Saturday 31st December 2011
Running
01:32:10 - 10.00
Miles (09.13 per mile / HR Zone 2 / 82%)
The last bit of exercise this year and it was great.
We are spending New Year at the Burrendale Hotel in Newcastle (Co Down) and I got in a fantastic run from the Hotel up to Castlewellan and around the lake and back to the hotel. I would highly recommend the hotel - the food is exquisite. In fact so good that I Double Ducked it last night with Duck for starter and main course. Now how often do you do that??
http://www.burrendale.com/
I hadn't figured on the long gradual 3 mile rise in to Castlewellan and it was a bit slower than anticipated but the flat route round the lake evened things out again and I was then able to really nail it back down the road again at sub 8.30 pace while still in HR Zone. That is quick for me!!
I can't quite believe that the year is over and I am looking forward to adding up all of my events and training for the year and I will be sure to post it.
Happy New Year to any readers out there, hope you all have a great 2012. (Even if you didn't qualify for the Olympics!)
Saturday 31 December 2011
Thursday 29 December 2011
Getting close to close down.
Thursday 29th December
2011
Swimming
2500M - 01:18:06 in 25M pool at Lisburn Leisureplex
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
1X300M with 40 secs rest between intervals
3X200M with 30 secs rest
1X300M with 40 secs rest between intervals
8 X 50M Drills (Arms only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
200M Cool Down
Total 2500M
Another decent swim session today. It felt pretty comfortable and I probably could have gone on and done another 500M if needed.
Cycling
01:00:00 - 18.10 Miles (18.10 MPH / HR Zone 1 / 69% Max / Cadence 101)
Decent enough spin session today. Cadence remained high although speed was a bit lower then hoped for but still not bad.
These may well be the penultimate training sessions of 2011 which is a bit scary. I am hoping to get a bit of a synopsis of 2011 training and it should be interesting to see how much has been done this year.
Swimming
2500M - 01:18:06 in 25M pool at Lisburn Leisureplex
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
1X300M with 40 secs rest between intervals
3X200M with 30 secs rest
1X300M with 40 secs rest between intervals
8 X 50M Drills (Arms only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
200M Cool Down
Total 2500M
Another decent swim session today. It felt pretty comfortable and I probably could have gone on and done another 500M if needed.
Cycling
01:00:00 - 18.10 Miles (18.10 MPH / HR Zone 1 / 69% Max / Cadence 101)
Decent enough spin session today. Cadence remained high although speed was a bit lower then hoped for but still not bad.
These may well be the penultimate training sessions of 2011 which is a bit scary. I am hoping to get a bit of a synopsis of 2011 training and it should be interesting to see how much has been done this year.
Wednesday 28 December 2011
Stinging rain and crashing waves.
Wednesday 28th December 2011
Brick Session
Cycling
00:45:00 - 18.86 Miles (25.30 MPH / HR Zone 2 / 71% Max / Cadence 88) Turbo Trainer
A decent session to a cracking episode of 24. I didn't spend as much time in the aero position as I would have liked to on this session but I just felt that my back was a wee bit stiff so I didn't risk it.
Running
00:15:00 - 1.75 Miles (08.34 per mile / HR Zone 2 / 81% Max)
The pace on this part of the Brick started out pretty quick as I had the wind at my back (and the rain) however, things changed when I turned around at the half way point and had to come back up the hill in to the wind and rain. It was awful. the sort of stinging rain that hurts any exposed skin and blinds you.
Obviously enough the HR spiked on the way back and the pace slowed, but I am pleased with the overall run and the Brick as a whole.
To make things even worse, we then took the dog for a family walk along the shore at Helens Bay near Holywood and we all got totally drenched and frozen by the wind, rain and waves crashing over the rocks. We made a miserable sight.
Brick Session
Cycling
00:45:00 - 18.86 Miles (25.30 MPH / HR Zone 2 / 71% Max / Cadence 88) Turbo Trainer
A decent session to a cracking episode of 24. I didn't spend as much time in the aero position as I would have liked to on this session but I just felt that my back was a wee bit stiff so I didn't risk it.
Running
00:15:00 - 1.75 Miles (08.34 per mile / HR Zone 2 / 81% Max)
The pace on this part of the Brick started out pretty quick as I had the wind at my back (and the rain) however, things changed when I turned around at the half way point and had to come back up the hill in to the wind and rain. It was awful. the sort of stinging rain that hurts any exposed skin and blinds you.
Obviously enough the HR spiked on the way back and the pace slowed, but I am pleased with the overall run and the Brick as a whole.
To make things even worse, we then took the dog for a family walk along the shore at Helens Bay near Holywood and we all got totally drenched and frozen by the wind, rain and waves crashing over the rocks. We made a miserable sight.
Tuesday 27 December 2011
Turkey Breast stroke.
Tuesday
27th December
2011
Swimming
2500M - 01:16:13 in 25M pool at Lisburn Leisureplex
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
16X25M with 10 secs rest between intervals
1X400M with 30 secs rest
16X25M with 10 secs rest between intervals
8 X 50M Drills (Arms only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
200M Cool Down
Total 2500M
First swim in the 25M pool for a while
I could practically feel the turkey swimming with me as I ploughed along. It was good to get back to training after a couple of days of overindulging in Turkey, Beer, Wine, Stuffing, Trifle and pretty much everything else.
Happy enough with the session today.
Running
01:00:00 - 6.32 Miles (09.29 per mile / HR Zone 2 / 83% Max)
I am totally stupid and meant to run for 1.5hrs but only did 1hr. So I owe the plan another 15 mins - but I am sure it will not kill me.
Pace was a bit slower today but hardly a surprise as the Xmas excesses were in evidence.
Swimming
2500M - 01:16:13 in 25M pool at Lisburn Leisureplex
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
16X25M with 10 secs rest between intervals
1X400M with 30 secs rest
16X25M with 10 secs rest between intervals
8 X 50M Drills (Arms only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
200M Cool Down
Total 2500M
First swim in the 25M pool for a while
I could practically feel the turkey swimming with me as I ploughed along. It was good to get back to training after a couple of days of overindulging in Turkey, Beer, Wine, Stuffing, Trifle and pretty much everything else.
Happy enough with the session today.
Running
01:00:00 - 6.32 Miles (09.29 per mile / HR Zone 2 / 83% Max)
I am totally stupid and meant to run for 1.5hrs but only did 1hr. So I owe the plan another 15 mins - but I am sure it will not kill me.
Pace was a bit slower today but hardly a surprise as the Xmas excesses were in evidence.
Saturday 24 December 2011
Suck it up, it's Chtistmas
Saturday 24th December 2011
Cycling
02:02:45 - 30.41 Miles (14.90 MPH / HR Zone 2 / 76% Max / Cadence 83)
A pretty windy ride today with a couple of hairy moments when I got blown by cross winds.
This is the first time I have done any meaningful exercise on Christmas Eve and it was amazing how quite it was out on the roads, apart from a few other cyclists.
This ride felt quite tough, especially as the first 3 miles are up hill and then I just seemed to be riding straight into the wind for a bit and then horrible cross winds. hence the slightly low average speed today.
This week felt rpetty tough and is the most hours logged in training so far. Still, I need to suck it up and get on with it as things are not going to get any easier.
I now have a couple of days off doing absolutely nothing but eating and drinking and I plan to really enjoy it.
Happy Christmas to everyone who bothers to look in on my blog and I will update again after Christmas.
Noel to all.
Cycling
02:02:45 - 30.41 Miles (14.90 MPH / HR Zone 2 / 76% Max / Cadence 83)
A pretty windy ride today with a couple of hairy moments when I got blown by cross winds.
This is the first time I have done any meaningful exercise on Christmas Eve and it was amazing how quite it was out on the roads, apart from a few other cyclists.
This ride felt quite tough, especially as the first 3 miles are up hill and then I just seemed to be riding straight into the wind for a bit and then horrible cross winds. hence the slightly low average speed today.
This week felt rpetty tough and is the most hours logged in training so far. Still, I need to suck it up and get on with it as things are not going to get any easier.
I now have a couple of days off doing absolutely nothing but eating and drinking and I plan to really enjoy it.
Happy Christmas to everyone who bothers to look in on my blog and I will update again after Christmas.
Noel to all.
Friday 23 December 2011
No Heavy Petting.
Friday 23rd December
2011
Swimming
2500M - 01:08:27 in 18M pool at Gym
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
8X50 with 10 secs rest between intervals
1X400M with 30 secs rest between intervals
8X50M with 10 secs rest
8 X 50M Drills (Arms only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
200M Cool DownTotal 2500M
It was good to get back to plan again with the swimming although I did feel like it was hard work at times and my mojo was slacking.
I pushed through and actually did the session in a reasonable time. I made sure I took some PowerBar jelly shots before the swim and straight after - just to make sure that there was no bonking in the pool. As my friend at work pointed out if they have signs for no "heavy petting", can you imagine what they would think about bonking?? Luckily it is not that sort!
Swimming
2500M - 01:08:27 in 18M pool at Gym
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
8X50 with 10 secs rest between intervals
1X400M with 30 secs rest between intervals
8X50M with 10 secs rest
8 X 50M Drills (Arms only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
200M Cool DownTotal 2500M
It was good to get back to plan again with the swimming although I did feel like it was hard work at times and my mojo was slacking.
I pushed through and actually did the session in a reasonable time. I made sure I took some PowerBar jelly shots before the swim and straight after - just to make sure that there was no bonking in the pool. As my friend at work pointed out if they have signs for no "heavy petting", can you imagine what they would think about bonking?? Luckily it is not that sort!
Thursday 22 December 2011
I've Just had a Bonk!
Thursday 22nd December 2011
Cycling
01:00:00 - 18.55 Miles (18.55 MPH / HR Zone 1 / 70% Max / Cadence 101) - Turbo Spin Session
1 HR on the turbo early this morning doing a spin session. At the start of the training programme this was a 30 minute session and has now progressed to 1HR. I can tell you that sitting spinning at over 100rpm for 1HR is harder than it looks - I felt like a tumble drier.
Saying that, my HR was so low it actually dropped in to Zone1 which is pretty pleasing - but the other way of looking at it is that I was not working quite hard enough. I am going with the view that I just did really well!!
Running
01:15:00 - 8.00 Miles (09.25 per mile / HR Zone 2 / 83% Max)
This run was a bit of a heavy legged one. I am not surprised as since yesterday I have run 14.5 miles and cycled 18.5. I know this is a drop in the ocean compared to what I have to do on the BIG day but it went well anyway.
Things didn't go so well when I got home though. I Bonked!!
This is the name for it when your blood sugar levels drop too low and you effectively lose all energy and just fail to function as well as feel sick and not able to get food down - even though it is exactly that which is needed. I rested for an hour or so and then felt able to get my dinner down.
http://www.hornetjuice.com/sports-nutrition-carbohydrate.html#bon
When blood glucose becomes low (hypoglycaemia), marathon runners complain of "bonking" or "hitting the wall"; they no longer have enough glucose in their blood for their brain to function properly.
Did you know that the term "bonking" comes from the sport of cycling? When blood glucose levels got too low, riders fell off their bikes and "bonked" their heads on the ground!
I have learnt another lesson from this and the importance of fuelling properly before, during and after training. I don't like the feeling of Bonking (well not this one any way) and I will try to avoid it again.
Cycling
01:00:00 - 18.55 Miles (18.55 MPH / HR Zone 1 / 70% Max / Cadence 101) - Turbo Spin Session
1 HR on the turbo early this morning doing a spin session. At the start of the training programme this was a 30 minute session and has now progressed to 1HR. I can tell you that sitting spinning at over 100rpm for 1HR is harder than it looks - I felt like a tumble drier.
Saying that, my HR was so low it actually dropped in to Zone1 which is pretty pleasing - but the other way of looking at it is that I was not working quite hard enough. I am going with the view that I just did really well!!
Running
01:15:00 - 8.00 Miles (09.25 per mile / HR Zone 2 / 83% Max)
This run was a bit of a heavy legged one. I am not surprised as since yesterday I have run 14.5 miles and cycled 18.5. I know this is a drop in the ocean compared to what I have to do on the BIG day but it went well anyway.
Things didn't go so well when I got home though. I Bonked!!
This is the name for it when your blood sugar levels drop too low and you effectively lose all energy and just fail to function as well as feel sick and not able to get food down - even though it is exactly that which is needed. I rested for an hour or so and then felt able to get my dinner down.
http://www.hornetjuice.com/sports-nutrition-carbohydrate.html#bon
When blood glucose becomes low (hypoglycaemia), marathon runners complain of "bonking" or "hitting the wall"; they no longer have enough glucose in their blood for their brain to function properly.
Did you know that the term "bonking" comes from the sport of cycling? When blood glucose levels got too low, riders fell off their bikes and "bonked" their heads on the ground!
I have learnt another lesson from this and the importance of fuelling properly before, during and after training. I don't like the feeling of Bonking (well not this one any way) and I will try to avoid it again.
Running Nuts
Wednesday 21st December 2011
Running
01:00:00 - 6.54 Miles (09.12 per mile / HR Zone 2 / 83%)
This run started out feeling a bit sluggish but started to get much better after about 1 mile.
It is amazing that after I was mentioning how cold it was getting recently that it was one of the mildest nights in quite a while. I was wrapped up in the long top, jacket, tights, hat and gloves and feeling a bit warm when a guy ran past me the other way in shorts and a vest. It was mild but not bloomin' July!! He was either brave or nuts!
Happy enough with my run and I seem to be maintaining a steady pace in the HR Zone now. Let's see if the pace starts to improve while holding HR Zone. That's what I am aiming for!
From the week after next I move up to 4 runs per week - that is when things start to get even more intense. A Nice way to start the new year off.
Running
01:00:00 - 6.54 Miles (09.12 per mile / HR Zone 2 / 83%)
This run started out feeling a bit sluggish but started to get much better after about 1 mile.
It is amazing that after I was mentioning how cold it was getting recently that it was one of the mildest nights in quite a while. I was wrapped up in the long top, jacket, tights, hat and gloves and feeling a bit warm when a guy ran past me the other way in shorts and a vest. It was mild but not bloomin' July!! He was either brave or nuts!
Happy enough with my run and I seem to be maintaining a steady pace in the HR Zone now. Let's see if the pace starts to improve while holding HR Zone. That's what I am aiming for!
From the week after next I move up to 4 runs per week - that is when things start to get even more intense. A Nice way to start the new year off.
Tuesday 20 December 2011
Sick and a Brick
Tuesday 20th December 2011
Swimming
1600M - 00:42:10 in 18M pool at Gym
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
4X125 with 20 secs rest between intervals
2X 200M with 30 secs rest between intervals
1X300M with 30 secs rest
Total 1600M
This was meant to be a 3000M session today and I got to the pool early to get it in before work.
Things started to go funny about 1000M in and by 1500M I was feeling a bit sick. I tried to carry on but just couldn't and had to get out after having only done 1600M.
I was disappointed but then I thought that putting it in perspective it is funny that I am calling a 1 mile swim a bad session!!
I will get back in the pool and hopefully do much better next time.
Brick SessionCycling
00:45:00 -17.30 Miles (23.1mph / HR 130bpm Z2 72% of Max HR / Cadence 86rpm) - Turbo Trainer
A really satisfying blast on the turbo - especially after the disappointing swim this morning.
Running
00:15:00 - 1.63 Miles (00:09:12 per mile / HR 143bpm Z2 79% Max)
Went for the run off the bike with Ben. He ran really well with me and I think he may have been holding back a wee bit for me but it was nice to run with him anyway.
Swimming
1600M - 00:42:10 in 18M pool at Gym
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
4X125 with 20 secs rest between intervals
2X 200M with 30 secs rest between intervals
1X300M with 30 secs rest
Total 1600M
This was meant to be a 3000M session today and I got to the pool early to get it in before work.
Things started to go funny about 1000M in and by 1500M I was feeling a bit sick. I tried to carry on but just couldn't and had to get out after having only done 1600M.
I was disappointed but then I thought that putting it in perspective it is funny that I am calling a 1 mile swim a bad session!!
I will get back in the pool and hopefully do much better next time.
Brick SessionCycling
00:45:00 -17.30 Miles (23.1mph / HR 130bpm Z2 72% of Max HR / Cadence 86rpm) - Turbo Trainer
A really satisfying blast on the turbo - especially after the disappointing swim this morning.
Running
00:15:00 - 1.63 Miles (00:09:12 per mile / HR 143bpm Z2 79% Max)
Went for the run off the bike with Ben. He ran really well with me and I think he may have been holding back a wee bit for me but it was nice to run with him anyway.
Monday 19 December 2011
Blowing to pieces? Not me I'm on the Bomb Disposal approach.
Monday
19th December 2011
That Was The Week That
WasWeek
10 completed
Hours Trained: 3H 30Mins
Swimming: 0K (0 Miles)
Cycling: 29.86 Miles
Running: 8.00 Miles
Week 10 was a much lower volume week which was only to be expected as we were in EuroDisney for a few days. I didn't do any swimming, so it will be great to get back in to the pool again tomorrow morning - albeit for 3000M in an 18M pool. Aaarrrgh!
Hours Trained: 3H 30Mins
Swimming: 0K (0 Miles)
Cycling: 29.86 Miles
Running: 8.00 Miles
Week 10 was a much lower volume week which was only to be expected as we were in EuroDisney for a few days. I didn't do any swimming, so it will be great to get back in to the pool again tomorrow morning - albeit for 3000M in an 18M pool. Aaarrrgh!
Next week looks like a busy one and it will be tough enough trying to squeeze in almost 9 hrs of training during Christmas week. I can't believe this is week 10 of my training and I am more than 1/4 of the way through. I do feel a bit fitter, certainly not any faster, but definitely able to do things within HR zone and this is the objective of Ironman training - to make sure you can get through the distance without blowing to pieces.
In that respect I think things are going pretty well overall and in some ways I am actually looking forward to the intensity of the workouts cranking up a bit to get that feeling of being really pushed. (Can't quite believe I am saying something like that and I might regret it in the future!)
Here is the week ahead.
Sunday 18 December 2011
The Hangover - thankfully not mine!
Sunday 18th December
2011
Cycling
01:30:00 -29.86 Miles (19.70mph / HR 124bpm Z2 69% of Max HR / Cadence 83rpm) - Turbo Trainer
Far too slippery and frosty to take the bike out today so I had to do a longer session on the Turbo.
I entertained myself by watching The Hangover - it was laugh out out funny and I can't wait to watch Part 2.
The session went well considering this is the longest I have done on the Turbo and I had to find some way of breaking through the boredom threshold. The DVD worked.
Cycling
01:30:00 -29.86 Miles (19.70mph / HR 124bpm Z2 69% of Max HR / Cadence 83rpm) - Turbo Trainer
Far too slippery and frosty to take the bike out today so I had to do a longer session on the Turbo.
I entertained myself by watching The Hangover - it was laugh out out funny and I can't wait to watch Part 2.
The session went well considering this is the longest I have done on the Turbo and I had to find some way of breaking through the boredom threshold. The DVD worked.
Saturday 17 December 2011
Let it be written and let it be done.
Running
01:15:11 - 8.00 Miles (00:09:24 per mile / HR 152bpm Z2 84% Max)
Longest run for quite some time. I wanted to take the pace easy and try to maintain it right through the whole of the run. It went really well and the only time the pace slowed any or HR went up a bit was on the long hill for 2 miles back up home - but even then it was pretty well under control.
It is getting really frosty now, and I am starting to worry a bit about how this could impact on the training going in to the real winter months - especially on the Bike.
I must admit the idea of spendng 2 or 3 hours on a Turbo trainer or Treadmill doesn ot fill me with joy - but if it has to be done, it will be done. Let it be written and let it be done!!
01:15:11 - 8.00 Miles (00:09:24 per mile / HR 152bpm Z2 84% Max)
Longest run for quite some time. I wanted to take the pace easy and try to maintain it right through the whole of the run. It went really well and the only time the pace slowed any or HR went up a bit was on the long hill for 2 miles back up home - but even then it was pretty well under control.
It is getting really frosty now, and I am starting to worry a bit about how this could impact on the training going in to the real winter months - especially on the Bike.
I must admit the idea of spendng 2 or 3 hours on a Turbo trainer or Treadmill doesn ot fill me with joy - but if it has to be done, it will be done. Let it be written and let it be done!!
Hey Mickey it's an IronChicken!
Friday 16th December
2011
Cycling
00:45:00 -16.10 Miles (21.5mph / HR 132bpm Z2 73% of Max HR / Cadence 101rpm) - Turbo Trainer Spin Session
Back on the bike again after being out of action for close on 1 week now.
We had a great tine at Eurodisney in Paris and I have been taking some time off training as it would have been impossible to do while we were away. Anyway Mickey is not much of a runner - but Rats are good swimmers.
Disney was great and some of the rides were amazing and I was actually quite proud of myself getting on them and not being a big Chicken. I had to as I can't be an IronChicken!!
This session went really well and I am pleased that the average speed was back up again after being a bit slower last time on the Turbo.
Nice to be back again.
Cycling
00:45:00 -16.10 Miles (21.5mph / HR 132bpm Z2 73% of Max HR / Cadence 101rpm) - Turbo Trainer Spin Session
Back on the bike again after being out of action for close on 1 week now.
We had a great tine at Eurodisney in Paris and I have been taking some time off training as it would have been impossible to do while we were away. Anyway Mickey is not much of a runner - but Rats are good swimmers.
Disney was great and some of the rides were amazing and I was actually quite proud of myself getting on them and not being a big Chicken. I had to as I can't be an IronChicken!!
This session went really well and I am pleased that the average speed was back up again after being a bit slower last time on the Turbo.
Nice to be back again.
Saturday 10 December 2011
3 for 1.
I haven't managed to get updating the blog much recently - so here are 3 days for the price of 1.
Thursday 8th December 2011
Cycling
00:45:00 -12.68 Miles (16.90mph / HR 133bpm Z2 73% of Max HR / Cadence 103rpm) - Turbo Trainer Spin session
Decent session on the turbo but a little disappointed in the average speed.
Friday 9th December 2011
Swimming
2700M - 01:02:02 in 18M pool at Gym
2700M straight through without stopping
Session went really well today. I am delighted at the consistent effort and this is the furthest I have swum in a straight non stop swim and the time was pretty decent too. I went through the 2500M in 57 mins.
Saturday 10th December 2011
Running
01:00:00 - 6.66 Miles (00:09:01) per mile / HR 150bpm Z2 83% Max)
It was really frosty today for my run and I thought that it was going to be a bit slower than expected - but the pace was actually very good and I managed to survive the run without slipping or doing myself some damage.
My new cycling shirt arrived in the post today - courtesy of ebay.
I thought it would be good to wear this on the bike during the Ironman - JellyBelly for JellyMan!!
Thursday 8th December 2011
Cycling
00:45:00 -12.68 Miles (16.90mph / HR 133bpm Z2 73% of Max HR / Cadence 103rpm) - Turbo Trainer Spin session
Decent session on the turbo but a little disappointed in the average speed.
Friday 9th December 2011
Swimming
2700M - 01:02:02 in 18M pool at Gym
2700M straight through without stopping
Session went really well today. I am delighted at the consistent effort and this is the furthest I have swum in a straight non stop swim and the time was pretty decent too. I went through the 2500M in 57 mins.
Saturday 10th December 2011
Running
01:00:00 - 6.66 Miles (00:09:01) per mile / HR 150bpm Z2 83% Max)
It was really frosty today for my run and I thought that it was going to be a bit slower than expected - but the pace was actually very good and I managed to survive the run without slipping or doing myself some damage.
My new cycling shirt arrived in the post today - courtesy of ebay.
I thought it would be good to wear this on the bike during the Ironman - JellyBelly for JellyMan!!
Wednesday 7 December 2011
Slip Sliding away.
Swimming
2500M - 01:10:20 in 18M pool at Gym
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
1X300M with 40 secs rest between intervals
3 X 200M with 30 secs rest between intervals
1X300M with 30 secs rest
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
200M cool down
Total 3250M
Session went well today - a bit sluggish at the start but happy with overall stroke and flow of swim.
Running
01:00:00 - 6.63 Miles (00:09:03) per mile / HR 148bpm Z2 82% Max)
Went for a run this evening after going to Puppy training class with Darcy. She is doing well at the class and it would be great if she is able to run with me some day.
A cold and frosty night made for some slippy moments this evening on the run. I had to really watch my footing in a few places. I am delighted that the pace is improving whilst still maintaining HR. Hopefully this is the training effect kicking in.
2500M - 01:10:20 in 18M pool at Gym
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
1X300M with 40 secs rest between intervals
3 X 200M with 30 secs rest between intervals
1X300M with 30 secs rest
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
200M cool down
Total 3250M
Session went well today - a bit sluggish at the start but happy with overall stroke and flow of swim.
Running
01:00:00 - 6.63 Miles (00:09:03) per mile / HR 148bpm Z2 82% Max)
Went for a run this evening after going to Puppy training class with Darcy. She is doing well at the class and it would be great if she is able to run with me some day.
A cold and frosty night made for some slippy moments this evening on the run. I had to really watch my footing in a few places. I am delighted that the pace is improving whilst still maintaining HR. Hopefully this is the training effect kicking in.
Tuesday 6 December 2011
Bauer. Jack Bauer.
Tuesday
6th December 2011
Brick Session
Cycling
00:30:00 -10.50 Miles (21.0mph / HR 133bpm Z2 73% of Max HR / Cadence 90rpm) - Turbo Trainer
Things went well on the Turbo today. Season 4 of 24 is hotting up and it is almost a pity that the session is just 30 mins as I could watch more and I am feeling comfortable on the bike.
Running
00:15:00 - 1.73 Miles (00:08:41 per mile / HR 148bpm Z2 82% Max)
Run straight off the bike was a good one despite the bitter cold. Happy with the way that the legs respond off the bike now - it feels pretty comfortable and hopefully this is creating the muscle memory that will help for the season ahead.
Brick Session
Cycling
00:30:00 -10.50 Miles (21.0mph / HR 133bpm Z2 73% of Max HR / Cadence 90rpm) - Turbo Trainer
Things went well on the Turbo today. Season 4 of 24 is hotting up and it is almost a pity that the session is just 30 mins as I could watch more and I am feeling comfortable on the bike.
Running
00:15:00 - 1.73 Miles (00:08:41 per mile / HR 148bpm Z2 82% Max)
Run straight off the bike was a good one despite the bitter cold. Happy with the way that the legs respond off the bike now - it feels pretty comfortable and hopefully this is creating the muscle memory that will help for the season ahead.
TWTWTW IMFF Week 7
Monday 5th December 2011
That Was The Week
That Was
Week 7 completed
Hours Trained: 7H 41Mins
Swimming: 5K (3.10 Miles)
Cycling: 57.07 Miles
Running: 12.91 Miles
Week 7 completed. Hours trained took another step up this week – heading towards 8hrs – which is probably the most I have ever trained in a week before. The swimming took another step up and I managed to crank out 5K this week. This will be about the average weekly distance for the foreseeable future.
Week 7 completed
Hours Trained: 7H 41Mins
Swimming: 5K (3.10 Miles)
Cycling: 57.07 Miles
Running: 12.91 Miles
Week 7 completed. Hours trained took another step up this week – heading towards 8hrs – which is probably the most I have ever trained in a week before. The swimming took another step up and I managed to crank out 5K this week. This will be about the average weekly distance for the foreseeable future.
I missed one very small session this week which was a 15 minute
run off the turbo. This was due to a sore foot, which I probably could
have run on but decided to be sensible and not risk a more severe injury for
the sake of a run which is not really about adding fitness but is more for
muscle memory to teach the legs how to run straight off the bike.
It is definitely noticeable this week that the temperatures have
dropped from being relatively mild to now being pretty cold. Sunday on
the bike was very cold indeed and I learned a valuable lesson. Energy
bars when stored in the pocket of your cycling jersey on a freezing day turn in
to bricks and become inedible as you can’t bite them!! Bit of nightmare
when out on a 35 mile hard ride and need some energy and you are reduced to
licking the bar because you can’t bite it or break it!!
This is the week ahead. (Weather permitting – as we got our first snow today!)
Sunday 4 December 2011
Icicle Toes
Cycling
02:13:12 -34.00 Miles (15.30 mph / HR 139bpm Z2 77% of Max HR / Cadence 79rpm)
A very cold and windy ride today. Average speed suffered a bit because of the conditions. I had to be really careful because of the amount of standing water on the roads - they were pretty treachorous.
My feet were like blocks of ice when I got off the bike and it took about 10 mins in the shower to bring feeling back to my toes.
I have to say that I did enjoy the ride and it was quite tough as there was about 1200 feet of climbing - which combined with the wind made things a pretty hard going at times.
02:13:12 -34.00 Miles (15.30 mph / HR 139bpm Z2 77% of Max HR / Cadence 79rpm)
A very cold and windy ride today. Average speed suffered a bit because of the conditions. I had to be really careful because of the amount of standing water on the roads - they were pretty treachorous.
My feet were like blocks of ice when I got off the bike and it took about 10 mins in the shower to bring feeling back to my toes.
I have to say that I did enjoy the ride and it was quite tough as there was about 1200 feet of climbing - which combined with the wind made things a pretty hard going at times.
Just an Hour
Running
01:00:00 - 6.51 Miles (00:09:13) per mile / HR 149bpm Z2 82% Max)
Nice 1Hr run - happy with pace and HR throughout. It was pretty cold but I suppose I should get used to it as it isn't going to get any warmer from now in.
01:00:00 - 6.51 Miles (00:09:13) per mile / HR 149bpm Z2 82% Max)
Nice 1Hr run - happy with pace and HR throughout. It was pretty cold but I suppose I should get used to it as it isn't going to get any warmer from now in.
Friday 2 December 2011
Kickin' in
Friday 2nd December
2011
Swimming
2000M - 00:52:23 in 18M pool at Gym
Warm up 200M (WU 300)
4 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
4 X 50M with 15 secs rest between intervals (4X505@15secs)
1 X 400M
4 X 50M with 15 secs rest between intervals (4X505@15secs)4X 50 M Drills
200M cool down (200M CD)
Total 23000M
Good session today and happy with the way things went. Stroke and kick in particular are improving. It really does help if the kick is good -I am finally starting to realise.
Thursday 1 December 2011
Too quick for me.
Thursday 1st December 2011
Cycling
00:45:00 -12.58 Miles (16.80 mph / HR 131bpm Z2 72% of Max HR / Cadence 100rpm) - Turbo Trainer(100+ RPM)
Turbo spin session today. Went well but felt a bit slower then my last spin session but still good.
Decided not to pin the short 15 min run on the end of the ride as the foot is till not 100% right and there is no point risking the recovery for the sake of a 15 min run.
Ben had his Cross Country race today with school and came 10th out of over 120 children. He did 1200M in 4min 58 secs - which is just over 6.30 pace per mile. Bloody quick and I'm glad I wasn't racing them.
Cycling
00:45:00 -12.58 Miles (16.80 mph / HR 131bpm Z2 72% of Max HR / Cadence 100rpm) - Turbo Trainer(100+ RPM)
Turbo spin session today. Went well but felt a bit slower then my last spin session but still good.
Decided not to pin the short 15 min run on the end of the ride as the foot is till not 100% right and there is no point risking the recovery for the sake of a 15 min run.
Ben had his Cross Country race today with school and came 10th out of over 120 children. He did 1200M in 4min 58 secs - which is just over 6.30 pace per mile. Bloody quick and I'm glad I wasn't racing them.
Wednesday 30 November 2011
When is a Brick not a Brick?
Wednesday
30th November 2011
(Non) Brick Session
Cycling
00:30:00 -10.49 Miles (21.0mph / HR 130bpm Z2 72% of Max HR / Cadence 89rpm) - Turbo Trainer
Another very good session on the Turbo trainer which was a good excuse to catch up on Season 4 of 24 again!
this was a bit later at night for training than I would normally do as I took the Pup to her first training class this evening. I'm not sure who was actually being trained - her or me! It was great fun and she did really well.
This was meant to be a Brick session but I had to can the run as the pain is back in my right foot - the same one that I had a couple of weeks ago. I probably could have forced a run, but I am gradually getting a bit of sense to take it easy when I need to. Although I hope to tag it on to the end of tomorrow's spin session and make that in to a Brick. Dead sensible eh?
I ordered the trial saddle I had been using and it arrived today.
Let's hope the pain in my foot goes away; because the pain in my arse has with the help of the new saddle.
(Non) Brick Session
Cycling
00:30:00 -10.49 Miles (21.0mph / HR 130bpm Z2 72% of Max HR / Cadence 89rpm) - Turbo Trainer
Another very good session on the Turbo trainer which was a good excuse to catch up on Season 4 of 24 again!
this was a bit later at night for training than I would normally do as I took the Pup to her first training class this evening. I'm not sure who was actually being trained - her or me! It was great fun and she did really well.
This was meant to be a Brick session but I had to can the run as the pain is back in my right foot - the same one that I had a couple of weeks ago. I probably could have forced a run, but I am gradually getting a bit of sense to take it easy when I need to. Although I hope to tag it on to the end of tomorrow's spin session and make that in to a Brick. Dead sensible eh?
I ordered the trial saddle I had been using and it arrived today.
I seriously cannot recommend highly enough the saddle and the suppliers. The ISM Adamo Road - supplied by http://www.trybikestore.co.uk/
Let's hope the pain in my foot goes away; because the pain in my arse has with the help of the new saddle.
Tuesday 29 November 2011
Sorry we're closed!!
Tuesday 29th November
2011
Swimming
3000M - 01:20:44 in 18M pool at Gym
Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
4 X 125M with 20 secs rest between intervals (4X125@20secs)
4 X 175M with 30 secs rest between intervals (4X175@30secs)
8 X 50 M Drills
200M cool down (100M CD)
Total 3000M
This was another big step up in distance in the swimming this week.
I am delighted at how it went and I didn't feel too tires doing it.
The only annoying thing was that I went to the pool early to get the session in before work - only to be told that it was closed!!! Nightmare.
Therefore I was at my desk at 6.50AM this morning. Luckily it opened up again and I took a bit of extra time at lunch and got it done then
Running
01:00:00 - 6.40 Miles (00:09:22) per mile / HR 151bpm Z2 83% Max)
A lovely cold night for a run - but got well wrapped up and enjoyed my run.
A pretty good day overall today.
Monday 28 November 2011
TWTWTW IMFF Week 6
Monday
28th November 2011
That Was The Week That Was
Week 6 completed
Hours Trained: 6H 32Mins
Swimming: 2.55K (1.58 Miles)
Cycling: 56.55 Miles
Running: 14.41 Miles
Week 6 - it is hard to believe that I have been at this for 6 weeks now and it still feels pretty fresh so far. Although I did have my first bit of motivational laziness this week and skipped the Thursday night swim in order to have a glass of wine or two! It felt good though.
This week sees another step up in swimming distance and intensity - longest swim is 3K!!
The week ahead looks like this.
That Was The Week That Was
Week 6 completed
Hours Trained: 6H 32Mins
Swimming: 2.55K (1.58 Miles)
Cycling: 56.55 Miles
Running: 14.41 Miles
Week 6 - it is hard to believe that I have been at this for 6 weeks now and it still feels pretty fresh so far. Although I did have my first bit of motivational laziness this week and skipped the Thursday night swim in order to have a glass of wine or two! It felt good though.
This week sees another step up in swimming distance and intensity - longest swim is 3K!!
The week ahead looks like this.
Sunday 27 November 2011
Soda and Eggs
Sunday
27th November 2011
Cycling
01:48:42 -28.63 Miles (15.8mph / HR 143bpm Z2 79% of Max HR / Cadence 83rpm)
Cycling
01:48:42 -28.63 Miles (15.8mph / HR 143bpm Z2 79% of Max HR / Cadence 83rpm)
It was pretty windy this morning when I headed out the road for my ride. The first 15 miles or so seemed to be pretty much straight in to the wind, and the tight country roads just seemed to funnel it straight in to me.
At 1Hr in I was pleased to see that I had covered just about 15 miles, so I was pretty chuffed with the average speed given the windy conditions.
It was a gorgeous morning once again and I have been thinking how lucky I have been for my Sunday rides so far - long may the good conditions continue.
The remaining 13 miles went rally well and my average speed picked up a bit and I had a few fantastic miles along the Moira Road tucked in to the aero position and it was so noticeable how comfortable the ISM saddle is and it allows me to get well forward on the saddle and get more power down and stay aero for longer. I am going to buy one.
We all then went out for Brunch to The Other Place on the Lisburn Road. Toasted Soda and poached eggs - FANTASTIC!! http://www.theotherplacebelfast.com/
Then a walk along the tow path with the Pup. A great Sunday had by all.
Saturday 26 November 2011
Keep 'er lit
Wednesday
23rd November 2011
Running
01:00:00 - 1.71 Miles (00:09:08 per mile / HR 152bpm Z2 84% Max)
Pretty windy and wet conditions this afternoon for my run. It went very well nonetheless. Pace slowed a bit coming back up the big hill in to the wind and rain - but it never really dropped off horrendously - I just Kep' er lit and put the head down.
Glad it went well as I skipped a swim session on Thursday night out of sheer laziness so I wanted this to be a good session and it was.
Running
01:00:00 - 1.71 Miles (00:09:08 per mile / HR 152bpm Z2 84% Max)
Pretty windy and wet conditions this afternoon for my run. It went very well nonetheless. Pace slowed a bit coming back up the big hill in to the wind and rain - but it never really dropped off horrendously - I just Kep' er lit and put the head down.
Glad it went well as I skipped a swim session on Thursday night out of sheer laziness so I wanted this to be a good session and it was.
Thursday 24 November 2011
The Drugs work. (Ibuprofen that is!)
Thursday
24th November 2011
Cycling
00:45:00 -17.11 Miles (22.8mph / HR 128bpm Z2 71% of Max HR / Cadence 102rpm) – Spin session 100+ rpm
Cycling
00:45:00 -17.11 Miles (22.8mph / HR 128bpm Z2 71% of Max HR / Cadence 102rpm) – Spin session 100+ rpm
I was dubious as to whether this was a good idea or not as I woke up about 5 in the morning with a really sore foot. It felt as thought the long muscle / tendon under the arch of my foot was going to burst out of my foot. It was really sore and
I have no idea what happened to cause it.
Anyway after a couple of Ibuprofen I was able to get the session in - and it went better than I could have hoped for.
Delighted!
Wednesday 23 November 2011
Much Happier.
Wednesday
23rd November 2011
Brick Session
Cycling
00:30:00 -10.81 Miles (21.6mph / HR 128bpm Z2 71% of Max HR / Cadence 87rpm) - Turbo Trainer
A fantastic session on the bike on the Turbo trainer. I was delighted with the average speed - over 20mph which is good for me and especially as the HR stayed well within zone. Loved it.
Running
00:15:00 - 1.71 Miles (00:08:46 per mile / HR 151bpm Z2 83% Max)
A great bike session backed up with an even better run. Speed was excellent and I felt great at ease throughout the run and HR was very good.
Overall a nice little session.
Brick Session
Cycling
00:30:00 -10.81 Miles (21.6mph / HR 128bpm Z2 71% of Max HR / Cadence 87rpm) - Turbo Trainer
A fantastic session on the bike on the Turbo trainer. I was delighted with the average speed - over 20mph which is good for me and especially as the HR stayed well within zone. Loved it.
Running
00:15:00 - 1.71 Miles (00:08:46 per mile / HR 151bpm Z2 83% Max)
A great bike session backed up with an even better run. Speed was excellent and I felt great at ease throughout the run and HR was very good.
Overall a nice little session.
Tuesday 22 November 2011
Walkies! Swimmies and Runnies!
Tuesday 22nd November
2011
Swimming
2550M - 01:14:04 in 18M pool at Gym
Warm up 300M (WU 200)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
10 X 75M with 20 secs rest between intervals (10X75@20secs)
10 X 50M with 15 secs rest between intervals (10X50@15secs)
8 X 50 M Drills
200M cool down (100M CD)
Total 2550M
This was a fairly significant step up in distance in the swimming this week. Previous weeks have been around 1600M per session and this really steps it up now to an average of about 2500M per session.
It all went very well and I did it a little bit faster then expected.
Running
01:00:00 - 6.13 Miles (00:09:47) per mile / HR 150bpm Z2 82% Max)
Enjoyed this run tonight. It was crispy cold and it took a while to warm up - the good thing was that the last 3 miles were a good bit faster then the first 3 miles. Average pace was nearly a minute per mile faster.
Took the new Pup for a walk / drag this evening. She is getting used to walking on the lead by the road and is not really liking it but is getting better. Patience and perseverance. A bit like Ironman training!!
TWTWTW IMFF Week 5 (100th Blog Post)
Monday 21st
November 2011
That Was The Week That Was
Week 5 completed
Hours Trained: 6H 59Mins
Swimming: 3.2K (2 Miles)
Cycling: 51.35 Miles
Running: 14.79 Miles
Week 5 and a much better week than last week in terms of being injury free and quality of the sessions done for the week.
That Was The Week That Was
Week 5 completed
Hours Trained: 6H 59Mins
Swimming: 3.2K (2 Miles)
Cycling: 51.35 Miles
Running: 14.79 Miles
Week 5 and a much better week than last week in terms of being injury free and quality of the sessions done for the week.
The foot injury went
away and I only had a very minor twinge in it at the start of the week.
No new injuries to
report this week thankfully.
I am really pleased that
I got all my sessions in this week as it was a bit disjointed with being
in London for work and then Donegal over the weekend. But a bit of
jiggery pokery, a will to get it done and a very patient wife and family made it
possible.
This was my week with
greatest time spent so far and it actually felt OK. Next week takes
another bit of a step up – mostly in the swimming, which has been 2 sessions of
1600M each which is pretty straightforward, but now I am going up to approx
2500m per session. This is further than I have ever swum before – so it
will be new ground and also a challenge in getting the time organised to do it.
I seem to have found a
bit of working solution to the Heart Rate monitor problem which was destroying
me mentally. I now soak it in hot water before putting it on to go
out. Hot water because I am a wimp and cold water would be a bit too
shocking when I out it on. Oh Oh Oh Cold!
The good news about the
runs this week in particular was that HR was under control and pace was up – I
hope this trend continues.
Sunday 20 November 2011
Night Rider
Sunday
20th November 2011
Cycling
01:53:00 -27.70 Miles (14.70mph / HR 136bpm Z2 75% of Max HR / Cadence 81rpm)
Cycling
01:53:00 -27.70 Miles (14.70mph / HR 136bpm Z2 75% of Max HR / Cadence 81rpm)
Got out for a 2 loop ride when we came home from Donegal this afternoon. Had to get the lights on and reflective gear as it was a bit dark to start and then very dark pretty quickly.
The loop was mainly around main roads which was good for lighting but not good for traffic lights and junctions - hence the slower average speed. I am delighted with the HR management on this ride.
The new trial saddle ISM Adamo Road) still feels very comfortable, especially in the aero position.(Not that I got too much of a chance for it along the Lisburn and Malone Roads)
I think I may purchase one once the 2 week free trial is over.
Saturday 19 November 2011
Absolutely Beachin'
Saturday 19th November 2011
Running
01:06:52 - Miles (00:09:33 per mile / HR 150bpm Z2 83% Max)
What a fabulous morning for a run in Donegal. We are up for the weekend and the weather this morning was fantastic for running. Slightly overcast but with no wind and really mild.
A lovely run out towards Horn Head and then back across Killahoey Beach.
I soaked the HR Monitor in hot water before going out and it seemed to solve the erratic readings I had been getting for a while. It may not be the solution but it works for now.
Delighted with my run and the average pace and HR were excellent.
Followed it up with our Pup Darcy's first walk. We took her across the beach at Marbelhill and she loved it. She is asleep now and knackered. Good stuff.
Running
01:06:52 - Miles (00:09:33 per mile / HR 150bpm Z2 83% Max)
What a fabulous morning for a run in Donegal. We are up for the weekend and the weather this morning was fantastic for running. Slightly overcast but with no wind and really mild.
A lovely run out towards Horn Head and then back across Killahoey Beach.
I soaked the HR Monitor in hot water before going out and it seemed to solve the erratic readings I had been getting for a while. It may not be the solution but it works for now.
Delighted with my run and the average pace and HR were excellent.
Followed it up with our Pup Darcy's first walk. We took her across the beach at Marbelhill and she loved it. She is asleep now and knackered. Good stuff.
Friday 18 November 2011
The Swimming Dead
Friday 18th November
2011
Swimming
1600M - 00:43:22 in 25M pool at Lisburn Leisureplex
64 lengths today for 1600M straight through.
Swimming
1600M - 00:43:22 in 25M pool at Lisburn Leisureplex
64 lengths today for 1600M straight through.
Felt good swimming apart from the bloomin' Zombies in the pool. If it wasn't so frustrating it would be funny.
The strokes on show are pretty hilarious and the swimming up and down the same part of the lane leads to some funny passing manoeuvres.
It did slow me down quite a bit though.
I think I will try to avoid the early morning swims at the Leisureplex.
Thursday 17 November 2011
No Meat and No Veg on this saddle.
Thursday
17th November 2011
Cycling
00:45:00 -15.90 Miles (21.2mph / HR 129bpm Z2 71% of Max HR / Cadence 101rpm) – Spin session 100+ rpm
Cycling
00:45:00 -15.90 Miles (21.2mph / HR 129bpm Z2 71% of Max HR / Cadence 101rpm) – Spin session 100+ rpm
A longer spin session tonight which was also a trial on a new test saddle.
The saddle is a ISM Adamo Road. It looks really weird but the technology is good and it is a lot more comfortable in the aero position on the the tender bits. It is shorter than normal saddles by about 2 inches and forces you to sit in a more comfortable position without the fleshy bits getting battered by the end of the saddle. NICE! I will be giving it a good try out over the next couple of weeks.
I have to say that the people at Trybikes.co.uk were amazing in getting the trial model to me in 2 days and with no charge for it either. Amazing service. http://www.trybikestore.co.uk/
I am really pleased with this session - excellent average cadence, speed and HR.
A Specialized Hotel
Wednesday
16th November 2011
Brick Session
Cycling
00:30:00 -7.75 Miles (16.5mph / HR 138bpm Z3 76% of Max HR / Cadence 85rpm) - Turbo Trainer
Session in the Gym at the Marylebone Hotel in London - very nice hotel and Gym.
http://www.doylecollection.com/locations/london_city_hotels/the_marylebone_hotel/gallery.aspx
Even better was that the gym had a lovely road bike (Specialized Allez) set up on a top of the range Tacx Turbo trainer. This meant I was ableto get all of my usual data and still ride on a propoer bike. Loved the session and pleased with how it went.
Running
00:15:00 - 1.72 Miles (00:08:43 per mile / HR 150bpm Z2 83% Max)
A good run on the treadmill. went well and well within HR zone too - makes a pleasant change.
Brick Session
Cycling
00:30:00 -7.75 Miles (16.5mph / HR 138bpm Z3 76% of Max HR / Cadence 85rpm) - Turbo Trainer
Session in the Gym at the Marylebone Hotel in London - very nice hotel and Gym.
http://www.doylecollection.com/locations/london_city_hotels/the_marylebone_hotel/gallery.aspx
Even better was that the gym had a lovely road bike (Specialized Allez) set up on a top of the range Tacx Turbo trainer. This meant I was ableto get all of my usual data and still ride on a propoer bike. Loved the session and pleased with how it went.
Running
00:15:00 - 1.72 Miles (00:08:43 per mile / HR 150bpm Z2 83% Max)
A good run on the treadmill. went well and well within HR zone too - makes a pleasant change.
Tuesday 15 November 2011
Someone call an Ambulance! Oh wait it's OK.
Tuesday 15th November 2011
Swimming
1600M - 00:45:52 in 18M pool at Gym
Warm up 200M (WU 200)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only)
2 X 250M with 30 secs rest between intervals (4X125@30secs)
8 X 50 M Drills
100M cool down (100M CD)
Total 1600M
Swim was good today - felt very comfortable and easily paced. Quite enjoyed it today.
Running
01:00:00 - 6.07 Miles (00:09:53 per mile / HR 184bpm Z4 102% Max)
Balls Balls Balls! The HR monitor is definitely the source of my problem. The readings are total crap and I resorted to measuring my HR the old fashioned way by feeling my pulse and counting. It came out at an average of 82.5% which is exactly where it should be. Just as well because if it had been a real reading - at times I would have needed to Coronary Ambulance - it was off the scale.
I need to get a new battery and try this as wearing it on my back clearly did not work.
Apart from the annoying HRM - it was a nice run and pace felt very easy.
Swimming
1600M - 00:45:52 in 18M pool at Gym
Warm up 200M (WU 200)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only)
2 X 250M with 30 secs rest between intervals (4X125@30secs)
8 X 50 M Drills
100M cool down (100M CD)
Total 1600M
Swim was good today - felt very comfortable and easily paced. Quite enjoyed it today.
Running
01:00:00 - 6.07 Miles (00:09:53 per mile / HR 184bpm Z4 102% Max)
Balls Balls Balls! The HR monitor is definitely the source of my problem. The readings are total crap and I resorted to measuring my HR the old fashioned way by feeling my pulse and counting. It came out at an average of 82.5% which is exactly where it should be. Just as well because if it had been a real reading - at times I would have needed to Coronary Ambulance - it was off the scale.
I need to get a new battery and try this as wearing it on my back clearly did not work.
Apart from the annoying HRM - it was a nice run and pace felt very easy.
Monday 14 November 2011
TWTWTW IMFF Week 4
Monday
14th November 2011
That Was The Week That Was
Week 4 completed
Hours Trained: 4H187Mins
Swimming: 1.6K (1 Mile)
Cycling: 39.25 Miles
Running: 5.59 Miles
Week 4 and a little bit of a setback against the planned sessions.
That Was The Week That Was
Week 4 completed
Hours Trained: 4H187Mins
Swimming: 1.6K (1 Mile)
Cycling: 39.25 Miles
Running: 5.59 Miles
Week 4 and a little bit of a setback against the planned sessions.
The foot injury basically cost me a run session and the closed pool meant that I missed out on a swim session also.
This was frustrating but I suppose in the bigger picture it is not a big issue and I am back to being injury free - for the time being anyway.
Hopefully I will be able to do all planned sessions this week and get back on track again.
I was reading about the problem I am having with my spiking Heart Rates and it may be down to the HR monitor itself.
Some tips for solving include:
1. Wet the sensors before exercise
2. Wet your T-shirt before exercise
3. Wear the sensor on your back
4. Smear the sensors with honey
Some of these sound a bit like a fetish - so I think I will stick to trying it on my back and see if that works.
Sunday 13 November 2011
Back on the right foot. Literally.
Sunday 13th November 2011
Cycling
01:30:04 -23.59 Miles (15.7mph / HR 146bpm Z2 81% of Max HR / Cadence 82rpm)
Managed to get out late this afternoon after Ben's Rugby. They were playing St Mary's who came up from Dublin. Harlequins played really well in both matches and Ben got 4 tries. The whole team played so well. It was great to see.
My injured foot felt OK this afternoon so I decided to give the bike a go and hope it went OK.
Thankfully no lingering soreness in the foot and I managed to knock out a good ride on the same route I did a few weeks ago, even doing it a bit faster than that time despite a fairly stiff headwind on the way home. HR was excellent too.
It was a real confidence booster to get back on the road and not be out for too long with the injury. Let's hope it stays like that.
Cycling
01:30:04 -23.59 Miles (15.7mph / HR 146bpm Z2 81% of Max HR / Cadence 82rpm)
Managed to get out late this afternoon after Ben's Rugby. They were playing St Mary's who came up from Dublin. Harlequins played really well in both matches and Ben got 4 tries. The whole team played so well. It was great to see.
My injured foot felt OK this afternoon so I decided to give the bike a go and hope it went OK.
Thankfully no lingering soreness in the foot and I managed to knock out a good ride on the same route I did a few weeks ago, even doing it a bit faster than that time despite a fairly stiff headwind on the way home. HR was excellent too.
It was a real confidence booster to get back on the road and not be out for too long with the injury. Let's hope it stays like that.
Physio or Proctologist? - Physio please!!
Friday 11th and Saturday 12th November 2011.
Woe is me
Injured and it is a pain in the arse. That's not the injury by the way, it is my foot. Thank God. Can you imagine a sprained Arse? You wouldn't want anyone doing physio on that sucker!!
My foot has developed a great deal of pain on the outside, and in the morning I can't even get any weight on it at all. It eases off through the day and Ibuprofen seems to help.
Plan is to rest if for a day or 2 and leave out the running and associated impact and pick up on cycling to make sure it is not getting getting too battered.
It is hugely frustrating to miss the first sessions of my training plan for IMFF because of injury, but I assume this will not be the last instance of this. If all I miss is 1 swim and a 1HR run then that is not too bad. We shall see.
On another note Ben did his AQE (same sort of thing as old 11+ plus exam) on Saturday morning. It seemed to go OK for him thankfully and he only has 2 more to do over then ext few weeks then that is him finished with it. I hope he does OK because he has worked really hard for it and deserves to do well.
Woe is me
Injured and it is a pain in the arse. That's not the injury by the way, it is my foot. Thank God. Can you imagine a sprained Arse? You wouldn't want anyone doing physio on that sucker!!
My foot has developed a great deal of pain on the outside, and in the morning I can't even get any weight on it at all. It eases off through the day and Ibuprofen seems to help.
Plan is to rest if for a day or 2 and leave out the running and associated impact and pick up on cycling to make sure it is not getting getting too battered.
It is hugely frustrating to miss the first sessions of my training plan for IMFF because of injury, but I assume this will not be the last instance of this. If all I miss is 1 swim and a 1HR run then that is not too bad. We shall see.
On another note Ben did his AQE (same sort of thing as old 11+ plus exam) on Saturday morning. It seemed to go OK for him thankfully and he only has 2 more to do over then ext few weeks then that is him finished with it. I hope he does OK because he has worked really hard for it and deserves to do well.
Swimming in soup. I'd rather not, Thank You.
Thursday 10th November 2011
Cycling
00:32:46 -8.01 Miles (14.7mph / HR 133bpm Z2 73% of Max HR / Cadence 81rpm) – Cycle to Work
Nice ride down to work this morning - lovely pleasant morning and nicely paced and HR good too.Cycling
00:32:46 -8.01 Miles (14.7mph / HR 133bpm Z2 73% of Max HR / Cadence 81rpm) – Cycle to Work
Just as well I was out for dinner with folks from work and not cycling home as I got another puncture.
There must be something wrong with my wheel which is causing the punctures - I seriously think that is about 4 punctures in 6 rides on the Bianchi. Nightmare.
Pool at Gym was closed as it was cloudy and needed more Chlorine or chemicals!! Yeuchh. Quite glad it wasn't open if that was the case. I will need to make up this session at some stage.
Not funny any more.
Wednesday 9th November
2011
Brick Session
Cycling
00:30:00 -7.65 Miles (15.3mph / HR 155bpm Z3 86% of Max HR / Cadence 95rpm) - Turbo Trainer
Spin session that disn't quite work out as Hr was out of zone and cadence down a bit on plan of 100 rpm.
Running
00:15:00 - 1.44 Miles (00:10:25 per mile / HR 166bpm Z4 92% Max)
YET ANOTHER frustrating run well outside HR zone and too slow. Beyond a joke now.
Brick Session
Cycling
00:30:00 -7.65 Miles (15.3mph / HR 155bpm Z3 86% of Max HR / Cadence 95rpm) - Turbo Trainer
Spin session that disn't quite work out as Hr was out of zone and cadence down a bit on plan of 100 rpm.
Running
00:15:00 - 1.44 Miles (00:10:25 per mile / HR 166bpm Z4 92% Max)
YET ANOTHER frustrating run well outside HR zone and too slow. Beyond a joke now.
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