3 mile run

Had a quick run around the Wheelock rail trail this evening, the first since the clocks changed so in daylight for a change :-)... 3 miles in 24mins and 4 seconds

Back to the swim training...

Another session at Total Fitness Triathlon Swim session this evening... Felt really tough, perhaps not fully recovered after Sunday's Triathlon. 1,500 mtrs swam in total.

A great first Tri! (Time = 1:27:11)

Had a fantastic day in Pwllheli today at my first sprint Triathlon! 400m swim, 20km cycle and 5km run. The swim was 16 lengths in the pool, 4 lengths in each lane, which was a bit cluttered. An ok time of 9 mins and 10 secs. First transition to bike took longer than I'd have liked (3mins 47 secs... Too much faffing about with gloves and phone/Endamondo! A lesson learned for next time!!). Really enjoyed the cycle! First time in any sort of competitive bike ride. Out of the leisure centre, around Pwllheli Marina and then a two mile steep hill climb out of Pwllheli back towards Caernarfon turning right at Four Crosses towards Chwilog and then dropping down hill to the A497 back to Pwllheli... 45mins 42 secs which I was really pleased with (44mins 1 sec for the 12 miles which is a PB). Some fantastic views of the Llyn en route! Another 2 mins in the transition area and then off on the run with legs like bricks... Really stiff! Ran the 5km along the sea front and around the Marina in 26mins and 15 secs completing the whole event in 1 hour 27 minutes and 11 seconds coming 79th out of a field of 138... Full results here ~ http://www.triathlon-pwllheli.com/english/results2011.htm Not bad for a first Tri :-) Hope to do better in my next event at Liverpool in June once the Marathon is out of the way.

Sneak preview of Pwllheli Triathlon Cycle course

Got down to Pwllheli late afternoon so decided to take a slow ride around the Sea level part of the cycle course and then down to the Leisure centre to say hello to the organisers setting up... What a nice bunch of folk! Cycled 11.6 miles in just over an hour

12 mile cycle ride

With my first sprint Triathlon coming up this Sunday in Pwllheli, I wanted to get an idea of timings for the 12 mile bike ride. Managed to get out before dusk to cycle the back lanes from Sandbach towards Holmes Chappel and back covering 12 miles in 46 minutes exactly averaging about 15.5mph... Quite pleased with the ride :-)

Triathlon Swim training session

Another tough but enjoyable swim session this evening covering 1,500mtrs (60 lengths) over the session. Swim stroke and stamina are definately improving. Looking forward to 'rest day' tomorrow!

2 mile 'cool down' run

Legs were VERY stiff today following yesterday's 15 mile long run... also a bit of a niggle in my right ankle. Decided to do the cool down run this evening despite which has helped loosen up... a 2.17 mile loop near home averaging a slow 10mins 29 sec/mile.

Long Run Day ~ 15 Miles!

Having not run for over a week due to last weeks scuba diving I found today's run quite tough going towards the end! Did a large loop West of Sandbach through Bradwell Green, Brereton Green, Brockhouse Green, Smallwood, Hassall, Malkins Bank and back along the Wheelock Rail trail home. Completed the 15.14 miles in 2 hours 33minutes averaging just over 10 minute miles... Stopping for water and an energy gell around 9 miles... Knackered! :-)

Cycle training & RNLI fundraising

Volunteered to help the South Cheshire branch of the RNLI do some donation collecting in Holmes Chappel today so combined it with a cycle ride :-)

Eleven and a half mile round trip averaging about 14mph each way.

Folk in Holmes Chappel were very generous judging by the weight of the bucket after a couple of hours! I'll update when I get the totals...

Triathlon swim training session

Swam a 1,300m training session this evening including a 500m timed swim under triathlon pool race conditions (11 mins and 40 seconds which I was a bit disappointed with)... A bit brutal really! set off with 15 others at 30 second intervals, swimming 6 lengths in lane 1, switching to lane 2 to do another 6 and a final 8 in lane 3... Hard not to swim into and be swam into and this was just training! I suspect it'll be every man for himself in a real Triathlon!? Good for the experience and another great training session.

A break from weekend training :-)

Up to Arrochar on the tip of Loch Long in Scotland this weekend for a break from the training to do a spot of early season Scuba Diving!

Did three bone chillingly cold dives over the weekend with Vale Royal Sub-Aqua club who I've dived with for about 15 years now... http://www.vale-royal-divers.co.uk Braving rain, sleet and snow! Worth it for the beer, haggis neaps and tatties though! :-)

Figure of 8 run around Sandbach

Braved the dark,cold and rain once again this evening for a run around Sandbach... 4.13miles in 38 mins 28 secs averaging 9.16 mins/mile.

Triathlon Swim Training

1,500 metres training session swim this evening... Various stroke and stamina improvement techniques... Knackered again but starting to see the benefit :-)

Four mile 'cool down' run

Another run around Pwllheli Marina in glorious sunshine today as a 'cool down' to yesterday's long run... 4.3miles in 40 mins and 3 seconds averaging 9mins 19 secs/mile...

Happy days!

Long Run Day... 13 miles along the coast :-)

Start of the Abersoch 2011 season and a change of venue for our long run day.

Did a circuit of Pwllheli marina before heading out towards Aberech and Hafan y mor. Stopped for a drink and an energy gell before heading back. 13.02 miles in 2 hours, 7 minutes and 41 seconds averaging around 9 1/2 minute miles. The energy gell made a big difference... Didn't feel too bad at all at the end of the run :-)

Bike to Run Triathlon 'Bricks' Session

Six miles on the bike this evening towards Middlewich and back averaging 14.5 mph and covering the six miles in 24 mins and 26 seconds.

Dropped the bike home and followed up with a 2.3 mile run in 19mins and 4 seconds averaging 8 mins and 11 secs / mile... Knackered :-)

Triathlon Swim Training Session

The coach was away again this evening but left another endurance training session... 1,700 mtrs in total. Loving it! :-)