My main sport is running and I'm doing lots of cross country and road racing in the next few months. I have now stepped in to doing triathlon as well so am training my cycling and swimming. I have one in March 400m/18 mile/7 mile and one in June 1.2 mile/55 mile/ 13 mile.
Starting stats:
Aims:
Higher position than last year at BUCS XC Higher position than previous XC races in XC races Sub 41 minute 10K (current PB 45:30) Sub 19 minute 5K (current PB 19:02)
Run 1000 miles in the year (20 a week)
Cycle at least 40 miles per week before the tri
Swim at least a mile per week before the tri. Improve my swim time and technique. (currently 400m 8:30)
First thing to post of the year. I ran 12km (7.5 miles) today in my county cross country championships. I think I did better than last year but it was a different course so don't know how that will be reflected by my time.
It was a proper cross country course, a few hills a lot of mud and even a river crossing.
My time came through. I was 70th out of 143 runners in the senior men and finished in a time of 56:26, over eight minutes faster than the same race last year.
Running: 7.5 miles Cycling: 0 miles Swimming 0 miles
A relatively fast 13.6 mile cycle today. Had to cut short my main session that was fast laps of the cycle race track as some horses had escaped on to it and I wasn't going to go whizzing past them.
Total: Running 7.5 miles Cycling 13.6 miles Swimming 0 miles
A relatively fast 13.6 mile cycle today. Had to cut short my main session that was fast laps of the cycle race track as some horses had escaped on to it and I wasn't going to go whizzing past them.
Total: Running 7.5 miles Cycling 13.6 miles Swimming 0 miles
How long did 13.6 miles take you? Do you use a dedicated bike computer or a smartphone app?
How long did 13.6 miles take you? Do you use a dedicated bike computer or a smartphone app?
Neither. I measure it on mapometer.com when I get home. I don't know how long it took as the first section is through town with endless traffic lights then I waited for quite a while when the horses came on to the cycle track and had to report those to the leisure centre.
I was probably gone over an hour. I cycle on the flat at around 18mph (33 minute 10 mile). On normal roads I average about 15 so long as there aren't any pathological hills.
I want to get my normal road average up a bit. I want to make sure my bike section for the tri is under 3:15-3:25, then I should have a shot at getting under 6 hours.
Ran XC today. Medium difficulty, windy and muddy but fairly flat. 9.2 km in 41:25, which is 4:10 faster than last year. Then cooled down.
Totals: Run: 21.5 miles Bike: 21.4 miles Swim: 1.55 miles (100 lengths)
The bike will improve next week I have some longer rides planned. I need to get another run and a swim in tomorrow. I'll probably do some weights in the gym too because I can use it for free.
Finished a gym session consisting of bench press, squats, lateral raises then some assisted chin-ups, assisted dips and core work in the form of medicine ball work and balance ball planks.
Then did a swim session afterwards. 200m warm up, 3x300m (2 with pull buoy to improve arm technique and simulate a wetsuit) with 1 min recoveries then 5x100m fast with 15s recovery and 100m swim down.
Totals: Run: 33.4 miles Bike: 21.4 miles Swim: 2.61 miles (168 lengths)
Yesterday I did a XC training session. 3x(4, 3, 2, 1) minutes with 1 minute recoveries between reps and 3 mins between sets on a muddy, icy, undulating course. 4.5 miles in the main session + 1.5 miles getting there and back.
Totals: Run: 49.7 miles Bike: 28.8 miles Swim: 2.61 miles (168 lengths)
So I did no exercise yesterday but I think I made up for it today.
Cycled to Liverpool. Including my mistakes and getting lost it was 98.6 miles from campus to the station in Liverpool then an extra 3.8 miles from Lancaster station back home. So 102.5 miles today.
Totals: Run: 49.7 miles Bike: 148.4 miles Swim: 3.77 miles (243 lengths)
So I did no exercise yesterday but I think I made up for it today.
Cycled to Liverpool. Including my mistakes and getting lost it was 98.6 miles from campus to the station in Liverpool then an extra 3.8 miles from Lancaster station back home. So 102.5 miles today.
Totals: Run: 49.7 miles Bike: 148.4 miles Swim: 3.77 miles (243 lengths)
Great work with the cycling distance!
According to Google Maps that should have been approximately 63 miles, 5 hours. Is that right? How long did it take you to do the 98.6 miles? Did you do it alone?
According to Google Maps that should have been approximately 63 miles, 5 hours. Is that right? How long did it take you to do the 98.6 miles? Did you do it alone?
Largely on my own but joined some other cyclists going the same direction for a bit. Took about 9 1/2 hours so not quick but pleased to have completed over the distance in my tri (55 miles) for the first time.
Then gym for a bit, chest, shoulders, dips and chin ups with a 500m row (I'd been inspired by watching house of cards and trying to beat Frank Underwood's time, which I didn't).
Then off to swimming where I did the usual mixture of fast and slow with some stroke development. 74 more lengths.
Totals: Run: 49.7 miles Bike: 155.8 miles Swim: 4.92 miles (317 lengths)