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Quality v Quantity
25m Kick board 30s (03/10/12)
50m Kick board 1:04 (03/10/12)
50m 37 (01/03/13)
100m 1:20.5 (01/03/13)
200m 3:02 (04/04/12)
400m 6:18 (22/01/13)
500m 8:10 (27/03/13) (first 500 in 1500)
750m 12:22 (27/03/13) (first 750 in 1500)
1000m 16:23 (12/02/14) (first 1k of 1500)
1500m 24:51.8 (27/03/13) OW - 23:43 - 2010
1900m 33:58 (09/09/10)
3800m 1:11:20 (24/05/11) (1:06ish @ FM but time inc. T1 1:14)
Golf - 70 (39s / 31st) (**/08/15)
CSS test 6:20 / 3:06 = 1:37 (02/05/14)
CSS fastest splits - 6:18 / 3:03 = 1:38 (22/01/13)

IM and other stuff

100IM 1:50
50 fly 48

20km 38:12
40km 1:02:35 (22/06/14)
90km 2:46:20 (18/08/12)

5km 22:38 (07/05/12) (Tonbridge Tri)
10km 45:41
Half mara 1:46:44 (24/02/13) (Tunbridge Wells)
Marathon 4:09:11 (13/04/14) (VMLM)
30min TM - 6120m
5km TM 22:50 (25/04/12)

(400/20/5) 1:11:33(Eton SS 2009)
Sprint 1:34:55(Blenheim 2008, only standard distance sprint!)
7oaks 1:48:14 (27/04/14)
Tonbridge 1:23:28 (May 2012)
Oly 2:18:31 (Dartford 2014)
70.3 5:34:55 (Midnightman 2012)
Iron 14:21:58 (Forestman 2011)
In 2002 i ruptured my ACL and MCL playing football and was told i would not be having an op on the NHS and could never play again (along with many other things!)... After doing some freeride / downhill MTB'ing for a couple of years, I starting to swim again in August 07 and thought, i cycle, i swim...all i need to do is run a about earning a little money for charity and sign up for the London Oly! I went on to enjoy my first season in tri so much I have done a 2nd, gone sub 2:30 for an Olympic distance got round an ironman and am still going!
When not training I can be seen at the Boleyn Ground being a long suffering season ticket holder at the 1966 World cup winners West Ham Rolling Eyes
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All about hammerer

Joined: 19 Nov 2007
Location: Right Next Door To Hell

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Back to it!
Wed May 28, 2008 4:47 pm hammerer
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So finally back to the training on Tuesday, and did i enjoy it Twisted Evil I did another brick session. Cycled a flat 10miles in just under 30 minutes and then straight out for about a 20 minute run. Think it was about 2mile maybe more. After the run at Eton i am adding a few more bike / run bricks into my schedule. The bike went well, quite easy spinning at about 95RPM, but i must buy a cadence meter for the bike, counting is so hard Rolling Eyes The run was not as easy though. First mile was tough but i got into my stride and it was a good feeling finishing and thinking, "I could still continue" which is how i've been advised to finish all my training sessions!

I finally got to the pool yesterday evening and put in a nice little set.
400m WU
2*100m (2*25catch up 25F/S)
2*100m (2*25fists 25F/S)
10*100m F/S

I tried to keep my stroke long throughout the whole set and concentrated on body roll too. It was tough as again only one lane marked medium and we had the 3 "lads" in long baggies trying to sprint, heads up front crawl and beat me. then 3 lengths later they'd do the same. Its hard to hold back when you are on a warm up! At least after 30mins they opened a second slow lane and a number of the leisure swimmers moved across giving me more room, but i wasnt far off finished at that point. I must remember that at 7pm on tuesdays the lessons end and 2 lanes are open Smile

Today is usually my rest day but thought i'd train through this week as i had an enforced rest over the weekend. I went to the gym and went on the bike there. Im not usually a fan of the gym bike but it serves a purpose as i dont own a turbo. I put it on a hilly setting and pushed out 50mins at about 95 - 100 rpm on the easy bits and down to 85 on the hard bits. I stayed seated most of the session except when some pressure needed relieving below Rolling Eyes Apparently it was 25km but not sure how accurate this gym bikes are, but gave me some very tough sections so quite worthwhile. A night off tonight though as i must watch the football, even if it is almost a reserve game. Lets hope Ashton doesnt get injured again Sad

Sav, Turbo is next thing to buy! There has been times over the winter when i could have put in an hr to 90mins...Will make training easier! either that or i need to toughen up...Soft Southern B@st@rd Wink

Slacko, I am well and truely hooked. Originaly plan was IMUK 2009 but i am enjoying myself and there are a lot of Oly and sprints i would like to try, even the Vit! So maybe put it off untill 2010 now. I have applied for a FLM slot for next year and a lot depends on that! But I will see you there one year. It is a long term goal of mine.

Sue, trainings back on plan now and I am feeling good for the break. I was due a lightish week anyway.

Man flu!
Tue May 27, 2008 11:01 am hammerer
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So thursday morning i woke with the worst case of man flu I have had for a while. All year without a cold (except a minor one over Chrismas in Chile) and a few days after my race i get one. Maybe this is why i felt bad after my bike on Tuesday and not the lack of recovery. It seemed to be on my chest as well so yet another enforced days rest. Mojo at 100% and still cant train. Friday i had improved a little so thought i would have a trip to the gym and 10mins or so on the gym bike just to see how i went. This turned into a 3*(10min bike, 10 min run) brick session. I felt real good I didnt wear my HRM as i didnt want to scare myself with the increased values due to being a bit under the weather. Completed about 15km on the bike and 6km on the Treadmill so all in all very worthwhile. Saturday i got up and decided to go for a run to my local park. Its about a mile and a quarter to get there and the laps around the lake are about the same. I completed 5 laps and run for an hour and 20mins not includng the 5mins warm up and cool down. complete about 9 miles in all and was thrilled that i felt comforatable. Average HR of 141BPM and max of 162bpm.
I couldnt get to the lake this weekend and the pool is not practical of a weekend due to the numbers there so still no swimming this week and with the cold i thought a good idea not to go anyway! I've probably forgotten how to swim Rolling Eyes
Sunday meant to be the planned long bike and i got up at 6:30 as i had a day out planned. Was going to do about 40miles or so 2hr 30min but as anyone down South will know the weather was unridable...I know i should HTFU but i had rivers running down my street and it was more to do with the safety (and the man flu) than the not wanting to get wet. Anyway i thought i still have monday!!! Little did i know that at 7am Monday morning it was worse! We dont get rain like this down South usually! Again another day of fun planned put an end to the weekends training, but it is all about the balance of life and training. There is more to life than training (OK maybe not but you have to try Wink ). At least i didnt fall asleep on the safa again! This week its back to normal with a week of hard training to get ready for Blenheim in less than 2 weeks.


Savaloy :- Thanks for the welcome to your club Rolling Eyes I look forward to many more kips on the sofa lol

Rambo :- Congrats on your first tri! Keep smiling mate, that way people will think its easy and may be tempted to race...More people to make us look good then Wink

Post Race Recovery...
Wed May 21, 2008 4:21 pm hammerer
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Monday i was surprisingly spritely after the previous days efforts. I had a little hamstring soreness but nothing major. Had to convince myself that i needed a days rest so apart from the days work I did nothing major and ate well. Cooked the famous Paella con camerones for dinner, rice with prawns and mixed vegetables for the non spanish speakers! I was asleep by 10pm which should have been a sign that i needed some more recovery from the race!
I woke at 6am on tuesday morning and felt very good, so pulled out the bike and commuted the 11 miles to work. I found it quite easy and managed the journey in heavy traffic in under 40 minutes. I felt very good on the bike and was planning a nice swim in the evening.
I finally see the results about lunchtime and was very pleased with the bike, quite pleased with the swim, but the run was a C- could do better. My times were swim 8:02 - T1 1:30 - bike 38:12 - T2 1:41 - run 26:56 total 1:16:24. I have never been a quick runner and the stitch at the start didnt help but i think that is the main aim for Blenheim is to hopefully get that down to 25 mins or less, although the bike is tougher than Dorney, and the run slightly longer at 5.4km.
As the day wore on i felt more and more tired and started to regret the morning commute. I left the office around 4:30 to travel home which is mainly uphill. As i started the wind was very strong and against me but even so i had no power or energy, even though i had eaten well during the day. Span home in the small chainring most of the way but it was a stuggle and i have never had a problem with the commute before even after a lunchtime run. I got home and thought i will wait an hour to relax and then swim, but woke in the chair when the GF got home at 7pm. Falling asleep in the chair at 5:45 in the afternoon is not the best sign of recovery so I knew that the swim will have to be cancelled Sad Again i was asleep by 10:30 and this morning just couldnt get up. I ended up getting up at 8am feeling terrible, so again thought another rest day and i will be ok. Problem is that tonight is the champions league final and being a typical West Ham fan must cheer United on against the "plastics" which will involve a couple of relaxing beers with a friend. Tomorrow I will return to the pool in the evening even if it is just a relaxing "recovery" swim, and will commute again on the bike, but keeping the HR in Z1 maybe some Z2.
As i write this i am feeling far more relaxed and ready to go. Another lesson learned! It takes more than a day to recover from a sprint distance tri with my limited base fitness.

onwards and upwards!

replies :-

cheers Paul, i will never forget my first and in a way it is a relief to know i have now completed a tri and what i need to do to improve. I was smiling from beginning to end, regardless of the pain i was in!

Sav - The photos are excellent. A great memory of my first tri! Smile

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2018 schedule
4th March - The Big Half Report
2015 Schedule
15/16th Aug Midnightman Report
2014 Schedule
2nd Mar - Tunbridge Wells Half Marathon Report

13th Apr - VMLM Report

27th Apr - 7oaks tri Report

22nd Jun - Bridge Tri Report

13th July - The Bastion Report

Championship XC

25th Jan - Southern XC Champs Report
2013 Schedule
24th Feb - Tunbridge Wells Half Marathon Report
21st Apr - VLM
28th Apr - 7oaks Tri
23rd Jun - Bridge Tri Report
14th Jul - Cowman
21st Jul - National Lottery Run Report
27/28th Jul - Midnightman Report
22nd Sep - Tonbridge Half Mara Report

Championship XC

5th Jan - KCAA XC Champs Report
2012 Schedule
7th May - Tonbridge sprint
17th Aug - Half Midnightman Report
23rd Sep - Tonbridge Half Marathon Report

Kent XC League

8th Oct - Race 1 - New Barn Park - Report

27th Oct - Race 2 - Tonbridge - Report

1st Dec - Race 4 - Danson Park -

Championship XC

7th Jan KCAA XC Champs - Report

17th Nov London XC Champs - Parliament hill Report
2011 Schedule
29th Jan - SEAA XC Champs (15km) - Report
20th Feb Kentish Killer sportive 73miles - DNS
27th Feb Tunbridge wells half mara - DNS
10th Apr 7oaks tri - Report
17th Apr VLM Report
2nd May Tonbridge Sprint Report
26th Jun Forestman Report
7th Aug Hyde Park Oly Report
25th Sep Tonbridge Half Mara report

Kent XC league

8th October Race 1 - New Barn Park -report
29th October Race 2 - Tonbridge -report
2010 Schedule
21st Mar - Reading 1/2 mara - DNS
18th Apr - 7oaks sprint - Report
30th May - Austria 70.3 - Report
13th Jun - Windsor Oly - Report
27th Jun - Dartford Bridge Oly - Report
8th Aug - London Oly - DNS
26th Sep - Run to the beat 1/2 mara Report

Kent XC league

9th Oct - Round 1 West Wickham Report

23rd Oct - Round 2 Tonbridge Report
2009 Schedule
19 Apr - 7oaks - Report
17 May - Eton - Report
7 Jun - Blenheim - DNS
14 Jun - Windsor - Report
2 Aug - London - Report
16 Aug - Dextro Energy Tri -Report
20 Sep - 7Oaks - Report
2008 Schedule
18th May - Eton Sprint

8th June - Blenheim Sprint

20th July - Bananaman 3/4

10th August - London Olympic

14th September - Orca Classic Tri

5th October - London HM
21km run - DNS Mad

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