Items for SALE

There a few items that I am selling as I have just purchased a new wetsuit and they are not cheap these days.



BELL AERO HELMET
Triathlon or Time Trial Helmet, main structure of helmet in very good condition. Right side of ear has a small crack, but this does not effect the safety of the wearer.
£40

MAVIC HELIUM WHEELS + BAGS

Fantastic light weight wheels, mavic hubs, mavic scewers, radial spoked, mavic bags. 9 speed shimano cassette, Newish tubs fitted. Excellent condition. £80

Bungay 1/2 Marathon

What a good weekend, made my way down to Bungay, Suffolk, on Sunday morning with bike and running gear. Decided to do a 2 hr bike before taking part in the Bungay 1/2 Marathon, back to back training (brick session).

Now out on my race bike as only 12 wks to go and need to start tweeking position on my bike and getting used to it. Managed to get 1:45hr covering 30 miles.

PICS FROM 1/2 MARATHON

http://www.derekhaden.com/09apr19bungay/M/index.php?image=B19409_0452

1/2 Marathon
A field of 500 people for a start of 1230, by this time the sun was high and hot, yes hot 18C. Just finished my bike session 10 minutes before run start and was feeling good. Took off a bit fast but managed to maintain a good rythme and relxed body position. The first half was a lumpy course and reached the half stage in 41:20min (6.60miles), first 10km 38:40min.

My total time was 1:25:20hr, 6:28 min/mile. average heart rate 165bpm finished 9th out of the 498 finishes. results........ http://www.bungay-marathon.co.uk/downloads/2009BungayHalfMarathonProvisionalResults.pdf

Really happy with my performance for today and now know what i am capable of doing, even at this stage of my training.

What's next?
3 weeks of straight training, 10th May is the Suffolk 100mile Bike Ride, then a week later 17th May I have my first Triathlon of the session Middle Distance (70.3 Ironman) Marshman in Lydd Kent. http://www.velocity-events.co.uk/events-mainmenu-33/17-triathlon/46-the-marshman-sunday-17th-may-2009

March Totals

Well March has not been good sick twice, it is very difficult to avoid the sickness when a little one is running round snotty nosed. Joel can't be all to blame, I have been doing my British Triathlon Level 2 Coaching course (Club Coach) in Chichester, and on Sun just gone we were in and out of the pool for 3 hrs as we coached and were coached. The weather has been fantastic on the days I have been sick at home.

On Friday 20th March I went down to Adenbrooks Hospital in Cambridge, to their Sports Department http://www.sport.cam.ac.uk/injuries/performancelaboratory.html where I had a VO2 Max test done on a bike. I am still waiting for my compiled results and will post them when I get them.

So March Totals.............
Swim 2:34 hr 7.1 miles (3000m TT 49:10min)
Bike 7:42 hr 121 miles 122 bpm HR
Run 3:27 hr 23.9 miles 137 bpm HR

My up and coming events in April................
19th April Bungay Black Dog 1/2 Marathon

February Totals

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

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 .

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)

http://www.gydac.org.uk/sites/default/files/Reedham%2010%20results%20%202009.pdf

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

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

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.

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.

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