February 1st- 28th
Swimming 6:56hr 10.3miles (1000m TT 14:23min , 1500TT 22:10min)
Running 9:11hr 67.8miles 139bpm H/R (Bury 20 mile 2:23:05hr)
Cycling 12:21hr 194.3miles 123 bpm H/R
January 1st - 31st
Swimming 4:18hr 4.7 miles (1500m TT 23:49min)
Running 2:50hr 20.2 miles 145 bpm H/R (Reedham 10 mile 1:09:54hr)
Cycling 9:42 hr 150 miles 129bpm H/R
December 1st- 31st
Running 1:52 hr 11.9 miles 136bpm H/R
Cycling 2 hr Turbo sessions
November 1st-30th
Running 5:42hr 42.9 miles 148bpm H/R
Cycling 6:27hr 102.9 miles 135bpm H/R
October 1st-31st
Running 4:20hr 32.3 miles 146bpm H/R
Cycling 4:11hr 70.6 miles 140bpm H/R
Sunday, 1 March 2009
Sunday, 22 February 2009
Bury 20 mile Run
Well it is now the end of Week 5. Things have been going smoothly, today was the test for my knees to hold up for some serious mileage in running. I took part in the Bury St Edmunds 20 mile run http://www.raceres.org.uk/mdhome%201.htm.
Finished in 2:23:05 hr 41st / 351 finishers
Average HR 157 bpm
Average pace 7:05min per mile
Pictures from Bury 20m run.........
http://www.derekhaden.com/09feb22bury/20/index.php?image=B22209_0513
Very happy with the result and was able to keep an eye on my HR, adjusting pace and effort. Used a new Fuel Belt which had gels held in little bottles,
good easy concept and easy to use.
Knees have held out but a bit sore after that. My next event is Bungay 1/2 marathon 19th April then Suffolk 100m bike ride 10th May. I am looking at doing a 1/2 Ironman (70.3) on 17th May but not sure if I can get cover for work .
Finished in 2:23:05 hr 41st / 351 finishers
Average HR 157 bpm
Average pace 7:05min per mile
Pictures from Bury 20m run.........
http://www.derekhaden.com/09feb22bury/20/index.php?image=B22209_0513
Very happy with the result and was able to keep an eye on my HR, adjusting pace and effort. Used a new Fuel Belt which had gels held in little bottles,
good easy concept and easy to use.Knees have held out but a bit sore after that. My next event is Bungay 1/2 marathon 19th April then Suffolk 100m bike ride 10th May. I am looking at doing a 1/2 Ironman (70.3) on 17th May but not sure if I can get cover for work .
Saturday, 7 February 2009
Reedham 10mile run
1st February was the Reedham 10m run, cold conditions but the sunny and clear skies. Very happy with my results as I kept a steady pace and also steady heart rate. Finished in 1:09:54 (33rd out of 226)
You can just make me out in the picture 2nd from the left black hat, leggings and red top.
http://www.scribd.com/doc/11842507/Reedham-HR-Graph
You can just make me out in the picture 2nd from the left black hat, leggings and red top.http://www.scribd.com/doc/11842507/Reedham-HR-Graph
Avg HR 159 bpm and Average pace 6:59 min / mile
Thursday, 5 February 2009
January Totals
January 1st - 31st
Swimming 4:18hr 4.7 miles (1500m TT 23:49min)
Running 2:50hr 20.2 miles 145 bpm H/R (Reedham 10 mile 1:09:54hr)
Cycling 9:42 hr 150 miles 129bpm H/R
December 1st- 31st
Running 1:52 hr 11.9 miles 136bpm H/R
Cycling 2 hr Turbo sessions
November 1st-30th
Running 5:42hr 42.9 miles 148bpm H/R
Cycling 6:27hr 102.9 miles 135bpm H/R
October 1st-31st
Running 4:20hr 32.3 miles 146bpm H/R
Cycling 4:11hr 70.6 miles 140bpm H/R
Swimming 4:18hr 4.7 miles (1500m TT 23:49min)
Running 2:50hr 20.2 miles 145 bpm H/R (Reedham 10 mile 1:09:54hr)
Cycling 9:42 hr 150 miles 129bpm H/R
December 1st- 31st
Running 1:52 hr 11.9 miles 136bpm H/R
Cycling 2 hr Turbo sessions
November 1st-30th
Running 5:42hr 42.9 miles 148bpm H/R
Cycling 6:27hr 102.9 miles 135bpm H/R
October 1st-31st
Running 4:20hr 32.3 miles 146bpm H/R
Cycling 4:11hr 70.6 miles 140bpm H/R
Friday, 23 January 2009
Week 1 of 24
Well it has been a good start to my training and happy with it, structured, goal worthy and targets were all met. Day off today,Friday, got bike session on saturday and swim session on sunday before work at 9am on sunday.
I have recently moved to Norwich city Fire Station and joined White Watch there, there are a few guys on the watch who are serious fitness gurus. One does cyclo x and the other does triathlons (2nd season for them), and a few Footy boys.
Nice to have a day off and spend it with Joel.
No races this month, February 2nd 10mile run Reedham and 22nd feb Bury 20 mile run.
Saturday, 17 January 2009
Lactate Testing
On Thursday last week I had Blood Lactate Testing done at the UEA (University of East Anglia) by David Cosford.
I will be using the results in my training for heart rate calculations.
What is Lactate Testing ? http://www.scribd.com/doc/10922239/Lactate-Test-UEA
Lactate measurement is used by sport scientists, coaches and athletes to accurately determine Heart Rate training zones, recovery and much more. Lactate is a metabolic product that can be measured by taking a drop of blood at a finger tip the same way diabetics monitor their blood sugar level. The blood lactate level increases with exercise intensity and shows clearly the transition from aerobic to anaerobic activity. Since the measurement is completely individual it gives a precise method for testing and monitoring training intensity and recovery.
Lactate measurement is far more precise than the outdated and inaccurate method of using percentages of maximum heart rate to set training zones. Because heart rate is an individual response, heart rate training zones need to be determined by measurement of physiological variables not set by mathematical formulas. Lactate measurement differs from, and is complimentary to VO2 Max testing. VO2 Max is a great tool for identifying anaerobic threshold and calculating training zones. The training zones are then used to determine training intensity from recovery to max effort intervals.
Lactate Threshold testing measures the accumulation of lactate acid in the blood stream. With the proper protocols you can measure both the aerobic and anaerobic conditioning of an athlete. Because lactate is produced by the anaerobic system and used by the aerobic system it is the only marker available for measuring each system. The amount of energy an athlete can produce per unit of time depends on the development of both systems which is why they have to be balanced. (Essentially this means training the anaerobic system to a level that is appropriate for the athlete's aerobic capacity.) Basically, Lactate Testing is the best tool to determine steady state race pace.
I will be using the results in my training for heart rate calculations.
What is Lactate Testing ? http://www.scribd.com/doc/10922239/Lactate-Test-UEA
Lactate measurement is used by sport scientists, coaches and athletes to accurately determine Heart Rate training zones, recovery and much more. Lactate is a metabolic product that can be measured by taking a drop of blood at a finger tip the same way diabetics monitor their blood sugar level. The blood lactate level increases with exercise intensity and shows clearly the transition from aerobic to anaerobic activity. Since the measurement is completely individual it gives a precise method for testing and monitoring training intensity and recovery.
Lactate measurement is far more precise than the outdated and inaccurate method of using percentages of maximum heart rate to set training zones. Because heart rate is an individual response, heart rate training zones need to be determined by measurement of physiological variables not set by mathematical formulas. Lactate measurement differs from, and is complimentary to VO2 Max testing. VO2 Max is a great tool for identifying anaerobic threshold and calculating training zones. The training zones are then used to determine training intensity from recovery to max effort intervals.
Lactate Threshold testing measures the accumulation of lactate acid in the blood stream. With the proper protocols you can measure both the aerobic and anaerobic conditioning of an athlete. Because lactate is produced by the anaerobic system and used by the aerobic system it is the only marker available for measuring each system. The amount of energy an athlete can produce per unit of time depends on the development of both systems which is why they have to be balanced. (Essentially this means training the anaerobic system to a level that is appropriate for the athlete's aerobic capacity.) Basically, Lactate Testing is the best tool to determine steady state race pace.
Thursday, 1 January 2009
New Year 2009
Not a very good December, unfortunately I have been sick for the 2nd time now, also my family has been down with it. January 1st now and hoping it will clear by the end of the week. 19th of January is approaching fast D'day for training day.
Still awaiting news for a vehicle sponsor and also a swimming pool sponsor for training facilities. Also will be joining up with some new sponsors in the New Year from companies in Norwich area.
Most important thing is to sort out last minute adjustments on Training programme, also I have had very useful tips and advice from Russell Clarke (multi Ironman racer "experienced") So I will be putting nutrition into my training sessions.
Next Races :- 14th Jan RAF Barnham X-Country
1st Feb Reedham 10mile run
22nd Feb Bury 20 mile run
December 1st- 31st
Running 1:52 hr 11.9 miles 136bpm H/R
Cycling 2 hr Turbo sessions
November 1st-30th
Running 5:42hr 42.9 miles 148bpm H/R
Cycling 6:27hr 102.9 miles 135bpm H/R
October 1st-31st
Running 4:20hr 32.3 miles 146bpm H/R
Cycling 4:11hr 70.6 miles 140bpm H/R
Still awaiting news for a vehicle sponsor and also a swimming pool sponsor for training facilities. Also will be joining up with some new sponsors in the New Year from companies in Norwich area.
Most important thing is to sort out last minute adjustments on Training programme, also I have had very useful tips and advice from Russell Clarke (multi Ironman racer "experienced") So I will be putting nutrition into my training sessions.
Next Races :- 14th Jan RAF Barnham X-Country
1st Feb Reedham 10mile run
22nd Feb Bury 20 mile run
December 1st- 31st
Running 1:52 hr 11.9 miles 136bpm H/R
Cycling 2 hr Turbo sessions
November 1st-30th
Running 5:42hr 42.9 miles 148bpm H/R
Cycling 6:27hr 102.9 miles 135bpm H/R
October 1st-31st
Running 4:20hr 32.3 miles 146bpm H/R
Cycling 4:11hr 70.6 miles 140bpm H/R
Monday, 8 December 2008
Welcome Pedal Revolution
A huge Welcome and big thanks to Pedal Revolution, Norwich store. www.pedalrevolution.co.uk/ . They have come aboard as a key sponsor, with supplying me with equipment, services and use of race equipment.
Training is ticking over and now only 1 month to the start of serious business, obviously got to get through Christmas first not planning to eat or drink too much. Started doing weights in the gym and trying to build a bit of winter power and strength.
Monday, 1 December 2008
Totals so far
November 1st-30th
Running 5:42hr 42.9 miles 148bpm H/R
Cycling 6:27hr 102.9 miles 135bpm H/R
October 1st-31st
Running 4:20hr 32.3 miles 146bpm H/R
Cycling 4:11hr 70.6 miles 140bpm H/R
Running 5:42hr 42.9 miles 148bpm H/R
Cycling 6:27hr 102.9 miles 135bpm H/R
October 1st-31st
Running 4:20hr 32.3 miles 146bpm H/R
Cycling 4:11hr 70.6 miles 140bpm H/R
Race Day
Norwich 1/2 Marathon 1100 am start, well after a delay, very cold. The course was a 2 lap route with a hill at the end off the laps. 1:25:17 hr, 6:30 min/mile avg. Very pleased with my time. I was aiming to do a TT for this and now my training will slow and get longer, working towards Edinburgh Marathon. My knees are a bit sore today (Monday) so will rest them well and then get back into it.
Results; http://www.theresults.co.uk/theresults/Results/2008/Running/20081130_Norwich_Half_Marathon.pdfheresults.co.uk/theresults/Results/2008/Running/20081130_Norwich_Half_Marathon.pdf
Results; http://www.theresults.co.uk/theresults/Results/2008/Running/20081130_Norwich_Half_Marathon.pdfheresults.co.uk/theresults/Results/2008/Running/20081130_Norwich_Half_Marathon.pdf
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