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.
Subscribe to:
Posts (Atom)