Andy's Training Diary

Current programme: Winter base: build up swim distance to 2k, runs to 10k, do one long ride a week and introduce olympic weightlifting in a light, explosive way to get some plyometric power.

Best Times:
Half-marathon 2:12.
10k run 59:00
10 mile bike time trial 27:47.
400m swim 9:13
Best Lifts:
Squat 140kg (308lb)
Deadlift 170kg (374lb).
Triathlons:
May 2006: Wellington Novice (200m swim / 13k bike / 3k run). Popped my cherry and did it on a fixed-wheel bike to boot. Swim: 6:26; Bike: 34:52; Run 14:47. Total: 56:05.

June 2006: Burnham Tri - 1:32:56 - 15:00 swim; 42:30 bike; 35:26 run.

June 2006: Bude - My first OW event. Swim: 00:26:30, Bike: [/i] 00:38:47, Run: 00:31:21; Total: 01:36:38

September 2006: Cotswold - 40th in age group G (35-40) out of 53. Swim 09:12, Bike 38:32; Run 23:19; Overall 01:11:04

Training Diary

July 31, 2006 -

Open water swim in heavy, grey conditions. Some truly dreadful sighting issues but rhythm and pace were better than before. Next time do the full slow-group course!

July 30, 2006 -

Good swim session this morning: Sunday mornings the pool is quietest. 30 lengths / 750m, mostly in 75s after a short warmup. One 100 before warmdown. Satisfied.

July 29, 2006 -

Run 6k in 34:44, immediately followed by shaping workout (3x9s in curl, shoulder press, crunch and reverse crunch superset). First sighting of cephalic vein. Booyah.

July 28, 2006 -

20 miles commute, 30 minute swim (wrong session, couldn't dodge kids enough and my gogs started to leak, bah).

July 26, 2006 -

Time trial! Route: Rewe-Cowley loop, 10 miles. Conditions: Evening, hot, light wind.

Me: 27:47, average speed 21.6mph. Chuffy: 27:33, average speed 21.8mph.

Total miles for the day, 40.

July 25, 2006 -

6k run in 34:38, nice and free, some lower-leg recovery drill and general goodness. Weigh-in 87.8kg.

July 24, 2006 -

20 miles hard and fast with a video camera on my head (!).

July 23, 2006 -

Short swim, good form but no mental focus - not enough sleep.

July 22, 2006 -

Shaping db weights, 12kg, 9-10-9.

Steady jog to the Deathtree and back; 6km in 36 min. Tried my spanky new running bottle and Nuun hydration tabs for the first time. Nuun is nice. the bottle is a faff. Weigh-in: 88.2kg.

July 20, 2006 -

20 miles bike, steady in the heat.

July 17, 2006 -

Open-water swim with the tri club. Still at the back of the bus, but I think I've identified some of the critical problems with breathing I was having, so that's progress.

July 16, 2006 -

36 nice solid lengths in the pool. Practising body position and zipperskate and arm entry.

July 04, 2006 -

24 miles fixie; 2x10 mile fast commute plus errands, felt good and strong. Also: bodyfat calipers, 4-site test, 17.5%. VAT fat :)

July 03, 2006 -

Pool: Skill drill, no focus, bit of a short blah session. Joined so can go all I like now.

July 02, 2006 -

50km fixie shakedown and limber ride round the Somerset Levels, taking in Cheddar for spice.

July 01, 2006 -

3k run in the AM (aborted 'cos of hayfever!). Open-water skills session with Elaine in the Huntspill PM.

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