Thursday 30th September
Brick Session
Cycling
00:37:39 / 10.92 Miles / 17.40 MPH / Cadence
83 RPM
Given that I have a Tri on Sunday, I thought I better do a bit of a Brick session to get the cycling and running legs back in gear.
I picked a route that would be quite like the route on Sunday, so the first half was up hill and back with a slight downhill.
Without being overly optimistic I felt as though it went really well and I am surprised at the average speed being over 17mph.
Let's hope I can take this form in to Sunday - but don't bank on it!!
Running
3.00 Miles / 00:22:59 / 00:07:39 per
Mile
The after-effects of the Yasso speed session were still lingering in my legs today and I definitely felt it as I headed out on the run. Not so much heavy legs as sore legs. Ironic really given the volume of training I have done in the recent past compared to not that much this week at all.
Given that soreness I was somewhat surprised that I was able to sustain a pace well below 8 min/mile all the way around, even on the hill home.
So - things look OK for Sunday, but like any Tri, it never pays to be too confident as many things can bite you in the Arse.
My goal for Sunday - the elusive sub 1Hr20min time. Let's see how we go.
Thursday, 30 August 2012
Wednesday, 29 August 2012
Really blowing - me, not the wind.
Tuesday 28th August
Swimming
1000M (21.35)
First time back in the pool since July. I thought I better try it again before the Tri this Sunday. It was just he 18M pool at the Gym so it felt a little bit easier than the 25M pool in Lisburn.
I was showing off ab it by wearing my Ironman Frankfurt swimming cap and it also put a bit of pressure on me not to swim like a total tube.
I wanted to see how quickly I would go through 750M which will be the distance on Sunday and I was pleased to do it in 14.30. This will probably be about a minute faster than the bigger pool - but it was fairly decent for very little swimming over the last 2 months.
Wednesday 29th August 2012
Running
2.44 Miles / 00:23:03 / 00:09:26 per Mile
(4 X 1/2 Mile intervals 3.09 /3.00 / 3.14 / 3.23@ 2.30 Rest)
Another Yasso speed session this afternoon at lunchtime.
The aim was to do each set at 3.15 for the half mile - I was delighted and quite surprised to see afterwards that I did achieve it for the first 3 sets, even though I felt like I was blowing out my Bum on the 3rd one and didn't think I would be anywhere near the time.
The fourth set was really tough but still pretty close to the goal time.
Back to the gym for a shower and to get changed. It was a complete nightmare getting changed and back to work as I continued sweating like a Pig for about half an hour afterwards.
I will try to fit this session in every week and it makes sense to do it at lunchtime.
Swimming
1000M (21.35)
First time back in the pool since July. I thought I better try it again before the Tri this Sunday. It was just he 18M pool at the Gym so it felt a little bit easier than the 25M pool in Lisburn.
I was showing off ab it by wearing my Ironman Frankfurt swimming cap and it also put a bit of pressure on me not to swim like a total tube.
I wanted to see how quickly I would go through 750M which will be the distance on Sunday and I was pleased to do it in 14.30. This will probably be about a minute faster than the bigger pool - but it was fairly decent for very little swimming over the last 2 months.
Wednesday 29th August 2012
Running
2.44 Miles / 00:23:03 / 00:09:26 per Mile
(4 X 1/2 Mile intervals 3.09 /3.00 / 3.14 / 3.23@ 2.30 Rest)
Another Yasso speed session this afternoon at lunchtime.
The aim was to do each set at 3.15 for the half mile - I was delighted and quite surprised to see afterwards that I did achieve it for the first 3 sets, even though I felt like I was blowing out my Bum on the 3rd one and didn't think I would be anywhere near the time.
The fourth set was really tough but still pretty close to the goal time.
Back to the gym for a shower and to get changed. It was a complete nightmare getting changed and back to work as I continued sweating like a Pig for about half an hour afterwards.
I will try to fit this session in every week and it makes sense to do it at lunchtime.
Monday, 27 August 2012
Up the River in a bubble with the Swedes and bouncing Boobs.
I bet you thought I had given up on the blog and disappeared somewhere. Up the Orinoco in a bubble or run away with the Swedish Ladies Professional Massage Team as an oil boy.
Sadly none of these are correct, especially the latter one. Mmmmmm, Oil!
I have been off work for most of August and been enjoying myself greatly in Donegal and spending a week at home pretty much celebrating my 40th Birthday. This seemed to go on for about a week.
I have done very little in terms of exercise over the last 6 weeks since Ironman finished.
I have however been eating and drinking like a monster and the waistline is now showing the effects of this. Also I know that this has led to the bouncing belly and breast sensation when I do attempt to run.
In light of turning 40, putting my Liver in to self-destruct mode and threatening to stretch all my nice Medium sized T-shirts in to XL, I have decided it is time to get a bit more focus back in to my eating and exercising habits.
I did have a training plan designed that was in all honesty doomed to failure over the Summer months. It just was never going to happen.
I am now going to modify it and start things afresh from now.
The ultimate goal? London Marathon 2013 .
My aim for this is a definite sub 4 Hr Marathon, however there is something niggling in the back of my mind that 3.45 may just be possible.
This will take quite a bit of work and a real change in my approach to running. Speedwork and a smaller waistline will be required.
The new training plan will incorporate more speed sessions and tempo runs but I will also aim to keep swimming and cycling as Triathlon is my main sport and I want to keep these elements up through the winter and make the start of the Tri season next year a positive thing.
I will be closing out this year's Tri season at the Stena Triathlon on Sunday 2nd September and am really looking forward to it and my friends Donald, Simon, Michael,Paul and Steve(if he ever completes an entry form) will also be competing. It is a great opportunity for a final smackdown and an opportunity to get a photo of the 3 Ironman Tattoos together with Simon, Donald and Me.
So, lots to look forward to but a feeling that the next few weeks might be hard work as I try to regain some lost fitness and shift a few KGs and Kegs!
So here we go again. . . .
Sadly none of these are correct, especially the latter one. Mmmmmm, Oil!
I have been off work for most of August and been enjoying myself greatly in Donegal and spending a week at home pretty much celebrating my 40th Birthday. This seemed to go on for about a week.
I have done very little in terms of exercise over the last 6 weeks since Ironman finished.
I have however been eating and drinking like a monster and the waistline is now showing the effects of this. Also I know that this has led to the bouncing belly and breast sensation when I do attempt to run.
In light of turning 40, putting my Liver in to self-destruct mode and threatening to stretch all my nice Medium sized T-shirts in to XL, I have decided it is time to get a bit more focus back in to my eating and exercising habits.
I did have a training plan designed that was in all honesty doomed to failure over the Summer months. It just was never going to happen.
I am now going to modify it and start things afresh from now.
The ultimate goal? London Marathon 2013 .
My aim for this is a definite sub 4 Hr Marathon, however there is something niggling in the back of my mind that 3.45 may just be possible.
This will take quite a bit of work and a real change in my approach to running. Speedwork and a smaller waistline will be required.
The new training plan will incorporate more speed sessions and tempo runs but I will also aim to keep swimming and cycling as Triathlon is my main sport and I want to keep these elements up through the winter and make the start of the Tri season next year a positive thing.
I will be closing out this year's Tri season at the Stena Triathlon on Sunday 2nd September and am really looking forward to it and my friends Donald, Simon, Michael,Paul and Steve(if he ever completes an entry form) will also be competing. It is a great opportunity for a final smackdown and an opportunity to get a photo of the 3 Ironman Tattoos together with Simon, Donald and Me.
So, lots to look forward to but a feeling that the next few weeks might be hard work as I try to regain some lost fitness and shift a few KGs and Kegs!
So here we go again. . . .
Wednesday, 1 August 2012
Bradley Wiggins - Congratulations!
Tuesday 31st July
2012
Running
5.00 Miles / 00:45:35 / 00:09:07per Mile / HRZ 2
Easy paced run just to stretch the legs out after the speed session yesterday.
Wednesday 1st July.
History has been made. Congratulations Bradley Wiggins. The King of World Cycling.
Making Britain proud. I am so pleased - he was awesome today and an amazing Bronze for Chris Froome.
This has to be the coolest Gold Medal picture ever!!
Running
5.00 Miles / 00:45:35 / 00:09:07per Mile / HRZ 2
Easy paced run just to stretch the legs out after the speed session yesterday.
Wednesday 1st July.
History has been made. Congratulations Bradley Wiggins. The King of World Cycling.
Making Britain proud. I am so pleased - he was awesome today and an amazing Bronze for Chris Froome.
This has to be the coolest Gold Medal picture ever!!
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