Tri Talk HomepageTri Talk EventsTri Talk ForumsBlogsTri Talk TrainingTri TradeTriPlayerWikiTeam Tri Talk
Quality v Quantity
25m Kick board 30s (03/10/12)
50m Kick board 1:04 (03/10/12)
50m 37 (01/03/13)
100m 1:20.5 (01/03/13)
200m 3:02 (04/04/12)
400m 6:18 (22/01/13)
500m 8:10 (27/03/13) (first 500 in 1500)
750m 12:22 (27/03/13) (first 750 in 1500)
1000m 16:23 (12/02/14) (first 1k of 1500)
1500m 24:51.8 (27/03/13) OW - 23:43 - 2010
1900m 33:58 (09/09/10)
3800m 1:11:20 (24/05/11) (1:06ish @ FM but time inc. T1 1:14)
Golf - 70 (39s / 31st) (**/08/15)
CSS test 6:20 / 3:06 = 1:37 (02/05/14)
CSS fastest splits - 6:18 / 3:03 = 1:38 (22/01/13)

IM and other stuff

100IM 1:50
50 fly 48

20km 38:12
40km 1:02:35 (22/06/14)
90km 2:46:20 (18/08/12)

5km 22:38 (07/05/12) (Tonbridge Tri)
10km 45:41
Half mara 1:46:44 (24/02/13) (Tunbridge Wells)
Marathon 4:09:11 (13/04/14) (VMLM)
30min TM - 6120m
5km TM 22:50 (25/04/12)

(400/20/5) 1:11:33(Eton SS 2009)
Sprint 1:34:55(Blenheim 2008, only standard distance sprint!)
7oaks 1:48:14 (27/04/14)
Tonbridge 1:23:28 (May 2012)
Oly 2:18:31 (Dartford 2014)
70.3 5:34:55 (Midnightman 2012)
Iron 14:21:58 (Forestman 2011)
In 2002 i ruptured my ACL and MCL playing football and was told i would not be having an op on the NHS and could never play again (along with many other things!)... After doing some freeride / downhill MTB'ing for a couple of years, I starting to swim again in August 07 and thought, i cycle, i swim...all i need to do is run a about earning a little money for charity and sign up for the London Oly! I went on to enjoy my first season in tri so much I have done a 2nd, gone sub 2:30 for an Olympic distance got round an ironman and am still going!
When not training I can be seen at the Boleyn Ground being a long suffering season ticket holder at the 1966 World cup winners West Ham Rolling Eyes
Calendar 04 - 2019
<  Apr, 2019   >
Log in
Log in


All about hammerer

Joined: 19 Nov 2007
Location: Right Next Door To Hell

 Send private message
7oaks Triathlon 20-09-2009
Mon Sep 21, 2009 12:31 pm hammerer
  Reply with quote  
View user's profile
7oaks part 2. The return!

I wasnít expecting a lot from this race. Training has been somewhat sporadic and I have run about 20k in the last month maximum. I did a 5k TT in the week and soreness in the hamstring area was there after I had finished, just as I had felt in the London tri about 5 weeks earlier. It seemed to ease during the week, and I thought that this was all about going quicker than April.

I got up at 6am for the obligatory porridge and banana and set off ready for an 8:55 start time. Thankfully the weather looked good and I knew that at least it wouldnít take most of the bike ride to warm up today. See Mr and Mrs Mash and UKIronman at the race and met up with a couple club mates before getting myself ready for the start. I was all kitted out in brand new Greenwich Tritons kit and was looking good, I just hoped Iíd be able to race as good as I looked Wink

I was soon in the pool that yet again was far too warm. Plan was a 400m at just above warm up pace aiming for a 7:15 to 7:30 time. I got held up within the first length as I caught another swimmer and the second length I caught the other person in my lane. After that I was swimming comfortably and it wasnít before the last 50 that I was caught by two fish that I let past at the end of the length. I climbed out of the pool in about 7:20 but as the matt was outside the leisure centre I posted a swim time of 8:00 dead. Exactly the same as April...but far easier! T1 went super smooth for a time of 0:59, which was about 40 seconds quicker than April, mainly due to not putting a bike top on as I had previously.

I set off on the bike and started reasonably well, but itís a hard course. It starts with a steady climb for the first mile or so before a descent and another climb. Then its ďdeath hillĒ which on my shallow wheels had seen me clock over 45mph, but I didnít feel confident on my 50ís. I feathered the brakes down it, and was only hitting about 35. I was then off and riding very well. Felt comfortable and smooth before we then turn off into the country lanes for the 11miles of undulating hell. Up and down we went. Itís very technical and extremely hilly. There is one section where you climb a steep incline and it seems to tail off but you are still in bottom gear struggling to spin. Itís very deceiving. The descents are sketchy and it means you canít really make up time on them as thereís a few switchbacks and sharp corners. The road surface isnít great as well, and all in all it adds up to a slow struggle. You just canít get into a rhythm and basically holding any energy back for the run is very difficult indeed. Suddenly appearing out of nowhere is the 400m to go sign...again at the top of a steep hill. Relief that the bike is over, but then the reality sets in of a hard 5mile run that follows. The guys at 7oaks must get some sadistic pleasure out of watching this.
I finished the bike in 52:40 which was about 3 mins quicker than April so quite pleased with that, but i could feel that my hamstring was sore, and I was shot after the bike. I exited T2 in 0:51 but immediately thoughts of a DNF entered my head. I was in pain and the thought of running a hilly 5miles filled me with dread. I thought I would head out and if anything it would be a nice country stroll in the park. I headed down the ďslipperyĒ slope onto the field and was struggling before we turned back up a sharp hill towards the manor house. This is an energy sapping hell. You can see all the people coming back which makes you think twice about what you are doing. The top of this hill I power walked because of my leg and then it turns left up another hill.. and then another and another. The course just seems to take in every hill imaginable and any down is short and sharp and immediately followed by yet another up! I got to the 2mile marker and was slowly getting faster. The leg was obviously warming up a little and the pain was disappearing a bit. After abut two and a half miles you go around a bend and start heading back up a long shallow incline you know you are on the way back so mentally this is a good point. It was here I started to enjoy my surroundings a bit more. The deer stood next to the path looking at some strange 6ft4 bloke at 10am running through the park in agony must have given him a little smile. I even had a bit of time to pat one of the deer as he crossed my path! I got to the 3mile marker and was feeling how I should although was still not running at my usual 10k pace. I was getting home though and after looking at my watch realised that I was still on for a course p.b. and that two 10min miles would do that and possibly even give me a sub 1:50 which was a pre race goal too! The mile markers must have been slightly out though as I moved onwards I realised that 1:50 was going to be tough. Thankfully theres a lt of downhills coming back, but they again are very technical due to the grounfd beign very uneven. I even managed to trip at one point but didnt hurt myself...just embarrasement! Rolling Eyes
At the end of the park you have to go back up the slippery slope, which 95% of people have to walk. As I entered the car park I looked at my watch and see 1:51 tick over and raced around to the finish to post a 48:44 run for a total of 1:51:17. The run was some 2 minutes down on Aprilís time but I had issues so not too surprising. I posted a course p.b. though by 41 seconds so pleased with that.
As I crossed the line it was pointed out to me that i should go see the St Johns ambulance guy to which i looed down and see blood everywhere...luckily it turned out to be nothing serious...just a lot of mess. They cleaned it up for me and put a bandage on it that made it look like Id been involved in some horrific accident. Was quite embarrassing fielding questions from all my team mates Embarassed

Now I am having an easy couple of weeks before my focus changes. I still need a lot of work on my run. My times have fallen this year with a 5k pb of 22.** and 10k of 45.** but I would like to get faster (20min 5k and 42ish 10k). The club has recently got UKA and I am entering the Kent XC league with them and am going to have to up my mileage for Austria next year as well. I think its all about consistency and mileage for now, and the racing with hopefully a few road races too will see me getting faster. Also the club are putting on a run clinic in November with and Andrea Whitcombe and others will video us and help wiht technique to sort our efficiency out. Hopefully this will help as much as swimming technique does Cool
Cycling is all about speed and power until feb next year when I aim to up the distance, although I will still be doing some longer rides but not too easy a pace! Swimming is now all about technique with the new masters coach and the tri club for general fitness sessions.
Anyway now for my well earned rest....Looking after a baby Wink

Swim 8:00
T1 0:59
Bike 52:40
T2 0:51
Run 48:44
total 1:51:17

Mon Sep 21, 2009 12:34 pm putt putt
  Reply with quote  
View user's profile
looks a good plan!
Triple IM 09, DecaIron (137h- 4th) 09, GUCR 10, 2.46 Mara Apr 11, 9.38 Roth 11, 9.57 IMUK 11 (Q Kona). 2012 - 5th AG nat dua, 9.27 TBW (1st). 2013 Tampa Dble (24.13 - 3rd), Oct Mara 2.49 (1st) 2014 Gin Pit 2.58 (CR)/3.15, AG Gold GB Duo March15 (50-54)

Mon Sep 21, 2009 3:09 pm Sue
  Reply with quote  
View user's profile
good event, and a pb so excellent Very Happy
always liked 7oaks when lived in surrey
now hope those feet are up for a rest

  Goto page 1, 2  Next 
2018 schedule
4th March - The Big Half Report
2015 Schedule
15/16th Aug Midnightman Report
2014 Schedule
2nd Mar - Tunbridge Wells Half Marathon Report

13th Apr - VMLM Report

27th Apr - 7oaks tri Report

22nd Jun - Bridge Tri Report

13th July - The Bastion Report

Championship XC

25th Jan - Southern XC Champs Report
2013 Schedule
24th Feb - Tunbridge Wells Half Marathon Report
21st Apr - VLM
28th Apr - 7oaks Tri
23rd Jun - Bridge Tri Report
14th Jul - Cowman
21st Jul - National Lottery Run Report
27/28th Jul - Midnightman Report
22nd Sep - Tonbridge Half Mara Report

Championship XC

5th Jan - KCAA XC Champs Report
2012 Schedule
7th May - Tonbridge sprint
17th Aug - Half Midnightman Report
23rd Sep - Tonbridge Half Marathon Report

Kent XC League

8th Oct - Race 1 - New Barn Park - Report

27th Oct - Race 2 - Tonbridge - Report

1st Dec - Race 4 - Danson Park -

Championship XC

7th Jan KCAA XC Champs - Report

17th Nov London XC Champs - Parliament hill Report
2011 Schedule
29th Jan - SEAA XC Champs (15km) - Report
20th Feb Kentish Killer sportive 73miles - DNS
27th Feb Tunbridge wells half mara - DNS
10th Apr 7oaks tri - Report
17th Apr VLM Report
2nd May Tonbridge Sprint Report
26th Jun Forestman Report
7th Aug Hyde Park Oly Report
25th Sep Tonbridge Half Mara report

Kent XC league

8th October Race 1 - New Barn Park -report
29th October Race 2 - Tonbridge -report
2010 Schedule
21st Mar - Reading 1/2 mara - DNS
18th Apr - 7oaks sprint - Report
30th May - Austria 70.3 - Report
13th Jun - Windsor Oly - Report
27th Jun - Dartford Bridge Oly - Report
8th Aug - London Oly - DNS
26th Sep - Run to the beat 1/2 mara Report

Kent XC league

9th Oct - Round 1 West Wickham Report

23rd Oct - Round 2 Tonbridge Report
2009 Schedule
19 Apr - 7oaks - Report
17 May - Eton - Report
7 Jun - Blenheim - DNS
14 Jun - Windsor - Report
2 Aug - London - Report
16 Aug - Dextro Energy Tri -Report
20 Sep - 7Oaks - Report
2008 Schedule
18th May - Eton Sprint

8th June - Blenheim Sprint

20th July - Bananaman 3/4

10th August - London Olympic

14th September - Orca Classic Tri

5th October - London HM
21km run - DNS Mad

Home | About TT | Privacy Policy | Terms and Conditions | Advertising | Contact TT
Copyright ©2003-2015 TriTalk® All rights reserved.