Shurdington Tri Club

Date: May 10, 2009

And today I did!!!

Date: May 12, 2009

a 4.23mile treadmill run in 30minutes at an avg. HR of 143.

Perhaps we should have a treadmill challenge - who can cover the most distance in 30mins on a treadmill? Evidence via camera photo from of digital readout of the treadmill :)

Date: May 14, 2009

7.09K run in 30 mins. Heart rate ..... through the roof

Date: May 16, 2009

a 7km run this morning before breakfast (bumped into Stoddy and Le Fassett) then football training - a Cougars friendly win!!

Also did a great swim yesterday morning at the Lido.

Training ride tomorrow which will be a couple of hours - lets hope the weather holds off.

Date: May 16, 2009

....and another 8km run this afternoon :)

Date: May 18, 2009

Absolutely nothing! I was planning a treadmill session but after yesterdays exertions my legs were jelly.

Tomorrow maybe a treadmill challenge!

Date: May 18, 2009

Pyramid Swim session. 100/200/300/400/300/200/100m
Lewis is now asleep so off for a 5 mile run.

Same swim planned tomorrow morning, and the treadmill challenge in the evening.

Date: May 20, 2009

Yesterday was a treadmill challenge where i managed exactly the same distance in 30minutes as i had on the previous attempt. I tried a different strategy where i wanted to finish faster and fell foul of the fact that the treadmill doesn't go faster than 12mph!

Today was a visit to the Lido for pyramid sets 100m, 200m, 300m, 400m 300m, 200m, 100m. With the first 200m is a time of 00:03:26.

Tomorrow is Telford and the gym..

Date: May 22, 2009

Great sessions today - nice and easy 4km to the lido then 1600m swim followed by 4km home.

All good!

Date: May 25, 2009

@mbosano and @martyglos completed the 55.6km route over Cleeve Hill this morning...

Date: May 27, 2009

9km run in 38mins...

Date: May 30, 2009

had a pretty good week - mastered the rapid 40min workout at work! a 10km hard sprint on the gym bike followed by some weights and resistance work and stretching. Done that twice this week and managed another 9km run yesterday - was a bit hotter so time was 39mins, a minute slower than Wednesday.

Tomorrow is a brick session - 7:30 start with a 25-30km ride then a run afterwards. the forecast for the weekend is great so should be a brilliant start to the weekend....

Date: May 30, 2009

27km bike ride over and back over Cleeve Hill....decent ride for a short workout time!

Date: May 31, 2009

Brick session with the 'club' - hour ride through Churchdown and then up Birdlip Hill followed by a run just short of 5km. These fellas are quicker on a bike than me but cannot touch me on a run :)

Perhaps i should try to manipulate things towards being a running club??!!??!

Date: Jun 1, 2009

10.69km in 20mins on a gym bike, then 3 miles on the treadmill in 20:53

Date: Jun 3, 2009

02/06 - an 8km run in around 37mins - nice and slow as it was hot-hot-hot

Date: Jun 3, 2009

Last brick session before Blenheim at the weekend - 17.6km on the bike in 00:34:18 followed by a 4.5km run in 00:18:51. Used shoes (bike and running) without socks ahead of weekend as not used then without before. Probably not recommended in the run up to a race but both shoes are well used and worn in so didn't forsee any problems...

Very muggy out there ans sweating like the pig that knows he's dinner right now!

Date: Jun 4, 2009

Nothing...

Date: Jun 5, 2009

05/06 - Lido swim, 32x50m in 00:28:07

Date: Jun 12, 2009

What with the Blenheim Tri last week i have had an easy week on the training...

Monday - day off
Tuesday - 9.11km run
Wednesday - day off
Thursday - 1600m swim (64x25m)
Friday - 7km run and then a 22km bike ride
Saturday will be a rest day too although i will be up and out early for a football tournament first thing ahead of travelling to Windsor for the main event :)

Date: Jun 16, 2009

If you can't go long or fast then go er short and slow!!

16/06 - 11.26km in 52.56mins

Rest day tomorrow

Date: Jun 20, 2009

18/06
10.55km on gym bike in 20mins followed by
4.81miles in 30mins treadmill challenge (an increase on the previous pb of 0.01 mile or 16metres!!)

19/06
32.6km bike ride in 1hr5mins

Date: Jun 24, 2009

i didn't train at the weekend :( this week so far has been pretty good but all running...
22/06 - 9.3km on a treadmill in 40mins
23/06 - 11.25km on the road in 56mins
24/06 - planning around 8km road run but very easy pace...

Date: Jun 24, 2009

10.23km in 47:49min

Date: Jun 30, 2009

26/06 - 32.5km bike in 01:04:00
28/06 - 20.50km bike then 11.30km run
30/06 - 10.59km gym bike (20mins) then 5mile run (35:02)

Date: Jul 1, 2009

11.3km (7miles) in 49:48

am i the only one that uses this???

Date: Jul 1, 2009

1 hour core stability at lunchtime.

31k bike ride in 1:02.12 tonight

Date: Jul 2, 2009

Terrible session today - set out to do 20km on the gym bike but never made it beyond 15km and that was in 29:42. Felt empty, no energy and very weak. Not sure if it's a hangover from yesterdays run where i pretty much bonked at 8km or that i am not eating enough to refuel my endeavours...will try an on the road bike ride tomorrow morning first thing and see how that goes - alternatively i may stay in bed ;)

Date: Jul 2, 2009

June 2009 stats...

Swim - 5.45km (01:44:12)
Bike - 207.69km (06:53:01)
Run - 112.96km (08:29:18)

Not good enough!

Date: Jul 2, 2009

3 x 500m swim sets. Whisper it but actually starting to enjoy swimming. 30 min treadmill challenge tomorrow.

Date: Jul 3, 2009

lunchtime bike ride - 20.5km up to Prinknash Abbey then Birdip in 46.22 (lots of uphill)

evening at the Lido - 2x500m 1 in 08:50 and 1 in 08:51

Date: Jul 12, 2009

Monday 6th - REST DAY
Tuesday 7th - 20.3km RUN (01:37:00)
Wednesday 8th - 8km RUN (00:34:40)
Thursday 9th - Esporta Tri Trial - 20km RIDE (spin bike) / 5km RUN / 0.5km SWIM (36:02 / 21:37 / 08:58)
Friday 10th - 20.5km RIDE (hilly) (00:46:29)
Saturday 11th - REST DAY
Sunday 12th - 33km RIDE / 14km RUN

Date: Jul 13, 2009

Monday 13th July - 5miles /8.04km (RUN) in 00:31:04

Started out with a 5miler in mind in around 34-35mins then considered the treadmill challenge and set off on that. Reached 4.79miles in the 30minutes which doesn't beat the current although would put me in 1st, 2nd and 3rd on the leaderboard :) so decided to push on for 5miles. An avg. of 00:06:13 per mile although this is on a treadmill and not the open road. Turned out to be a decent speed session after yesterday's longer/slower effort.

Date: Jul 15, 2009

Today was a good day - after an enforced rest day due to commute and work pressures i managed a decent run of 16km (just under 10miles) in 1hr12mins. Made me realise how much i love running more than anything!

Date: Jul 16, 2009

10.32km in 00:45:39 - first 5 km quick then sloooooow - peeing down with rain too!

Date: Jul 21, 2009

1500m swim - 28min 12 secs

6.1 mile run - 42:09

Date: Jul 28, 2009

Been having rubbish couple of weeks training.....

22/07 - 20.5km RUN
24/07 - 20.50 CYCLE (hilly course for short sharp training)
24/07 - 2.5km SWIM (50 lengths of the Cheltenham Lido - metres or yards it was a long way!)
26/07 - 33km CYCLE followed by a 12km RUN.

It's now Tuesday night an i am struggling to see what i will be able to fit some training in....it's London on Sunday - eeeeek!

Date: Aug 10, 2009

29/07 - RUN - 9.46km 00:41:51
31/07 - BIKE - 20.64km 00:39:18
02/08 - LONDON TRIATHLON
05/08 - RUN - 11.23km 00:50:47
07/08 - RUN - 16.33km 01:16:10
08/08 - RUN - 16.29km 01:13:11

Date: Aug 31, 2009

August totals:

Swim - 1.5km in 00:29:10
Bike - 78.61km in 02:34:41
Run - 159.17km in 12:15:48

Really poor!

Date: Sep 1, 2009

5miles/8.04km on treadmill in 34:08 followed by a weights session...

Date: Sep 3, 2009

5miles/8.04km on treadmill in 33:06 (1min and 2 seconds quicker than Tuesday) followed by a weights session...

Date: Sep 7, 2009

04/09 - RUN 20.53km/12.75miles in 01:33:06
06/09 - BRICK - CYCLE 32.9km/20.44miles in 01:07:23 followed by RUN 7km/4.34miles in 00:31:13

Date: Sep 8, 2009

08/09 - RUN 8.04km/5miles in 00:32:22

Date: Sep 15, 2009

11/09 - RUN - 20.63km/12.8miles in 01:32:00
13/09 - BIKE - 33km/20.5miles in 01:15:00 / RUN 7km/4.34miles in 00:28:59

Date: Sep 15, 2009

10/09 - RUN (Treadmill) 5miles/8.04km in 00:31:01

Date: Sep 15, 2009

15/09 - RUN 2miles in 15:35 on treadmill - got caught short so nipped to the bathroom when i got back no treadmill available so ROWED 5km in 20:26. Used to be able to do that much closer to 19minutes so may incorporate rowing into regime as a good cross training exercise.

Date: Sep 17, 2009

16/09 - RUN - 12.48km/7.75miles in 00:57:58. Rubbish run, right calf felt knotted at 5km and then hung on to get home.

17/09 - GYM BIKE and RUN - 10km/6.2miles cycle in 00:18:16 followed by 4.02km/2.5miles on treadmill in 00:20:00. Calves were both tight but the cycling first helped warm them up and loosen them a bit, the run was then very easy paced. Going to have to revise my plans for a 24km run tomorrow as the calves will not be up to it. Probably get out on the bike instead...

Date: Sep 21, 2009

18/09 - CYCLE - 47km/29miles in 01:39:33
20/09 - CYCLE - 47km/29miles in 01:40:00 (same ride as Friday, today with http://twitter.com/stoddy72)

Date: Oct 6, 2009

05/10 - Day 1 of Thames Trot training! 5km / 3.1miles in 00:20:13 on a treadmill...

Date: Oct 6, 2009

Day 2 of Thames Trot training! 5km / 3.11miles in 00:22:06 on a treadmill...