The last 7 days or so have been a bit of a nightmare from a training perspective. As I mentioned before, I picked up a fairly unpleasant cough and it just did not clear up at all and in fact moved southwards in to my chest and had the expected impact.
I managed a grand total of just over 4 hours of training last week - all of which was probably contributed to my cough and bad chest. Not great at all.
I expect this week to be another one which is badly impacted by my chest.
I am not panicking about this as I still have 17 weeks to go after this week, but it may force me to re-think the plan slightly as I might need to adjust and rebuild it back up again slightly after loosing the guts of 2 weeks.
I have also been reading tips from veteran Ironman finishers and they all recommend that a novice Ironman needs to Bike Bike Bike and then Bike again in training. I think I need to take heed of this and modify the training somewhat to allow for this and I am considering swapping one of my 3 swims per week for an additional Bike ride.
Talking of my bike, I left it in to the bike shop for a bit of a sort out after it taking quite a bit of abuse through the winter.
Bad news - it needed, all brake and gear cables replaced, a new chain, new handlebar tape a full service and lube. So, over £100 later and I am ready to get back on the road again. It is a lot of money but I needed it done and it just shows how hard the winter can be on a bike. I think next year I will use my older Road bike for any winter riding.
So a bad and expensive week is over and I will look positively towards the rest of this week and next week.
Tuesday, 28 February 2012
Wednesday, 22 February 2012
An Olympic effort.
Wednesday 22nd February 2012
Swimming
2500M - 01:02:26 in 25M pool at Lisburn Leisureplex
10X250M @ 20 secs rest
Total 2500M
Another early swim and a good session. I was slightly concerned that the cough would impact my breathing in the pool, but it didn't make a difference at all.
I also had the pleasure of sharing the pool (albeit 4 lanes away) with an Olympian. Aileen Morrison will be representing Ireland at the Olympics in London in the Triathlon. I have been a fan of hers for the last coupe of years and she is ranked in the top 20 or so in the world. It was pretty impressive to see her accelerate up the pool - depressingly impressive if that makes sense.
She writes a good blog and has a decent website too. http://www.aileenmorrison.com/
Brick Session
Cycling
00:45:00 - 16.39 miles (21.85 MPH / HR Zone 1 / 68% Max / Cadence 85) Turbo Session
Decent session on the turbo and no ill effects from the cough either.
Running
00:15:00 - 1.69 Miles (08.53 per mile / HR Zone 2 / 83% Max)
The cough did it's work!
For the first 5 minutes I had the occasional moment of funny running / stumbling / walking as I hacked away trying to cough. It then cleared up and I was able to have a decent run. Pace and HR were good.
I now need to decide what to do about my training for the next couple of days as I missed my swim on Tuesday because I was not feeling up to it with the coughing.
The sensible head is saying take a break for the next day or possibly even 2 - but the nutter in me is saying keep on going because i am getting through these session OK.
I will see how I feel tomorrow and decide what to do.
Cough it up.
Tuesday 21st February 2012
Running
00:37:00- 4.00 Miles (09.15 per mile / HR Zone 2 / 83% Max)
[@10 mins Insert 5 Mins @ Z4 HR]
I have been suffering from a bit of a bad cough and wheezy chest. I was in 2 minds whether to run or not, so I decided to give it a go and it went OK so I decided to cut it short at 4 miles and try to be sensible.
The 5 Minute interval of fast pace running was really tough and it took a few minutes to recover the HR back to normal.
Running
00:37:00- 4.00 Miles (09.15 per mile / HR Zone 2 / 83% Max)
[@10 mins Insert 5 Mins @ Z4 HR]
I have been suffering from a bit of a bad cough and wheezy chest. I was in 2 minds whether to run or not, so I decided to give it a go and it went OK so I decided to cut it short at 4 miles and try to be sensible.
The 5 Minute interval of fast pace running was really tough and it took a few minutes to recover the HR back to normal.
Monday, 20 February 2012
TW3 IMFF Week 18
Monday 20th February
2012
Week 18
completed
Hours Trained: 13H 20 MinsSwimming: 8.65K (5.37 Miles)
Cycling: 79.87 Miles
Running: 32.63 Miles
Week 18 was a bit of a monster week. My biggest week so far in terms of volume and time. I think the biggest thing was the volume of running and probably most significantly the move to 3 swims per week and doing nearly 5.5 miles of swimming.
I need to get used to this sort of volume as it is not going to get any lighter and in reality I can look forward to an average of nearly 15 hrs per week from now until Frankfurt.
I felt pretty ropey today with a bad cough which had been kindly donated by the kids and a sore head to go with it. Hopefully it is clearing up and I will get in to training again in the morning.
Here is the week ahead.
Sunday, 19 February 2012
Toasti Toes
Thursday 16th January 2012
Cycling
03:17:40 - 49.00 (14.80 MPH / HR Zone 2 / 74% Max / Cadence 80rpm)
I set out with a really tough hill on this ride from home. Up the Pond Park Road out towards Dundrod - which for anyone who knows it, is about 2 miles of a climb up a reasonably steep hill - then a series of pretty sharp little hills along the top road towards Stoneyford and Dundrod.
I then took a lovely run out to the shore of Lough Neagh and all the way in to Portadown and then through "scenic" Craigavon and Lurgan on the run back home.
Overall jsut shy of 50 miles and a reasonable average speed given the slow hilly start that I had.
I have been getting sick of being soaked and frozen on my rides recently and it was a pleasure not to get wet today, although it was a bit chilly and breezy - but so much better than the last few rides.
Just to be sure I wasn't going to get frozen toes, I invested in some Toasti Toes and they were brilliant. They are basically disposable hand warmers for your feet. I would recommend them.
Cycling
03:17:40 - 49.00 (14.80 MPH / HR Zone 2 / 74% Max / Cadence 80rpm)
I set out with a really tough hill on this ride from home. Up the Pond Park Road out towards Dundrod - which for anyone who knows it, is about 2 miles of a climb up a reasonably steep hill - then a series of pretty sharp little hills along the top road towards Stoneyford and Dundrod.
I then took a lovely run out to the shore of Lough Neagh and all the way in to Portadown and then through "scenic" Craigavon and Lurgan on the run back home.
Overall jsut shy of 50 miles and a reasonable average speed given the slow hilly start that I had.
I have been getting sick of being soaked and frozen on my rides recently and it was a pleasure not to get wet today, although it was a bit chilly and breezy - but so much better than the last few rides.
Just to be sure I wasn't going to get frozen toes, I invested in some Toasti Toes and they were brilliant. They are basically disposable hand warmers for your feet. I would recommend them.
5 Times a week. Check me out!
Running
01:00:00 - 6.54 Miles (09.10 per mile / HR Zone 2 / 83% Max)
[@50 mins Insert Pick Up 1Min & 1 Min Recovery X 5]
I did this run up in Donegal and afer about 2 minutes of being out I was wishing I had stayed in Bed. The route I chose was pretty hilly and teh wind was blowing a cold gale off the sea and literally battering me.
I perservered and stuck with it and things got better as I went along. I got on to the trails at Ards Forest Park and got some shelter for a mile or so.
After the trail there is a monster hill and it hurt like hell and of course it had to be in to the wind. My intervals on this run came at the end of the run and they are so much harder than doing it at the start when you are fresh.
This was a tough run and inervals but I have to say I am pleased with myself for sticking with it and actually doing pretty well.
This was my 5th run this week and is the most times I have ever run in a week. Tough but good.
01:00:00 - 6.54 Miles (09.10 per mile / HR Zone 2 / 83% Max)
[@50 mins Insert Pick Up 1Min & 1 Min Recovery X 5]
I did this run up in Donegal and afer about 2 minutes of being out I was wishing I had stayed in Bed. The route I chose was pretty hilly and teh wind was blowing a cold gale off the sea and literally battering me.
I perservered and stuck with it and things got better as I went along. I got on to the trails at Ards Forest Park and got some shelter for a mile or so.
After the trail there is a monster hill and it hurt like hell and of course it had to be in to the wind. My intervals on this run came at the end of the run and they are so much harder than doing it at the start when you are fresh.
This was a tough run and inervals but I have to say I am pleased with myself for sticking with it and actually doing pretty well.
This was my 5th run this week and is the most times I have ever run in a week. Tough but good.
Brain food and feeling good.
Friday 18th January 2012
Swimming
2500M - 01:03:20 in 25M pool at Lisburn Leisureplex
Total 2500M
Another very early swim again - and another pretty successful one. On paper it seems a bit slower than I had been doing but I spent about 3 minutes hanging on to the side of the pool trying to stretch out a cramp in my foot.
I must admit that my swimming is going very well at the moment bit it is pretty BORING. Looking at a black line on the bottom of the pool for an hour is not exactly stimulating but at least I get to switch off my brain for a while.
Running
01:01:04 - 7.00 Miles (08.42 per mile / HR Zone 2 / 83% Max)
[@10 mins Insert 1x Pick Up & 1 Min Recover X 5]
Another very good run today - excellent pace and a good comfortable feeling throughout. Feeling good.
My runs now have interval session built in - so today was inserting 1 minute pace pick ups with 1 min jog recovery X 5 at 10 minutes in to the run.
Thursday, 16 February 2012
If History repeats itself.
Thursday 16th January 2012
Cycling
01:00:00 - 19.80 (19.80 MPH / HR Zone 1 / 68% Max / Cadence 83rpm)
A quick hour on the turbo early this morning before work. This is the first time I have done he bike this early in the morning and it went pretty well - although it was a bit weird watching an episode of 24 at 6.30AM.
Not a bad session - although I forgot that as I have moved in to the Build phase of my training I am meant to add some interval training in to my sessions now - so I didn't do it on this one as I clean forgot - DOH!!
Running
02:00:00 - 13.27 Miles (09.03 per mile / HR Zone 2 / 83% Max)
This was the longest run I have done since the Lisburn Half Marathon last June.
To put how far I have come along in to context - I ran the Lisburn Half Marathon last year in 01:59:52 and knocked my pan in to come in under 2 Hrs. (now - admittedly it was 7 mins slower than my PB time and it was not the best of runs) My Hr at Lisburn was through the roof and I was destroyed after it.
Compare to tonight.
I happily trotted around the 13.27 miles in 2Hrs dead and did not feel that tired and was well under the desired HR level. That is the effect of the base training I have been doing. I would like to think that I could go out and do a competitive Half Marathon in close to PB time within my HR zone. That feels good.
Cycling
01:00:00 - 19.80 (19.80 MPH / HR Zone 1 / 68% Max / Cadence 83rpm)
A quick hour on the turbo early this morning before work. This is the first time I have done he bike this early in the morning and it went pretty well - although it was a bit weird watching an episode of 24 at 6.30AM.
Not a bad session - although I forgot that as I have moved in to the Build phase of my training I am meant to add some interval training in to my sessions now - so I didn't do it on this one as I clean forgot - DOH!!
Running
02:00:00 - 13.27 Miles (09.03 per mile / HR Zone 2 / 83% Max)
This was the longest run I have done since the Lisburn Half Marathon last June.
To put how far I have come along in to context - I ran the Lisburn Half Marathon last year in 01:59:52 and knocked my pan in to come in under 2 Hrs. (now - admittedly it was 7 mins slower than my PB time and it was not the best of runs) My Hr at Lisburn was through the roof and I was destroyed after it.
Compare to tonight.
I happily trotted around the 13.27 miles in 2Hrs dead and did not feel that tired and was well under the desired HR level. That is the effect of the base training I have been doing. I would like to think that I could go out and do a competitive Half Marathon in close to PB time within my HR zone. That feels good.
Go or Blow?
Wednesday 15th January 2012
Swimming
3000M - 01:17:17 in 25M pool at Lisburn Leisureplex
Swimming
3000M - 01:17:17 in 25M pool at Lisburn Leisureplex
Warm
up 500M
8X 50M Drills
8X 50M Drills
16X25M @35 secs
1X600M Arms Only
16X25M @35 secs
8 X 50M Drills
8 X 50M Drills
300M
Cool Down
Total 3000M
This was my longest swim set with drills for a while. It went extremely well and I am once again enjoying the very early swims. I am genuinely feeling strong through the whole swim and not all that tired - which is good but may also mean that I could perhaps try to push on a bit with the speed but I am really worried about blowing to pieces and not finishing the set.
Total 3000M
This was my longest swim set with drills for a while. It went extremely well and I am once again enjoying the very early swims. I am genuinely feeling strong through the whole swim and not all that tired - which is good but may also mean that I could perhaps try to push on a bit with the speed but I am really worried about blowing to pieces and not finishing the set.
i am delighted that I can consistently and comfortably knock out 35 sec lengths for 3K - I couldn't do 1 length in 35 secs this time last year. Progress!
Tuesday, 14 February 2012
I'm an Old Romantic.
Tuesday 14th
February 2012
Swimming
3150M - 01:21:40 in 18M pool at Gym
8X 50M Drills
4X200 with 10 secs rest between intervals
6X100M with 10 secs rest
3X50M
8X50M Drills
Cool Down 300M
Total 3150M
My longest swim session ever - I am delighted as it felt really good the whole way through. Now just to do another 3K tomorrow morning too!!
Brick Session
Cycling
00:43000 - 11.07 miles(20.10 MPH / HR Zone 1 / 68% Max / Cadence 83) Turbo Session
Not a bad session - cut short a bit at 30 mins so that I could finish a bit earlier for out Valentines Dinner - how romantic am I? Not very!
Running
00:15:00 - 1.82 Miles (08.15 per mile / HR Zone 2 / 83% Max)
This was a pretty swift wee run - sharp pace for me and good Heart Rate. Nice one.
Swimming
3150M - 01:21:40 in 18M pool at Gym
8X 50M Drills
4X200 with 10 secs rest between intervals
6X100M with 10 secs rest
3X50M
8X50M Drills
Cool Down 300M
Total 3150M
My longest swim session ever - I am delighted as it felt really good the whole way through. Now just to do another 3K tomorrow morning too!!
Brick Session
Cycling
00:43000 - 11.07 miles(20.10 MPH / HR Zone 1 / 68% Max / Cadence 83) Turbo Session
Not a bad session - cut short a bit at 30 mins so that I could finish a bit earlier for out Valentines Dinner - how romantic am I? Not very!
Running
00:15:00 - 1.82 Miles (08.15 per mile / HR Zone 2 / 83% Max)
This was a pretty swift wee run - sharp pace for me and good Heart Rate. Nice one.
Monday, 13 February 2012
TW3 IMFF Week 17
Monday 13th February
2012
Week 17
completed
Hours Trained: 6H
58MinsSwimming: 5K (3.2 Miles)
Cycling: 33.20 Miles
Running: 22.13 Miles
Week 17 was a funny old week.
All of my sessions went well and I seem to have got in to the groove on my early morning swims, even if they start at 5.30AM!!
BUT for some reason I seem to have got a bit lazy on Sunday morning and didn't fancy my 50 mile Bike ride. It's not as though I even had a big lie in or anything! However, I don't feel too guilty about it and I am sure that it has not set me back too much at all, and in fact the rest may do me good.
Running
00:34:11 - 4.00 Miles (08.34 per mile / HR Zone 2 / 84% Max)
00:34:11 - 4.00 Miles (08.34 per mile / HR Zone 2 / 84% Max)
I made up for it by doing a 4 mile run tonight that was not on my schedule while Ben was at his Athletics Club training at Mary Peter's track. I would have really felt guilty if he was training on a cold night and I wasn't. The pace was good and it felt very easy even though I was moving pretty swiftly for me.
Next week looks a bit busy!
Sunday, 12 February 2012
Nun too good.
Saturday 11th
February 2012
Running
01:45:10 - 11.80 Miles (08.54 per mile / HR Zone 2 / 83% Max)
I am very pleased with the run today. Not the flattest of routes and the pace was great. It felt pretty good the whole way through, even on the hills coming home.
Missed opportunities - I missed my 1HR run on Friday due to circumstances beyond my control - so I was happy that the Saturday run went so well.
My Sunday Bike ride was planned to be slightly over 50 miles BUT . . I couldn't be bothered and decided to give myself a rest today. I do feel slightly guilty about it but I know that one missed ride will not kill - and like the Kinky Nun, I won't be making a habit of it.
Running
01:45:10 - 11.80 Miles (08.54 per mile / HR Zone 2 / 83% Max)
I am very pleased with the run today. Not the flattest of routes and the pace was great. It felt pretty good the whole way through, even on the hills coming home.
Missed opportunities - I missed my 1HR run on Friday due to circumstances beyond my control - so I was happy that the Saturday run went so well.
My Sunday Bike ride was planned to be slightly over 50 miles BUT . . I couldn't be bothered and decided to give myself a rest today. I do feel slightly guilty about it but I know that one missed ride will not kill - and like the Kinky Nun, I won't be making a habit of it.
The early fish . . .
Friday 10th February 2012
Swimming
2500M - 00:58:31 in 25M pool at Lisburn Leisreplex
2500M straight through
Total 2500M
Another very early swim this morning with a 5.30 swim start. This really early start must agree with me as my model of consistency got broken and I actually improved. I knocked about 1.5 mins off my previous times and it all felt really comfortable.
Next week I am due to go to 3 swims per week. That will really crank things up.
Swimming
2500M - 00:58:31 in 25M pool at Lisburn Leisreplex
2500M straight through
Total 2500M
Another very early swim this morning with a 5.30 swim start. This really early start must agree with me as my model of consistency got broken and I actually improved. I knocked about 1.5 mins off my previous times and it all felt really comfortable.
Next week I am due to go to 3 swims per week. That will really crank things up.
Thursday, 9 February 2012
Chafing - Ironman style.
Thurday 9th February 2012
Brick Session
Cycling
00:45:00 - 13.06 miles(17.40 MPH / HR Zone 1 / 67% Max / Cadence 100) Turbo SessionDid this as a spin session. Kept the cadence up well and HR well under required levels. I watched the Liam Neeson film "Unknown" on DVD while training - pretty good actually.
Came straight off the bike and went out for a run.
Running
00:30:09 - 3.50 Miles (08.37 per mile / HR Zone 2 / 83% Max)
I am bloody stupid!
I decided to do my Brick run straight off the bike in my cycling shorts. A really bad idea. Can you guess why?
Let's just say that the padding to help on the bike is not a help on the run. I am chafed like a chafed baby tonight. Somebody put the Sudocrem on ice please. Ooooooh!
Brick Session
Cycling
00:45:00 - 13.06 miles(17.40 MPH / HR Zone 1 / 67% Max / Cadence 100) Turbo SessionDid this as a spin session. Kept the cadence up well and HR well under required levels. I watched the Liam Neeson film "Unknown" on DVD while training - pretty good actually.
Came straight off the bike and went out for a run.
Running
00:30:09 - 3.50 Miles (08.37 per mile / HR Zone 2 / 83% Max)
I am bloody stupid!
I decided to do my Brick run straight off the bike in my cycling shorts. A really bad idea. Can you guess why?
Let's just say that the padding to help on the bike is not a help on the run. I am chafed like a chafed baby tonight. Somebody put the Sudocrem on ice please. Ooooooh!
Wednesday, 8 February 2012
I am a model of consistency.
Wednesday 8th February 2012
Swimming
2500M - 00:59:56 in 25M pool at Lisburn Leisreplex
2500M straight through
Total 2500M
I had another early morning swim at 6AM this morning. I am noticing that the first 30 lengths or so feel a bit sore on the arms - which is hardly surprising as I did no warm up before it and just get straight in to it. The first 30 lengths took just about 16 minutes - which looks good for any Sprint distance triathlons I do later in the season as I worked rally hard last year to get the 30 lengths in 16 minutes at races last year - and now I can do it as part of a much longer set, so I should be aiming for around 15 minutes at races this season.
The time for this session was just under 1 HR again and this is the 3rd time it has been within a couple of seconds of 1HR. I am very pleased with the consistency and hopefully the next step is improvement and getting a bit faster. I think at present 1HR for 2.5K is not bad.
Cycling
01:00:00 - 20.14 miles(20.14 MPH / HR Zone 1 / 68% Max / Cadence 86) Turbo Session
I was thinking that I really could not be arsed doing this session tonight as I was hungry and just wanted to get something to eat and sit down - BUT - I zipped up my Man Suit and just got on with it and I am glad that I did.
It wasn't the quickest session ever but it was a hell of a lot better then no session at all.
Swimming
2500M - 00:59:56 in 25M pool at Lisburn Leisreplex
2500M straight through
Total 2500M
I had another early morning swim at 6AM this morning. I am noticing that the first 30 lengths or so feel a bit sore on the arms - which is hardly surprising as I did no warm up before it and just get straight in to it. The first 30 lengths took just about 16 minutes - which looks good for any Sprint distance triathlons I do later in the season as I worked rally hard last year to get the 30 lengths in 16 minutes at races last year - and now I can do it as part of a much longer set, so I should be aiming for around 15 minutes at races this season.
The time for this session was just under 1 HR again and this is the 3rd time it has been within a couple of seconds of 1HR. I am very pleased with the consistency and hopefully the next step is improvement and getting a bit faster. I think at present 1HR for 2.5K is not bad.
Cycling
01:00:00 - 20.14 miles(20.14 MPH / HR Zone 1 / 68% Max / Cadence 86) Turbo Session
I was thinking that I really could not be arsed doing this session tonight as I was hungry and just wanted to get something to eat and sit down - BUT - I zipped up my Man Suit and just got on with it and I am glad that I did.
It wasn't the quickest session ever but it was a hell of a lot better then no session at all.
Tuesday, 7 February 2012
No Snow patrol here.
Tuesday 7th February
2012
Running
01:00:00 - 6.83 Miles (08.47 per mile / HR Zone 3 / 91% Max)
I pushed on a bit tonight and the pace was great but HR was well up for some reason.
It is lovely running on these nice cold crisp nights. Makes a change from the rain and wind of recent times.
Thank goodness we haven't had all of the snow that some parts of England and Scotland have had - that would be a nightmare for training. I think I would still try to go for a run in the snow and just wear trail shoes provided it was not too frozen under foot. Let's hope I don't have to try it out.
Running
01:00:00 - 6.83 Miles (08.47 per mile / HR Zone 3 / 91% Max)
I pushed on a bit tonight and the pace was great but HR was well up for some reason.
It is lovely running on these nice cold crisp nights. Makes a change from the rain and wind of recent times.
Thank goodness we haven't had all of the snow that some parts of England and Scotland have had - that would be a nightmare for training. I think I would still try to go for a run in the snow and just wear trail shoes provided it was not too frozen under foot. Let's hope I don't have to try it out.
Monday, 6 February 2012
TW3 IMFF Week 16
Monday 6th February 2012
Week 16 completed
Hours Trained: 10H 42MinsSwimming: 4.5K (2.8 Miles)
Cycling: 83.15 Miles
Running: 26.22 Miles
Week 16 carried on the recent trend of getting decent
hours and training sessions in without too many interruptions.
I think I am most pleased with the long bike ride last
week as it put the demons of last week to rest but also was done a t a good
steady pace which felt comfortable and one that could be built on for going
longer and faster.
I literally ran a Marathon this week - albeit across 4
runs - but the average pace was around the 9 min/mile mark and was very
satisfying.
This is the last week of the "Base" phase of my
training schedule. This was all about
building a strong aerobic base to take in to the next 2 stages of training the
"Build" and "Peak" phases.
Following this week I will be going in to the Build
phase.
These phases are different as the length of
training increases steadily but also the intensity. I will start to build in some intervals and
go Anaerobic at times to work on speed and also get me used to coming out of
the comfort zone. Sounds like fun!!!
Sunday, 5 February 2012
Slack Blog, early swim and melting Icy demons.
Thursday 3rd February 2012
Cycling
01:00:00 - 17.17 miles(17.17 MPH / HR Zone 1 / 89% Max / Cadence 99) Turbo Session
Friday 4th February 2012
Swimming
2500M - 01:00:00 in 25M pool at Lisburn Leisreplex
2500M straight through
Total 2500M
Running
01:45:00 - 11.31Miles (09.17 per mile / HR Zone 2 / 81% Max)Saturday 4th February 2012
Running
01:00:00 - 6.79 Miles (08.50 per mile / HR Zone 2 / 82% Max)
Sunday 5th February 2012
Cycling
03:07:350 - 50.00 miles(16.00 MPH / HR Zone 2 / 77% Max / Cadence 81)
I have been a bit slack over the last few days in updating the blog, probably because I have been so busy training.
A good sign of how busy it has been was he 5.30AM swim on Friday topped out by an 11 mile run on Friday night.
Saturday was a great day as Ben got his AQE results and did really well and will now be able to go to the Grammar school of his choice. He did work really hard for it. I managed to get out for a 1HR run on Saturday evening and was delighted at going further and faster in the 1HR than I have manged so far in this training block.
Sunday was a day to put the icy demons of last Sunday's bike ride to bed - and I did. I did 50 miles and the pace was great and HR terrific - and Guess what? It was cold and wet again. I really am getting totally P'd off at this happening every Sunday.
A good week over all and well pleased
Wednesday, 1 February 2012
Naked Double Running and a brick.
Wednesday 2nd February
2012
Running
01:00:00 - 6.40 Miles (09.22 per mile / HR Zone ? / ?% Max)
I was meant to do this run last night but in my MoJo slacking mode I didn't bother. I did decide to get out early this morning and do it. It was a nice clear cold morning and perfect for running.
My Garmin was not charged so I just ran out for 30 mins and then back again - so no HR data available but it felt very comfortable I did feel a bit naked without the Garmin but it did me no harm at all.
This will be an interesting day as I will still do my planned Brick session later on and that will mean a double run today - albeit a very short one later on. Should be interesting.
Brick Session
Cycling
00:45:00 - 15.98 miles(21.30 MPH / HR Zone 1 / 69% Max / Cadence 90) Turbo Session
This session felt a lot better than the Turbo sessions last week. Legs felt good and pace was pretty strong.
Running
00:15:00 - 1.72 Miles (08.43 per mile / HR Zone 2 / 81% Max)
The 2nd Run of the day was actually pretty good. I know it was only a 15 min run, but it really didn't feel like I had run this morning at all. No signs of fatigue in the legs. Very happy with the brick session tonight.
Running
01:00:00 - 6.40 Miles (09.22 per mile / HR Zone ? / ?% Max)
I was meant to do this run last night but in my MoJo slacking mode I didn't bother. I did decide to get out early this morning and do it. It was a nice clear cold morning and perfect for running.
My Garmin was not charged so I just ran out for 30 mins and then back again - so no HR data available but it felt very comfortable I did feel a bit naked without the Garmin but it did me no harm at all.
This will be an interesting day as I will still do my planned Brick session later on and that will mean a double run today - albeit a very short one later on. Should be interesting.
Brick Session
Cycling
00:45:00 - 15.98 miles(21.30 MPH / HR Zone 1 / 69% Max / Cadence 90) Turbo Session
This session felt a lot better than the Turbo sessions last week. Legs felt good and pace was pretty strong.
Running
00:15:00 - 1.72 Miles (08.43 per mile / HR Zone 2 / 81% Max)
The 2nd Run of the day was actually pretty good. I know it was only a 15 min run, but it really didn't feel like I had run this morning at all. No signs of fatigue in the legs. Very happy with the brick session tonight.
Dunking my MoJo
Tuesday 31st January 2012
Swimming
2000M - 00:49:55 in 18M pool at Gym
8X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only)
4X125 with 10 secs rest between intervals
3X175M with 10 secs rest
1X275M
Total 2000M
Swim was a bit of a motivational struggle today as I really could not be bothered. I cut it short and just did 2000M rather than the planned 2500M.
Nothing wrong physically - I just could not be bothered and for the sake of 500M i though - Just get out of the pool. Although i could be argued that for the sake of 500M i should have stayed in the pool.
Oh well - my MoJo floated down the pool and left me today - but I will swim up behind it and dunk it next time!
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