Braak!
Lock up your hindbrain, it's Andy's Bucket-o-Memes

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

Use this link to directly, permanently reference this blog entry November 30, 2006 -
5k lunchtime run with a 5:45 lower-pace alarm as a nag. Worked a treat: average speed was 5:31/km, average HR 154. And the magic box has promoted me to Level 7.5 - which apparently makes me a regional level endurance athlete!

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Mediocre morning swim, not enough sleep.

Use this link to directly, permanently reference this blog entry November 27, 2006 -

90 minute swim session in sunny Scotland... tumble turns and TI swim golf: my opening handicap is 102, RB made 93.

Use this link to directly, permanently reference this blog entry November 26, 2006 -

Nice steady ride, 22 miles or so in an hour and a half around the North side of the Forth. TE2.5, exactly the recovery workout I needed.

Use this link to directly, permanently reference this blog entry November 25, 2006 -

Run: 6 km in 35:40, TE 4.0 (!), AHR 148, almost all zones 2 & 3. Average speed 5'51/km, so not bad for base. Need to pick it up!

Use this link to directly, permanently reference this blog entry November 22, 2006 -

20 miles bike, two nice easy sessions which came out at TE 2.9 and 3.1 respectively. And that makes five days of work on the trot, so I'll call tomorrow a rest day.

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Body fat: 14.4%

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Short lunchtime run, two laps of the hospital site, 4.6km, average speed 5:06/km which is close to the 50-minute 10k pace I was aiming for. Ave HR 160; max 178; 350cal, almost all zone 3 (hard);, TE 3.6.

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Did a resting heart rate test last night, laying down reading a bit of Gormenghast just before bed. 56bpm. Wow!

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Nice swim workout (again, AM, after ECA but before breakfast). 2x50m warmup; 2x200m; 4x50m fist drills (ooh, hips!); 500m. Total 1200m, 45min.

Use this link to directly, permanently reference this blog entry November 19, 2006 -

An afternoon's track riding at Calshot velodrome: not the biggest workout but lots of fun and some good soreness.

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Breakthrough swim workout: First 500m set. That was the icing on some warmup lengths, a couple of 200m sets, and about 200m of 45-second lengths. Total about 1000m.

Use this link to directly, permanently reference this blog entry November 18, 2006 -

Short run to test out the Suunto T3 and footpod; 2.6 miles, at about 9:20/mile pace, TE 3.7.

Use this link to directly, permanently reference this blog entry November 16, 2006 -

10 mile commute in, regular firm intensity. New toy says that was an average HR of 130, peak 171, TE 3.2 and 512 kcals burned. Which justifies the cheese scone >:)

10 mile ride back was TE 3.0, similar numbers otherwise, bonked hard a mile from home as I had a bout of viral gastro coming on. Lovely.

Use this link to directly, permanently reference this blog entry November 15, 2006 -

20 minutes on the rollers, 250 cals burned, Suunto training level 3.

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Nice morning swim, 750m with a 300m set. Lost my focus when it got crowded.

Use this link to directly, permanently reference this blog entry November 13, 2006 -

45 miles at a steady pace with the Wells triathlon mob.

Use this link to directly, permanently reference this blog entry November 08, 2006 -

Ball crunches, 3x20.

Use this link to directly, permanently reference this blog entry November 07, 2006 -

Evening swim: 750m, high-elbow drills.

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Rubbish wheezy morning run: 2.5km.

Use this link to directly, permanently reference this blog entry November 05, 2006 -

64 mile steady run out to Barnstaple and back.

Use this link to directly, permanently reference this blog entry November 04, 2006 -

Crummy 1 mile run before everything cramped and went wheezy. Walked back. Bah.

Use this link to directly, permanently reference this blog entry November 02, 2006 -

4 miles fixie errands on Lance. Legs tired!

Use this link to directly, permanently reference this blog entry November 01, 2006 -

20 bike miles.


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