Er that means less than three months =O
Anyway enough worrying...
Two sessions today - an early swim and a late gym set (squeezed in before picking the girls up)
So the swim:
WU: 500m choice (100m stroke/100m pul lx2 +100m stroke)
DR: 5 x 100m (1L catch-up, 2L single arm, 1L finger trail)
MS: 12 x 100, (bilateral breathing) off 2:00mins. RPE 14
6 x 75m (bilateral breathing) off 1:30min. RPE 15
6 x 50m breathing every 5 strokes off 1:00min. RPE 16
CD: 200m choice
TOTAL = 2.95km
Great session but why did the pool have to be 31.6 degrees????? I was melting and it really saps the strength. HR at the end of the 50m efforts = 156 :-))
and the evening gym set:
Managed to squeeze this in - had to cut it a little tho - work overran!
5mins on bike
Dips (10/20)
Lunges (15x2/30x2) +25kg
Planks L/F/R (30s/45s)
Squats (20/45) +35kg
Press ups (10/20)
All slow down/explosive up - stretch off and run to pick up the kids!!
Ah the hectic scheduling of IM training!
Apart from that it has been busy - yesterday was a 3hr (72km) bike and Saturday was a 20min OW swim at Lake 32 - v cold - and a 40min turbo....still no running due to the Achilles tendonitis...lots of ice/ultrasound....
Later
I.
Just a quick turbo today
16 April 2010
A nice simple turbo today, nothing too challenging - very pleased to report that it seemed to be easier to keep HR/RPM on the right level today - not sure why....
Anyway it consisted of:
WU: 7minutes @ 70% HRmax
INTO 3 X 30 seocnds spin ups (RPE 13-14) RPM 100+ with equal recovery in b/t
MS: 3 x 10mins @ 75, 80, 80% HRmax perform each 10mins in 2 x 5min blocks, 95RPM and 105RPM
2minutes easy spin in b/t 20min reps <65% HRmax
CD: 4min easy cool down.
Later
I.
Anyway it consisted of:
WU: 7minutes @ 70% HRmax
INTO 3 X 30 seocnds spin ups (RPE 13-14) RPM 100+ with equal recovery in b/t
MS: 3 x 10mins @ 75, 80, 80% HRmax perform each 10mins in 2 x 5min blocks, 95RPM and 105RPM
2minutes easy spin in b/t 20min reps <65% HRmax
CD: 4min easy cool down.
Later
I.
Training over the past 28 days!
I have now updated my training log for Mike to review before the next build block is planned and I was amazed by my totals for the past 28days:
Bike: 28hrs - 466km
Swim: 8hrs - 21.8km
Run: 8hrs - 80km
Gym: 2hrs
So in total I have spent 46hrs training over the past month - wow.....at least it shows with the increase in VO2max from 37.9 to 45.1ml/kg/min :-)
Rest week this week - limited training but I have a 1hr run and a 2hr bike planned for the weekend - if it is nice the TT bike will be out!
Later
I.
Bike: 28hrs - 466km
Swim: 8hrs - 21.8km
Run: 8hrs - 80km
Gym: 2hrs
So in total I have spent 46hrs training over the past month - wow.....at least it shows with the increase in VO2max from 37.9 to 45.1ml/kg/min :-)
Rest week this week - limited training but I have a 1hr run and a 2hr bike planned for the weekend - if it is nice the TT bike will be out!
Later
I.
I had forgotten....
15 April 2010
....how strange/terrifyung it is to go from road to tri bikes!
Just back from a quick 10km spin on the Aerotic - its first outing (from the i-magic) of the season! I had forgotten how low the front is compared to my roadie (with tribars) amd how wobbly the front end is (is that the famed responsiveness ;) ) and cars....OMG you just don't hear them coming (well apart from the rather nice Bently Conti that went past :shock: )
I think I need to use the tribke more and the road bike less!
I.
Just back from a quick 10km spin on the Aerotic - its first outing (from the i-magic) of the season! I had forgotten how low the front is compared to my roadie (with tribars) amd how wobbly the front end is (is that the famed responsiveness ;) ) and cars....OMG you just don't hear them coming (well apart from the rather nice Bently Conti that went past :shock: )
I think I need to use the tribke more and the road bike less!
I.
Saturday = long run day!
27 March 2010
Just back form my LSD run (long, slow, distance) run - a timed run looking for distance based on a continuous run strategy, I am going to repeatthis next week but as a walk/run and see what the difference in distance. One immediate difference is how much harder it is to run for 1:30 rather than walk/run - I started to develop some ankle and knee pain which I something I have not had for a long time...plus I feel more tired!
Anyway - the back pain I developed when swimming yesterday (which cut my 3km swim to 1km) seems to have abated :-) I will have to see how it feels after the bike ride tomorrow...
Now which bike to take the road or the TT bike.....
Later
I.
Anyway - the back pain I developed when swimming yesterday (which cut my 3km swim to 1km) seems to have abated :-) I will have to see how it feels after the bike ride tomorrow...
Now which bike to take the road or the TT bike.....
Later
I.
Half marathon and Recovery week!
16 March 2010
Well I managed it - my first race of the year out of the way, and my first actual running race (rather than a Tri). Firstly WOW runners head off quickly! I now understand why, it separates the field - I tried to keep to my plan 70% HR for 1hr followed by 75% HR for the rest, but all that did was leave me with the back markers - I then spent the rest of the race overtaking people....as it was I kept HR between 155-165 for about 12km and then just dropped the hammer for the last 1.1km - really satisfying overtaking loads of people in the last 1km :-)) - all in all a learning experience! After my let's were quite sore but the 2XU compression wear helped that!
Sunday was the day I was not looking forward to - a 2:45 under/overgearing ride. The weather was awesome - a bit chilly but bright sunshine and clear as a bell - beautiful! Headed out on the protosonic and kept the SCR RPM up to about 85-95 HR around 140-145 for the first 1:30, then upped the ante and overgeared the last 75mins keeping RPM around 60-70 on the LCR, HR the same - except for on hills! Legs felt good but at 2:15 I bonked big time - zero in the tank - had to keep going for about 10 mins until the Viper bar kicked in - v hard!!
Yesterday I got in a 45min recovey turbo set which allowed me to try out my new Tri bars - very cool!!! I have attached a piccie of how my bike looks now - I like it :-)
Today/tomorrow I will be surprised if I get any training in as I am at a training meeting.
Later
I.
Sunday was the day I was not looking forward to - a 2:45 under/overgearing ride. The weather was awesome - a bit chilly but bright sunshine and clear as a bell - beautiful! Headed out on the protosonic and kept the SCR RPM up to about 85-95 HR around 140-145 for the first 1:30, then upped the ante and overgeared the last 75mins keeping RPM around 60-70 on the LCR, HR the same - except for on hills! Legs felt good but at 2:15 I bonked big time - zero in the tank - had to keep going for about 10 mins until the Viper bar kicked in - v hard!!
Yesterday I got in a 45min recovey turbo set which allowed me to try out my new Tri bars - very cool!!! I have attached a piccie of how my bike looks now - I like it :-)
Today/tomorrow I will be surprised if I get any training in as I am at a training meeting.
Later
I.
Wow nearly a week since I last blogged!
10 March 2010
Well nearly a week since I last put anything on here.
It has been a busy week, work has been a bit frantic, training doubly so! Since getting over my cold (well almost) it has been full speed ahead for training.
Friday last week was a swim and recovery run - the swim was great as it include IMs so I had a chance to do some other strokes...the recovery run was jars after though!!
Saturday I went out for a LSD (long slow distance -not drugs!!) run which was fab - I have sorted out the numb feet problem - relaced my shoes and stretched lots! Managed 90mins and about 15km - pretty happy with that.
Sunday I had great plans for a long outdoor ride but yet again it was icy so I did not want to risk it - I spent an hour and a half on the turbo and then went out for an hour - Tetbury and back - SCR for the first 75mins LCR for the remainder - very hard!!!
Monday was a fun day - I managed to fit in an hour on the turbo(aerobic set) and an hour in the pool (aerobic/technique set) before taking Lizzie to Calcot Spa for the day - bliss! One body polish (never had that before!) leg massage (OOOOOOWWWWWWWW) and back massage later totally relaxed - almost chillaxed :-)
Tuesday was a strength set on the turbo - again ow! Building sets of overgearing - hard work
...and finally today - an early gym set working on the old strength and conditioning (bike/scissors/dips/lunges/alt lunges/planks/squat/press ups) all based around a warm up set and a set to fatigue! Followed by a lunchtime tempo run (a warm up followed by a building set - reducing time but increasing effort) very hard!!!
Tomorrow is a rest day - just as well as I has a meeting in Oxford and then Friday is a swim/recovery run before the half marathon on Saturday (apprehensive of that one!!)
Anyway enough already!!
Later
I.
It has been a busy week, work has been a bit frantic, training doubly so! Since getting over my cold (well almost) it has been full speed ahead for training.
Friday last week was a swim and recovery run - the swim was great as it include IMs so I had a chance to do some other strokes...the recovery run was jars after though!!
Saturday I went out for a LSD (long slow distance -not drugs!!) run which was fab - I have sorted out the numb feet problem - relaced my shoes and stretched lots! Managed 90mins and about 15km - pretty happy with that.
Sunday I had great plans for a long outdoor ride but yet again it was icy so I did not want to risk it - I spent an hour and a half on the turbo and then went out for an hour - Tetbury and back - SCR for the first 75mins LCR for the remainder - very hard!!!
Monday was a fun day - I managed to fit in an hour on the turbo(aerobic set) and an hour in the pool (aerobic/technique set) before taking Lizzie to Calcot Spa for the day - bliss! One body polish (never had that before!) leg massage (OOOOOOWWWWWWWW) and back massage later totally relaxed - almost chillaxed :-)
Tuesday was a strength set on the turbo - again ow! Building sets of overgearing - hard work
...and finally today - an early gym set working on the old strength and conditioning (bike/scissors/dips/lunges/alt lunges/planks/squat/press ups) all based around a warm up set and a set to fatigue! Followed by a lunchtime tempo run (a warm up followed by a building set - reducing time but increasing effort) very hard!!!
Tomorrow is a rest day - just as well as I has a meeting in Oxford and then Friday is a swim/recovery run before the half marathon on Saturday (apprehensive of that one!!)
Anyway enough already!!
Later
I.
Rest day :-)
4 March 2010
Argh! This is try two to write this - I had almost finished but my iPhone didnot save it :-(
Anyway.......
Today is a rest recovery day, it was due to be a swim/recovery run set but work has me going to Leeds today (I am writing this on my iPhone on the train - who says they are no good for writing!) so the swim/run will be tomorrow instead.
Yesterday was hard - I am almost back to full fitness after my bug (say 90% of the way there!) so I still did about 80% of the planned set. The set I did was a 45min tempo run (20 mins warm up/drills follows by blocks of 70/80% effort) then about 3hrs layer a gym set (bike, scissors, dips, lunges, alt lunges, planks, squats, pressups) focussing on slow down fast up - really hard! I missed the last 20min effort on the bike as I was wasted!!
On a different note I had a look on the web for info around numb toes during running. I have been starting to develop numbness after about 30mins running - I don't get it with my old Brooks shoes but I do with my Newtons :-(
Anyway, the opinions of Runners World (there are six forum pages on this!) are that it could be compartment syndrome - unlikely, I have had this before and it feels a bit different - but it is more likely to be tightness in the calves (which I defn have today!) or nerve trapping in and around the metatarsels/Morton's Neuroma- I am going to try much more stretching tomorrow before running and see if that works....fingers crossed!
Oh and a big Thankyou to the Gilsons for my latest donation - much appreciated!! Please take time to have a look at my justgiving page (click on the link to the left) and sponsor me!!
Thanks!
I.
Anyway.......
Today is a rest recovery day, it was due to be a swim/recovery run set but work has me going to Leeds today (I am writing this on my iPhone on the train - who says they are no good for writing!) so the swim/run will be tomorrow instead.
Yesterday was hard - I am almost back to full fitness after my bug (say 90% of the way there!) so I still did about 80% of the planned set. The set I did was a 45min tempo run (20 mins warm up/drills follows by blocks of 70/80% effort) then about 3hrs layer a gym set (bike, scissors, dips, lunges, alt lunges, planks, squats, pressups) focussing on slow down fast up - really hard! I missed the last 20min effort on the bike as I was wasted!!
On a different note I had a look on the web for info around numb toes during running. I have been starting to develop numbness after about 30mins running - I don't get it with my old Brooks shoes but I do with my Newtons :-(
Anyway, the opinions of Runners World (there are six forum pages on this!) are that it could be compartment syndrome - unlikely, I have had this before and it feels a bit different - but it is more likely to be tightness in the calves (which I defn have today!) or nerve trapping in and around the metatarsels/Morton's Neuroma- I am going to try much more stretching tomorrow before running and see if that works....fingers crossed!
Oh and a big Thankyou to the Gilsons for my latest donation - much appreciated!! Please take time to have a look at my justgiving page (click on the link to the left) and sponsor me!!
Thanks!
I.
Feeling better!
28 February 2010
Just finished an hour on the turbo....nose still a bit blocked but I feel much better overall...but wow being ill has really sapped my strength....1hour at 120bpm (60%) and I am pretty tired! I'll probably crack on with the program tomorrow and see how I feel...
Also had my Dining Out from the Regt last night - really strange to see old work colleagues and friends...bit of a head this morning though - I blame it on the port.... :-)
Also had my Dining Out from the Regt last night - really strange to see old work colleagues and friends...bit of a head this morning though - I blame it on the port.... :-)
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