Training for a shorter Tri

For those not yet up to IM

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Razor51    pirate
14/12/2014 at 20:43

I ran 5.6 miles this morning all in Z2 with an avg of 11:10 min/mile, felt really slow but hey ho this slow HR running works.

DB........its good to get out and do something different, breaks the monotony of doing the same thing all the time, well done.

Bally.... all the bike miles count no matter what speed, that reminds me , I must get my arse back on mine , not been on it since Ullswater tri in September  

Maths.......We're still here, hope you enjoyed your swim.



14/12/2014 at 22:21

Well that is another weekend of nothing. Feeling a bit down due to lack of training and other serious life stuff, hoping to be able to get to swimming on Tuesday morning at least. Just feel the need to ...


That feels better.

Onwards and upwards, or a saying of similar words.

15/12/2014 at 07:20

Time to get my ass back in gear now im back from holiday. Didnt manage anything all weekend except the gym yesterday morning for an hour as xmas is the time to be sociable which annoys me. Got tri club swim tonight, spin on wednesday and will gym in between this week. 

Got an appointment this afternoon with the chap who made my carbon fiber insoles to see if they have been causing my knee pain as ive had them for 2 year and the issue could be fixed according to the physio. Hope i get to the bottom of this soon otherwise ill be walking the Outlaw run

16/12/2014 at 22:30

Succeeded in  doing both swim and pilates session today, but my cycling and running mojo has gone AWOL. I need to find it and convince it that the garage is not too cold really for turboing in and that I need to get out and run if I am going to do anything looking like proper running next year.

17/12/2014 at 06:34

Jesus, it's hard to motivate yourself at this time of year.  I've only missed one planned session so far (feeling run down). But it's tough to go out when it's getting colder and colder. 

I did a new 20km route this weekend without so many traffic my time down from 58 minutes to 49 minutes so happy with that.

17/12/2014 at 07:15

Well done guys and good work RPITCHFO.

I really want to train and im getting annoyed but man flu is stopping me. I feel like i am letting myself down. I have our last tri club spin class tonight and its race day so going to go along and see how i get on. You never know it might help with the man flu.


Camlo    pirate
17/12/2014 at 22:17

how did it go BS?  (The appt about insoles and the spin class). Manflu can be cured with a slap from a wet fish you know? 

RPitch you are doing really well, we all miss the odd session so dont feel too bad when it happens. 

Steady - hope you find your mojo

Razor - zone training is all new to me, what would your normal pace be for that kind of run If you didnt have a HRM on? 


Razor51    pirate
17/12/2014 at 23:32

Camlo,   my normal pace for that run would be around 9.30 - 9.45 depending on terrain.

Have you worked out your max HR to find your zones?

18/12/2014 at 07:22

Camlo - Still got man flu but spin class last night was good. Race day is hard! actually felt better after the spin class than i do now. Exercise is the cure.

Insole appointment got cancelled as the guy before turned up late so they wanted to push my slot back.

I need to start Hr zone training, tried a run out with it last month and it felt weird but ill be back on it as it clearly works


Razor- have you seen much improvement by running a slower pace than normal?

Razor51    pirate
18/12/2014 at 21:28


I did the Outlaw in 2013 and all my base training was in Z2, started out at 11:30m/m  pace,after 10 weeks pace was up to 10:00m/m for the same effort.

At first it will feel weird having to keep slowing your self down to stay in Z2 but stick with it because it does work.

Make sure you work out your Max HR properly so you can set your HR zones, good luck.

18/12/2014 at 21:34

I have worked it out as best i can at the mo but having a test done at bath uni hopefully in Jan

i have never gone over 185 hr in the last few months spinning and i am breathing out my ass so hopefully i should be close

Razor51    pirate
18/12/2014 at 22:40

A better indication is to do a run test, hr on the bike tend to 5% lower than running, If you do parkrun, run the last 1k all out if not find a hill on your run route and run full out up it this should get your hr up to max.

My max hr is199, I worked mine out running the last mile of my 5 mile run all out uphill, it nearly killed me 

Your test at Bath Uni will definatley  work it out for you.

18/12/2014 at 22:41

I did a tiny bit of exercise today. 30 minutes walk. This was due to sleeping in an odd position last night and waking up in agony, piriformis and psoas muscle had gone into spasm and pressed on sciatic nerve so not been a happy person all day, so the walk was the most I could do, followed by some stretching.

Razor51    pirate
18/12/2014 at 22:45

Steady, take it easy and rest up, don't make it worse.((((((hug)))))

19/12/2014 at 07:17

thanks Razor, i have a track session tonight so might some sprint repeats and see where that gets me

Razor51    pirate
21/12/2014 at 19:56

I ran 6.5 miles this morning with my training mate Horse we also took his dog with us. We ran it all in Z2 at a pace of 11:22min/mile, it felt really slow and seem to take ages to reach the 3 mile mark, I suppose thats the joy of Z2 running. We ran off road which was good for a change and finished up getting full of mud, a tip for you lot " don't use elastic laces in your trail shoes" I lost my shoes 3 times in the heavy mud so I will be replacing my elastic laces for normal ones. So all my kit in the washer but I can't see Horse putting the dog in the washer.   she was caked in mud. 

Where is everyone? it's gone quiet on here.

Edited: 21/12/2014 at 19:57
21/12/2014 at 21:47


I have had a busy week with work, then went off for an overnight spa break. Training wise I have just been ticking over really, lots of swimming, some running and some bike, but building it all back up properly from now on.

steady - hope you are ok!

BS - if you are ill don't exercise, it will only make the illness last longer, but if you are ok then good

razor - well done on the run, hope you are well

Mallowpuff    pirate
22/12/2014 at 09:34

Man flu has hit me. I've been fine for the 3 to 4 weeks that the wife was ill. Woke up on Friday morning (last day at work before Christmas) and boom, felt terrible. Hoping it's gone by Boxing Day as we're heading off to Spain for a week, and need to be in better shape by next Tuesday ready to start the official training plan!

WildWill    pirate
22/12/2014 at 11:11

Durhambiker - if you are based in Durham and up for a few long rides in the spring/summer ... I'm in your neck of the woods 

Mallowpuff    pirate
22/12/2014 at 11:40

I am indeed based in Durham, and will certainly be up for some long rides in the spring/summer.

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