Triathlons My New LOVE

Week starting May 09, 2010

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Location:

LIVERPOOL,UK

Member Since:

Sep 27, 2008

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Triathlons are my New sport and I LOVE IT  

 

Recent last few years  as I havent done much since I was 16/17yrs, on and off injuries, going out with Friends started. Operations on injuries- compartment syndrome front of the shin had small operation to release the pressure on the fascia.

Oct 2007.  Did the great north run.  ( I was in the elite ladies race, against Kara Goucher and Paula Radcliffe, Im sure u Americans will recall that race).

 I was just in on my previous times from the Bath Half Marathon. I ran it as best as I could off my training & circumstances...

 

Decided to do my 1st Marathon with London looming in the following April I was in the ladies Elite race again.  So the training was on.  I realise now I didnt give my body enough time to recover as it did break down in the last 5 weeks of my training. Injury bound, with calf and hamstring problems I raced! 

London Marathon, April 08 (Injury calf issues) 1st marathon  3hrs.12mins .30 secs

Dublin Marathon  Oct 08  3hrs.01mins.13  undulating and 1 toilet stuck/stop (LOL)

Bath Half 2007    1.26.35 hrs

Wilmslow half marathon english champs    1.25.39

18th lady  (With piriformis injury ).

Liverpool 10k 2008 Oct 37.42mins midst marathon training 

Wirral 5k 2009 17.41mins off the back off marathon week 

Track 3000ms 10.45mins  hmmm I ran this to get points for my club so I just did tactical and ran on 1st lady shoulder and sprinted at the end !

 

 

As a youngster

County Champion for Xcountry and

High Jump

and 1500ms track.

pbs aged 13 yrs old

800ms 2mins 16secs

1500ms 4mins 48 secs

high jump 1metre 53  (cant do this now) and I never trained for it as a kid, just competed alot for points for my club, usually spend 2 hours highjumping, and skip off to do an 800 or 1500ms race then go back to high jump, Wish I took the running more seriously!

 

Run on more than several occasions for my County against Ireland county of Dublin.

Top 50 finnisher at 14yrs of age in english nationals Xcountry.


Short-Term Running Goals:

Complete my 1st Triathlon    1st lady   Brinscall  ok this was a triathlon with no timed transition i treated it as a training race to see if I like triathlons and I love them.

Complete off road triathlon  2nd lady.. 12 secs behind my age group world champion.  Tameside triathlon

Complete outdoor water race 1 mile   Salford Great north swim . 29 mins yay

Complete Olympic distance triathlon

Races for 2010  Future races.

Winter Duathlon Series Race 1 - December 12th 2010  Won  overall time 1hr 8 mins 43 secs

winter duathlon series race 2

2011  1st Lady overall time  1hr 09mins 04 secs.

Windy very windy

3rd race Duathlon winter series Feb 20th 2011

 Races for 2011

ITU Duathlon 2011 qualifier                                                               Dambuster Duathlon, East Midlands – 19th March 2011  

Qualifiers ITU Sprint Triathlon 2011 & ETU Sprint Triathlon 2012       Speedy Beaver, East midlands – 29th May 2011

Itu Standard triathlon 2011 qualifier                      Shropshire Triathlon   West Midlands 5th June 2011

ITU Standard Triathlon 2011 & ETU Standard Triathlon 2012             Dambuster Triathlon, East Midlands – 18th June 2011

London Triathlon Hyde Park ITU World Championship series race       6th AUGUST 2011  (practice format hopefully for Beijing)

 

Need to Qualify for GB Team  Beijing World Championships which is on

September 10/11th 2011



 

new pb for 5k 17.41 minsnext running goal for 5k is sub 17.30 mins Summer Track season and road 10k's & 5k's  

Lots of goals, lots of hard work and no play! ;-)

Long-Term Running Goals:


   

training pbs



swim

3750 1hr6mins 

2500 41.37 mins 29th May 2011 

1600ms 27.45

1500ms 24.00  8th April 2011 NEW PB 

500ms 7mins 38 

Cycle

42 miles 2hr 15

25 miles 1hr 15min 00s 

25miles 1hr 9mins 5secs with a decent wind! 11.6.12 

26.25 miles 1hr 12mins boooom :) 

20miles 59.30 mins 

12miles 36 mins 

10 miles 27:44mins new pb after a pb swim 8/4/11

10 miles straight out 26mins 35secs new pb 27/9/11

10 miles on turbo 25mins 35secs 

 Run 9 mile route h/town 1hr 2mins 43secs

5.23 mile route home fishermans coast bypass 

37.04 mins.

 


 

Personal:

 

 


Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Zoom Pegasus Lifetime Miles: 450.31
Nike Vomeros 3 Pink Swoosh Lifetime Miles: 411.30
Nike Vomeros 3 Green/Yellow Swoosh Lifetime Miles: 396.57
Nike Vomeros 4 White Blue Lifetime Miles: 513.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.5612.101.102.6032.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.000.000.009.00

9 @ 6.45min pace

1hr 34 secs, windy too :) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.960.001.102.605.66

11 mins xtrainer warm up level 5 

felt like a hard work out, I know I did a hard run yesterday one of my fastest 9 miles ever in training but I was up for blasting some cobwebs hoping my legs keep up with my lungs and heart for once please ........

 

1 min intervals  with 1 min recovery running

started out at

1min at 2.5% incline 12kmh   + pace is 7.30 pace recovery

1 min at 2.5% incline 16kmh = pace is 5.45 pace 

repeat to 20 mins meaning 10 x 1 min intervals at 5.45 pace with 7.30 pace recoveries over 1 min

so 10 mins at 5.45 pace =  1.7 miles

10 mins at 7.30 pace = 1.3

then 3 min rest

5 x 1 min intervals @ 3% incline @ 16kph = 5.40 pace  with 1 min recoveries of 7.30 pace

5 mins at 5.40 pace =0.9

5 mins at 7.30 pace =0.66

6 mins at 5.50 pace = 1.1 

 

10 mins boxing skipping  YAWN ! 

4 mins  xtrainer level 6

core work

swiss ball

swiss ball plank with med ball  tucks 2 sets of 10  like this swiss ball med ball plank  but with the added structure of the tuck under crunch which is like this knee tuck 

 

press up challenge ( my arms were pumped from the speed intervals ) 

15, 20, 15, 20,20 ouch not as good as last Friday but hey I did them fresh !

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ruff yeah thats how I feel today LOL

 

xtrainer puke session urgghhh I got through it with some pain oh the pain

4 min level 5

1/   6 mins level 9  h/r 160

2 mins recovery level 5

2/   6 mins level 9 h/r 163

2 mins recovery level 5

3/   6 mins level 9 h/r 165

2 mins recover

4/   6 mins level 9 170

2 mins recover

 5/ 6 mins level 9 h/r 172

2 mins recovery

6/   6 mins level 10 for 2 mins then level 9 for last 4 h/r hit 180

that was it for me I was goosed knackered shattered done in :)  puke but didnt actually puke.

stetched out

core work did that swiss ball again

plank with med and swiss ball same as yesterday but I threw in

2 x 1 mins straight plank  (woo wooobbbblly )

2 sets of 5 reps of the tuck under plank omg this is hard my arms and chest etc are sore from those press ups yesterday ha ha ha

swiss ball balance with dumbbells did side lateral raises and the bicep curls alternating to throw in instability with the swiss ball.

Swiss ball balance with the russian twist with a med ball oh this was hard today.

bridge one legged lots of different reps had to run home then cut workout short sort out the internet..... eat and get a nap hit the pillow and I did but woke up feeling worse

 

DOMS    delayed onset muscle soreness to say the least and my legs are so heavy urghhh must be that speed work yesterday IM thrashed and in need of so much sleep   :-O 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

CBA DAY

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

10 min xtrainer warm up 

ran 5.5 miles

10 min xtrainer warm down

core work

plank with med and swiss ball 5 x 1 min

sit ups

30,30,30,30 100

press ups

20,20,20,20,33       oh yeah baby 33 now those last 5 of 33 were very slow and shakey and hard I shall have achey muscles tomorrow ha ha lol

swiss ball dumbbell curls, lat side lifts.

bridge one legged  numerous

 

 

I have had a busy busy day no time to think so thats goooood.........  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.103.100.000.006.20

30 mins xtrainer level 6

5k on sweatmill at 7min pace

rest stretch 2 mins hip went slighty stiff being cautious

5k on sweatmill at 6.45 pace

5 mins xtrainer

 

did core work only

lots of med ball abs all sorts of stuff

plank with swiss and med ball 1 mins x 3

bridge one legged numerous times

at least 30 mins on core

80 mins cardio

30 mins core

nearly 2hr workout :)  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.5612.101.102.6032.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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