Jog On...

18/06/12 - Rest Day 19/06/12 - Rest Day 20/06/12 - Rest Day 21/06/12 - Free Ride (Spin Bike) As this was taper week before race day I just wanted to keep loose and spin my legs out on the bike, so a simple 45 minute session. I'll copy this session once more before the half ironman and that will be it, nothing else I can do and I'm going to be at the start line. Session Details Duration 00 45 00 Distance 15 Miles 22/06/12 - Free Ride (Spin Bike) Easy session on the spin bike before the race, this was the penultimate session before race day so I decided to take it easy with a gentle spin on the bike. That's it, 15 weeks of my life,  all completed for 1 day.. Roll on Sunday. Session Details Duration 00 45 00 Distance 15 Miles 23/06/12 - Rest Day 24/06/12 - Cotswolds 113 Middle Distance (half Ironman) Triathlon - Race Report HERE Week 25 Totals Cycling - 86 Miles Running - 13.1 Miles Swimming - 2000 Meters

11/06/12 - Rest Day 12/06/12 - Swansea Bay 5km This was the second race of the Swansea bay 5km series, I had a previous time of 20.46, but I had a feeling that I wasn't going to beat it. It was similar conditions as the previous run, but I felt tired in the legs even though I had a rest day the day previous to the race. When I hit the last 400 meters I felt a tightness in the top of my leg, so I eased off and my lungs were so happy for it as the burn was getting worse. My work rate throughout the 5km stayed the same as the previous race average heart was 181 BPM, and I went straight into zone 5 and stayed there till the finish line. At the finish line I looked at my watch to see I was 22 seconds slower than the previous month, but I have been working on endurance and not speed for the past 15 weeks so I'm not going to complain.. too much! Session Details Duration 00 21 08 Distance 3.15 Miles Average HR 181 BPM Max HR 191 BPM Average Pace 6.43 Best Pace...

04/06/12 - Brick Session (Southampton, Hampshire) My last brick session before Cotswolds as I start to taper for the event, the session felt great and a true test for race day, minus the swim.   My legs felt great at the end of the session, I could have kept going but I had a street party to attend. Session Details Duration 02 56 00 Distance 38.64 Miles 05/06/12 - Rest Day 06/06/12 - Free Run (Neath, Swansea) Triathlon Club Run - Warm Up & Session Session Details Duration 00 45 49 Distance 5.76 Miles 07/06/12 - Rest Day 08/06/12 - Illness 09/06/12 - Injured - Sliced the top of my finger off trying to sort out my mountain bike break disk out. I wont be training for a couple of days, hope it heals up a bit for Ironman. 10/06/12 - Injured Week 23 Totals Cycling - 30.74 Miles Running - 13.61 Miles Swimming - 0 Meters

28/05/12 - Rest Day 29/05/12 - Bike / Run (Time Trial, Glynn Neath, Swansea) This is was the first time trial event I've done with the club and I really enjoyed it. I was one of the slowest males, so I was luck enough to be set of 10th after the very quick ladies in front of me. Even though I don't have a TT bike, I tried to get in the best position possible and give my legs a great workout, down on the aero bars and go flat out in the same gear for the full 23 minutes. Well that was the idea, I tested my bike before I left and I had only gone and got a flat from the weekends ride, as I rushed to get the club session, I left all my tools at home, this included spare inner tubes too, so my night didn't start the best. I had no idea how to change the rear tire so I suppose it was a blessing in disguise that I did it at a club session. I was helped to change the tyre and when I came to inflate the tyre I only went and snapped the valve off so I had to take everything ...

21/05/12 - Rest Day 22/05/12 - Rest Day 23/05/12 - Open Water Swim (North Dock, Llanelli) What a lovely evening to do some open water swimming, the sun was shining and the water was.. well... warmish. I was reliable told its the warmest it had been all year, so I was happy to get in and get some meters in. I've been testing out some goggles, so tonight was a mask pair, you probably cant see them from the photo above, but I'm the head with the orange swim hat on the right. This was a great session, to get me back into the open water scene, 50 meter warm up, then then sprint 20 strokes, 10 recover, then sprint 30 strokes and 10 recovery. To finish we did zig-zag sprints, about 100 meter sprints with 30 seconds recoveries. My arms were really heavy after this session, but its a good pain! Session Details Duration 01 00 00 Distance 2000m 24/05/12 - Free Run (Llansamlet, Swansea) Its hot out there and I'm wearing black, no the best choice of colours fo...

14/05/12 - Rest Day 15/05/12 - Rest Day 16/05/12 - Brick Session (National Pool of Wales & Swansea Sea Front) After have 2 days off this week already, I had no drive to get out for this session, but when I did finally get the Speedo Jammers on I was really keen to get into it. I decided to hit the 50 meter pool and complete a 4 x 500m set (2000 meters) and get a 60 minute run under my belt. The weather was lovely and I was keen to make the most of it. I was lucky enough to have a lane to myself and so it was a interrupted set and and a quick change into some running gear I was out the door and on the sea front listening to my ipod picturing myself running the last 7 miles of the Ironman race. I felt good, really good and could have quite happily kept on going on the run! Session Details Duration 01 40 00 Distance Swim (2000m) Run (7 Miles) 17/05/12 - Cycling (Spin Bike) I was still feeling it a bit from last nights brick and the alarm clock went off far to earl...

After the rain we have been having recently I was hoping the sun would come out for this race, It was my first sportive and I needed the good weather to help me home as I knew I would find some of the climbs difficult and the duration in the saddle the main concern as it was going to be the longest ride for me ever. I woke up before the alarm after a good nights sleep and I sneaked downstairs for larger than normal pre-race breakfast, got dressed for the race, a quick kit check, packed the car and off we went to the start line, an hours drive. Parked the car up at the destination, registers and got the bike ready to go, you had a window from 08:00 - 10:00 to start so I saw a group of other riders from the club and congregated with them towards the start line. The marshals scanned my timing chip and off I went. The sun was shine, there was a cool breeze, I found a comfortable gear and off I went. The first 25 miles was brilliant, relatively flat, no massive inclines, it gav...