London Fields Lido
Very busy so difficult to get any rhythm. Set-out to do ten 200s on 3:15 but just too crowded. Did 30 mins at tempo/fast.
6.2.13 - Pilates with Michael
11 years ago
Monday, 29 June 2009
Sunday, 28 June 2009
27th June - Bike
London to Brighton (from Westminster)
94.25km - 3hrs 18:05 (massive PB, previous best 3:59)
ascent 917m
Felt good, great weather, slight headwind. Slowed down by heavy traffic around Dulwich, Streatham, Croydon area. Held a good pace from Croydon to Brighton including a fast Ditchling climb split of 6:56.8 (only 3 seconds slower than my PB on the Beacon).
94.25km - 3hrs 18:05 (massive PB, previous best 3:59)
ascent 917m
Felt good, great weather, slight headwind. Slowed down by heavy traffic around Dulwich, Streatham, Croydon area. Held a good pace from Croydon to Brighton including a fast Ditchling climb split of 6:56.8 (only 3 seconds slower than my PB on the Beacon).
Wednesday, 24 June 2009
20th June - Mountaineering
Buttermere, Fell and Rock Climbing Club meet
15 miles
Buttermere, Robinson, Great End, Honistor, Haystacks, Red Pike, Buttermere
15 miles
Buttermere, Robinson, Great End, Honistor, Haystacks, Red Pike, Buttermere
Tuesday, 16 June 2009
16th June - Bike
Hackney, Isle of Dogs loop
30 minutes medium/fast
Good to stretch the legs a bit after the weekend.
30 minutes medium/fast
Good to stretch the legs a bit after the weekend.
Monday, 15 June 2009
14th June - Half-Ironman Triathlon
2009 UK Ironman 70.3 (Half-Ironman) Champs, Exmoor
Total time - 5:20:25 (PB by 35 minutes)
16th out of 136 in age category, missed out on world champs qualification by just 1:50!!!
Great day, really pleased to slash my PB for this course (5:55). After an average swim I had a strong bike leg and PB'd by 14 minutes feeling good on the hills. Despite a lack of run fitness and training I did a good PB for the run off the bike on this course which is also quite hilly. Very happy to run through jelly legs quickly and strongly throughout.
1.2 mile swim - 35:19
T1 (4:14)
56 mile bike - 3:01:02 (PB)
T2 (1:57)
Half-marathon - 1:37:55 (PB)
Team Whinfell Harriers: Fordy 5:50, Champ 6:15, Crazy-horse 6:22, Maurice 6:55 - great efforts by all.
Total time - 5:20:25 (PB by 35 minutes)
16th out of 136 in age category, missed out on world champs qualification by just 1:50!!!
Great day, really pleased to slash my PB for this course (5:55). After an average swim I had a strong bike leg and PB'd by 14 minutes feeling good on the hills. Despite a lack of run fitness and training I did a good PB for the run off the bike on this course which is also quite hilly. Very happy to run through jelly legs quickly and strongly throughout.
1.2 mile swim - 35:19
T1 (4:14)
56 mile bike - 3:01:02 (PB)
T2 (1:57)
Half-marathon - 1:37:55 (PB)
Team Whinfell Harriers: Fordy 5:50, Champ 6:15, Crazy-horse 6:22, Maurice 6:55 - great efforts by all.
Thursday, 11 June 2009
Saturday, 6 June 2009
6th June - Bike
Hill reps on Ditchling Beacon, Sussex with 30 min warm-up and warm-down ride in from Haywards Heath.
10 reps (@ 1.44km, 135m ascent, average gradient 9.4%)
Total session time (up+down 1 hr 36:15)
Really wasn't looking forward to this session and it was a killer but I felt strong and did a PB by 14:42! Last did this session on 8th Nov 2008 where I averaged 8:16 per uphill lap. This time I did 7:11 per uphill lap, laps were more consistent and faster. Feel much happier about next weekend's hilly half-ironman course having done this session.
Splits for uphill reps:
7:09.4
7:05.3
7:04.3
7:09.4
7:16.2
7:15.4
7:28.8
7:20.4
7:09.6
6:55.3
Average lap 7:11
10 reps (@ 1.44km, 135m ascent, average gradient 9.4%)
Total session time (up+down 1 hr 36:15)
Really wasn't looking forward to this session and it was a killer but I felt strong and did a PB by 14:42! Last did this session on 8th Nov 2008 where I averaged 8:16 per uphill lap. This time I did 7:11 per uphill lap, laps were more consistent and faster. Feel much happier about next weekend's hilly half-ironman course having done this session.
Splits for uphill reps:
7:09.4
7:05.3
7:04.3
7:09.4
7:16.2
7:15.4
7:28.8
7:20.4
7:09.6
6:55.3
Average lap 7:11
Friday, 5 June 2009
4th June - Run
Ran from Westminster to Battersea Park with VB, then did two tempo laps and 5 hills.
55 mins
Feeling pretty comfortable.
55 mins
Feeling pretty comfortable.
Monday, 1 June 2009
1st June - Swim
London Fields Lido
1.5km - 28:13.9
1st kilometre with pull buoy. Feeling ok, loads of muppets in the pool.
9:03.4 (pull buoy)
9:41.9 (pull buoy)
9:28.6
1.5km - 28:13.9
1st kilometre with pull buoy. Feeling ok, loads of muppets in the pool.
9:03.4 (pull buoy)
9:41.9 (pull buoy)
9:28.6
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