56miles, rain, wind and sun

It was an early start. Up at 6, bit of breakfast and the fill the water bottles and off to meet Rob in Redbourn at 7.

We're both doing the Half Ironman in the New Forest and need to build the bike endurance, so today was 56miles which is the distance we cover in the race.

We met on time and set off towards Gaddeson Row, then it was over to Potten End, taking our first serious climb. From Potten End it's down through Ashridge and over to Bison Hill.

It's absolutely bucketing for the first 20miles but by the time we're over Bison it has stopped. We've just got the wind now.

From Bison, which I found pretty tough today, it was down to Markyate and over to Slip End. Rob was being disciplined and stopping for a refuel on every hour. I was a bit lax and took on a muesli bar and gel in 3 hours.

We made it down to Kinsbourne Green then headed back to Luton Hoo and over the top to East Hyde. I peaked at 42mph on the downhill. The next climb was up to Peters Green and now we were starting to feel it, this was mile 33 so a bit to go yet.

The route over to Breechwood Green and Preston is very up and down, so the pace was slowing and the effort was massive. From Preston we enjoyed a substantial downhill to Whitwell.

The last 13 miles were gritted teeth. I was feeling the burn on the inclines and having to dig in to keep the pace up.

Great run though and by the end the sun was out. Main lesson is on the nutrition, I need to take on more and be as disciplined as Rob. 4000 calories burnt and an average heart rate of 137.

56miles, rain, wind and sun by kdmurray65 at Garmin Connect - Details

Swim & Easy 5 Miles

30min swim session. Steady freestyle for the lengths. Added a few single arm drills which were pretty comfortable.

Took an evening run round the Cooters End Lane. Took it very easy keeping the heart rate down. Enjoyed the hill and then lifted the pace for the closing 2 miles.

Excellent session, felt comfortable and has set me up for the weekend. Bike session tomorrow morning.

Easy 5 Miles by kdmurray65 at Garmin Connect - Details

Swim & Bike, 34miles

Easy 30min swim. Mainly freestyle. Working on balance and catch. Good session.

Evening 34 miles on the bike. Route was Wheathampstead, Codicote, Langley. Lost Adrian up there so returned to Codicote and then headed down to Whitwell and up to Preston. Met up with Adrian in Preston, he'd been to Hitchin.

We returned to Harpenden via Peters Green and the Luton Hoo hill.

Excellent day. Could've done a run but will save that for the morning.

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Easy Run, 4.75miles

Eased back in after a 3 day enforced childminding and work break. Felt very fresh and set off with the heart rate very low.

Took the pace up to get me nearer z2. Average was in the 8.20's and felt ok, although the humidity was a tad on the uncomfortable side.

Met Neil who was clocking the steps on his pedometer so walked back with him. He's on a weight loss program and walking 23,000 steps a day.

Tomorrow is another busy day and I'd love to get out on the bike but I think its a bit dodgy.

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Swim & Bike, 31.5miles

Lunchtime swim was pretty good. 30mins and a max of 3 people sharing the lanes. I managed a few good drills, working hard on the catch and also rotation from the hips to get those breaths in.

Worked well and felt pretty easy for a change!

This evening I got the green light for a couple hours so set off for a loop round Bison Hill. This was my 3rd time round this loop and it is getting easier. I maintained a good tempo and average 17mph which is good given it's hilly and I was Billy No Mates. Bison was pretty tame. I managed to stay seated quite a way up, normally its standing from a fairly early point. So happy days.

The aero bars are working well. No doubt they make life easier and give an extra few % for free. Just need to adjust the settings on the seat to get things perfect but a good start.

The weekend is likely to be pretty quiet. Suze is off to Crieff tomorrow with Louis, so I'll have 3 to look after 24x7. It'll be tiring in a different kind of way!

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Lunchtime Reps and Evening Cycle, 16miles

2 Sessions today. Lunchtime reps with the NG elite. 5 x 4mins on and 2mins off.

It was my first proper rep session since early spring. It was pretty tough given the rusty running form and the hot, humid conditions.

Rep 1 was steady enough but the A-team were a good 40 yards ahead by the end. Rep 2 was harder but the gap was similar. 3-5 were murder, I really struggled and the lads seemed to step it up!

I'll need to step up the running if I'm to reach the heady heights of March.

The evening cycle was more comfortable. The rain had cleared the atmosphere so it was less humid. William and Adrian joined me for a 16 mile loop. The plan was to keep the tempo up and throw in a few drafting stretches. It didn't go to plan as Adrian fell off the second round and we more or less strolled back. Average was just 15mph which was a bit lower than hoped for.

Lunchtime Reps, 5x4min by kdmurray65 at Garmin Connect - Details

Evening Cycle, 16miles by kdmurray65 at Garmin Connect - Details

Recovery run and ride, 5 & 19.5miles

Lunchtime Z1 run. Very hot and humid so it was sweatsville after the run, not pretty.

Tonight I had the new aerobars in position and set off with Susan on an easy ride round Markyate and Flamstead. 19.5miles easy Z1.

Easy 5 miles, Z1 by kdmurray65 at Garmin Connect - Details

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Swim session

Lunchtime soiree to the pool. Today's focus was on breathing and a tempo that I can sustain for 100 lengths.

I took it slow, focusing on good rotation and high elbows. The result was smooth progress through the water with no panic.

Very happy with today's session. Confidence is growing and with 2 months to go I should make the grade.

As well as the swim session today was a Wiggle day. Took delivery of some new shades and tri bars. The bars are fitted but it was too late to head out. Tomorrow I hope to get out.

Lunchtime swim and Monday Posse for a 22mile loop

Swam at lunchtime. Focus on the catch and breathing. All went well apart from a mouthful of the chlorinated stuff on a rest lap.

Feeling stronger with every swim session, so just need to keep it regular.

This evening Susan, William and Adrian joined for the 22mile loop round Preston. William's £2.5k bike made mincemeat of us on the downs and any time acceleration was required. Sweet.

Managed a 3 mile drafting at 26mph, good workout for the lads.

Excellent day. Inadvertently pressed the stop button on the garmin at Whitwell so missed 8 miles from the log.

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Sunday Morning 10k, Evening 22mile ride miles

Good day. Began with an easy 10k with Paul and Anthony.

We'd not run for a while and thankfully Paul was tired so that meant we could jog along at 9min pace.

The cobwebs were swept away and we'll keep the momentum going now.

The day was spent at London Zoo but I managed an evening spin. 22 miles at 16mph average.

Sunday 10k by kdmurray65 at Garmin Connect - Details

Sunday 22 miles by kdmurray65 at Garmin Connect - Details

Saturday Cycle, 22miles

Easy Saturday evening cycle with Susan.
Lovely evening, easy on the heart rate and pace.

Saturday Cycle, 22miles by kdmurray65 at Garmin Connect - Details

Friday Swim

Lunchtime swim. Lots of drills. Worked hard and felt fairly wacked.

Good focus on the freestyle drills for breathing and breathing.

Felt comfortable during the swim but drained later. I reckon it's dehydration which is fairly ironic.

Tomorrow is bike time. The wind is down and the plan is 50 miles.

Easy Run, Camber Sands

Sunday morning, 6 miles in Camber Sands.

Easy Run, Camber Sands by kdmurray65 at Garmin Connect - Details

Another Easy Run, Camber Sands

Easy Monday morning run at Camber Sands. On the sand and in the dunes, so it was tougher than normal.


Another Easy Run, Camber Sands by kdmurray65 at Garmin Connect - Details

Childwickbury Loop

Easy 8 mile run round the Childwickbury loop.

Childwickbury Loop by kdmurray65 at Garmin Connect - Details

Easy Bike, 22miles

Took an evening jaunt over to Luton, passed the Airport, Wigmore and back out the lanes to Peters Green.

From there it was down to East Hyde, over the hill and down to Luton Hoo and home.

Beautiful evening and the legs feel good after a step up in volume and intensity this week.

Easy run tomorrow morning and then down to the Kent coast for the weekend. Wetsuit packed for a few sessions in the sea.

Swim Session

The swimming is my real weak spot. I struggle to get into a comfortable rhythm and so my breathing goes horribly wrong.

Today was drill time. Just working on bilateral breathing and rotation so that I get air instead of water. It worked fairly well, just a few gulps of the chlorinated stuff.

By the end of my session I managed a few lengths in a good relaxed state that meant breathing comfortably and making good steady progress.

I have a few sea swims planned for the weekend. We'll see how they go.

Evening Cycle, recovery

Needed to get the legs moving after a reps session at lunchtime.

Enjoyed a short blast on the back of 2 serious cyclists.

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Reps, 10x400m

I've not done reps for yonks. This session nearly killed me.

Reps, 10x400m by kdmurray65 at Garmin Connect - Details

Schizophrenic Lunchtime Run by kdmurray65 at Garmin Connect - Details

Schizophrenic Lunchtime Run by kdmurray65 at Garmin Connect - Details

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Untitled by kdmurray65 at Garmin Connect - Details

July 4, catch up

Tri training is underway. The swimming is my main struggle. I was never great but a winter of running has meant that my pool time has been zero.

Getting back in the water I've had to get back to basics. So its drill time coupled with just churning out the lengths. It's actually not as bad as it was 2 years ago. Then I could manage 2 lengths of crawl and die. Now I can keep going reasonably ok, not fast but at least I can breath.

I've 2 months to build my swim fitness. The half ironman starts with a 1.9km swim.

The bike fitness is good. My endurance is in good shape after the marathon training and I've improved my technique and confidence. New top speed is 45mph. Also nailed Bison Hill again on my second ride over that way, so just need to keep building the strength up. I think its a 90km bike ride to follow the swim.

Running is on the back burner. Not much time for serious running but need to change that. So tomorrow it'll be back to a lunchtime run with the Grid team. Then hopefully to the Aros on Tuesday.