Coach Ray

Training for Excellence, with Excellent Training

Mike's Middle Distance Magic Uncategorized

Mike’s Middle Distance Magic: Test Week!

Before I go into test week I just want to briefly bring back my last week’s blog! Well I could come up with all the excuses but what’s the point, I don’t want to hear them and I’m sure you don’t want to hear them! Well I didn’t complete the full run and didn’t even start the long bike (so please give abuse) However as the title states it’s test week so let’s get to it!


It was the usual 5k time trial I was doing and with a pb of 23:54 (7:42 per mile) from 2nd July I knew I wouldn’t make that. So I had a goal to just improve on the last test I did which was on the 9th September and resulted in a 25:33 (8:14 per mile). So I had a figure in my head to start the run at 8 min mile pace and just hope I could hold on, well I didn’t go to bad and I managed a 25:18 (8:09 per mile) and didn’t fade too much in the end and it was the 5th fastest time I’ve ever completed a 5k in. So after all the missed/ reduced training I’ve put in recently it got me thinking, what I could actually do if I actually DID the prescribed training! So I’m happy with that!


As mentioned before I absolutely hate these sessions, they are brutal and should be! After all it’s the maximum effort that can be sustained for 20 minutes.  If I’m honest the holy grail of 260 Watts set in November 2018 I still think was questionable. The last test I did 7 weeks ago was 222 Watts average and with really inconsistent training I was just hoping to keep the same. I was pleased to complete the test and come out with a two watt improvement. The way my head is thinking an improvement is an improvement and it’s a good starting point to better things for the when the training is consistent!


Tough one to call this as I didn’t do the session in the regular pool and couldn’t wear my watch to monitor the session (weird pool rules!) so I did it off the pool clock. To be honest I wasn’t expecting miracles with this session. I was pretty tired from the bike and run test sessions and just did my best. I managed a 400m time of 6:32 and 200m time of 3:05 so pretty much the same as my last CSS swim test. And after 7 weeks of technique and drills where I thought I would be.

So all in all I’m quite pleased with how the week has gone so far and looking forward to the confidence and ability to keep building over the next few weeks and blocks of training.

– Mike Catton

Mike is training for some triathlons and half Ironman in 2019. Check in next Monday for his next article about his training journey.

Last Weeks Blog

All his previous blogs are stored below :-


Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: