Getting Faster

Yesterday was a planned hard training day for me and as part of it I repeated the 6mile cross-country time trial that I did earlier in the month.

The route itself is measured with my Garmin Forerunner to ensure that it is accurate and is a mixed bag of terrains. It includes riverside paths with various quality surfaces, woodland single tracks and routes across farm fields. Along with this I also have to negotiate steps, styles, locks, gates, railway crossings and bridges. So all-in-all a bit removed from racing a road based 10k.

Also, since I did the last test my training has been more consistent that at anytime this year. I have introduced a weekly long run. Plus I have been doing a couple of structured runs each week, such as Hill sprints or intervals.

Last time I did this test it kook me a disappointing 1:02:11 and that was pushing it at a high heart rate.

This week I forgot my HR strap so had to go by feel, and as a result over cooked it a couple of times and had to slow down. All the same this week I completed the Time Trial in 0:55:30.

That’s 6:41 faster … I’m over the moon with that :)

   

WW

Outlaw 2012

An alternate set of images from the Outlaw 2012 iron distance triathlon ...


Well done to the 843 athletes/teams who finished

How old were the finishes?

How fast were the age groups?

What were their splits like?

What was Mr/Mrs Average's race like?

Did the outlaws who finished get there bike/run right?

How many finished in each hour>

WW

4 weeks In

Well, it has now been 4 weeks since I initially weighed in and set off on the journey to try and get myself in better shape. In that time my training and general exercise regime has become more varied. Plus I have attempted to improve my diet.

When I talk about diet, I am not talking about going on a particular diet, as I feel these are all fads and unsustainable, but instead I have just considered what i put in my mouth.

For example

• I really like lucozade original, but found I was having a bottle every day, so now I only have 1 bottle in 2 weeks.
• I was drinking 10+ cups of coffee each day all with milk and sugar, now I'm down to 2 or 3
• I was having a can of coke each week day with my lunch, now stopped all together
• I was eating ready meals for lunch, now fresh salads
• Also I had a pint of Guinness with my dinner each evening through the week, now I have lime and soda

All these little things have added up to help me move closer to my goals. I don't want to give up the things I like; otherwise life would be too dull. 

Now for how things have gone

I had hoped to lose a half stone in the first 4 weeks and a couple percent of my body fat. To my delight I can report that I have exceeded these targets with a weight loss of 9.5lb and a drop of over 4% on the body fat.

This now looks like this

WEIGHT	202.5lb	(14st 6.5lb)(92kg)	Loss = 9.5lb
BODY FAT	18%	Combination of Scales and Calipers	Loss = 4.7%
WAIST	35.25in	(89.53cm)	Loss = 1.25in

Looking Forward

Over the next 4 weeks, I would like to drop 6.5lb and get down to 14st and drop another 2% on the body fat front, this should allow the shape of my abs to start to show ... well that's the plan   :)

WW

Testing Times

Since my slimmer / fitter / faster challenge is all about physical improvement, I thought I would do a couple of tests this week. This will give me some basic information that I can measure my progress from.

This week the two areas I tested were my run and my swim.

For the run, I had 30mins easy spin to warm up. Then I set my Garmin and set off on a 6 mile out and back trail run (turning when I hit 3 miles).

Because I train for endurance events I do very little short hard stuff. But back when I did I used to race 10k in about 45mins. But when I stopped my watch; it read 1:02:11, at an average Heart Rate of 82% (143 for me)

To say I was disappointed with myself is an under statement, both at the time and the ability to maintain a higher heart rate

----

The swim was a much sorter test, the standard 400m. I have not done a lot of swimming in the past year. So unless it took me a ridiculously long time I would be happy. My last race at the beginning of July, it took me 1:18:00, so an average of 8:08 / 400m.

After a warm up I set off, and even had the lane to myself. I felt messy in the water but pushed on. Stopping the clock in *:00, a pace of 2:00/100m. I was quite happy with that.

RUN	6 Mile	1:02:11	82% | 143bpm
Swim	400m	8:00	N/A

So

My aims going forward will be to: -

• Improve my time for a 6mile trail run

• Be able to maintain a higher average heart rate for the 6 miles

• Improve my time for the 400m swim TT

Watch this space

WW