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Gus's Rather Modest Training Log................
 
Week 11 - 20th March
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run 11.5m 2:42:00

Week 10 - 13th March
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 09 - 6th March
Mon:
Tues:
Wed: Run - 33:00 157bpm
Thurs:
Fri:
Sat:
Sun:

Week 08 - 27th February
Mon:
Tues:
Wed: Run - 38:19 Z4 Intervals
Thurs:
Fri:
Sat: Bike - turbo 1:07 Z2
Sun:Run - Camp 4 2:17:44 141bpm

Week 08 - 20th February
Mon:
Tues:
Wed:
Thurs:
Fri: Run - 42:41 138bpm
Sat: Bike - turbo 1hr Z2
Sun: Run - Camp 3 2:00:04 140bpm


Week 07 - 13th February
Mon: Bike - turbo 30 mins Z2
Tues:
Wed:
Thurs: Run - 41:11 139bpm
Fri:
Sat:
Sun:

Week 06 - 6th February
Mon: Bike - turbo 50 mins Z2 (new!)
Tues:
Wed: Run - Camp 2 1:26:59 138bpm
Thurs:
Fri:
Sat: Run - Camp 2 1:28:26 139bpm
Sun:

Week 05 - 30th January
Mon:
Tues:
Wed: medical test - bike
Thurs: Run - 5.4m 1:13:18 (new LT)
Fri:
Sat: Run - 5.4m approx 1:13 (new LT)
Sun

Week 04 - 23rd January
Mon:
Tues: Bike - turbo 30 mins Z2
Wed: Run - 4.45m 51:30 mins Z2
Thurs: Bike - turbo 30 mins Z2
Fri: Run - 5.4m 1:03:18 Z2
Sat:
Sun

Week 03 - 16th January
Mon:Bike - turbo 30 mins Z2
Tues: Run - 40 mins Z2
Wed: Bike - turbo 30mins Z2
Thurs: Run - 40 mins Z2
Fri: Bike - turbo 30 mins Z2
Sat:
Sun:Run - 4.45m 52 mins Z2

Week 02 - 9th January 2017
Mon: Run - 22 mins
Tues: Bike - turbo 20mins Z2
Wed: Run - 22 mins
Thurs: Bike - turbo 20mins Z2
Fri:
Sat: Run - 22 mins
Sun:

-------------------------------------------



Week 46 - 14th November 2016
Thurs: Run - 22 mins

Week 45 - 7th November 2016
Thurs: Run - 22 mins

Week 44 - 31st October 2016
Sun: Run - 22 mins

-------------------------------------------

Week 9 - 23rd February
Mon: Swim - 2000m - 52:30
Tues: Bike - Turbo - Tallac - 01:00
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 8 - 16th February
Mon: Bike - Turbo - Warlow - 01:00
Tues: Run - 4.95 miles 0:54:15
Wed:
Thurs: Bike - Turbo - Carillon - 01:00
Fri:
Sat:
Sun:

Week 7 - 9th February
Mon:
Tues: Bike - turbo - Tunnabora - 01:00
Wed: Swim - 2000m - 53m
Thurs: Run - 4.95 miles 1:00:05
Fri: Bike - Turbo - Geiger - 01:00
Sat:
Sun:

Week 6 - 2nd February
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 5 - 26th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 4 - 19th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 3 - 12th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 2 - 5th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 48 - 29th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 47 - 22nd December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 47 - 15th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 46 - 8th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 45 - 1st December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: CHALLENGE BAHRAIN
Sun:

Week 44 - 24th November
Mon: Swim - 2000m 0:50:20
Tues: Bike - Turbo - Ericsson 1:00
Wed: Bike - Turbo - Carsson 1:00
Thurs: Run - 4.96m 53:20 151bpm
Fri: Bike - Turbo - Eclipse 1:30
Sat:
Sun:

Week 43 - 17th November
Mon: Bike - Turbo - Goddard 1:00
Tues: Swim - 2000m 0:47:20 (?)
Wed: Bike - Turbo - Monitor 1:00
Thurs:
Fri: Bike - Turbo - Antelope 1:30
Sat:
Sun: Run - 13.2m 2:30:00

Week 43 - 10th November
Mon: Gym - Tread 50m
Tues: Gym - Brick 20/25m
Wed: Gym - Weights
Thurs:
Fri:
Sat:
Sun:

Week 42 - 3rd November
Mon: Run - 4.95 miles 0:53:05
Tues: Bike - Turbo - FTP Test=69W
Wed: Swim - 2000m 0:51:40
Thurs: Bike - Turbo - Morrison 0:30h
Fri: Bike - Turbo - Mount Field 1:00
Sat:
Sun: Run - 10.02m 01:51:08 (hot/flat)

Week 41 - 27th October
Mon:
Tues:
Wed: Swim - 2000m 0:49:20
Thurs:
Fri:
Sat:
Sun:

Week 40 - 20th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 39 - 13th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 38 - 6th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 37 - 29th September
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 36 - 22nd September
Mon:
Tues: Bike - 2 hill reps
Wed:
Thurs:
Fri:
Sat:
Sun: Wasdale Half Ironman

Week 35 - 15th September
Mon:
Tues: Bike - 20.8m 1:16.45
Wed: Run - 8.1m 01:25:25
Thurs: Bike - 27.45m 01:
Fri: Swim - Loch 3 laps
Sat:
Sun:

Week 34 - 8th September
Mon: Swim - Loch 3 laps
Tues: Bike - 20.8m 1:18.07
Wed: Run - 8.1m 01:27:20
Thurs: Bike - 4 hill reps: 32:45
Fri:
Sat: Hill walk
Sun:

Week 33 - 1st September
Mon:
Tues: Bike - 20.8m 1:17.45
Wed: Run - 8.1m 01:37
Thurs: Bike - 4 hill reps: 32:20
Fri:
Sat: Run - 11.5m 02:17:45h
Sun:

Week 32 - 25th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 31 - 18th August
Mon:
Tues: Bike - 4 hill reps: 34:05
Wed: Run - 4.95 miles 0:51
Thurs:
Fri:
Sat:
Sun:

Week 30 - 11th August
Mon: Swim - Loch 3 laps
Tues: Bike - 20.8m 1:19.05
Wed:
Thurs: Run - 4.95 miles 0:50:35
Fri:
Sat:
Sun:

Week 29 - 4th August
Mon:
Tues: Bike - 20.8m 1:18.05
Wed: Swim - Loch 3 laps
Thurs: Run - 4.95 miles 0:51:25
Fri:
Sat:
Sun:

Week 28 - 28th July
Mon: Swim - Loch 3 laps
Tues: Bike - 20.8m 1:17.45
Wed: Run - 4.95 miles 0:53:30
Thurs: Bike - 4 hill reps 0:34:05
Fri:
Sat:
Sun: Bike - 27.45m 01:58:55

Week 27 - 21st July
Mon:
Tues: Bike - 20.8m 1:22.00
Wed: Run - 4.95 miles 0:54:00
Thurs:
Fri:
Sat:
Sun:

Week 26 - 14th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 11.5m 02:25:45h 155bpm
Sun:

Week 25 - 7th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 24 - 30th June
Mon: Swim - Loch 3 laps
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 23 - 23rd June
Mon:
Tues:
Wed: Run - 1hr
Thurs:
Fri:
Sat:
Sun:

Week 22 - 16th June
Mon:
Tues:
Wed:
Thurs:
Fri: Swim - Loch 3 laps
Sat: Run - 10 miles
Sun:

Week 21 - 9th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 20 - 2nd June
Mon: Swim - Loch 2 laps 1500m
Tues: Bike - 4 x Hill reps 35:39
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 19 - 26th May
Mon: Swim - 2500m 01:05:45
Tues: Run - 4.95 miles 0:51:07 163bpm
Wed: Bike - 4 x Hill reps 35:56
Thurs:
Fri: Bike - 20.8m 1:24.00
Sat: Core - gardening!
Sun:

Week 19 - 19th May
Mon: Swim - Drills
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 19 - 12th May
Mon:
Tues: Bike - 20.8m 1:28.13 150bpm
Wed: Swim - 2500m 01:09:10
Thurs: Run - 4.95 miles 0:53:56 158bpm
Fri:
Sat:
Sun:

Week 18 - 5th May
Mon: Swim - 2500m 01:08:10
Tues: Bike - 3 x Hill reps
Wed:
Thurs: Run - 6m approx. 1hr
Fri:
Sat:
Sun: Run - 6m 01:08:37 152bpm

Week 17 - 28th April
Mon:
Tues: Swim - 2000m 0:50:20
Wed: Run - 4.95 miles 0:54:12 151bpm
Thurs: Bike - 20.8m 01:27:24
Fri:
Sat: Core - gardening!
Sun:

Week 16 - 21st April
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 15 - 14th April
Mon: Swim - 2000m 0:53:00
Tues: Bike - 20.8m 01:30:22 145bpm
Wed: Run - 4.95 miles 0:56:37 148bpm
Thurs:
Fri: Bike - 20.8m 01:27:58 145bpm
Sat:
Sun:

Week 14 - 7th April
Mon: Swim - 2000m 0:54:00
Tues: Bike - 12 miles 55mins
Wed: Run - 4.92 miles 0:55:39 148bpm
Thurs: Bike - 12 miles 0:53:45 144bpm
Fri:
Sat:
Sun:

Week 13 - 30th March
Mon: Bike - 30 mins turbo (4m Z3)
Tues: Swim - 2000m 0:51:00
Wed: Trans: 25m Bike (6mZ3)+ 15m run
Thurs: Run - 5.08m 0:54:22 150bpm
Fri:
Sat:
Sun: Run - 11.5m 02:20:06h 148bpm

Week 12 - 24th March
Mon: Bike - 45 mins turbo
Tues: Trans: 25m Bike + 15m run
Wed: Swim - CSS Test (400/100-9:38/1:54)
Thurs: Run - 4.42m 00:53:25h 150bpm
Fri: Swim - 2000m 0:51:00h
Sat: Run - 11.5m 02:21:12h 150bpm
Sun:

Week 11 - 17th March
Mon: Swim - 2000m 0:52:00h
Tues: Bike - 40 mins turbo
Wed: Run - 4.42m 00:58:01h
Thurs: Bike - 40 mins turbo
Fri: Swim - 2000m 0:50:30h
Sat:
Sun: Run - 11.5m 02:24:58h 150bpm

Week 10 - 10th March
Mon: Swim - 2000m 0:50:30h
Tues:
Wed:
Thurs:
Fri: Bike - 35 mins turbo
Sat: Bike - 50 mins turbo
Sun: Run - 11.5 miles 2.5hrs

Week 09 - 3rd March
Mon: Bike - 30 mins turbo
Tues: Run - 4.42m 01:01:00h
Wed: Swim - 2000m 52m
Thurs: Bike - 30 mins turbo
Fri:
Sat: Run - 10 miles 2:08
Sun: Bike - 45 mins turbo

Week 08 - 24th February
Mon: Bike - 30 mins turbo
Tues: Bike - 30 mins turbo
Wed:
Thurs:
Fri: Run - 45 mins tread
Sat:
Sun:

Week 07 - 17th February
Mon: Swim - 1500m 39m
Tues: Bike - 30 mins turbo
Wed:
Thurs: Run - 6 miles
Fri:
Sat: Bike - 50 mins turbo
Sun: Run - 8 miles

Week 06 - 10th February
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 2 miles

Week 05 - 3rd February
Mon: Run - 3 miles 35mins
Tues: Bike - 30 mins turbo
Wed: Swim - 1500m 42 mins
Thurs:
Fri: Run - 3 miles
Sat:
Sun:

Week 05 - 27th January
Mon: Run - Tread 45 mins
Tues:
Wed:
Thurs: Gym - tread 15 bike 15
Fri:
Sat: Bike - 45 mins turbo
Sun: Bike - 45 mins turbo

Week 04 - 20th January
Mon: Swim - 1500m 40 mins
Tues: Bike - 30 mins turbo
Wed: Run - 3 miles
Thurs: Bike - 30 mins turbo
Fri: Swim - drills
Sat: Run - 7.5 miles 01:39h
Sun:

Week 03 - 13th January
Mon:
Tues: Bike - 15mins turbo
Wed: Bike - 20 mins turbo
Thurs: Swim - 1500m 40 mins
Fri:
Sat: Run - 6.3 miles 1:22:00
Sun: Bike - 30 mins turbo

Week 02 - 6th January 2014
Mon:
Tues:
Wed:
Thurs: Run - 3 miles
Fri:
Sat:
Sun: Run - 5 miles

---------------------------------------------

Week 07 - 11th February 2013
Mon: Run - 3.3m - 35:05
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 06 - 4th February 2013
Mon: Run - 3.3m
Tues:
Wed: Run - Tread 20 mins
Thurs:
Fri:
Sat:
Sun:

Week 05 - 28th January 2013
Mon: Run - 3.3m
Tues: Bike - 20m turbo
Wed: Swim - 1500m
Thurs: Run - 3.3m
Fri: Bike - 30m turbo
Sat:
Sun:

------------------------------------------------
Week 07 - 13th February 2012
Mon:
Tues:
Wed: Run - 4.4m 00:53:27
Thurs:
Fri:
Sat:
Sun:


Week 06 - 6th February 2012
Mon:
Tues:
Wed:
Thurs: Run - 4.4m 00:53:27 (159bpm)
Fri: Swim - 2000m
Sat: Bike - 35m Turbo
Sun: Run - 5.8m


Week 05 - 30th January 2012
Mon: Run - 3.2 miles
Tues:
Wed: Swim - 2000m 0:51:30
Thurs: Run - 4.4m 00:54:11 (157) 656'
Fri:
Sat: Bike - turbo 30m
Sun: Run - 5.8m

Week 04 - 23rd January 2012
Mon:
Tues:
Wed: Swim - 1500m 0:38:40
Thurs: Run - 3.2 miles
Fri:
Sat:
Sun:

Week 03 - 16th January 2012
Mon:
Tues:
Wed: Swim - 1500m 0:38:00
Thurs:
Fri:
Sat:
Sun:


Another bloody gap of laziness.....
-----------------------------------------

Week 48 - 28th November 2011
Mon: Swim - 1500m 0:39:00
Tues:
Wed:
Thurs: Bike - Turbo 30m
Fri:
Sat: Bike - Turbo 40m
Sun:

Week 47 - 28th November 2011
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 6m 01:13:00


Week - 12th September
Mon:
Tues: Run - 10.6km 01:38:28 (157bpm) 1440'
Wed:
Thurs:Run - 10.6km 01:33:15 (155bpm) 1440'
Fri:
Sat:
Sun: Run - 10.6km 01:28:11 (158bpm) 1440'

Week - 5th September
Mon:
Tues:
Wed: Run - 6.9km 00:57:42 (740ft)
Thurs:
Fri: Run - 6.9km 00:54:03 (740ft)
Sat:
Sun: Run - 10.6km 01:43:24 (155bpm) 1440'

Week - 29th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 10km 01:14:22
Sun:


================

Week - 30th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 13km 01:23:02

Week - 14th February
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Hash

Week - 7th February
Mon:
Tues: Swim - 1500m 39:38m
Wed:
Thurs: Bike - Turbo 30m
Fri:
Sat: Bike - Turbo 45m
Sun: Hash

Week - 31st January
Mon:
Tues:
Wed: Bike - Turbo 30m
Thurs:
Fri:
Sat:
Sun: Hash

Week - 24th January
Mon:
Tues:
Wed:
Thurs:
Fri: Swim - 1500m 39m
Sat:
Sun: Hash

Week 51 - 20th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10km 59m


Hash every Sunday

Week 42 - 25th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Hash

Week 42 - 18th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Hash House Harriers


Week 42 - 11th October
Mon:
Tues: Run - 36mins FFS
Wed:
Thurs:
Fri:
Sat: Run 10.5m 01:47:36 (156bpm) 840'
Sun: Hash House Harriers

Week 41 - 4th October
Mon: Swim - 1500m 0:38:18
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 40 - 27th September
Mon:
Tues: Run - 27mins FFS
Wed:
Thurs:
Fri:
Sat: Run - 25mins FFS
Sun:

Week 39 - 20th September
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 25mins FFS
Sun: Bike - 19.4m 01:16:20

Week 38 - 13th September
Mon: Loch Swim - 2 laps
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 20mins FFS

Week 37 - 6th September
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 20mins FFS
Sun: Bike - 38.5miles 02:20:00

Week 36 - 30th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run 10.5m 01:42:33 (157bpm) 840'
Sun:

Week 35 - 23rd August
Mon: Swim - Loch 2 laps
Tues: Run - 45 mins Hill
Wed:
Thurs:
Fri:
Sat: Run 13km 01:21:02(154bpm) 700'
Sun: Bike - 19.4m 01:18:30

Week 34 - 16th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run 13km 01:21:54(150bpm) 700'
Sun: Bike - 5 miles

Week 33 - 9th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 32 - 2nd August
Mon: Swim - Loch 1.5 laps
Tues: Run - 3 miles
Wed:
Thurs:
Fri: 30 mins bike
Sat: THE NORSEMAN!
Sun:

Week 31 - 26th July
Mon: Swim - Loch 5 laps
Tues:
Wed:
Thurs: Bike - 19.4m 01:16:15
Fri:
Sat: Run - 13km
Sun: Bike - 20 miles

Week 30 - 19th July
Mon: Swim - Loch 4 laps
Tues: Run - xxm 0:40:10
Wed: Bike - 41 miles 03:00hrs
Thurs: Bike - 19.4m 01:13:34
Fri:
Sat: Run - 14.8 miles 02:25:07 (149bpm)
Sun: Bike - 44.3m 2:59:30 3940'

Week 29 - 12th July
Mon: Swim - Loch 4 laps
Tues: Run 13km 01:13:46(157bpm) 700'
Wed: Bike - 41 miles 03:08hrs
Thurs:
Fri:
Sat: Run - 14.7m 02:16:48 (154bpm)
Sun: Bike - 44.3m 3:15:15 3940'

Week 28 - 5th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Bike - 30m 01:27 hrs

Week 27 - 28th June
Mon: Swim - Loch 4 laps
Tues: Bike - 19.4m 01:11:15
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10km 00:58:18 (157bpm)

Week 26 - 21st June
Mon: Swim - Loch 4 laps
Tues:
Wed: Bike - 19.4m 01:14:15
Thurs: Bike - 19.4m 01:14:08
Fri: Swim 2000m 50mins
Sat: Run - 12m 01:53:20
Sun: Bike - 44.3m 3:02:28 3940'

Week 25 - 14th June
Mon:
Tues: Run 13km 01:08:09(163bpm) 700'
Wed:
Thurs: Bike - 19.4m 01:15:00
Fri: Swim - 3000m 01:17:59
Sat: Run - 10.9m 01:40:38 (154bpm)
Sun: Bike - 44.3m 3:08:18 3940'

Week 24 - 7th June
Mon:
Tues: Run - 6.6m 0:58:03 (158bpm)
Wed:
Thurs: Bike - 19.4m 01:14:08
Fri:
Sat: 3500m swim/57m bike/11m run
Sun:

Week 23 - 31st May
Mon: Swim - Loch
Tues:
Wed: Bike - 45m Run - 21m
Thurs: Bike - 44.3m 3:10? 3620'
Fri:
Sat:
Sun:

Week 22 - 24th May
Mon: Swim - Drills
Tues: Run - 6.6m 0:57:40 (155bpm)
Wed: Bike - turbo 30mins
Thurs: Bike - 19.4m 01:13
Fri:
Sat:
Sun:

Week 21 - 17th May
Mon: Swim - Loch o/w
Tues: Run - 6.6m 0:56:28h
Wed: Bike - 45m Run - 21m
Thurs: Bike - 19.4m 01:18?
Fri: Swim - 3000m 01:16:31hrs
Sat: Run-15.4m 2:36:26 (153bpm) 1140'
Sun: Bike - 44.3m 3:10:10 3620'

Week 20 - 10th May
Mon: Swim - 2500m 1:04:00
Tues: Bike - 40m Run - 21m
Wed:
Thurs: Bike - Turbo 1hr
Fri: Swim - 300/(25->175->25m)/300
Sat: Run 10.5m 01:38:55 (152bpm) 840'
Sun: Bike - 43 miles 03:38hrs

Week 19 - 3rd May
Mon:
Tues: Run - Tread 45m Z2 (5/4/3/2/1 Z4)
Wed: Bike - 30m Run - 21m
Thurs: Bike - Turbo 1hr
Fri:
Sat: Run 10.5m 01:52:06 (145bpm) 840'
Sun: Bike - Turbo 2hrs (Grossglockner)

Week 18 - 26th April
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run 10.5 miles 01:37:30
Sun: Bike - Turbo 2hrs

Week 17 - 19th April
Mon: Swim - 400/400drill/7x100/200
Tues: Run - 4.8m 0:42:04 (159bpm) 400'
Wed: Bike - 40m Run - 15m (gym)
Thurs: Bike - Turbo 45 mins
Fri: Swim - 2500m 1:06:00(?)
Sat: Run 13km 01:15:18(155bpm) 700'
Sun:

Week 16 - 12th April
Mon: Swim - 2500m 1:04:36
Tues: Run - 4.8m 0:41:00 400'
Wed:
Thurs: Bike - Turbo 1hr (spd pyramid)
Fri:
Sat:
Sun: Bike - Turbo 2:12:00 (Mt Ventoux)

Week 15 - 5th April
Mon: Swim - 2500m 1:01:36
Tues: Run - 45m Tread (5,4,3,2 Z4)
Wed: Bike - Turbo 30m Run - 15m
Thurs: Bike - Turbo 45m
Fri:
Sat: Run 13km 01:18:56(152bpm) 700'
Sun: Bike - Turbo 01:48m (Grossglock)

Week 14 - 29th March
Mon: Bike - Turbo 45m (10m Z3/4)
Tues:
Wed:
Thurs:
Fri: Bike - Turbo 45m (Z2 +2x5m pyrmd)
Sat: Run 13km 01:16:39(155bpm) 700'
Sun: Bike - Turbo 01:20 (Z1)

Week 13 - 22nd March
Mon:
Tues:
Wed:
Thurs:
Fri: Bike - Turbo 60m (Z2)
Sat: Run - 1:08 940'
Sun:

Week 12 - 15th March
Mon: Bike - Turbo 45m (Z2)
Tues:
Wed: Swim - 2000m 0:47:12
Thurs:
Fri:
Sat:
Sun:

Week 11 - 8th March
Mon: Bike - gym 40m Run 10m
Tues: Run - 45m Tread (5+3+1.5 Z4)
Wed:
Thurs: Bike - gym 40m Run 10m
Fri: Run - 45m Tread (5 3 2 1.5 Z4)
Sat:
Sun: Bike - gym 40m Run 10m

Week 10 - 1st March
Mon:
Tues:
Wed:
Thurs: Bike - Turbo 30m (Z2)
Fri: Bike - Turbo 45m (Z2)
Sat:
Sun: Run - 45m Tread (5m Z4)

Week 9 - 22nd February
Mon:
Tues: Bike - Turbo 30m (Z2)
Wed: Bike - Turbo 30m (Z2)
Thurs:
Fri:
Sat:
Sun:

Week 8 - 15th February
Mon: Run 16.8km 02:13:25(155bpm) 2340'
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 7 - 7th February
Mon:
Tues: Swim - 300/400d/10x100(2:30)/300
Wed:
Thurs: Run 7.1km 00:46:28(159bpm) 700'
Fri:
Sat:
Sun:

Week 6 - 1st February
Mon:
Tues:
Wed:
Thurs: Run 7.1km 00:47:15(159bpm) 700'
Fri: Swim - 2000m 0:48:00
Sat:
Sun: Run 16.8km 02:22:05(157bpm) 2340'

Week 05 - 25th January
Mon:
Tues: SKIING
Wed: SKIING
Thurs: SKIING
Fri:
Sat:
Sun: Run 16.8km 02:12:45(155bpm) 2340'

Week 04 - 18th January
Mon:
Tues: Swim - 500/200drill/500pace/500
Wed:
Thurs: Run 7.1km 00:48:34(160bpm) 700'
Fri:
Sat: Run 16.8km 02:16:41(156bpm) 2340'
Sun:

Week 03 - 11th January
Mon:
Tues:
Wed: Run 7.1km 00:49:37 (160bpm) 700'
Thurs: Swim - 2000m 0:46:26
Fri:
Sat: Run 15.4km 02:04:16 (161bpm) 2100'
Sun:

Week 02 - 4th January 2010
Mon:
Tues:
Wed: Run 10.6km 01:28:27 (160bpm) 1560'
Thurs: Swim - 2000m 0:46:34
Fri:
Sat:
Sun:

Week 01 - 28th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 52 - 21st December
Mon:
Tues:
Wed: Run 7.1km 00:50:50 (156bpm) 700'
Thurs:
Fri:
Sat:
Sun:

Week 51 - 14th December
Mon: Run 10.4km 01:27:14 (160bpm) 1540'
Tues:
Wed:
Thurs: Swim - 2000m 0:48:27
Fri:
Sat: Run 13.6km 01:45:35 (159bpm) 1880'
Sun:

Week 50 - 7th December
Mon:
Tues:
Wed: Run 7km 0:51:28 (159bpm)
Thurs:
Fri:
Sat:
Sun:

Week 49 - 30th November
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run 9.3km 1:19:40 (162bpm)

Week 48 - 23rd November
Mon:
Tues: Swim - 2000m 0:50:39
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 47 - 16th November
Mon:
Tues: Swim - 2000m 0:51:15
Wed:
Thurs: Run - 10km 1:01:13 (?bpm)
Fri:
Sat:
Sun: Run - 10km 1:01:04 (?bpm)

Week 46 - 9th November
Mon:
Tues:
Wed: Run - 10km 1:05:56 (156bpm)
Thurs: Swim - 2000m 0:56:40
Fri:
Sat:
Sun: Run - 10km 1:02:29 (158?bpm)

Week 45 - 2nd November
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 44 - 26th October
Mon:
Tues:
Wed: Run - 10km 1:05:45 (156bpm)
Thurs:
Fri:
Sat:
Sun:

Week 43 - 19th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 10km 1:08:08 (157bpm)
Sun:

Week 42 - 12th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10km 1:07:33 (158bpm)


September
Nothing

August
Nothing


Week 31 - 27th July
Mon:
Tues: 10.1 miles 1hr 53m 32s (157bpm)
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 30 - 20th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 29 - 13th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 8.1 miles 1hr 29m 54s (159bpm)
Sun:

Week 28 - 6th July
Mon:
Tues:
Wed:
Thurs:
Fri: Run - 8.1 miles 1hr 27m 33s (160bpm)
Sat:
Sun:

Week 27 - 29th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Bike - 42miles (hilly): 4:20hrs
Sun:

Week 26 - 22nd June
Mon:
Tues: Run - 8.1 miles 1hr 29m 57s (160bpm)
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 25 - 15th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 24 - 8th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 23 - 1st June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 22 - 25th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 21 - 18th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 20 - 11th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 10.1 miles 1hr 37m 49s (157bpm)
Sun:

Week 19 - 4th May
Mon:
Tues: Tread - 45m Z2 (5/3/3/4m Z4)
Wed: Trans: 30m Bike (gym) + 15m run (Z2)
Thurs: Bike - Turbo 1hr (Z2/3)
Fri:
Sat:Run - 10.1 miles 1hr 40m 10s (155bpm)
Sun:

Week 18 - 27th April
Mon: Swim - 300/50>200>50(in 25m)/200
Tues: Run - 6.1 miles 55m 59s (157bpm)
Wed: Trans: 45m Bike (speed) + 15m run (Z2)
Thurs:
Fri:
Sat:
Sun:

Week 17 - 20th April
Mon: Swim - 300/15x100 interv/200
Tues: Tread - 45m Z2 (5/3/3/3m Z4)
Wed: Trans: 45m Bike (speed) + 15m run (Z2)
Thurs: Bike - Turbo 1hr (power)
Fri: Swim - 3000m 1:12:29
Sat: Run - 10.1 miles 1hr 39m 29s (154bpm)
(dog bite incident!)
Sun: Bike - 32.6m 2:10:54

Week 16 - 13th April
Mon:
Tues: Run - 6.1 miles 56m 29s (160bpm)
Wed: Trans: 45m Bike (speed) + 15m run (Z2)
Thurs: Bike - Turbo 1hr (power)
Fri: Bike - Turbo 30m (gentle Z1/2)
Sat: Run - 10.1 miles 1hr 39m 49s (152bpm)
Sun: Bike - Turbo 2:15hrs (Z2)

Week 15 - 6th April
Mon: Bike - Turbo 30m 15-21mph speedwork
Tues: Trans: 45m Bike (speed) + 15m run (Z2)
Wed: Tread - 45m Z2 (5/3/3/3m Z4)
Thurs:
Fri: Bike - Turbo 1hr (Z2-Z4)
......Swim - 3500m 1:28:29
Sat: Run - 10.1 miles 1hr 41m 36s (155bpm)
Sun: Bike - Turbo 2hrs (Z2)

Week 14 - 30th March
Mon: Swim - 2500m 1:01:08
Tues: Run - 5.6 miles 53m 21s (156bpm)
Wed: Bike - Turbo 1hr 15/17/19/21/19/17mph
Thurs: Trans: 45m Bike + 15m run (Z2)
Fri: Swim - 2500m 1:01:21
Sat: Run - 10.1 miles 1hr 40m 23s (155bpm)
Sun: Bike - Turbo 2hrs (Z2)

Week 13 - 23rd March
Mon:
Tues: Swim - 400/12x100 interv@45s/400
Wed: Trans: 35m Bike + 25m run (Z2 + 5m Z4)
Thurs: Bike - Turbo 1hr (Z2 + 5m Z4)
Fri:
Sat:
Sun: Bike - Turbo 2hrs (Z2)

=========================
======BUILD PHASE START=====
=========================

Week 12 - 16th March
Mon: Swim - 200/12x100 interv@45s/200
Tues: Trans: 30m Bike + 15m run (Z2)
Wed: Run - 4 miles 36m 23s (161bpm)
Thurs: Bike - Turbo 35m (Z2)
Fri: Swim - 2000m 0:48:20
Sat: Run - 10.1 miles 1hr 47m 36s (149bpm)
Sun: Bike - Turbo 2hrs (Z2)


Week 11 - 9th March
Mon: Swim - 200/13x100 interv@40s/100
Tues: Trans: 30m Bike + 15m run (Z2)
Wed: Tread - 40m Z2 (5/3/3/3m Z4)
Thurs:
Fri: Swim - 2000m 0:48:03
Sat: Run - 10.1 miles 1hr 52m 45s (154bpm)
Sun: Bike - Turbo 1hr 45m (Z2)

Week 10 - 2nd March
Mon: Swim - Workout #21
Tues: Run - 4 miles 37m 18s (164bpm)
Wed: Bike - Turbo 45m Z2
Thurs:
Fri: Swim - 2000m 0:50:33
Sat: Run - 8.1 miles 1hr 24m 49s (160bpm)
Sun: Exercise Bike - 1hr 30m (Z2)

Week 09 - 23rd Feb
Mon: Swim - Workout #20
Tues: Tread - 40m Z2 (5/3/3/2m Z4)
Wed: Trans: 30m Bike + 15m Tread (Z2)
Thurs: Bike - Turbo 45m Z2
Fri:
Sat: Run - 8.1 miles 1hr 23m 47s (156bpm)
Sun: Bike - Turbo 1:45:00 Z2

Week 08 - 16th Feb
Mon: Swim - Workout #18
Tues: Run - 4 miles 37m 29s (NK bpm)
Wed: Trans: 30m Bike + 15m Tread (Z2)
Thurs: Bike - Turbo 30m Z2
Fri: Swim - Workout #19
Sat: Bike - Turbo 1:15:00 Z2
Sun: Run - 8.1 miles 1hr 30m 35s (151 bpm?)

Week 07 - 9th Feb
Mon:
Tues: Tread - 40m Z2 (5/3/2/1m Z4)
Wed: Bike - Gym 30m Z2
Thurs: Bike - Turbo 30m Z2
Fri: Swim - 2000m 0:50:30
Sat: Run - 8.1 miles 1hr 28m 32s (NK bpm)
Sun:

Week 06 - 2nd Feb
Mon:
Tues: Run - 3.1 miles 32m 15s (165bpm)
Wed: Swim - Workout #19
Thurs: Bike - Turbo 30m Z2
Fri: Swim - Workout #20
Sat: Run - 10.4km 1hr 09m 04s (161bpm)
Sun: Bike - Turbo 30m Z2

Week 05 - 26th Jan
Mon: Tread - 40m Z2 (5+2m Z4)
Tues:
Wed: Bike - Gym 30m Z2
Thurs: Bike - Turbo 30m Z2
Fri:
Sat: Run - 8.1 miles 1hr 31m 05s (161bpm)
Sun: Bike - Turbo 30m Z2

Week 04 - 19th Jan
Mon:
Tues:
Wed: Bike - Turbo 30m Z2
Thurs: Bike - Turbo 15m Z2
Fri: Swim - 1hr Analysis Session
Sat: Run - 8.1 miles 1hr 31m 31s (160bpm)
Sun: Bike - Turbo 30m Z2

=========================
======BASE PHASE START======
=========================

Week 03 - 12th Jan
Mon:
Tues:
Wed: Swim - 2000m 0:54:34
Thurs:
Fri:
Sat:
Sun: Bike - Turbo 1hr Zone 2

Week 02 - 5th Jan
Mon:
Tues:
Wed:
Thurs: Run - 4 miles 39m 41s (166bpm)
Fri:
Sat:
Sun: Run - 8.1 miles 1hr 31m 01s (160bpm)

Week 01 - 29th Dec
Mon: Run - 8.8km 52m 04s (169bpm)
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 52 - 22nd Dec
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 51 - 15th Dec
Mon:
Tues:
Wed: Run - 4 miles 49m 51s (166bpm)
Thurs:
Fri:
Sat:
Sun: Run - 8.1 miles 1hr 37m 59s (160bpm)

Week 50 - 8th Dec
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 49 - 1st Dec
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 48 - 24th Nov
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 47 - 17th Nov
Mon:
Tues:
Wed: Run - 10.4km 1hr 14m 51s (161bpm)
Thurs:
Fri:
Sat:
Sun:

Week 46 - 10th Nov
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 45 - 3rd Nov
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:

Week 44 - 27th Oct
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 12m 35s

Week 43 - 20th Oct
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 16m 46s

Week 42 - 13th Oct
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Bike - 2 miles!
Sun:

Week 41 - 6th Oct
Mon:
Tues:
Wed: Run - 45mins Intervals
Thurs: Swim - 2000m 0:48:25
Fri:
Sat:
Sun: Run - 10.4km 1hr 13m 23s
(HR 161bpm)

Week 40 - 29th Sept
Mon:
Tues:
Wed:
Thurs: Run - 45mins Intervals
Fri:
Sat:
Sun:

Week 39 - 22nd Sept
Mon:
Tues:
Wed: Swim - 45 mins Intervals
Thurs:
Fri:
Sat:
Sun:

Week 38 - 15th Sept
Mon:
Tues:
Wed: Swim - 2000m 0:48:39
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 15m 30s

Week 37 - 8th Sept
Mon:
Tues:
Wed: Swim - 2000m 0:49:49
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 20m
Who on earth is Gus?
 
North Yorkshire born & bred, but spent five years in the dark, wet depths of Cumbria as a teenager. Loved those fells!

Newcastly Poly for one year, but got kicked out for enjoying myself too much, then North Staffs Poly (yuk) for 3 years studying Estate Management. Ended up as a Chartered Investment Surveyor for 10 years, living in London, Leeds and finally Glasgow (lived overlooking Loch Lomond.... most beautiful place on earth).

Career-changed during my mid-life crisis at 30: Threw away a high-flying career to go to Plymouth Uni for 1 year then spent the next 5 years working offshore all round the world in the oil industry.

Back onshore in 2003: Marketing Manager in Norwich, then Geneva, then Lowestoft (wow, glamorous!). Currently VP Africa for an oil exploration company in Surrey. Talking of glamorous, these days my regular trips are to Nigeria, Eq Guinea and Angola... now I bet that's got you envious.

I have a lovely French wife with a Gallic temperament and a gorgeous 2yr old daughter who speaks better French than me.

Got into Tri's after my 53yr old boss in Geneva shamed me into doing one after he completed the Geneva. Once started, quickly hooked! My current 'mid-life crisis' as my dear wife keeps referring to it as.
Calendar 10 - 2017
 
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All about Gus
 

Gus
Joined: 07 Sep 2007
Location: Freezing my nads off in Aberdoom

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 Norseman done. Now its.... 
 
 
The Norseman
Mon Aug 11, 2008 5:28 pm Gus
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This is my first ever blog, so bear with me. I’m also just back from the airport after the Norseman trip and sitting here with my brain in an exhausted haze, so apologies if the prose isn’t too sensible!

Why am I blogging? Primarily for two reasons. The first is simple: I needed to get down my thoughts and experiences of the hardest day of my life that took place two days ago in Norway before I forget much of it. The second… well that comes later.

A bit of background that otherwise should’ve been in last year’s blog…

I started Tri’s about 4 years ago after my 53yr old boss introduced me to them whilst living in Switzerland. That year I completed Nyon and Geneva sprint tri’s – both a supreme effort to complete and anyone who remembers how they felt after their first one… multiply that by 5 and you get to see how chuffed I was!

Olympic distance was Herculean and I always felt it beyond me (especially with a very demanding work and domestic life). However, when I moved back to England 2 years ago, I teamed up with Pete (Bluepoolshark) and we completed Fritton Lake sprint, Norwich Olympic and Cambridge Olympic.

The elation of finishing my first Olympic distance was just indescribable – the moment on the run when I knew I was going to finish was so powerful I can still vividly remember that revelatory moment even now. It was the biggest achievement in my life. I was never fast, but it was completing it that was the goal (and still remains!).

So, where could that lead me after achieving the biggest goal?

With Bluepoolshark’s indulgence, allow me to copy below an email thread that illustrates what happened next:


From: Peter
Sent: 14 August 2007 10:50
To: Scott, Angus
Subject: One for next year........................

Hi Angus,

When you get the chance, check this one out, especially the photos, looks amazing, although not the easiest Ironman out there!

www.nxtri.com

Best Regards
Pete

From: Scott, Angus
Sent: 14 August 2007 10:59
To: Aldred, Peter
Subject: RE: One for next year........................

H ah ah ah ah ha ha hah …..

No.
Smile


But the nxtri website is devious like that – it just sucks you in. The more I read, the more intrigued I was… what a race this Norseman was! Within a couple of weeks, several hundred emails later and Pete, myself and Philip had talked ourselves into it.

Innocent of the hell that lay ahead…

For the first time in my life, I continued running through the winter. I bought Joe Friel’s book “Going Long” and a HRM and started being a bit more scientific about my training. Instead of just going out running as hard and as fast as I could (and returning home ‘purple’ as my wife describes) I had my Lactate Threshold scientifically measured and trained to that.

It was a difficult year, though. My work was incredibly demanding, including a lot of travel to Africa – not conducive to structured training – and a very demanding family life with a non-athletic wife (bless ‘er). I knew I had to be doing at least 6+ hours a week, but in reality I was lucky to do 3.

Still, I lost several kilos of bodyweight very quickly, which for my frame was quite drastic, so much so I even went to the doctor for blood tests paranoid I’d got a serious disease… but in fact it was just the tri-training doing exactly as it was supposed to do.

Things were going well – my endurance base built extremely well, considering the circumstances. Before long I was able to run 12 miles without having a thrombosis… I could ride my bike 40 miles and still be able to sit down afterwards on anything other than cotton wool…. And I suddenly ‘clicked’ into being able to bilateral breath for 3000m front-crawling. I was chuffed… the race was on!

But on May 29th, everything changed.

I was just starting my important build phase 2.5 months to the race, when at work I was called into the boardroom at 5pm by the Managing Director. “I’m afraid…. Tough times…. downsizing….I’m sorry. Please clear your desk by tonight.”

5 years of loyalty, late nights and weekends working, doesn’t mean much these days.

Anyway, “great” thinks I, more training time! In reality, 3 hours a week became even less. I was too busy flying around Europe for interviews, job hunting, etc (and catching up with family life including my 2yr old daughter – quality time every Father should enjoy!). I found a new job, but then had to house-hunt 200 miles away, organise the removals with a 7 month pregnant wife and… well, you get the picture.

In between all this I managed a few long runs, a 60 miles bike and a few swims. My hill training involved finding my nearest ‘hill’ here in Norfolk and going up and down it 10 times for a total ascent of 1000 feet. Mmmm, things looking good for Norway!

The Gods weren’t finished with me yet, either. Precisely 2 weeks before the Norseman, I went out for a 12 miler, when 3.5 miles in I hauled up, screaming in agony. I tore a muscle in my calf quite badly. No mobile phone so I had to limp for the next 2 hours back home cutting across the countryside. I was in pieces by the time I crawled through our door….

The physio had a go for an hour on it – but when he said “you have to keep thinking positive” about it, I knew it really was as bad as his face implied…. 1 year’s injury-free training and I went and ripped my calf 2 weeks before the biggest day of my life…

The guys & gals on Tri-talk were fantastic, they offered loads of sympathy and advice, the best of which was not to run on it whatsoever before the race… something that really didn’t appeal to me. How could I start the toughest triathlon in the world literally not knowing if I was capable of running 10 yards or 10 miles?

I’d paid the money, I’d booked the flights, so there was only one way of finding out…


Norway

Thursday before the race was a 3.30am start, to join Pete and his support, Mark, driving down to Stansted to meet our third racer, Philip. Stansted was a melee of holiday makers and shell-suits tripping off to Benidorm for their annual skin-bake.

For us, however, Norwegian Air was efficient although most of the flight witnessed the three of us stressing whether our bike-boxes would arrive at the other end… which they did, unscathed. I also met up with Kevin, my support, in Oslo.

Two hired Toyota Avensis and a nearly 6 hour drive later, and the five of us saw Eidfjord for the first time. The fjord was black and placid, creviced between monstrous rock faces on all sides reaching into the swirling, shrouds of grey clouds 4000’ up. It was a daunting, intimidating and beautiful landscape. We drove down the Dyranut hill, our first climb on the bike. As we descended, the silence in our car was finally broken by a long string of appreciative bad language. Suddenly I realised how laughable my Norfolk ‘hill’ training was. I felt like a mouse facing up to a tiger. Now I knew I was in trouble!

Friday, our day of preparation, passed quickly – too quickly. I managed a 400m swim in the fjord to experience the severe forehead chill that froze me to the core, and a 20 minute bike ride on one of the less daunting sections of the hill. That also left me under no uncertainty of how tomorrow was to be!

3pm was the pre-race briefing in a large, dark gym. It began with a spotlight appearing on a Norwegian musician in the centre playing some enchanting local folk music on her fiddle, a haunting tune that set the atmosphere perfectly. The race Director then gave us the briefing – reasonable weather, no wind… but an unfavourable tide. It didn’t sound too much, so it was quickly dismissed as the five of us talked about it afterwards. Big mistake.

6pm we attended the ‘pasta party’ at the hotel and I had my first decent meal in about a week (yes, I know, but I’d had other domestic problems!) so had a full belly for the first time in many days.

Bed at 10.30pm, ready for our 2am start.

Unfortunately, with pre-race nerves, I managed the grand total of 15 minutes sleep. That was it. 15 minutes. Nothing like a good night’s sleep before the biggest race of your life! After lying their sweating for hours it was a relief to get up and drive down to the start at Eidfjord. Philip & Pete had both managed a good 4 hours, I have no idea how.

We drove down to the start and milled around with the nervous crowds at T1. After being ‘marked’ with our numbers, it was wetsuit on, farewell to Kevin my support and the three of us boarded the ferry, hearts pounding.

4pm we left the dock, but we sat rigidly downstairs on the comfy seating with about 40 others, all chatting and laughing nervously. We were glad of each other’s company… it would be mighty lonely to face these pre-race demons on your own…

The roaring sound of the bow-thrusters kicked in as the ferry found it’s final position and we looked at each other, all our eyes reflecting what was churning within. People started filing upstairs to the deck, so like automatons we joined the queue.

Emerging on the cold, wet deck, we saw the fjord in twilight for the first time. In the far distance the weak, orange lights of Eidford flickered. Between there and the 200 of us shivering on deck, the water was black, unruffled and intimidating. The sheer, dark cliffs that towered around us and the heavy, grey clouds completed the Stygian scene. I was mentally numb, now, I just wanted it to start.

The 10 minute warning was announced and the mass of green-capped, wetsuit-clad swimmers shuffled reluctantly to the edge. In the months leading to this moment I though this would be the worst of all the race. In fact I was mentally numb, now totally resigned to the situation. No turning back now.

Philip, Pete & I shook hands quietly and wished each other luck and one by one we stepped off the edge into the inky, cold water far below.

The cold water was not as shocking as I’d expected and I quickly surfaced, securing my goggles. “Get close to the shoreline” I told myself. But I’d left it so late jumping off the boat that the sonorous, deep horn of the ferry sounded the start before I could get anywhere near. And that was it, as simple as that, we were off!

I settled quickly into a rhythm – in fact I felt pretty good. Unusually, there were people behind me so things were going well. I angled in to the coastline as quickly as possible to avoid the oncoming current then just followed the cliffs as I breathed.

On we swam. And on. And on. “Dear God”, I thought, after what must’ve been an hour of hard swimming. “Those damn lights aren’t getting any closer!”. We were spread out quite widely at our end of the field, some were quite far out in the fjord. At one stage I saw bottom, which was alarming for a fjord that was supposed to be several hundred metres deep. When I looked up I found myself 5 metres from the shore…oops!

The swim was interminable. Navigation became tricky and I had to stop a few times to take off my goggles to peer into the gloomy distance to work out where we were headed – I couldn’t rely on the other swimmers as everyone was so widely spread out with seemingly no common direction. I finally hit the turn-point with 750m to go and it seemed like I’d been swimming forever. I was tired, but I still managed my front-crawl for 99% of the way so believed things were on track. It was huge relief to reach the beach and waddle my way inelegantly to my spot on T1. The rain was falling and it was a very damp transition.

“2 hours 10 minutes” Kevin piped at me straight away.

“What?!” I screamed, “that’s not possible!”

But it was. I knew deep down it was true, I’d been swimming forever but that current had lost me 40 minutes from my target time. I was in trouble.

A banana and a cup of tea later and I was on the bike. The temptation was to put my foot down in sheer panic to try to catch some time up, but as the first slopes of Dyranut made their presence felt, I knew that wasn’t an option.

The steep part hits pretty quickly and I rapidly changed down the gears until my finger threatened to break as I tried to find smaller and smaller gears that didn’t exist. As the climb toiled, more and more people overtook me, some lightning quick, others just crawled past. I was down to 3mph at some stages, my legs and lungs screaming. “damn you, Norfolk” whistled inside my head for hours.

Rachel (Mountaingirl) passed me half-way up the steep section, making reasonable headway, and shortly after I actually overtook someone which did wonders for my morale. But still, I suffered. Scenery? Was there some? I have no idea, all I had was a blinkered, tunnel vision of the few feet of tarmac in front of me and the streams of salty sweat rivuleting over my eyes, stinging as I pounded my legs, over and over and over.

It was 25 miles before I finally saw Kevin, at the top of Dyranut. I was exhausted. 2.5 hours my climb had taken, and as I approached the car I didn’t even have enough strength to get my feet out of the clips. Kevin caught me before I went over.

A warm brew and Marmite sandwich was a life-saver. By now Philip was apparently at Geilo – he was flying. Pete was also comfortably ahead… I knew I was a long way behind now.

Frustratingly, in my head I had the run down to Geilo as a nice long downhill. Fat chance. It was an insufferable undulation that technically was overall downhill, but practically had lots of long uphill drags. I’d really underestimated this section. I did finally catch up a Norwegian girl and as we pounded out the miles towards Geilo we frequently swapped places. She’d overtake me on the hills, I’d steam past her on the downs. A heavy rainstorm drenched us for half an hour which was very heavy going. My expensive glasses were obviously designed to attract rain rather than repel it, which made interesting riding at 35 mph down bumpy tarmac. Still, I managed to make a bit of distance on the Norwegian girl which chuffed me.

Geilo marked the half-way point and Kevin awaited with more nourishment. A race Marshall appeared and gave me some really good news.
“How’re you feeling?”
“Pretty good, actually, thanks.”
“Well, you’re in last place”.
“oh.”

Turned out, the girl behind me had announced she was quitting. I had the ignominy of now turning to the 4 big hills ahead of me knowing I was the tail-end of the field. My stubborn streak kicked in, and the first hill I stamped out in a frenzy of brute-force and bloody mindedness. That also caught me up with the other Norwegian girl I’d been tailing, so morale was up again.

Hill number 2. “Same again,” I intoned to myself, “come on!”. This was tougher. Much tougher. I was really hurting by the summit and Kevin knew it. His support was priceless and he kept me forcing down the energy drinks and solids when I could.

Hill 3, to my memory of the course profile, had been nothing but a small blip, so as I spun the cog, bend after bend, I awaited a summit that just never came. Oh how deceiving memory can be… what a climb…Still, I was catching the Norwegian girl. The descent from 3 towards Immingfjell is long and glorious. I achieved my max speed here of 41.1mph. I bottled out when my speedo hit 40mph each time – some of the roads were so bumpy it was bouncing the snot out of my nose as I hit the potholes at huge speed. It was becoming scarey.

At one particularly bumpy section, the lid from my aero bottle flew open and my power juice then began spraying over my face at 30mph… how do you take a hand off the handlebars to close it? You can’t. and I suffered. I was drenched, blinking sticky gumph from my eyes whilst trying to keep my bike upright at vast speed.

At last, the Immingfjell turn arrived and the final ascent began. Last hill! “Thank God” was all I could muster as Kevin passed a gel on the move, and the climb began.

It was a climb that became a slog, that became a bitch that became hell on earth. On, on it went. My legs were burning, my lungs were sore, my chest ached as my heart-rate roared. It never seemed to end. Climb, climb, bend, climb climb bend…. they’d warned me about this one – how true they all were. This was as bad as Dyranut… no worse, I realised. This wasn’t just a sting in the tail, it was a full baseball bat in the nuts.

2/3 of the way up, I had nothing left. I’d given it my all, my body was screaming at me to stop, my mind was just saying “enough”. I don’t know how, but I kept going. I was at my end and beyond, but I did it. At the penultimate bend I drew to a stop next to the car. I had nothing left in my legs as I slowed and I didn’t even try to unclip my feet. I just came to a stop and fell over sideways, onto the road, feet still clamped to the pedals. I didn’t even feel the pain. Kevin came running across and helped me out of the clips. I think he was quite shocked at my state, I was too tired to care.

But the important thing was, I’d made it. I’d reached the top of this bastard hill. I’d beaten it despite all it had thrown at me. I knew it was all downhill from here…

But it wasn’t. Another damn plateau! It dragged on and on, and I felt denied of my downhill. Some Marshalls drew level with me and confirmed that the bike cut-off had been extended from 5pm to 5.30pm because of the swim conditions. I had less than an hour and it was going to be close they advised.

That was it. Head down, Keving went ahead in the car and as the massive descent began he ‘sighted’ the hairpins for me. 40mph stayed steady on the speedo and Kevin had trouble staying ahead of me. I was flying, and #@?# myself. I’d never gone so fast for so long. My hands and wrists ached on the handlebars and brakes as the bike rattled and roared over the poor tarmac at speed.

Mile after mile passed with unceasing downhill slope – this was glorious! I very quickly caught up and passed the Norwegian girl as T2 approached and screeched in with 10 minutes to spare. I’d achieved my target time of 10 hours on the bike almost to the minute, I was on a high. I quickly changed and set off for the Marathon. This, of course, was my big unknown. How was my calf muscle going to react? Could I run 10 metres, could I run 100? I still didn’t know. “I’ll walk the first mile or so,” I advised Kevin.

In fact I immediately burst (no, shuffled, should I say) into a run, and it felt ok. For the first time since tearing the muscle I was running and it felt ok! I was so relieved. But my guts obviously didn’t share my delight. All day of high-energy gels & liquids and my guts were in bits. I had to stop. I forced myself to keep going but every mile or so I had to walk to try to ease the pain in my abdomen. It became a battle.

The Norwegian girl overtook me and pulled just ahead. Her support crew and Kevin had been working together now for a while and camaraderie was building up between the teams. This was what the race was about and despite the pain I almost began to see the pleasure in this sort of activity. Amazing what 15 hours of sugar can do to the brain. Kevin ran with me for 2km at a time off and on, but I couldn’t talk. Every single ounce of energy that was being sucked from my depleted body was channelled into keeping my legs going, left, right, left, right, left… I didn’t have enough energy to even use niceties like ‘please’. “water” was all I could breath to Kevin who dutifully put the bottle into my weak grip.

But I was still going. I caught up another young Norwegian girl, who’s father was alongside on his bike. He kept dropping back to offer words of support periodically, which although I couldn’t answer, I appreciated.

The miles past painfully, interminably, numbly. I was climbing my own mental mountain whilst my body went deep into its reserves to deliver. I knew I had to keep running to Zombie Hill, I knew to reach cut-off I had to keep going.

3km to the bottom of Zombie and the Marshalls told me I was “50-50” to make the final 32.2km cut-off and would need to “turn on some speed”. I could see in their eyes they didn’t think I stood a chance. “Bollox” I thought stubbornly and dug deep. I caught and overtook the young Norwegian girl and steamed those 3km faster than any other part of the course. I was flying. Kevin forced a salt table down my throat as Zombie Hill took the run from my legs. 1 hour 15 to make cut-off 7km ahead. I was cutting it fine.

At the bottom of the hill I asked the Marshalls if they’d extended the cut-off to go inline with the bike extension. “No”.

That was it then. I had no choice. I took Zombie Hill like my life depended on it. Head down, legs pounding, arms swaying. I drove my exhausted body harder than I thought possible. It was hurting, I didn’t even look at my heart-rate, I knew it was high, it didn’t matter. My deadline was looming.

My exhausted brain tried to run the speed-distance calculations over and over as I pounded the kilometres upwards. I went over it so many ways, but I still kept coming up as marginal, until my mind was so tired I couldn’t even think straight. Kevin was getting concerned with me, as he could see I was really zoned out now. I knew I was. But there was only one thing on my mind. Cut off. Harder, I drove myself. I caught up the young Norwegian girl and stormed past her. Further, on and on that damned hill went, bend after bend upwards… The other Norwegian girl was in sight at last. I pushed again and caught up with her. It was dark now, although I didn’t really notice.

As I drew level a black car came down slowly to us and pulled over. The race Director and Medical Officer appeared.
“I’m sorry,” his words came out as a long apology that failed to register properly in my head. “You’re not going to make cut-off”.

“I am!” I implored. We had 20 minutes and I guessed around 2km to go. I could do it! I begged him to let me make cut-off, asked that he did the right thing and added the same extension on to this cut-off as they had to the bike.
“No, I’m sorry” he kept apologising. I persisted, pleaded. The Medical Officer then piped in. “I’m the Medical Officer and officially saying you can’t continue.”
I just looked at him, my body barely held upright, my mind numb, exhausted, empty. I couldn’t believe he was taking this away from me.

They returned to their car and went back up the hill. I stood there, staring into space. Seventeen hours and ten minutes I’d been going. I’d got enough left in me to finish this race. I had 5 miles to go. That was all. 5 bloody miles to finish my first Ironman distance.

Kevin ran ahead up the hill to fetch the car. I just stood at the side of the road, lost, my head down, too tired to be angry or upset. I just felt like my soul had been ripped out of my body. I’d given everything today, I’d pulled every reserve I could squeeze out of my exhausted frame to get me to this point. I’d driven my mind to the limit of its capability. And it hadn’t been enough.

Kevin arrived and drove me to the hotel. I clocked the distance. I had been exactly 2000 metres from cut-off, with 20 minutes to go.

On the plane home this morning, the first time my head was clear enough to do some sensible thinking, I worked out that, had I continued on at the same speed I had done up to that point on Zombie Hill, I would’ve missed the cut-off by precisely 2 minutes.

I can’t write more about that night, I actually find it too upsetting now. A year of training, a year of mental focus on this one day…Those countless cold, snowy, wintry days when I’d driven myself through the biting winds thinking of this one day to keep me going. This had been the biggest goal of my life, this was what every waking moment of the last year had been gearing towards.

And I’d failed.

I don’t think anyone who hasn’t experienced something like this can truly appreciate the sense of failure it burdens one with. I stood and clapped the next day as Philip and Pete were deservedly awarded their black T-shirts, all the while forcing a smile as that dark, painful knot in my stomach pounded its ‘failure’ message, over and over, stamping it into my heart lest I forget.

It’s easy to be bitter. But at what? The tide that lost me 40 minutes on the swim? The unfairness of extending the bike cut-off but not the Marathon (and thus making it even harder to do the run)? Stopping me before I could even try for the final cut-off?

What’s the point.

Well, the point comes back to the very beginning of this rather verbose entry. The second reason for doing this blog.

As I sat in the hotel room at 1am after the race, exhausted and numb, I said to Kevin I was never coming back. I’d been robbed of the biggest achievement of my life and there was no way in hell I was ever going to come back here again.

During the awards ceremony, as my stomach roiled and tightened in anguish, I realised something. I have unfinished business here. I set out to finish this race, and I’m going to f*cking do it. I swam for over 2 hours up that damned fjord and still kept my rhythm. I beat those damned hills, despite the lack of any hill training. I ran 20 miles and still had enough left in the tank to get to 26. I know I have the endurance to complete this race. All I need know is some luck and some speed.

So. I have another year. This blog, if anyone ever reads it, stands testament to what my goal is for 2009.

That bastard is not going to beat me again.

Mon Aug 11, 2008 5:56 pm Mrs Slacko
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Fantastic report. Welcome to Ironman. Sometimes we triumph and sometimes our goals move beyond our reach, but never ever consider labelling your attempts as 'failed'. Ironman by it's very nature has things beyond our physical control, outside of our preparation, you must mentally prepare for that alongside the physical prep. Welldone at a magnificent performance, there's nothing non-iron about your day, nothing at all. Be proud and nail the basta*d next year! Welcome.
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Mon Aug 11, 2008 5:56 pm Snowblind
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Angus - you did much more on Saturday than most people will ever do in their lives. You turned on the start line gave the entire race 100%, you should be really proud of that.
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Sprints / Olympics '11

Mon Aug 11, 2008 8:21 pm Bainsy
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Good on you mate. I have no doubt that htis time next year i will be raising a glass to a man with a new black t shirt.........with that attitude and some quality training there is no doubt.

I am just sorry i did not get to meet you in Norway. All the best and i look forward to reading of your progress on your new blog!!
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2006 IM CH, 2007 IMF, 2008 Norseman, 2009 100 hour Raid Pyrenees, 2010 Marazion, 2011 AXtri, 2012 - White Horse Challenge, Tonbridge, 2nd baby, 2013 - Aberdeen to Southampton bike, 2014 Gauntlet

2015 ?

Mon Aug 11, 2008 8:58 pm savaloy
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Wow, that's some first blog there Gus. Gutted for you being told to stop, but big time respect for comitting to 2009 Cool
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Mon Aug 11, 2008 10:16 pm Sue
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what a journey to the start, with all that was thrown at you, but you got there
--then not finishing
--but only 2000m and had 20mins left. Now that is sad, annoying, all emotions. Well me thinks you can "think" of yourself as doing an IM, after all 10% less distance is acceptable in IM races. Me thinks you can do an IM, hecky flip you took one of the worse ones to do and only 2000m lacking and had 20mins left.
So mind made up for next year, time to plan n train, time to balance with family n work
--you'll be an IM this time next year
--we'll make sure you are Wink
Hey, well done for this year Cool
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Tue Aug 12, 2008 9:05 am MrsTricky
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Crying or Very sad Hug

Gus, I am so gutted for you. So gutted. The story of your race has had me in tears - you have described the experience with such feeling, such vivid images of just how tough it was out there.

When I passed you on the bike I could tell that you were a fighter and that you were determined to get to the end, no matter how hard it was. I knew that you were close behind me on the run (I saw your support) and that you must be still fighting hard. To fight hard up Zombie hill is the hardest thing ever - it just sucks the life from you - but you were so nearly there, so nearly there.

And that is what you have to hold in your head. You were so close, so close, and next time you will make it. You know now that you can do the course, you can survive a seemingly never-ending swim, you can climb those relentless hills on the bike, you can get yourself to the bottom of that awful hill in good time. You can do it and you will do it. You have experienced something incredible and learned so much from it, you have achieved something truly amazing and you should hold your head high with pride. Remember what they say in the race notes - everyone is a winner. That includes you too.

Tue Aug 12, 2008 9:22 am Lizzie
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Epic first blog Gus - what a great report. Sorry that it didn't work out as planned, but it definitely sounds like you have the mental strength you need - I'm sure that next year you'll nail it.
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Gus' Triathlon History & Race Plan
 
2017
May - Loch Loman HIM?
July - Cairngorm HIM?
Sept - St Andrews HIM?

2016
Nowt!

2015
Nowt!

2014
Dec: Challenge Bahrain HIM
Sept: Wasdale HIM

2013
Oh dear Lord, this is getting embarrassing.
Fatter. Just Fatter.

2012
Write-off again! Got even fatter & lazier...
Another wasted year.

2011
Write-off! Got fat & lazy...
Wasted year.

2010
Norseman Xtreme (Norway)
HIM self-supported (UK)


2009
Norseman CANCELLED
Self-supported HIM CANCELLED
Wetherby Tri CANCELLED


2008
Norseman Xtreme (Norway)
Self-supported HIM (UK)
Norwich Olympic (UK)
Fritton Lake Olympic (UK)

2007
Cambridge Olympic (UK)
Norwich Olympic (UK)
Fritton Lake Sprint (UK)

2006
Got fat & lazy

2005
Geneva Sprint (Switzerland)
Nyon Sprint (Switzerland)

Who on earth is this Gus anyway ?
 
North Yorkshire born & bred, but spent five years in the dark, wet depths of Cumbria as a teenager. Loved those fells!

Newcastly Poly for one year, but got kicked out for enjoying myself too much, then North Staffs Poly (yuk) for 3 years studying Estate Management. Ended up as a Chartered Investment Surveyor for 10 years, living in London, Leeds and finally Glasgow (lived overlooking Loch Lomond.... most beautiful place on earth).

Career-changed during my mid-life crisis at 30: Threw away a high-flying career to go to Plymouth Uni for 1 year then spent the next 5 years working offshore all round the world in the oil industry.

Back onshore in 2003: Marketing Manager in Norwich, then Geneva, then Lowestoft (wow, glamorous!). After being VP Africa for an oil exploration company in Surrey the recession kicked me out and sitting twiddling my thumbs!

I had an awful French, gold-digging wife who developed mad cow disease, divorced me after just 5 years and walked away with my two baby daughters a very wealthy woman, leaving me facing bankruptcy. Sadly we learn by our mistakes.

Got into Tri's after my 53yr old boss in Geneva shamed me into doing one after he completed the Geneva. Once started, quickly hooked!
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crapus maximus
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Last Visit: Sat Oct 14, 2017 9:51 pm
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Last Blog Posts
 
Lactate bloody Threshold woes
Mmmmmmmmmojo?
Is this a start?
Challenge Bahrain Race Report - 6th December 2014
Wasdale Triathlon Race Report
Norseman 2010 Race Report

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Total posts: 387





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