Long bike and recovery....

Well I found a good route out from home up to Cirencester, along to Minchinhapton back to Tetbury (via Avening - with a biiiiiig hill) up to Westonbirt past our old house in Sherston and then back home.

In all it took 2hr 30m 39s to complete 65.06km - climbing a little 139m..(Wimbleball has rather a lot more climbs than that....) - I set off at about 7.15 and it was below freezing, it took the first 10km for the feeling to come back in my hands but I lost feeling in my feet for the last 10km (a mix of shoes too tight and the cold). The weather though was gorgeous (bright blue skys) at the end - a great morning bike. Just to finish off Lizzie and I took the kids for a walk in Westonbirt Arboretum - lovely.

Today was a little more sedate (sore???)

Morning swim:

400m warm up (100m swim/100m pull/100m kick/100m swim)
8x100m (25m easy/25m build/25m easy/25m hard)
3x50m cool down (each slower)

Evening bike:

Weather rubbish so onto the turbo....down to the last three episodes of Series 1 of 24 :-)

39.8km of the Paris - Roublais classic nice easy pace (av 32kph) with some spin ups (20s build to full pace - 600W+) with 5mins between - I did 5 sets (I think)

Anyway off for supper - 60min run tomorrow - hopefully the rain will stop....

I.

Long bike and recovery....

Well I found a good route out from home up to Cirencester, along to Minchinhapton back to Tetbury (via Avening - with a biiiiiig hill) up to Westonbirt past our old house in Sherston and then back home.

In all it took 2hr 30m 39s to complete 65.06km - climbing a little 139m..(Wimbleball has rather a lot more climbs than that....) - I set off at about 7.15 and it was below freezing, it took the first 10km for the feeling to come back in my hands but I lost feeling in my feet for the last 10km (a mix of shoes too tight and the cold). The weather though was gorgeous (bright blue skys) at the end - a great morning bike. Just to finish off Lizzie and I took the kids for a walk in Westonbirt Arboretum - lovely.

Today was a little more sedate (sore???)

Morning swim:

400m warm up (100m swim/100m pull/100m kick/100m swim)
8x100m (25m easy/25m build/25m easy/25m hard)
3x50m cool down (each slower)

Evening bike:

Weather rubbish so onto the turbo....down to the last three episodes of Series 1 of 24 :-)

39.8km of the Paris - Roublais classic nice easy pace (av 32kph) with some spin ups (20s build to full pace - 600W+) with 5mins between - I did 5 sets (I think)

Anyway off for supper - 60min run tomorrow - hopefully the rain will stop....

I.

Long bike

Today was a long set on the turbo - the weather in the really early morning was rubbish (mist/drizzle) so rather than risk  I decided to try out the Amstel Classic route in the Netherlands.

Wow I thought that place was flat - the race route must take in all the hills! I did the first 60km of the  258km race - took me 2hrs and three episodes of 24!

Hard work but worth it. Afterwards I did a 5km cool down run as a brick session (i.e. just throwing the trainers straight on off the bike - as it the race) in 30mins - not bad after the bike.

Tomorrow is 2.5hrs - need to find a good route

I.

Long bike

Today was a long set on the turbo - the weather in the really early morning was rubbish (mist/drizzle) so rather than risk  I decided to try out the Amstel Classic route in the Netherlands.

Wow I thought that place was flat - the race route must take in all the hills! I did the first 60km of the  258km race - took me 2hrs and three episodes of 24!

Hard work but worth it. Afterwards I did a 5km cool down run as a brick session (i.e. just throwing the trainers straight on off the bike - as it the race) in 30mins - not bad after the bike.

Tomorrow is 2.5hrs - need to find a good route

I.

Last night's swim and today

Well last night was a revalation - first coached session since I stopped doing Masters swimming about nine years ago! I think the coach relished the idea of haveing someone who could go sub 6mins for a 400m in the pool - well I hope thats what the evil smile was for.....

An hour later and having completed the hardest swim training I have done in a loooong time I finally stepped out of the pool - wow....

The program consisted of (all freestyle - except the last length fly - and where it says otherwise)

200m warmup

100m pull

100m kick

400m trime trial (5.47 :-) except I did 450m as I lost count, doh!)

100m backstroke

2x200m on 3m 15s

2x100m on 1m 30s

2x50m on 50s

2x40m on 50s

2x100m on 1m 30s

2x200m on 3m 15s

4x50m on 40s (I had a 1min break after first one as both legs cramped - ouch)

150m cool down

Really, really hard......

This morning was comparatively easy though with a short recovery session 

2x 200m

4x 100m

But I got to try out my new Orca Alpha wetsuit - it took 10s of my 100m time - 1m 15s without trying!!

I am still trying to work out whether I want to do the 1hr bike scheduled for later or whether I can miss further training until tomorrow - which is a brick session 2hrs ride/30min run

Later 

I.

Last night's swim and today

Well last night was a revalation - first coached session since I stopped doing Masters swimming about nine years ago! I think the coach relished the idea of haveing someone who could go sub 6mins for a 400m in the pool - well I hope thats what the evil smile was for.....

An hour later and having completed the hardest swim training I have done in a loooong time I finally stepped out of the pool - wow....

The program consisted of (all freestyle - except the last length fly - and where it says otherwise)

200m warmup

100m pull

100m kick

400m trime trial (5.47 :-) except I did 450m as I lost count, doh!)

100m backstroke

2x200m on 3m 15s

2x100m on 1m 30s

2x50m on 50s

2x40m on 50s

2x100m on 1m 30s

2x200m on 3m 15s

4x50m on 40s (I had a 1min break after first one as both legs cramped - ouch)

150m cool down

Really, really hard......

This morning was comparatively easy though with a short recovery session 

2x 200m

4x 100m

But I got to try out my new Orca Alpha wetsuit - it took 10s of my 100m time - 1m 15s without trying!!

I am still trying to work out whether I want to do the 1hr bike scheduled for later or whether I can miss further training until tomorrow - which is a brick session 2hrs ride/30min run

Later 

I.

Evening Swim

Well it was meant to be a rest day but there is an evening coached session at Malmesbury Pool so off to that to see what it is like....

Evening Swim

Well it was meant to be a rest day but there is an evening coached session at Malmesbury Pool so off to that to see what it is like....

A long turbo session

Can I just say 75mins on the turbo in the garage is really hard work on the mind - even with Series 1 of 24 to keep you amused.....

So today was a 75min long effort session, I decided on the turbo rather than going out as I wanted to be able to control the effort a little. I used a GPS recording of a ride I did last summer from Charlton to Luckington, Wiltshire - 38.2km. 

First 15mins was a warm up at RPE3-4 with the next 50mins at RPE6-7 (hard work!) both in and out of the saddle finished off with an RPE2 coold down for 10mins.

Legs quite sore but at least tomorrow is a day off :-)))  

A long turbo session

Can I just say 75mins on the turbo in the garage is really hard work on the mind - even with Series 1 of 24 to keep you amused.....

So today was a 75min long effort session, I decided on the turbo rather than going out as I wanted to be able to control the effort a little. I used a GPS recording of a ride I did last summer from Charlton to Luckington, Wiltshire - 38.2km. 

First 15mins was a warm up at RPE3-4 with the next 50mins at RPE6-7 (hard work!) both in and out of the saddle finished off with an RPE2 coold down for 10mins.

Legs quite sore but at least tomorrow is a day off :-)))