping the volume down during week 4. Week 4 is test week which includes 30 mins max distance tests in each discipline, 3 x 3 mins increasing effort HR tests and Vo2 max tests on bike and run.

My training week is structured as follows:-

Saturday - Duathlon session
Sunday - Long bike ride followed by run
Monday - Swim
Tuesday - Turbo session in the morning, Track session in the evening
Wednesday - Swim
Thursday - Long run followed by spin on turbo
Friday - Rest day with active recovery swim session

I've been given times and HR zones for every bike/run session. Apart from the tests in week 4, Bill has left me to maintain my swim training regime.
_________________
Swim smart, Bike strong, Run tough
Blog

Introductory Training Day
Wed Feb 27, 2008 10:17 pm savaloy
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Introductory training day last Sunday (24th Feb) at Dulwich College. Got to meet my fellow academy members which, in addition to the four selected in the online vote, also included some journalists and one junior who was ranked 8th in GB last year.

Before the welcome, we were given our Herbalife kit and a bag with a month's supply of products with a nutritional guide. We then had a welcome from Archie the London Triathlon guy, a briefing from Neil explaining Herbalife's involvement before Bill took over and outlined the format of the day and the academy. We then had a presentation/discussion session with Midgie, the sports pyschologist, dealing with goal setting and motivation.

The first physical session was in the pool, where we worked mainly on technique and drills. In addition, we did a test set of 3 x 3 minutes increasing intensity efforts recording our heartrates afterwards which Bill recorded for monitoring progress.

Over lunch I discussed and finalised my racing programme with Bill. The aim is to use the races up to Windsor (including Blenheim) to sharpen up and nail my transition skills. Then the main focus will be London and Lough Neagh the following week. We decided that although I would do Dublin the week after Lough Neagh, I would just relax and enjoy it. The London Duathlon actually clashes with Bala which is a shame (as I'm not too keen about having to drop my swim), but I'm not too concerned with my September racing as I will have had quite a busy season by then. We also discussed my training programme - which should be up and running by this weekend after Bill has had the benefit of seeing us in the flesh and assessed our profiles. The broad plan is follow the structure of my current training week in terms of sessions etc and to focus on my biking and running - Bill's take on my swimming is that I should just maintain my current regime with swimming as there are little gains to be made there.

After lunch we worked on the turbo in the gym, focussing on cadence and some single leg/free leg drills and again did a test set of 3 x 3 minutes increasing intensity efforts recording our heartrates afterwards. Following the turo session we did a run session, warming up inside and doing a lot of drills before going out on the track to do the test set again of 3 x 3 minutes increasing intensity efforts recording our heartrates afterwards. After the run session we had the opporunity to ask Bill and Midgie some questions before heading homewards.

Although I was expecting to be given a programme to start straight away, the fact that it won't kick in until the weekend is a blessing really as I've just the busiest week that I've had at work for months. So apart from a long bike ride and a 13.1 mile run on Saturday and the work I did on Sunday, this week will end up being pretty low volume - I've got a 1500m swim race on Friday in Swansea (Welsh Masters long course championships), so I'm looking to get that out of the way before starting my new regime proper on Saturday - I'm really treating this week as a transition week now.

Although I've tried some of the snacks and drinks Herbalife have provided, I've been in email contact with Herbalife as I feel a little uncomfortable with taking supplements without some sort of diet analysis - I don't have too much of an issue with the milkshake mixes, the caffeine energy drink, snack bars and soya bean, but I want some more guidance on the other stuff in our goody bag before trying any of them.

Poet - good luck with the half on Sunday!

PaulL - cheers - had a few chats with Bill this week and (based on the available time I have to train) we've now got a structure in place for my training week which is going to be interesting - I'll start a new topic to set it out

Sue - sorry about locking you all out! Embarassed Novice error - thanks to a PM from Poet, I managed to sort it Very Happy


Mountaingirl - herbalife have been in contact with Bill about nutrition and said they will get back to me regarding my queries, so hopefully things will be clearer soon

Wanttabe - The 300m track was great - is was nice to be repping sub 60 seconds per lap Very Happy Very Happy - my last 3 minute test was at 5 min/mile pace, which was cool Cool - the long ride and 1/2 marathon was because i wanted to get some long stuff in over the weekend - Bill has now split my long ride and long run up

Daz - getting on well with Bill - he's a very unassuming, understated man - I feel really comfortable with what he's doing - I'm looking to do a 5k at Bushy Park at some point this month and I was hoping that you woudl pace me through Wink

_________________
Swim smart, Bike strong, Run tough
Blog


~   Last edited by savaloy on Fri Feb 29, 2008 9:58 pm; edited 2 times in total
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My Results from 2015
 
Wimbleball UK 70.3 28/06/15
10th M45
(24:27/5:30/3:10.45/5:21/1:44.58 )

Outlaw 26/07/15
4th M45 10:07.55
(51:34/2:17/5:17.11/4:18/3:52.33)

Thames Turbo Sprint 31/08/15
7th 1:02.30
(5:53/0:49/35.89/0:55/18.53)

Challenge Weymouth 13/09/15
5th M45 10:07.40
(55:28/3:53/5:21.23/4:23/3:42.34)
My Results from 2014
 
Abu Dhabi Long Distance 15/03/14
DNF
(39:24/4:20/5:35:02/DNF)

Ironman South Africa 06/04/14
16th M45 11:02.34
(50:54/3:13/5:54.06/6:36/4:07.35)

Joey Hannon 27/04/14
3rd 1:57:08
(20:31/1:20/57:20/1:42/36.13)

Mallorca 70.3 10/05/14
4th M45 4:32.37
(23:36/3:56/2:29.25/3:22/1:32.18 )

Hell of The West (Killkee) 28/06/14
9th 2:07:20
(18:52/0:51/1:08.43/0:41/37:54)

Hillingdon Sprint 20/07/14
1st 1:14.18
(9:57/24:41/39:40)

Bedford Classic 27/07/14
4th 2:11:40
(19:30/0:41/1:09.24/0:35/41:33)

London Triathlon Olympic Plus 03/08/14
3rd 2:59:41
(19:32/3:01/2:00:21/2:32/34:26)

Monster Middle 17/08/14
2nd 3:59.31
(26:13/2.12/2:06.36/1.11/1:23:21)

ITU World AG Champs Standard 01/09/14
4th M45 2:03:59
(19:18/2:30/1:00.05/2:15/39:08 )

World 70.3 Championships 07/09/14
7th M45 4:18.17
(24:50/4:06/2:19:23/2:19/1:27.35)

Ironman Barcelona 05/10/14
3rd M45 9:05:59
(49.21/2:42/4:50:44/1:08/3:22:04)
_____My results from 2013____
 
Abu Dhabi Long Distance 02/03/13
1st M40 7:29.03
(38:20/3:48/5:18:54/4:55/1:23.09)

ETU Middle Distance Champs (Barcelona) 19/05/13
6th M40-44 4:55:48
(27:31/2:09/2:50.45/1:04/1:34.19)

Lough Cutra Olympic 26/05/13
3rd 2:12:38
(21:27/0:50/1:11.18/0:48/28.13)

Hever Castle Evening Sprint 12/06/13
1st 1:12.36
(12:30/0:54/38:13/0:47/20:09)

South Cerney Olympic 15/06/13
2nd 2:08:08
(20:10/1:03/66:49/1:24/38:36)

Ironman Frankfurt 07/07/13
14th M40 9:31:31 (S 49:32/T1 03:53/B 5:01:15/T2 02:43/R 3:34:08 )

London Triathlon Olympic Plus 28/07/13
1.5k/80k/10k - 2nd 3:08:31 (S 21:13/T1 2:57/B 2:04:01/T2 2:29/R 37:53)

European 70.3 Champs Wiesbaden 11/08/13
21st M40 4:41:52 (23:28/2:51/2:43:28/1:52/1:30:13)

Hillingdon Aquathlon 05/09/13
1st 24:12
(08:40/15:32)

Valencia Olympic 08/09/13
1st M40 2:10:08 (S 21:39/T1 1:38/B 1:06:35/T2 1:52/R 38:24)

ITU Aquathlon World Championships 11/09/13
1st M40 31:02
(12:59/1:06/16:57)

ITU World AG Champs - Standard 15/09/13
4th M40 1:51:30 (S 9:54/T1 2:52/B 1:00.32/T2 2:56/R 35:18 )

Ironman World Championship 12/10/13
11th M40 9:19:58 (S 53:33/T1 02:23/B 4:53:04/T2 03:20/R 3:27:38 )
_____My results from 2012____
 
Serp NYD 10k 01/01/12- 15th 36:09
Met XC League Trent Park 4.75 mile XC 14/01/12 60th of 335 27:44

Southern England XC Champs Brighton 28/01/12169th of 745 (20th vet) - 58:34 - 15k

Met XC League Perivale 5.66 mile XC 11/02/12
46th of 267 31:31

Roding Valley Half 26/02/12
7th of 910 75:51

Abu Dhabi Long Distance 03/03/12
DNF Sad

Bath Half 11/03/12
111th 79:58

Brentwood Half 25/03/12
10th 75:49

USN Sprint Duathlon 01/04/12
5K/20K/5k - 1st 1:07:24 (Run 1 17:47/T1 0:28/Bike 30:37/T2 0:29/Run 2 18:03)

FulonTri Duathlon 14/04/12
6K/18K/6k - 4th 1:14:01 (Run 1 21:47/T1 0:29/Bike 30:18/T2 0:37/Run 2 20:49)

ETU European Champs 20/04/12
1st M40-44 1:59:47
(20:22/2:52/59:26/1:30/35:37)

Volcano Olympic 28/04/12
5th 2:04:40
(19:32/2:14/65:39/1:03/36:13)


GB Masters Champs Sheffield 50m pool 04/05/12

1500m - 2nd in 40-44 AG 18:50:79


ECCA 10m TT E2/10 05/05/12 38.01 (20:51 but late start penalty)Last Very Happy

Norland 30m TT F1/30 06/05/12 1:05.03 3rd

ECCA 10m TT E91/10 07/05/12 22:08 3rd

Norland 50m TT F1/50 13/05/12 1:49.54 3rd

Ironman Lanzarote 19/05/12
9th M40 10:09:30 (S 50:31/T1 03:47/B 5:30:09/T2 06:10/R 3:38:54)

Herts 30m TT F1/30 27/05/12 1:03.15 2nd

Finsbury Park 50m TT F1/50 10/06/12 1:48:20 4th

Icknield 25m TT F1/25 01/07/12 55:01 5th

Challenge Roth 08/07/12
1st M40 9:03:21 (S 47:45/T1 02:22/B 5:02:40/T2 01:48/R 3:08:48 )

API 25m TT E2/25 14/07/12 50:35 10th

SwimFest 10k swim 15/07/12 2:21:14 5th

Shaftesbury CC 50m TT E2/50 21/07/12 1:46:41 18th

ITU LD World Champs Vitoria Gasteiz 29/07/12
2nd M40 6:18:36 (S 55:43/T1 02:40/B 3:05:25/T2 1:33/R 2:13:18 )

FPCC 25m TT F1/25 05/08/12 55:12 14th

Votwo Silverstone Duathlon 07/08/12
3K/18K/3k - 3rd 51:04 (Run 1 11:05/T1 0:16/Bike 28:16/T2 0:15/Run 2 11:12)

Irish MD Champs Half Ireman 19/08/12
2nd 4:29:21
(24:25/01:51/2:31:03/1:10/1:32:44)

Wicklow Aquathlon 22/08/12
3rd 28:22

Ironman 70.3 World Champs Las Vegas 09/09/12
40th M40 5:04:55(26:36/3:41/2:41:25/2:43/1:50:30)

London Triathlon Olympic Plus 23/09/12
1.5k/80k/10k - 2nd 3:08:56 (S 20:37/T1 3:28/B 2:02:37/T2 1:58/R 40:18 )

Votwo 3.8k Swim Dorney 30/09/12
48:32 3rd

Ironman World Championship 13/10/12
62nd M40 10:09:27 (S 54:36/T1 02:37/B 5:27:20/T2 05:21/R 3:39:27)
All about savaloy
 

savaloy
Joined: 29 Aug 2007
Location: London
Interests: Triathlon

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