Tuesday, November 1, 2011

Pretty Sad

That's really the only way to describe my totals for October. (See below) The only plus is that I think that my leg is healing. 

Monday, October 10, 2011

Swimming like a fish?

Well, so far October has pretty much gone to plan, for the first week I swam every day, Monday - Friday, for a total of 6000m, which is well and truly the most swimming I've done in a week to date. It's also the fastest swimming I've done so far. Which can only be a good thing. 

Diet wise, From Monday to Monday I went from 101.2 - 100.1kg, so a drop of 1.1kg. Which is a good start to the program I think. I admit that I didn't count calories during the weekend. Which is not ideal, but the days I did count (tues - fri) I ranged from 1671 - 1955 Cal so I am happy with that too. 

I'm undecided about my leg at the moment, I'm thinking about starting back on the bike this week, but seem to be constantly changing my mind... So at this stage I'm not sure if I'll re-start biking this week, I am hopeful tho

Monday, October 3, 2011

New Month = Fresh Start

So after a disaster of a September, what should I do to try and redeem myself in October?

Well the first and most important goal is to get injury free. That’s not something that I can tangibly measure, or record so is a bit of a difficult one to go about achieving. But it is by far the most important ‘athletic goal’ I can achieve at the moment.

To help achieve becoming injury free, I will not be setting any biking/running goals for the month. Everything going to plan I will be able to ride again in a week or so, and hopefully running before the end of the month, but I will be easing into it, in small amounts so no time/distance targets will be set this month.

The one target I will set is swimming, which I should be able to do without further damaging my calf. The goal here is 20km for the month. This would be the most swimming that I have ever done in a month, but when the fact I’m on limited biking/running is not a huge amount of exercise. So I think will be an achievable goal.

The other big goal is weight. As I said a few days ago, September was a disaster. I gained back 5kg that I had worked hard to lose. Today I weighed 101.2kg, and I am going to set a target of being under 98kg by the end of October.

To get there I will be measuring/weighing and counting calories again. My target is 1900 – 2000 Cal/day for the next 4 weeks. (I am going to allow myself 4 ‘cheat meal’ days where I am allowed to be over the target)

So in list form:
  1.   Get injury free
  2.   Swim 20km
  3.  Weigh < 98kg
  4.  Eat 1900-2000 Cal/Day 
That should do it as far as goals go for this month. Everything going to plan (which it has yet to do) I’ll be nice and healthy and swimming like a fish in no time

Sunday, October 2, 2011


Septembers training log below. The positive is the swimming, the negatives are obviously the weeks off at the beginning and end of the month:

Thursday, September 29, 2011

Complete and Utter Failure

The title of this post pretty much sums up the month of September. There is still a day and a half to go in the month, but its safe to say that I've failed to meet all of my goals.

The main reason for this is that my leg hasn't healed as well as I was hoping it too. Some over enthusiastic bike riding caused some of the pain to come back after it had seemed to be healing well. This in turn resulted in having a 2nd week of no exercise at all, and the decision to go 2-3 weeks with no biking either. So time goals for the month were blown out of the water.

My 2nd big problem was that I replaced workouts with a good dose of emotional eating. I've been back at Wendys... The big reduction in exercise combined with the big increase in crappy food has resulted in my weight skyrocketing. In the last 4 weeks I have put back on what it took 7 to lose. I'm about 101 at last weigh in.

There are no excuses, it was all me. So we start again. Weight loss is going to be the big focus for October. Early next week I'll be posting some new goals, but safe to say they'll be more focused on healthy eating and getting injury free this time.

The one positive is that I have made it back to the pool finally. And amazingly I've been swimming better than before. So that's something to be pleased about.

Monday, September 19, 2011

September Update

So far the month’s been going ok. I had complete rest for the first 7 days, and since then have been fairly consistent in my training. The big good point is that I’ve started swimming again, and everything going to plan that’ll be a permanent change. The big bad point is that I can still feel a twinge in my calf. So I am becoming increasingly worried that I’m not going to be back to full fitness in time for my summer races. But what will be, will be. There’s no point worrying about that now, all I can do is the best with what I’ve got. 

Wednesday, September 7, 2011

What to do when injured?

Following on from the last few months here are some goals for September. The rules are I'm not allowed to do any running, or any hard biking (so hills are out). So for the month I want to:

1. Weigh less than 96kg by the end of the month.
2. Have 20 hours of low effort cycling.
3. Swimming. Must get back to the pool.
4. Have a total of 25 hours swim/bike for the month.

Hopefully that will be enough to keep me in some sort of shape and not let my injury kill the HIM dream.

Friday, September 2, 2011

Not a good end of the month

Well, I've alluded to it in previous posts this month. For the last 4 weeks or so, I've been running injured. Yesterday I went to the doctor, finally, and he confirmed what I already knew. I'm buggered, and need some time off to recover. Specifically he thinks that I've torn the webbing which holds the gastrocnemius and soleus muscles together in my calf, and I need about 4 weeks of no running or hard cycling.

So this is going to cause a bit of a problem for my HIM training. It means that I'll only have 8-9 weeks of running before race day. Which is not even close to ideal. So I'm going to have to re assess things over the next few weeks.

Looking back at August I had 4 goals I wanted to achieve with my training:

1: Start swimming. Total failure. Never made it to the pool
2: Run 100km for the month. A close failure. Ran 95, but considering I was injured I should have backed off and done much less.
3: Bike 10 hours, target 14. Big pass. 15 hours on the bike, for 358km. My biggest bike riding month to date. Included back to back 100km+ weeks.
4: Weigh under 98kg. Pass. On 1 Sept. I weighed in at 96.9 and it has been over a week since I was more than 98kg.

So that's a score of 2/4. Which is what I said I would be happy with... so I am.

And lastly, August's training log:

Wednesday, August 24, 2011

Running in the mud

A few weeks ago I entered an online competition an runningcalendar.co.nz to win entries for a few races. I was lucky enough to win entry to a trail running extravaganza up at riverhead forest. So I entered in the medium length (9km) course, and on Saturday off I went, for my first ever trail run. 

As I said in my last post, I've been developing a bit of an injury in my right calf, and that still hasn't cleared up. Which means that I haven't been doing much running recently. Down to once or twice a week... So I wasn't expecting big things. 

The race itself was an experience. The course was made up of a combination of vehicle tracks, single track motocross tracks and swamps. It began nice and easily:

but quickly turned into a long, painful climb. Actually, the climb itself wasn't too bad... no worse than the hill at the start of the northern crossing. It was the track that made it so hard, road running shoes are NOT suitable for going up or down hills on muddy, slippery single track! After the climb, the descent was not really any faster, slipping and sliding my way down the hills, there was just as much time going slow as there was on the climb only this time for control reasons. 

Once down the hill, back on the relative flat the track almost disappeared. The race became running from marker to marker through the trees and undergrowth, and over, (in some cases through) some 'water hazards' 

In the end I finished 15/20 over all on the 9km course in a time of 57 minutes, 45 seconds. I might have been slow, but I had a blast and there's every chance I'll be back for another go running in the mud...

Tuesday, August 9, 2011

August, week 1

Well its been a better week for me this week. Still haven't made it back to the pool... The happenings in my personal life are making it difficult to get there before work at the moment. But my running and biking are both back on track. I only did 3/4 planned bikes this week... missed a morning interval session. But I ended up with a total of 2 hours 53 minutes. And running was a complete success. 4 runs, for a total of 38km in 3 hours 49 minutes.

The bad point is that I'm showing some signs of injury in my right leg. I was tight in the calf, but that has migrated into a sore ankle / knee, at different times when running. To try to combat this I slowed my runs down until I'm feeling right again and I've taken 4 days in a row without a run. Hopefully feeling right for my first run back tonight.

Tuesday, August 2, 2011

Goals for August

Well I need to put something into writing to help keep me on track... I'm not aiming too high for mileage or hours this month, with my personal life I know that there's no way I'm going to get all my planned workouts in. But you've still got to aim for something. So, in no particular order, here we go:

1. Weigh under 98kg by months end. (Consistently under, not dropping temporarily under)
2. Swim: Start swimming again (it's been 4 weeks since I was in the pool) 4 times for the month
3. Bike: Minimum 10 hours for the month, target is 14 hours
4. Run: Minimum 100km for the month, target is 120km

Last month I scored 1/5, this month I'm aiming for 100% but would be happy with 2/4 I think.

Monday, August 1, 2011

July, End of the Month

Well July has now gone, and it has not been a good time.

I've had quite a shock in my personal life 2 weeks ago, hence why I've not been posting for a few weeks. I don't want to get into it in a public forum like this at this stage, but the last few weeks have been quite emotionally draining, and that's unlikely to change in the foreseeable future. So things are tough.

Training wise, the first 2 weeks of the month pretty much went to plan, not enough swimming, but pretty much on target for time working out. The 2nd 2 weeks however were not so good. Pretty much just fitting workouts in as I've been able.

So of the 5 goals I set myself for the month I've only made one. to weigh under 100kg by the end of the month. And that was close too... weighing in at 99.7kg today. But it has been under 100kg (down as low as 98) for 2 weeks.

Once again I'll come up with some goals for the month over the next few days, but this month they are going to be somewhat limited by what else is going on at the moment.

Lastly, here is the training log for the month:

Monday, July 11, 2011

July, Week 1

Back into training after my rest week. And reasonably happy with what I accomplished. But as usual room for improvement.

One of the things that I've realized is that I am running too much for this stage of my training plan. I'm not biking or swimming as much as I want to be, but I'm still meeting my weekly time targets. I don't see any point in taking a step back on the amount of running that I'm doing, so I may end up doing more time than planned the next 2 weeks, to get my biking and swimming numbers up a bit...

This week I only made the pool once, for an easy 1250m,
Biked 3 times, twice for 45 minute interval sessions watching the TdF, and a 90 minute long ride on the trainer.
Running, 2 10ks mid week and a 15k long run on Saturday. The long run was a bit disappointing, my pace was well down from where my previous long runs have been. But so long as its not the start of a trend I'm not getting worried about it.

For next week, its just a case of keep on going how I've been going... reasonably happy with things at the moment.

Wednesday, July 6, 2011

Some Goals

The next 4-6 weeks are looking like they are going to be very busy for work, As an example I spent the first 2 and 1/2 days of this week out of town. So it is going to be tough to do all the workouts that I want to.

With that in mind I have come up with some goals for the month of July.

1. Weigh under 100kg before the end of the month. (as in permanantly weigh, not dip under and back up to 101 again)
2. Start Strength training. (Body weight exercises, twice a week by the end of the month)
3. Swim: twice a week, 30 minutes a session.
4. Bike: 14 hours for the month
5: Run: at least 120km for the month

Lets see how it goes...

Sunday, July 3, 2011

Rest Week

My rest week went well.

I did all my workouts, (3 x bike, 3 x run, 2 x swim) and kept them all short and low intensity. The only negative is that I'm not feeling as rested as I'd hoped by the end of the week.

Still it's on to my next block of training, the next 4 weeks should be quite similar to the previous 4, with the exception of spending more time on the bike. I'm out of town for the start of next week on buisness, so that is going to result in a slow start to the week... and a chance for a little more rest, which is good.

That's all for now... not much I know, Hopefully I'll post again this week with some goals for the month.

Friday, July 1, 2011

June, the end

June's now over, and on the whole it's gone well.

Swimming: Definitely getting back on track, I think I'm about where I need to be this far out. 8.75km in 3:23

Biking: The disappointment of the 3 sports, Need to be doing much more. only 229km in 9:09

Running: I'd say I'm probably ahead of schedule here... definitely going the best of the 3 sports at this stage. 158km in 15:22

And finally, here is the log for june:

Wednesday, June 29, 2011

I have a new toy!

Well I finally made the big call and brought myself a new, proper fitting road bike. She's a KDNC carbon frame kitted out with Shimano Ultegra gear. Over all cost was under $2,000, which is significantly less than I had been expecting. And means that I will feel less guilty about adding a TT bike to the stable at some stage next year (maybe!)

So here she is:

Monday, June 27, 2011

June, Week 4

Last week was the last week before a cut back week, so as you would imagine I’ve been feeling a bit tired, definitely approaching the limit of how much training I can handle. I have no doubt that that amount will increase over time, but for now this is the limit.

I was out of town for work 2 days during the week, the result of this is that I missed one of my short bikes. Other than that I achieved everything that I set out to do for the week.

Swimming, twice at the pool this week, for 2500m total in 58 minutes.
Biking, as I said I missed one of my short bikes, so I had 1 interval session and 1 long (zone 2/3) ride on the trainer for a total of 59km in 2 hours 22 minutes.
Running, all good this week, 2 x 10km midweek runs and a long, 18km run on Sunday for a total of 38km in 3 hours 47 minutes. No speed work this week however, as I was starting to feel a bit tired…

As I said above, this week is a cutback week. I haven’t decided exactly how it will take shape, but one thing I want to focus on is increasing the amount of time I spend on the bike relative to running/swimming, I’m quite happy with the amount of running and swimming I’m doing, but know that I’m not doing enough on the bike. 

Monday, June 20, 2011

June, Week 3

Another good, consistent week of training this week.

Running wise, almost exactly the same as last week, 3 runs, 35km in 3 hours 23 minutes.
Biking, slightly less than last week, 3 times on the trainer again, but only making  1 and 1/4 hours for my long ride, instead of the 1 and 1/2 I was supposed to do.
Swimming was an improvement, made it to the pool twice, for 2500m in just under an hour.

This week is supposed to be a peak before a rest week to start end the month with. To do that my long run is planned to stretch out to 18km, an my long ride to at least 90 - 100 minutes, the rest of the week is going to stay the same as the last 2 weeks.

Monday, June 13, 2011

June, Week 2

Things went fairly well this week, I completed pretty much everything I planned to do.

Running was the same as last week, 3 runs, 1 easy, 1 tempo and 1 long. Once again I set a new 10km PB on my tempo run. Total for the week was 35km in 2 hours 53 minutes
Biking was better this week, on the bike 3 times. All my workouts were inside on the trainer, so the distances don’t mean that much. But I did 2 Interval workouts, 1 30min, 1 50min and a long, steady ride on the weekend of 90 minutes.
Swimming? Only one swim this week. Did the same 1250m pyramid workout that I’ve been doing recently, in 29:30 this time.

For next week there is a nice simple goal I want to match what this weeks numbers. 

Tuesday, June 7, 2011

Goodbye May

I had a reasonably good week to finish off May, without being fantastic. As I said previously I was going to be having an enforced break due to being out of town on business during the week. Well work didn't go quite as planned so I was gone longer than expected which put a bigger dent in my training.

This week only one bike, on Monday inside on the trainer. The news here is that I've brought some spinerval DVD's, to try and give me some direction when using the trainer. So Monday was my first spinerval experience and I think its going to work well.

2 swims, both 1250m pyramid workouts, nothing exciting to report here.

And running, only 3 times this week, all at once tho, 10k Thursday and Friday and 15 on Sunday. It made for a long few days, and some tired legs by the end of the weekend. The good thing here is that, when doing a tempo run on Thursday, I set a new PB for 10km.

And finally, my training log graph for the month... Somewhat dominated by the Northern Crossing.

Sunday, May 29, 2011

May, week 4

What to say this week. Nothing amazing and unexpected to report, pretty much just been carrying on how I have been for the last few weeks.

I did take things a little easier than previous weeks, Monday was 14 days without a break, which I think is really too much for me as I was starting to feel run down / worn out by the end. So I only got on the bike once to drop the hours a bit, but kept up with the running schedule.

Running wise things are looking good. I feel that I'm starting to get back to where I was at earlier in the year. And I do have the numbers to back it up too. I ran a 24:40 5km this week, which is about a minute faster than I've managed before. I also had my first long run for a while, 15km, which I knocked out, quite easily, in 1:25:24. So I'll give it another week or so before I make the call, but Wellington is looking more likely. Over all I ran 38km in 3 hours 33, biggest week of the year for the 2nd week running.

I'll be away for work again for one, possibly 2 nights next week. So I'll be having another enforced break, not that that's a bad thing...

Monday, May 23, 2011

May, week 3

A good week this week, where I got through pretty much everything I set out to do.

The negative for the week was swimming, I only made it to the pool once, when I had been aiming for twice. I had 3 bikes, twice on the trainer, and once outside in the real world for about 2 and a half hours, about what I'm wanting at this stage.

But like I've said previously, the big focus at the moment is running, 4 runs this week, for 36km in 3 and a half hours. Which is actually my highest weekly distance of the year.

So I'm pretty happy. This week I'm going to be out of town Tuesday and Sunday nights for work so will be having some enforced breaks. The target for the week has to be running again, aiming for more than last week.

Monday, May 16, 2011

May, week 2

My supposed recovery week, after the northern crossing has now gone. And it's been a pretty good one for me. 8 workouts, over 6 days, pretty much what I had planned. 

I'm going into a run focus for the next few weeks, I feel that my run fitness peaked back in march, and I've tapered off slightly since then. The problem with trying to get back to where I was is that with the current time of year, it's getting dark to early to be consistently running long distances after work. To get around tis I'll be upping things to 4 runs a week, 3 during the week, after work and 1 long run in the weekend.

Biking is going to mainly consist of trainer workouts, but once a fortnight I want to be out doing a long hilly course. 

I've also made it to the pool for the first time since the Kumara Tri back in the first week of April. Only once this week, but will be aiming for twice a week for the next few weeks. Just to get the feel for it again. 

My weekly totals, Run: 32km, 3:18, Bike: 76km, 2:30, Swim:1000m, 26 min.

Wednesday, May 11, 2011

Northern Crossing Done!

For the 2nd year in a row I competed in the northern crossing duathalon. Last year was a huge disappointment, I wasn't nearly ready enough and suffered the whole way across. So this time it was all about getting some redemption.

The plan: Really simple, keep things nice and slow at the start, this is going to be a long day. And race my own race, I’m competing against my time from last year, not the other athletes.
Run 1: 8km, through a farm around the coast, onto the road, over a nasty hill then along to beach to transition. My friend Kris (doing the solo dualthlon for the first time) and I had the same plan of an easy pace to start the race, including walking up the hill, to save our legs for the bike. After 5 minutes we were only in front of 1 or 2 people. We stuck to our plan tho and after the hill ran down several who had gone out to hard and faded before the finish and best of all felt nice and fresh for the bike. Finished in 1:01:29, which was slower than the 55 minutes I had wanted, but not hugely so.

Kris and I at the top of the hill
Athletes running down the beach
T1: Slow. Not much positive to say about this. I was very casual, and probably lost a few minutes here.
Bike: 81km through country roads, 3 decent hills to start with before a long (30km) uphill slog across the country. (described as rolling country roads... yeah right!)
This was the big leg for me, I have been focusing on my riding over the last few months, especially climbing hills (for obvious reasons) I’m my no means fast, but am getting to the stage where I can at least be comfortable. The bike didn’t go perfectly, my chain locking up at the start of the 2nd hill, almost resulting in a fall. And I had trouble losing the chain off the crankset 4 or 5 times latter in the course. These cost me some time. On the positive, I was more organised this year than last and had Mel meet me 30 and 60km into the ride to top up my hydration and give me some real food (Bananas!!) On the whole I’m really happy with how the bike went. I passed 2 riders, and was passed by 2 others. Despite the assistance I still didn’t get enough fuel into me, I was fine on the bike but hurting soon after starting the final run. According to my bike computer, I finished in 3:58:xx, which I am thrilled about, one of my goals for the event was a 4 hour bike split.

Start of the Bike
T2: Better than T1. I had more urgency about what I was doing and was out on the run quite fast
Run 2: 8km through grassland, and on trails, following a river bank to the kerikeri stone basin. To call this leg a run is being a bit generous. It felt more like a shuffle to be honest. This is where I think my lack of fuel intake hurt me, after about 5-6 minutes of running I started to feel incredibly hungry. Throughout the whole run I felt like I had no energy left to give. BUT, I did manage (how, im not sure) to overtake 3 duathlon competitors on the last run. So I wasn’t the only one feeling the pain. I finished the run in 54:59.
Approaching the finish
Over all I finished in 6:02:26, which was 1 hour 15 minutes better than last years’ time. I’m hugely satisfied with my efforts and it feels so good to see my training paying off. 

Monday, May 2, 2011


Well, 4 months down now, the year continues to slip away.

Last week was reasonable. I've brought an indoor trainer for my bike, so I'm not going to have bad weather as an excuse for not doing workouts any more. So this week I was able to but in some pretty good numbers on the bike, (4 rides, 2 x 1 hour on the trainer, a 25 min brick on the trainer and 2 hours doing my long hilly ride on the weekend) Running I only made it out twice, but those added up to 18km, which is reasonable.

Over all for the month I managed:

Run: 87km, 8 hours 25 minutes
Bike: 316km, 13 hours 31 minutes

Aprils Workouts

It's a big week this week, with the northern crossing on Saturday. Like I said last post, my training has slipped a bit in April, so I'm not as prepared as I wanted to be. But I feel I should be ok for a reasonable time. Here is a publicly stated goal, I want to be done in under 6 hours.

Wish me luck.  

Wednesday, April 27, 2011

Being Slack

Well the last 2 weeks haven't gone to plan at all for me. Only 4 workouts (2 x run and 2 x bike) each week. So I'm quite down on where I was supposed to be.

Sailing 2 weekends ago left me with reasonably damaged knees, and feeling worn out at the end of each days racing, so that put an end to any thoughts of workouts after sailing on the weekend. But on the whole that week was reasonable 25km run and 60 biked.

Unfortunately last week was terrible. My first workout of the week, a 10km run resulted in a fall, a damaged knee, a sprained shoulder from the fall and shortening of the run to 5km. So the minor injures from that fall meant a slow start to the week. On the weekend despite felling nasty I tried to go for a long hilly ride, as per schedule. That got abandoned pretty early into the piece and I ended up in bed for 2 days with flu. So at the end of the week I had my smallest week in a long time, only 15km run and 36 biked.

There is now only 1 1/2 weeks till the northern crossing, I'm feeling ok, the gap in my training hasn't come at a good time, but I have a solid base from the last few months, so should be able to cope with it.

Monday, April 11, 2011

April, Week 2

Nothing much to report this week. I had a solid, without being spectacular week. The goal as I said last week is now to do 5-6 days a week, consistently. And that is what I did this week.

The first thing is the negative. The pool I go to has been hosting the New Zealand national swim champs last week, so that means no swimming for me. Which is a bit disappointing. But not a huge problem as I'm not doing another Tri until next summer, so had been planing to scale back the swimming anyway over the next few weeks.

Running, I only made it out twice this week, both were 10km in reasonable times (total 20km in 1:54). And I went for 3 rides this week (81km in 3:42) which included another attempt at my hilly weekend course. That went reasonably well. It felt terrible for the first 10-12 km, but I ended up setting a new best time, by 2 minutes and only had 1 'pit stop'. So I am getting better at this climbing thing I think...

Next week, I'm yacht racing on the weekend, so there will be no big hilly bike ride. But the goal is the same, 5-6 days a week...

Monday, April 4, 2011

Carters Kumara Triathlon, Kai Iwi Lakes

This weekend, on Saturday April 2 I completed my 2nd triathlon. It was another sprint, slightly longer than Mangawhai from back in February, up in the Kai Iwi lakes, a few hours north from home.

Swim: 700 m, 16:30. I found the swim incredibly tough. Far more so than Mangawhai, I think it was mainly due to the cold, but I had real trouble breathing. For the first 500m or so I was gasping for air, and unable to get swimming smoothly I knew I was thrashing around, but was unable to stop it. The last few hundred meters felt better, but the damage had been done. I wasn’t last out of the water, but was towards the back.

T1: Much better than last time, I had swum with my singlet already on, had upgraded the shoes to elastic laces and was going without socks. So this part of the race, at least, was a huge improvement on last time.

Bike: 21km, 1:00:33. All of my thrashing about on the swim came back to haunt me on the bike, I just had no energy at the start. For the first half I honestly felt like I was riding with one of the breaks on. However I struggled through it and in the end rode pretty much what I was expecting time wise, just over an hour. Yes, I know that isn’t a fast ride, but it was a hilly 20km, and I still suck going up hill. So from what I have been doing in training the last few weeks, it was about what I was expecting.  

T2: Same as last week, off the bike, off with the helmet and off on the run, no need to change anything.

Run: 8.6km, 56:00. One word to describe the run, HILLS! It was described as off road for the first half of the course, and it definitely was. The positive was it was a very scenic run, the negatives being the hills and technical nature of the track we were on. The end result was very slow first half of the run, I picked it up a bit in the 2nd half, but still ended up with a very slow run, by my recent standards. The other word that comes to mind about the run is PAIN… Not wearing socks, which had seemed such a good idea in T1 and T2 came back with a vengeance about 3-4km into the run. The end result was a painful 2nd half and decent sized blisters on both feet by the end.

All in all, I finished in 2:15:26, 37th out of 57 finishers. So, proportionally, about the same place as the last one. I learnt a heap more and I made some mistakes that I wont be repeating. And it’s still a great feeling to finish a triathlon. 

April, Week 1

A mixed week this week, obviously the big goal was Saturdays triathlon, so the during the week training took a bit of a dip to give me a degree of taper before the race. I ended up with 2 runs (16.7km) 2 swims (2,200m) and 3 bikes (81km)

I'm also planning this week to be a small one too. I'm feeling quite tired / stiff / sore after a few weeks of no days off. In hindsight that was a bad decision, and after a few days rest, I'll be getting back into 5-6 days a week. But no more than that... it seems rest days are important.

Friday, April 1, 2011


And just like that we're into April, the year is a quarter gone. On the whole this month has gone well, Running and Swimming have stayed about the same in terms of distance and time, but Biking has had a huge increase. Which is good, because I have been targeting my biking. Over all for the month my totals were:

Swim, 14km, 5 hours 19 minutes
Bike. 352km, 15 hours 19 minutes
Run, 113km, 10 hours 41 minutes

Grand total of 31 hours 19 minutes, or just over 1 hour a day average.

Overall I'd say I've had a positive month, and am definitely making progress.

Monday, March 28, 2011

March, Week 4

Its been an excellent week of training for me this week, I'm very pleased with my progress.

First up the milestones, This week I went past 300km Running, 700km Biking and 30km Swimming for the year. I know they're just numbers, and don't really matter but it is nice, and does represent a lot of training time. To put it in perspective, last year I went past 1000km total (running and biking) on August 14, so I'm 5 months ahead of last year. Which is awesome.

As for this weeks training, well I did all 9 of my workouts for the first time in weeks, as am quite pleased with that. Swimming, nothing special, 3 swims (4000m in 1 hour 32 minutes). Running, I did the same 2 runs as the last 2 weeks, and added an easy 5km to finish the week. (30km in 2:49) Included another PB, by 1 minute, for my 15km long run.

Biking, I did a 30km and 20(ish)km during the week, and tried the same 42km hilly course I did last week on Saturday. This week that was a much more positive experience than last week. My goal was to do it without pushing up any hills, like I had to last time. For the build up I had an easy day the day before (a short, flat bike) ate pasta / rice a few times in the days building up, and had a large (4 slices of toast) breakfast before the ride. And I have to say, that it worked. Despite the fact I weighed in 0.5kg heavier than last week I was able to do the course without a walk break, and finished in 2:08, 4 minutes faster than last time. I did, however, have 3 'pit stops', where I stopped for about a minute at the start of a hill to let myself recover before climbing. All of these occurred in the 2nd half of the ride. So that is the next goal, to do the whole thing without a walk, or a stop....

This week I'm planning on an easier week, no 40+km bike ride in hills, or 15km runs for me. This is partly to give myself a break, but mainly because I have my 2nd triathlon scheduled for Saturday. So I want to be coming into the weekend feeling nice and fresh.

Monday, March 21, 2011

March, Week 3

Another week has come and gone. The year continues to slip away for too fast.

This week, was only a 5 day week as far as training goes, as I said in my last post, I was out of town for work Tuesday / Wednesday, so no training then. I ended up with 1 swim (only 1000m this week...) The same 2 Runs (25km in 2:22) as last week and 3 cycles (92km in 4:12)

The positive here has to be the riding, its the first time I've biked 3 time in a week for weeks. However, its a double edged sword. One of my rides was a 42km ride in the country, a particularly hilly part of the country I might add as shown in the elevation profile below.

In hindsight, I didn't plan things very well, doing my long run (15km) the day before my long, hilly ride. I also don't think I ate enough before the ride, only 2 pieces of PB and honey toast. Anyway, the end result was fairly brutal, I ended up walking the bike (first time this year) up some of the hills. And although I finished the ride, I did it with an average speed of 19km/hr. So riding is also the big negative of the week.

This was a big reality check for me, from now on I am going to make an effort to try to ride 'rolling country roads' regularly (most likely once a week) from now on. I also need to makes sure that I'm biking more regularly, at least 3 times a week... even if that means missing some runs. I knew biking was my weak point, but this just enforced how much work I still have to do. There are 7 weeks till the northern crossing, so there is time, but I need to get cracking on it. The first goal, do the ride without walking the bike.

Monday, March 14, 2011

March, Week 2

Not a huge amount to report this week. Again circumstances (Working all 7 days and the pool being closed for competition for the 2nd half of the week) conspired against me completing all 9 workouts, I ended up only managing 2 of each. However As I've said before I have been feeling a bit tired and run down, so the extra day off may not be a bad thing.

Once again the big positive was my running (2 runs, 25km in 2:20), My long run (15km on Thursday) was another PB, running 1:24:43, over 5 minutes faster than last weeks 1:30 PB. I really feel like I've made a huge step forward with my running in the last few weeks. The effort of that run did take a bit out of me however, and I ended up cutting Friday's ride short ending up with 50km in 2:01. And swimming 2 x 1500m in 1:07.

This week, I'm going to be out of town for 2 days on business, so again am going to miss a days workout. This week however, its planned in advance, so isn't a bad thing.

Monday, March 7, 2011

March, Week 1

Back into some more consistent training this week. Only one bike missing from my scheduled workouts, which I'm going to blame on terrible weather over the weekend.

My big positive for this week is definitely my running, (3 runs, 35km in 3:22). Without even trying this week, all my runs were personal bests. Monday, my first workout after the lazy end to February was 10km in 56:59, a PB by about a minute, Thursday, my long run was 15km (my longest run of the year) and I was 6 minutes faster over the course than when I was in my build up for Kerikeri. and Sunday, an 'easy' 10km after a day off turned into 55:00, breaking Mondays PB by 2 minutes!

Swimming I did 3x 1500m mornings in average times, and biking 2 x 30km, in good times, in fact, Tuesdays was also a PB.

So it seems that I am definitely making progress... and the unplanned lazy week didn't cause any damage.

There is one other piece of news, I've entered the taupo half ironman at the end of the year... Committed now, so something to drive me forwards...

Tuesday, March 1, 2011

Month 2

The year is slipping away far to fast, I can't believe that March is now here, and summer is over.

My final week of the month was a bit of a disappointment training wise. My excuse is commitments to go to a friends stag party and wedding, but the result was a very light week for training. This may not be a bad thing as I think a bit of rest might do me well... I have been feeling quite tired recently. In the end I managed only 1 12km run, 1 30km cycle and 3 swims totalling 3.5km. 

As far as the month goes, I was better then last month, but still not quite there. I had 3 weeks where I did all my workouts, and only the last one where I was slack. I did 12 runs for 112km in 10:56 hrs, 10 Rides for 268km in 10:58 hrs and 13 swims for 14.5km in 5:40 hrs. As shown below.

February Workouts (in Hours)
My training program is a fluid thing at the moment, I'm adjusting it on an almost weekly basis to fit in with events I want to do, and as I don't really know where my limits are the plan needs to change as I'm learning about my body.

Next month I want to step things up again... longer workouts, and skip the complete write off week. I need to eliminate the big gaps in that graph.

Tuesday, February 22, 2011

Monday, February 21, 2011

Mangawhai Triathlon

Well I've finally done it. As of Sunday 20 February I am officially a triathlete. I competed in the Mangawhai Triathlon, and here is how it unfolded:

The race:

Swim: 500m 10-11ish minutes, tide assisted. I've never done an open water swim before, so this was the most worrying part for me. I struggled to keep in a straight line at times, and getting in and out from the beach (across the current) was tough, but I still made it out of the water in the top 1/3 of the field.

T1: very slow... never done this before, socks and shoes with laces on them are not fast; I lost quite a few places here.

Ride: 17km, 39:18. It seems this is my weakest leg; I'm getting a lot better than I was 6 months ago, but I'm still really, really slow up hills. Unfortunately the first 6-7ks were climbing. I could hold my own and even take some places back on the flat, but definitely lost a lot here.

T2: Fast, I don't yet have cycling shoes, so just rack the bike, lose the helmet and off down the road.

Run: 5km, 26:30. I went a bit harder than I planned on the bike, so the legs were feeling a bit rubbery for the first 1.5-2km. But once I get into my rhythm I was off. Running's definitely my strongest discipline and I was able to make up several places I lost on the bike.

I finished in 1:19:03, 62 out of 98 finishers (38/55 male finishers). I learnt a lot, had a great time and will definitely be back for more.

February, Week 3

This was a cut back week training, with something special, my first triathlon, up at Mangahwai on the weekend. Despite the fact it was a cut back week, I still maintained my recent consistency, fitting in 4 runs (25km, 2:20) 4 Bikes (70km, 2:46) and 4 swims (4.8km, 1:47) (these numbers are including Sundays triathlon) The big positive for this weeks training was doing my first triathlon. Great fun, learnt a lot, and confirmed that I am heading down the right path.

This week, I have a friends wedding on Friday. So I’m not sure how my training is going to go. But the goal, as always is consistency.

Monday, February 14, 2011

February, Week 2

Another good week training, the 3'rd consistent week in a row for me, so quite pleased. I did essentially the same program as last week, 3 runs (32km, 3:13) 3 bikes (99km, 4:05) and 3 swims (3.2km, 1:11). So as far as my goals for the week, I did all my swim/bike/run workouts, but I didn't start strength training again. Which is something that I still need to work at. The big positive for this week was in swimming, I've abandoned the program I was doing and am now just going long, all my swims were continuous this week, 2x1km and 1x1.2km in 1 go. So that side of things is making some rapid progress.

I've scheduled this week as a cut back week, partly due to the triathlon on Sunday, so will be taking things nice and easy. My goals for this week are to do all my Monday - Friday workouts, including one brick, and to enjoy my debut triathlon on the weekend.

Monday, February 7, 2011

February week 1

Great week training. By far my most consistent week this year, 3 runs (32km, 3:15) 3 bikes (99km, 4:06) and 3 swims (3000m, 1:19). On the negative side, I ended the week feeling quite drained and tired, but that's to be expected starting to ramp up the fitness like I am I guess. The other negative side is that I'm struggling to find the energy/time for strength workouts. And judging from how I struggled to get up hills on my long ride strength is something that I need to work on.

So my goals for next week are 1. Complete 3x swim/bike/run workouts and 2. Re-begin strength workouts of some description.

I've also added some new events on my 'to do' list, firstly the Carters Mangawhai Triathlon, a sprint triathlon (500m swim / 17km Ride / 5km Run) which I have entered and will make my triathlon debut at in 2 weeks. And the Avanti 100km Flyer, a 100km bike race from Rotorua to Taupo. I haven't entered it yet, but it sounds like the guys I did the round Taupo with are all keen to go, so looks likely.

Tuesday, February 1, 2011

Month 1

Well Janurary has come and gone, and with it my first month of training for multisport. On the whole it's gone well, but I still need to be more consistant with my training. I need to be training 6 days a week EVERY week... in Janurary I managed 6 days once (2 x 5 days, 1 x 2). My monthly total distances were:

Swim: 3.4km / Run: 98km / Bike: 198km

Janurary Workouts (In hours)

Also I have recieved my new book, Joel friel's Triathlon Bible, and am using this to develop a better training program than what I am using at the moment. I will post something about that when I have finished... it is an interesting process.

Finally last weeks training, 2 x swims (4x100m, 6x50m), 2 x cycles (1x30km, 1x18km) and 3 x runs (2x8km, 1x10km)

Monday, January 24, 2011

Cut Back Week (aka going sailing)

As far as training for triathalons goes, last week was pretty poor, but I had a great week none the less. As was always planned I spent most of the week up in the Bay of Islands racing. We had 2 fantastic days weather wise, and 1 which got a bit nasty and caused some carnage. Our results weren't that flash, It's actually the first time in 4 years that I haven't come home with a trophy for this regatta. But it was great to get out of Auckland and do some sailing. Much better than working all week!

The big positive for my training, was that I tried a Brick workout for the first time, 18km cycling followed by 8km running. I was able to do it quite nicely, so that is definetly a positive sign. Another positive thing is that it's only the 24th today, and I've already overtaken last months total distances... That has be be good too.

So the goals for this week are 1, do all my workouts amd 2, try to undo some of the easy living I did up in the Bay.

Monday, January 17, 2011


Last week I achieved some of my goals, enough to be happy with my weeks work, but not enough to be perfect. On the positive side I swam 2 mornings and I increased my strength workout to include side planks, and dips. On the negative side, I didn't increase the frequency of my strength workouts, still only managed 4, and I missed 1 run, and 1 cycle.

This was mainly due to sailing, Friday afternoon I delivered a boat up to the bay of islands, this resulted in missing Fridays workouts, no sleep on Friday night which in turn turned the rest of the weekend into a write off. I did manage to get in a very slow 10km run, but didn't have the energy for the rest. In the end my totals were 18km run, 36km cycled and 1.6km swimming.

This coming week is also going to be compromised, I have 5 nights out of town for a regatta, There's no way I can bring my bike, and to be honest I can't see much if any workouts happening while I'm away anyhow.

So I'm going to treat this week as a bit of a cutback/rest week. But I still want to get some workouts done. We will see...

Sunday, January 9, 2011

It begins again!

Training that is. The first full week of the year saw me complete the first week of my new training program. First up is a 4 month long base building stage, that will see me running and cycling  times a week, building up to 45km/week running, and 130+km/week cycling.

The first week was a nice easy start, 2x8km runs, a 10km long run, 2x18km cycles and a long cycle of 30km. I'm also trying to add some strength workouts to my routine, at this stage its nothing special at all, 2 sets each of 10 push ups and 15 sit ups, 4 times this week. Next week, that's going to increase to 5 times, and exercises are going to be slowly added until I am doing a decent amount. But I feel that like running, its best to slowly increase, than jump straight into huge workouts.

So that's me for now... It feel's good to be getting back into things.

Sunday, January 2, 2011

Happy New Year

Well 2010 has come and gone, and its onwards and upwards into 2011. December has been a quiet, 'rest month' like I had planned. It did end up being slightly lazier than I had planned, but after my big November a break was needed.

Kilometers run in December

Now we are getting right back into things. The goals for January are 2 fold, firstly, weight loss. And secondly, start to ramp up my training back to a more reasonable level. I'll be aiming for 3 runs, and 3 cycles a week. I'm also going to use January to develop a plan for the year. I have some pretty high goals for this year, I'm no longer going to be happy with just completing events, in 2011 I want to do respectable times in anything I do.

Lastly, my grand totals for the year:

173 workouts recorded, covering 130 hours and 1,705km. Burning 117,000 calories.