Norwich Park Run +

Thursday & Friday, no exercise for me, calf muscle is still feeling ropey from the Dualathon.

Decided to do Park Run anyway today

PB for me - 27.29 mins, something popped in my calf after the first lap and nearly stopped, pain went though so carried on. Really stiff this evening.
PB for Arleya - 33.30 mins (told her i'd buy her Manga pens & paper when she breaks 30 min)

After that did a bike ride out Holt, turned into a 67 mile mystery tour of the North Norfolk. Great ride though. Furthest ride for 2012. Heres the route:

http://www.mapmyride.com/workout/90049384

Also booked the time off work for The Great Barrow Challenge. Not sure if i'm going 4 days max distance on Bike or splitting it with the walks????????

http://www.greatbarrowchallenge.co.uk/

Dont forget. Help for Heros!

http://www.bmycharity.com/clearseaz

weight loss update

Great news today. Have lost more weight and broken the 15st barrier. Now down to

14st 9lbs

First time i've been under 15st in at least 10 years, :-)

Exercise this week

Tuesday, 11.5 miles on the turbo
Wednesday, 0.78 mile swim

Remember, my exercising and event participation is also trying to raise money for help for heros.

http://www.bmycharity.com/clearseaz

Tri Anglia Dualathon

So, what have i done since Wednesday

Friday - 11.66 mile Turbo session
Saturday - Took Arleya to park run who managed a new PB - 34 mins. Missed it myself due to the Dualathon. However, went out for a bike ride when i got home to familiarise myself with Sundays cycle route. What a mare, blowing a gail, wet & cold. ut did 16+ miles.

On the plus side I had my overshoe covers which were absolutely fantastic. Heres the route:

http://www.mapmyride.com/workout/88448400

Sunday 22nd Jan, my first ever multi discipline event.

Went with the long socks, Tri suit, Thermal top & wind jacket, was just about right. Big learn though. Dont do tri-suit up till last minute in case needing the toilet.

First run - 2.2 miles went ok for me as i know i'm shite at it, but felt bloody knackered & was glad to get to the bike.
Bike also went well, feel really comfortable on it, skinned a few people on the way round making up for my poor run, pretty sure my bike time was under 40 minutes but the T1 & T2 times had been added t the total for this stage.

Lost a good few minutes in transition as i didnt really know what i was doing. Got a few tips today from the vetterans, like getting elasticated laces & dont sit down to change, lol.

I was slow compared to the rest of the club but didnt expect anything else. Just managed to beat my estimated time of 90 minutes.

Heres the link and my times

http://www.tri-anglia.co.uk/events/clubduathlon?q=club-duathlon-13

Club Duathlon 1/3 (22nd Jan 2012)

Start time: 10:15
Location: Whitlingham
Host: Tri-Anglia
View related Club Duathlon 1/3 forum topic.

A great start to the series of 3 events with 29 people keen to get going. Some back from last or previous years and some new to the club, so welcome to them!

A windy day and the first run brought on a bit of drizzle, but this was blown away by the end of the run for some bright sunshine giving some nice pictures taken by Andrew Baxter's daughter:

http://www.facebook.com/#!/media/set/?set=oa.329555737079315&type=1

The runs were inevitably owned by Sean Watson either side of the bike, but the day was taken by Tony Robinson who just won't give up that bike leg even if he did declare it isn't his favourite ride.

Time keeping was by Mark Philo and Paul Scibilia.

Hethersett 30/60 & TriAnglia Dualathon

So, got my first dualathon on Sunday.

2.2 mile run
11 mile bike ride
2.2 mile run

Not vast distances for the experience but plenty for me, bike ride wont be an issue, just the running as usual. Going to skip Park run though, takes the best part of the week for my shins and knees to settle down as it is.

Not sure what to wear though
Was going to go with long running socks, tri suit & a thermal top. Then bung a jacket on for the cycle ride. Temperature is supposed to be 8 degrees. Will just wearing shorts be ok on the bike???? Could wear running tights over the top i suppose.

Hethersett 30/60 website http://www.hethersett3060.com/ has added my charity page to their site.
Hopefully get some contributions to Help for heros.
Not had any yet. Heres the link if your interested
http://www.bmycharity.com/clearseaz

On the exercise front. Did a 1.09 mile swim tonight, first swim of the year. Pool was packed though so just did breast stroke to avoid looking like a complete goon.

16th & 17th January

Two days on a course done, decided to walk each day which covered about 6 miles over the two days. Burnt as many calories doing that as an hour on the turbo.

Knees are quite painful after weekends exercise & i'm necking Ibruprofen at the minute.

Decided to bin the turbo tonight & going to do it Friday instead, give the knees a bit more rest.

Ordered some bits and pieces off Ebay.

HTC Highroad shirt and trousers
Cycle shoe covers, feet have been frozen on last two rides, hopefully be here before the weekend.

Bjorn Tackmann funeral

Bjorns funeral was last Thursday in Patong, Thailand. This is a Pic of the floral tributes.

Good week

Greetings, done quite a few bit's and pieces siince the last post.

Wednesday - As the pool at UEA was still bust i could only do a walk

http://www.mapmyride.com/workout/86351020

Thursday - 12 miles on the turbo trainer

Friday - Went to the TriAnglia AGM. Bought my first bit of kit, a running vest & ordered my Tri-Suit & jacket

Saturday - Got a new PB on Park Run, 5k in 28 min 30 sec. Got home then went out for a 15.83 mile bike ride. Heres the route.
http://www.mapmyride.com/workout/86873542

Sunday - Icy start to the day but did a 2.53 mile walk followed by a 47.72 mile ride. Heres the route
http://www.mapmyride.com/workout/87157254




Mornings walk at Eaton Park




My dog Sally





Stopped at Reedham Ferry on todays ride

Arleya has changed her piano day so i need to amend my training week, also feel i should only do the one run a week untill my knee & shin pain stops so
Saturday - 5k Park run & 1-2 hour bike ride
Sunday - 2 - 3 mile walk & 3hr + bike ride
Monday - rest day
Tuesday - 1 hour turbo trainer
Wednesday - 1 hour Swim
Thursday - 30 minute walk
Friday - rest day

Tuesday night run

Wound up doing a 2.5 mile run while Arleya was doing her piano lesson. Didnt strap the knee up so a bit painfull tonight.

Also found out that the UEA Sportspark pool is closed again tomorrow so no swimming again, bit of a gutter. Looks like it will be 5k run tomorrow instead, depending on the knee.

Not a very exciting update, GCM Resources did allright again today ;-)

Good Day

Took dog for a 3.5 mile walk this morning then came home & did a 48 mile bike ride
heres the route - http://www.mapmyride.com/workout/85583834

Shins are a bit sore from the run yesterday, got a feeling i'll be hobbling tommorow morning :-(

Might have to change the training plan a tad Monday rest day, walk Tuesday, Swim Wedensday, Turbo Thursday, Friday rest day & TriAnglia AGM, Park run Saturday


Pic of me whislt i was working for Dive Asia in Phuket. I'm the good looking chap right at the middle back
 :-)



Dive Asia. Good friends



Bjorn Tackmann

Want to dedicate this update to a great friend whom supported, mentored & took care of me and my family when our time in Thailand wasnt so rosey.

Bjorn Tackmann passed away in Bangkok yesterday, you will be missed deeply but remembered forever in my heart. http://idc-phuket.com/

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So, what have i done since the last update.

Wednesday UEA for my swim. Unfortunately the pool being empty of water mean't that was a no go. Managed a 1 mile walk as i was only in shorts & it was bloody freezing

Thursday - 12 miles on the Turbo trainer whilst watching lost.

Friday - was going to do another turbo but didnt feel like doing much after hearing of Bjorn

Today - Arleya & myself did our first park run.

Norwich results for event #71. Your time was 29:51.

Congratulations on completing your 1st parkrun and your 1st at Norwich today. You finished in 243rd place and were the 176th gent out of a field of 318 parkrunners and you came 29th in your age category VM40-44 Norwich results for event #71. Your time was 36:59. Congratulations on completing your 1st parkrun and your 1st at Norwich today. You finished in 307th place and were the 113th lady out of a field of 318 parkrunners and you came 9th in your age category JW14

First run of 2012

First day back at work in 2012 today, great, not. Got a load of crap cleared though which was good.

Did my first run of the year, 2.2 miles while Arleya had her piano lesson.

Heres the route  http://www.mapmyride.com/workout/84534426

Looking forward to starting Park run on Saturday. Seem to have a new found motivation again after a difficult December.

Happy New Year

Went out for a ride with some of the TriAnglia guys on Saturday. Stopped for a cup of tea at the norfolk kitchen in Attleborough. Bit windy out but a nice ride back to Norwich.

Done  similar route today on my own, without the cafe stop. Heres the routes

http://www.mapmyride.com/workout/83947004

http://www.mapmyride.com/workout/84268708

Got mullered on new years eve, think i'm getting to old for all that drinking now. Is 2012 the year i put excessive drinking to rest considering i'm 44 this year, I think so. Really want to concentrate on the cycling and triathlons & alcohol plays no part in that plan.

So, training regime for the next few months as follows

Monday - Turbo
Tuesday - Run
Wednesday - Swimming
Thursday - Turbo
Friday - Rest
Saturday - 5k Parkrun + 3 hour bike ride
Sunday - 3 mile walk

Found out about parkrun on saturday. Free event every saturday to run a timed 5k. Signed myself and Arleya up for it. heres the website - http://www.parkrun.org.uk/norwich/home