Hi all,
the little guy is now sleeping and triathlon season is almost upon us!
I hope everyone has made the most of the warmer and drier winter and managed to get some training in. For those that haven’t you can join me at the back of the pack as I am trying to play catch up on a year of pushing a pram rather than swim/bike/running…. Dave has been training hard for those without such committments!
Look forward to seeing everyone soon – and keep watch for a fancy new website soon!
Coach Logan
Hi all,
just a quick note – we are postponing training sessions for the Squad for Jan/Feb/March of 2011. This is to allow your coaches to catch up on some sleep and try to get the children sleeping through the night! Trust us you don’t want a grumpy sleep deprived coach yelling at you to go faster in transition!!
Keep an eye on the site for the timetable and seminar dates for kick off in October.
Till then – good luck with your training, train safe and smart.
Coach Logan
And good luck to Coach Dave in his quest for KONA
Hi all,
As it is such a beaut night will also offer a swim option – and for those of us carrying little injuries will mean that beer is deserved!
See everyone tonight at 6.30pm for a sea swim or short run followed by a beer 
Coach Logan
Hi all,
at present the weather looks ok for the bike run session tonight. If it starts to rain heavily though we will be going for a long run instead as the roads get pretty slippery after a period of fine weather.
See everyone tonight at 6.30 with bike and run gear
Coach Logan
Hi all,
what a beaut night!
The Bay is very busy today with the nice weather so give yourself plenty of time if you need to find a park.
See everyone tonight!
Logan
Hi all,
here are the 5km times from our run last week
Scott 11.40 / 23.12 Est 30min
Tina 15.30 / 31.33 Est 50min!!
Ange 11.45 / 24.04 Est 38min!!
Ruby 20.03 Est 25min!!!!
Callum 11.35 / 24.07 Est 19.30
Jenny 10.47 / 21.35 Est 25min
Not sure about some of the estimates! A little out people!!
Knowing how hard you can go is very important for pacing your running. It is important to find out what it feels like when you are pushing too hard so you know when to back off. Running a 5km like this will give you a good understanding of what hard running feels like and will transfer through to triathlon distances well. Obviously you will have done a swim and bike before the run but the feeling you get is the same – just the watch will be slower. So it is good to be able to gauge on feel – but this takes time. So make the most of the markers around the bays and learn to run with your watch to start with.
So how do I use this in my training? I know my 5km pace is 4min/km. When I am training and looking to increase my speed with an eye on a race coming up I can use this as my goal time for interval training. As opposed to earlier in the season when I am building strength I would be doing hill repeats and not worried about how fast I go till I need the speed for racing.
Changing the focus of your running will help keep things interesting too so even if you don’t have a race coming up it is good to vary your training to keep things fresh and fun. Any speedwork will filter through to your usual running form so you will find yourself getting faster on your usual long runs thanks to the increased emphasis on up tempo running.
Coach Logan
Hi all,
We have a bunch ride tonight and we will be heading out around the bays. We will be doing approx 25km or so depending on the weather and the conditions.
Please wear something bright and bring your lights if you have them. Dave will be doing a tire changing clinic post ride so if you haven’t changed a tire on your bike you should do one along with im – practice makes perfect – and you want to practice on a nice warm evening rather than on a lonely stretch of road in the pouring rain!!
If the weather isn’t good – rain or too windy – we will be running. So please bring your running gear with you. Any questions about the ride or if we are going give me a bell or txt 0275 784 772.
See everyone there at 6.30pm ready to roll out
Coach Logan
Ange promises to be on time too this week!!
Hi all,
Well done on the 300m swim at Thorndon the other week – it is always great to set a bench mark that you can revisit later in the season to see how you are progressing. And if you find you aren’t? Well then it’s either a case of getting in the pool more or going back to some of the drills you have learned to iron out any bad habits that have crept in – and don’t worry everyone always has something that creeps back in!!
Becky 5.48
Hayley 6.05
Hayley 6.31
Andrew 5.43
Dave 5.07
Ed 4.59
Tina 7.00
Scott 7.22
Coach Logan
Hi all,
it looks like the weather is going to hold up for us – the wind isn’t creating too much chop so into the sea we go!
Bring your run gear just in case things change.
We will be doing lots of short swims out from the beach tonight so we won’t get too far into the harbour. This will allow everyone to get comfortable and to learn what they need to enjoy open water swimming. Bring caps as you will need them to keep warm – if anyone needs one drop me a line and I will bring extras. We will have a car there for bags.
See everyone tonight at 6.30pm
Coach Logan
Hi all,
Still planning on a 5km timed run tonight.
This will be a graded race so have a think about what time you think you can do as we will send everyone out in order
It could be challenge in this breeze!!
See everyone at 6.30pm,
Coach Logan
