weekly report

Ironman Switzerland - 22 weeks to go

Type Hours done Hours planned Total distance Max distance
Swim 1.25 3 2.3km 2.3km
Bike 5 7 107km 107km
Run 4 4 45km 26.2km
Core 0 0.5    
Total 10.25 14.5    

What went well

Excellent long bike, excellent long run, a reasonable number of training hours done.

What didn't go well

Fell off my bike, which hurt, missed a lot of swimming and cycling - mostly due to social commitments - although struggling with the front mech for an hour instead of training for an hour didn't help.

Thoughts for next week's plan

I didn't actually have a plan for this week - just a planned number of sessions. I think in general I'll continue with that - I know I want to get three swims, three bikes and three runs done per week, so it's just a matter of fitting them in where I can. Anything more structured than that seems to fail when it meets the real world.

Ironman Switzerland - 23 weeks to go

Type Hours done Hours planned Total distance Max distance
Swim 3.75 3 8.1km 2.7km
Bike 5 5.5 98km 82km
Run 1.5 3.75 15.8km 8.6km
Core 0.25 0.5    
Total 10.5 12.75    

What went well

Made it out for the long bike, a good solid 4+ hour ride. Did all three swim sessions.

What didn't go well

Long ride was supposed to be Saturday but got canned due to hangover and lack of organisation from my side, in terms of just getting there. Made up for it today, but meant that the long run got missed. Also missed a roller session and its companion core session.

Thoughts for next week's plan

More cycling, as usual. And also more running. Perhaps the same amount of swimming, happy with that at least.

Ironman Switzerland - 24 weeks to go

Type Hours done Hours planned Total distance Max distance
Swim 2.5 3 5.2km 2.6km
Bike 4 4 73km 60km
Run 3.5 5.25 39.25km 21.75km
Core 0.25 0.5    
Total 9.75 12.75    

What went well

Good long bike and long run, met all of my planned targets after Tuesday. Had a good but hard long ride in the Surrey Hills yesterday, legs didn't hurt as badly as last time but still need to build up to a heavy hilly ride.

What didn't go well

Monday was an unplanned rest day due to excess work. Tuesday evening was also written off. Missed one swim, one run, one bike and one core session as a result. Forgot to take my shoes in on Thursday, although just moved the run to Friday instead.

Thoughts for next week's plan

I should prioritise the bike more - I managed three runs this week but only two bikes - I can already run a half marathon, so probably need more practice cycling. Should have a great long ride next weekend - plan is for a longer, but less steep, ride.

Training update - 25 weeks to go

Number of training hours (done/planned)

Swim: 3.5/3
Bike: 0.75/2.25
Run: 1.25/1.75
Core/weights: 0.0/0.5
Total: 5.55/7.5

What went well

Set up my fundraising page to raise money for the Anthony Nolan Trust. Went running in the dark twice after work to ensure I kept up a reasonable schedule. Three good length swims are always an achievement to be happy with.

What didn't go well

Turned into an epic week at work, particularly the weekend, so didn't make all planned exercise sessions. Bike suffered as usual.

Thoughts for next week's plan

Will take some time off in lieu assuming work is not as disastrous, and make up training. It's still early in the build-up so I can afford a quieter week, and a rest week may well be beneficial, so I shouldn't feel the urge to make it all up next week. A good couple of long runs and bikes are my major goals for next week, time and work permitting.

Training update - 26 weeks to go

Number of training hours (done/planned)

Swim: 3.25/3
Bike: 2.66/3
Run: 3/3
Core/weights: 0.5/0.5
Total: 9.4/9.5

What went well

Had my bikefit session. Managed to cope with a schedule rearranged because of last Sunday's illness - took Monday as a rest day and so all my swims had to move by a day, and everything else had to slot in with that. Very close to my planned weekly hours, just a roller session short really. Starting to feel good in the water, the extra sessions and extra distances may be paying off. I think yesterday's session confirms that my first CSS test was more accurate than my second one. CSS = 31s/25m

What didn't go well

Fitting two biggish sessions in on the Saturday meant I didn't have much time or energy to do anything else during the day - it felt like a bit of a rush and I neglected Peta. I think one four hour session would have been easier!

My nutritional planning (or lack of) at weekends is starting to show. I need to be better organised so that I can plan eating better.

Navigation on the bike ride, even with the GPS, was a bit of a chore. Next time I'll try less ambitious routes - this one had a few too many turns (as with every turn is the potential to go the wrong way)

Thoughts for next week's plan

I'm oncall this week, which limits my training. My goal is to do three swims, three indoor bikes and two runs, with the long run in the Monday of the week after. Might do more in the gym as a result next weekend.

Training update - 27 weeks to go

Number of training hours (done/planned)

Swim: 3/3
Bike: 1/2
Run: 3/3.25
Core/weights: 0.25/1.25
Total: 7.25/9.5

What went well

Managed to swim three times this week, involving two 7am starts (and I'm not a morning person). Also exercised twice on two days, which is also good practice. Arranged my bikefit session, to ensure that cycling is soft on the knees - would have been on Thursday just gone, but got moved to this Tuesday coming. Went running today in spite of feeling under the weather, although given I'm still not feeling any better, not convinced that was an entirely sensible plan. Will have to play this week by ear now.

What didn't go well

I did very little core this week. I always seem to be planning it for just after a long session, so haven't felt like it, and it's still the sacrificial lamb.

Didn't go for a long bike yesterday as planned - the weather was lousy and by the time I felt ready there wasn't much daylight left. Overheated on the rollers, so only managed 30 mins in total, not great.

Thoughts for next week's plan

I'm happy with my session planning for this week - any shortcomings were due to length of time I was willing to put into a session, not the number of sessions. So I will attempt the same again this week, and perhaps go for a more realistic level of core (three * 1/4 hour). I need to use evenings better too - before work and lunchtime are a little constrained (although before work is constrained only by what time I get up).

Next week I will go outside on the bike unless it is snowy or icy - rain is not a sufficient excuse!

Training update - 28 weeks to go

Number of training hours (done/planned)

Swim: 2/3
Bike: 1/1
Run: 2.75/2.75
Core/weights: 0.1/0.75
Total: 5.85/7.5

What went well

Went on SwimSmooth's training clinic all of Saturday - so while that worked out at a bit under 1 training hour, I actually spent 9 hours swimming or thinking about swimming. I now know what the major faults in my swim are (and they're not too bad - exhalation timing, initial catch and pacing) so hopefully I can start to make real improvements. I also realised that while technique is an issue, it's no longer as big a deal as just working harder to get faster (not at the expense of technique)

I started using my rollers - only for half an hour, and probably didn't get particularly effective pedalling technique session but hopefully the extra work to maintain balance will pay off in technique elsewhere. I plan to stick at the rollers, there's no reason I shouldn't be able to do hour long sessions or longer in future.

I managed to go running on three occasions in spite of the snow and ice.

What didn't go well

I did no core this week. I did very little weights (although weights will continue to be the sacrificial lamb when short on time).

Bike was planned to be very short, but it does mean I'm not working hard enough on it - it should be probably around half of my weekly effort.

Thoughts for next week's plan

I'd like to do three sessions of each discipline per week, but with a rest day that would mean two sessions on three days per week. That seems like quite a lot of additional effort, particularly as the big sessions at the weekend would mean I'd be less likely to want to do it then, which would mean one week day being a rest day, one week day being a one session day and the other three days being two session days. Maybe I'll build up to that!

Main thoughts are to do more on the bike (difficult in this weather but not impossible with rollers and turbo) and to concentrate on the weaknesses identified in the swim clinic.

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