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.
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.

Swimming
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.

Answers on a Postcard please

Tuesday 8th November 2011

Swimming
1600M - 00:45:44 in 18M pool at Gym

Warm up 200M (WU 200)
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)
8 X 50 M Drills
100M cool down (100M CD)
Total 1600M

Swim felt really good today.  I changed things around a bit on the Leg Kick drill.  I had read about doing this drill on your back as it makes breathing easier but still gets the effect on the legs.  It worked really well - the legs got a good workout and the breathing was easy.
overall a good session today and a good steady average pace.

Running
00:45:00 - 4.15 Miles (00:10:51) per mile / HR 157bpm Z3 87% Max)
I am starting to get pretty annoyed and frustrated with slow running with a high heart rate.  It is Flippin' annoying! I am a bit baffled now as to why it is normal and all good some times and other times it will not come under control.
Any ideas from anyone - PLEASE??

TWTWTW IMFF Week 3

Monday 7^th November 2011

That Was The Week That Was

Week 3 completed
Hours Trained: 5H57Mins
Swimming: 3.2K (2 Miles)
Cycling: 40.59 Miles
Running: 12.19 Miles

Week 3 and all sessions completed as planned.

Things are going OK so far, even if it can be a bit frustrating some times when I want to go a little bit faster or further than the plan prescribes – but I have to trust in the plan.

The only niggle is a slightly sore back today which I am putting down to the bike ride yesterday.

Here is the week ahead

Dog Day Morning

Cycling
01:31:49 - 23.83  Miles (15.6mph / HR 144bpm Z2 80% of Max HR / Cadence 82rpm)

A really lovely morning for a ride this morning - totally clear and a bit crispy and I saw my first bit of frost this morning.
I had a new route chosen and thoroughly enjoyed it - spin out to Ballinderry Lower, then Glenavy to Stoneyford and back in to Lisburn.

A few little undulations along the way and a few nice straights to push along in the aero position.

I had an interesting encounter with a Dog who decided to ambush me from his Garden and then run along just in front of the bike for about 400Metres.  He wasn't trying to bite me or anything but I was worried about clipping him and coming off and he was moving pretty quick too.  Quite impressive.

Very enjoyable today.

Foggin Nice.

Saturday 5th November 2011
Running
01:005:00 - Miles (00:10:11 per mile / HR 168bpm Z4 93% Max)

Went for an early run this morning. It was a gorgeous crisp foggy morning and perfect for running.
I really enjoyed it and 1Hr is the longest run I have had for a few weeks and it was nice to be out for a slightly longer time again.

The run itself was a bit of a disappointment.  Despite feeling great and taking a nice easy pace of just over 10 min per mile - the HR did not come down to decent levels.

I am not all that worried though as it could have been down to any number of things - the cold - the wine last night - no breakfast before the run or any other 100 excuses.  The main thing is that it was a glorious morning and I enjoyed being out for 1hr early.

Bearded saddle - that'll be it.

Cycling
00:30:00 - 8.68  Miles (17.3mph / HR 195bpm Z4 108% of Max HR / Cadence 102rpm) - Turbo Trainer

A Spin session that didn't quite work out as planned.  Heart rate just stayed really elevated the whole way through and wouldn't come down - even though I felt very comfortable.

It could have been down to the new saddle which I was lent by the Cyclezone in Lisburn to try out, or it could be the growing beard that is slowing me down! (My god I look bald too)

Was it something I said?

Thursday 1st November 2011

Swimming
1600M - 00:40:57 in 25M pool at Lisburn Leisureplex
64 lengths today for 1600M.  It was nice to just have a straight swim and not worry about having any tiresome Drills to do.

The swim felt fine, apart from the people in the lane with me who both thought it was OK to swim up and down the same side of the lane – instead of up one side and down the other.  This meant that at one point I was swimming towards both of them meeting me in the opposite direction taking up the whole of the lane.

I did have a few words with them in a very polite way and asked them to go up and down opposite sides.

The result of this chat was for the lady to start swimming the right way round and the man to get out and leave.  Obviously it WAS something I said.

Macho Moustache

Wednesday 2nd November 2011
Brick Session
Cycling
00:30:00 -8.08 Miles (16.1mph / HR 144bpm Z2 80% of Max HR / Cadence 83rpm) - Turbo Trainer

First part of the Brick session was a rather un-enjoyable session on the turbo.  I just didn't feel comfortable and able to get in to a nice rhythm.  Speed was pretty poor for the level of HR.

Running
00:15:00 - 1.65 Miles (00:09:05 per mile / HR 146bpm Z2 81% Max)

After the disappointing bike session, the Run went really well.  the speed was well up and Hr in a nice zone - this felt great.  Even though it was cold, Dark and windy - but lovely to be out running in it!  I love it!

On a separate note I am now on Day 2 of not shaving.  I am trying to do Movember and grow a Moustache. Below is a picture of the look I am going for - (Giant mobile phone optional).

I don't know if I will follow through with it or will the stubble drive me mad and I will have to shave.  We will see and I will keep you posted on progress or lack of!

The extra hair may affect my aerodynamic and hydrodynamic prowess and every second counts for me.

Move over Fatso!

Tuesday 1st November 2011

Swimming
1600M - 00:45:13 in 18M pool at Gym

Warm up 200M (WU 200)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
5 X 100M with 20 secs rest between intervals (5X100@20secs)
8 X 50 M Drills
100M cool down (100M CD)
Total 1600M
Early swim before work.  Pool was cold again!!
For some reason my breathing pattern felt a bit odd today and I seemed to take on more water than usual.  That would explain the more frequent wee-ing at work today! Possibly?
On the whole this was a bit quicker than last week - so there must be some improvement - even if it doesn't feel like it.

Running
00:45:00 - 4.65 Miles (00:09:41) per mile / HR 147bpm Z2 81% Max)
I am delighted with this run tonight for a number of reasons. The pace was quicker and still well within HR zone and I didn't struggle for very long to get HR down once I started running.  I did some press ups before going out- hoping it would raise my HR a bit and make it less likely to spike as soon as I started running and it worked.  A good tip for me to remember.

Now a moan!

While running along a long straight stretch of pavement I saw 2 ladies walking towards me taking up the whole of the pavement. I dutifully moved over to the left side, assuming they would do the same.
No movement!
As I got closer to about 50 metres - No movement.
10 Metres - No movement!!!
0 Metres - I am on the road and the Big Arsed Cow is still taking up the whole pavement leaving me to hope a car doesn't clip me!

What a stupid Cow - she saw me and just ignored me.  I hate this sort of selfish inconsiderate behaviour.  How hard is it to move over and let someone pass - especially if they are coming towards you wearing reflective clothing too!  Rant Over!!