100Km... and beyond: La Grande Course des Templiers October 2008

mercredi 2 septembre 2009

La Grande Course des Templiers October 2008

La Grande Course des Templiers October 2008
Pehaps the most difficult race i have ever done - 72 km and 3100m+ uphill - and pehaps the most impressive.

5am start in the dark, 2000 frontal lights winding through the streets of Nant and then off road up into the hills of the Cevennes, south east of Millau.

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Training Record Barcelona LD May 19, 2013

May 19 : RESULT 38"swim 1.9km/3H23 bike (2 punctures) 90km/1h47 run 21km

May 18 : Barcelona

May 17 : Barcelona - swim and bike

May 16 : 1h run

May 15 : 1h30 vélo

May 14 : 3km swim (good club session, including 5(75m+75m/50m+50m/25m+25m) 1med/1fast

May 13 : rest

May 12 : Brick = 45 mins turbo trainer + 45 mins run - tapering down for next Sundays race.

May 11 : 4.1km swim

May 10 : Brick = 2h vélo + 5km run - cold, rainy, windy...

May 9 : 20km run - 1h37 - hilly trails of the Fôret Verte; included 3x1km elevated speed... felt really good. Normally do this route in 1h45-50.

May 7 & 8 : rest

May 6 : 1h10 run (lunchtime sunshine..good pace).

May 5 : Brick = 2h45 vélo + 50 mins run - no watch, no garmin, no idea of distance or speed :)

May 4 : 3.8km swim - 900m warmup/4(8x50m fast/20sec recup) + 200m recup (various) / 400m 5T resp. + 100m warm down

May 3 : repos

May 2 : Brick = 1h30 vélo (45km) hills + 50mins run (CD speed sections)..

May 1 : repos

April 30 : 1h Turbo + 1h30 swim

April 29 : 1h25 run - fartlek - good session

April 28 : repos

April 27 : 3.4km swim : lots of technique: 2h vélo 4(5kmTT/2km récup) - freezing cold, wind, rain...no hands !

April 26 : 1h10 run - pure fartleck, with stretching sessions.

April 25 : 1h50 run - CD speed; 8x600m at Sprint speed; LD speed. Really good session - iron problems finished.

April 24 : rest

April 23 : 1h45 Turbo HT - 6(2x3"@75rpm 53x14;2x3"@100rpm39x14;3"réc) L2-ML2 + 2km swim

April 22 : rest

April 21 : 1h50 run -forest, hilly, trails, road...nice and easy

April 20 : 1h HT Turbo (10x3"80%+1"30 rec)) + 1h05 run (as April 16). Good brick session

APril A9 : rest

April 18 : 76km - 3H vélo - soooo windyyyy

APril 17 : rest - tired.

April 16 : 1H05 run - good CD speed session-at 20h.

April 15 : well earned rest day in Paris.

April 14 : 2h45 vélo, 76km - with 4x 10 minute repeats at CD pace. WINDY !!! going downhill (4%), stopped pedalling and the wind just stopped me still !! ggrrrr

April 13 : 4,2km swim - good variety

April 12 : 1h Turbo HT 10(2"85%/2"act récup) - changed back to 53 front crank///

April 11 : 1h run Hill sprint repeats - good when over :)

April 10 : 1h30 Turbo HT 5(4x3"med/cad/fast/rec)+5x30"/30"rec at 100+rpm;

2km swim - variety.

April 8 & 9 : rest

April 7 : 1h40 run - trails, hills; 1.3km swim

April 6 : 3.4km swim

April 5 : 1h10 turbo am; 50mins run pm. Two very good sessions. It snowed all night ! it is cooooold !!!

April 4 : 2.7km swim - very good gliding sensation - i think i'm finding a technique.. :)

April 3 : rest

April 2 : 1h15 Turbo -high gear/low cadence:low gear high cadence 10(3"+1"30act recup).

April 1 : Forest run - 1h10 : various speeds - felt very good

March 31 : rest

March 30 : 4.3km swim; 2h40 bike 10"intervals - alternating LD speed/CDspeed - with MSA tri Club :) - v cold east wind

March 29 : 1h30 run - 3°c, vent froid; très bien...

March 28 : 2.6km swim (with 15x100m cadence CPPB - CPF)

March 27 : 1h Turbo - strength & Cadence - 2(3"@70rpm, 50/13 + 1.5"rec@70rpm, 13x34);2(3"@75rpm, 50/14 + 1.5"rec@75rpm, 13x34); 2(3"@80rpm, 50/15 + 1.5"rec@80rpm, 13x34); 2(3"@85rpm, 50/16 + 1.5"rec@85rpm, 13x34); 2(3"@90rpm, 50/17 + 1.5"rec@90rpm, 13x34) - getting better.

March 26 : rest day

March 25 : 1h Turbo, threshold 8(4"-threshold/1"+threshold); 10"warmup & down.

March 24 : 1h Turbo, puissance

March 23 : 4km swim

March 22 : 1h run finished with short sprints - stretching = thigh strain !

March 21 : 1h swim - 2.5km - lots of variety with float and paddles, my fav session : 4(25mmed/25mfast//50med/50mfast// 75mmed/75mfast)

March 20 - 1h30 run - lots of hills, some sprints to finish

March 19 - rest day

March 18 1h00 HT - Turbo - technique & cadence

March 17 : 1h10 run - wind, rain, ice, cold.. slightly better for breathing - the treatment having an effect ?

March 16 : 1h35 swim - 3,4km//1h10 HT turbo - cadence 10(2"@80-85;2"@90-95;1"rec actif)

March 15 : rest day - iron treatment begins :)

March 14 2013 : Turbo HT & Run CàP (1h10+55min) - it's snowing - il re neige ^^

March 13 2013 : 1h20 run - snow and ice

March 12 : 1h turbo / HT - cadence

March 10 & 11 : rest day

March 9 : 3.6km swim

March 8 : 1h HT Turbo - cadence

March 7 : 1h15 run

March 5 & 6 : rest

March 4 : Run - hill sprints breathless !

March 3 : 2h30 vélo - cold, wind

March 2 : 4.1km swim

March 1 : 2h vélo - VCOLD

Feb 28 : 3.4km swim + 1h20 run

record d'entrainement, triathlon de barcelona 2009

Oct 18 Sunday - 28m30s swim (1500m), 1h09m02s bike (39,9km), 41m44s run (10km) = 2h26m17s for Barcelona Triathlon!

Oct 14 Wednesday - 1h10 vélo - nice ride in the forest - hills, and long flat stretches - nice and easy; petite sortie en fôret, des côtes, longs plats, très agréable, sans me fatiguer!!

13 Oct Tuesday - rest - final week is doing less.... a Japanese just gave me words of advice - "haste is taboo". Il ne faut pas sur-entrainer....

Oct 12 Monday - 1hr vélo, suivi 40 mins à pied (30 intense, 10 au calme) - très bonne sensation!! 1hr cycling, followed by 40mins running (30 intense, 10 recovery) - good feeling as i managed to get some speed up!!

11 Oct Sunday - rest day - repos - got up at 12h and lazed around all day! me suis levé à midi pour passer la journée à rien faire!!!

Oct 10 Saturday - 36km vélo - petite sortie, sans effort et un peu fatigué - bcp de vent... short 36km cycle, a bit tired, windy!

Oct 9 Friday - 40 mins swim (1600m fast-slow) - 45 mins piste/8km : fast-slow laps- good!! last 10 stronger than 1st 10.

Oct 8 Thursday - 2hrs cycling - excellent - breathing back to normal, more or less!! J'ai pu réspirer normalement - enfin!! Et je ne suis pas tombé!! A fall-free outing!!!

Oct 7 Wednesday - Swimming with Léa - good for stretching, massage with the water fountains - felt great after!! Massage et étirement à la piscine avec Léa, ma fille. C'est bieng!!!

Oct 6 Tuesday - 1h45 vélo - should have stayed home - massive fall in Montville - slippy roads!!!!! J'aurais du resté chez moi - belle chute à Montville - j'ai très mal au coude!!!!

Oct 5 Monday - day off - raining, windy and cold! Il fait vraiment pas beau - je reste à la maison!!

Oct 4 Sunday - 1h10 run - still hard to breathe correctly, but with 5 days worth of antibiotic in me i suppose it's normal. Took 30 minutes to cough up my lungs before even feeling like i could breathe. Still, a relatively good session - felt quite strong physically. Respiration difficile, mais avec 5 jours d'antibiotic dans moi, c'est normal - au bout de 30mins, je me suis senti à peu près bien - relativement bonne sortie!

Oct 3 Saturday - Working today but managed a lunchtime 1 hour swim - variety of exercises - good!!! 1 hr pendant l'heure du déjeuner - variété d'exercises - bien!!

Oct 2 Friday - back in the pool - 1500m swim, and 30-min run on the track - breathing still difficult, but feeling good physically. Retour dans l'eau - 1500m natation suivi de 30mins course à pied sur piste - difficulté à respirer, mais je me sens bien quand même...

Oct 1 - Thursday - back on my feet!! 1h15 jog around the forest! difficulty breathing, but good all the same! Le retour - 1h15 en fôret, réspiration difficile, mais bien quand même!!

29 & 30 Sept - sinusite déclaré - une semaine sans entrainement ) le désastre... a week without training is disastrous with just less than 3 weeks before the tri.

26, 27, 28 Sept - still ill - tjrs malade!! je n'aime pas ca!! not happy!!

25 Sept - Friday - chui malade - gros rhube!!! au lit!!! ill in bed with a cold -greeeeeeaat!!

24 Sept - Thursday - 1.5 hours vélo. I'd programmed 2hours but wasted half an hour faffing about looking for shoes, hat, phone.... still, some good straight line sprinting (i hate this exercise, even running, so even less on a bike). Prévu 2hrs, perdu 30 m a cherché chaussures, casque, phone - mais des bonnes lignes droites (ce que j'aime le moins, même en courant, donc encore moins en vélo) en vitesse... c'est bieng marting!!

Sept 22/23 - Tues/Wednesday - RESTING!! Repos! juste quelques longeurs à la piscine - avec léa et yanis!!

Sept 21 - Monday - 50 mins swim. A lunchtime well spent - high quality session, though short!

Sept 20 - Sunday - 1H30 à pied - run. Nice cool morning, and i only intended a short jog.... but felt good, and enjoyed running up the hills around Esther's!! Petit matin bien frais, j'avais l'intention de faire une petite sortie, mais je me suis senti bien, et me suis bien amusé sur les cotes autour de chez Esther.

Molt béééééé.

Sept 19 - Saturday REST DAY!!!!!

Sept 18 - Friday 1500M swim and 8KM run sur piste. Good enchainement. tried to run fast for the 1st 4km and slower for the last 4.... ok, but quite difficult. Good session.

Sept 17 - Thursday 45km vélo - same route as yesterday in the opposite direction - the wind against me!!! which meeans yesterday i was helped!!!!!!!! THAT'S WHY IT FELT EASY!!!

Sept 16 - Wednesday 45km vélo - BIEN - ca faisait mal, mais bien! Bcp de côtes, et des bonnes séances de vitesse - dernier 10k at 38km/h.Good session with hills, speed - last 10k at 38/h.

Sept 15 - Tuesday 50 min swim - piscine - bien -20x50m pullboy; 10x75m calm+25m fast -mais trop de monde.

Sept 14 - Monday - Run, 1H45 - hilly, off-road - felt good after a good rest Sunday... en fôret, vallonnée, bien!!

Sept 12 - 2.5 h vélo - very windy, one puncture, one accident with car!! bcp de vent, une crevaison, un accident avec une voiture qui "ne m'a pas vu"... j'ai mal à la nuque!!!!

Sept 11 - 1h swim - excellent - bcp de variété.

Sept 10 - Run 1h : BIEN

Sept 08 - Run 1h : TRÈS BIEN

Sept 06 - Run 1h15 : EXCELLENT

I try to fit as much in around work and kids - not easy, and often means waking up at 6am for an hours run.

Weekends mean longer cycling and running, and hopefully open water (sea) swimming (50km away).

Training for Paris Triathlon - Preparation for Paris Triathlon

triathlon de Paris July 18 2010

July 18 Triathlon de Paris.

1500m swim - 25mins16s

40km vélo - 1h08m56s

10km CàP/run - 49mins15s

Final Chrono : 2h26m50s

: 10 mins quicker than last year for a more testing course - especially the run.

10 mins plus rapide que l'année dernière pour un parcours plus exigeant, surtout le CàP.

Day 38 July 15 -FINAL SESSION - 1h30 vélo/bike

Day 37 July 14 - 1-hour walk/promenade d'une heure !

Day 36 July 13 25 mins swim/natation + 6km sur piste/track run.

Day 35 July 12 rest

Day 34 July 11 1H10 vélo/bike + 45mins run/CàP

Day 32/33 July 9 & 10 rest/repos

Day 31 July 8 1h15 vélo tôt/early + 1500m swim/natation evening/soir

Day 30 July 7 1h42 vélo/bike for 50km, hilly and hot ! loved it, though at one point the tyres were actually sticking to the melting road ! 50km de côtes sous le soleil les pneus collaient à la route en train de fondre !

Day 29 July 6 1h05 vélo/bike - 40 mins CàP/run - excellent

Day 28 5 July - REST/REPOS

Day 27 4 July - 1H10 CàP/run - no tendon problem/pas de pb niveau tendon !!/very hot/il faisait très chaud !!

Day 26 3 July - 1h30 vélo/bike - very good - 36km Terrain très roulant

Day 25 July 2 - 2,5 k swim/piscine - excellent - varied speeds;1h20 vélo/bike - after Brazil-Pays-Bas!!

Day 24 1 July - 2hrs Vélo/bike - very hilly, very good - bcp de côtes, bcp de bien !! :0)

Day 23 June 30 - Rest/Repos

Day 22 June 29 55 min run/CàP - slowly/doucement - testing the achilles tendon - no problem, but been here before !!

Day 21 June 28 - 1h20 vélo/bike very early, very good/très tôt, très bien

Day 20 June 27 - vélo/bike 2h EXCELLENT

Day 19 June 26 - repos/travail à Paris - rest/work in Paris

Day 18 June 25 - 2h15 vélo/bike - EXCELLENT !!!!!!

Day 17 repos/rest - swim as day 16!!! great rest!!

Day 16 June 23 - swim/natation//stretch/étirement//series of 25m under water/séries de 25m an apnée ;:0)

Day 15 June 22 - 1h45 vélo/bike

Day 14 June 21 - 2km swim/natation - feeling strong!

Day 13 June 20 - 1h40 vélo/bike @6h30 + sea swim à Veules les Roses/natation mer yououpeeeeeeeee ! j'adoooooore !

Day 12 June 19 - rest/repos

Day 11 June 18 30"run/30"CàP (stopped due to tendon trouble - pb de tendon!) + 2Km swim/natation

Day 10 June 17 1H20 vélo/bike

Day 9 June 16 1h30 vélo/bike

Day 8 June 15 2.5km swim/piscine

Day 7 June 14 2km swim/natation

Day 6 June 13 2h vélo/bike -

Day 5 June 12 rest/repos - travail à Paris

Day 4 June 11 2Km natation/swim

Day 3 June 10 1H20 CàP - run : tendon fine, but very sore the next day/tendon ok, mais fait mal le lendemain

Day 2 June 9 - small swim/stretch - petite piscine/étirement

Day 1 June 8 - thinking about it !!! The tendon feels ok, but i'm anxious !!

Jour 1 juin 8 - J'y pense - le tendon d'achille me semble ok, mais je reste prudent !

Donc 1h10 vélo! très bien, court mais bien !! PLus quelques longeurs de piscine avec Léa!!

SO 1h10 cycle, short but good quality !! a few lengths in the pool with léa!!

And i'm not even mentioning the fact that the all-carbon frame is cracked and at the shop, waiting to be replaced !! So it's the old aluminium frame for now!