Wednesday, 30 November 2011

Turbo Cadence Up

My Cadence is up and running an I'm really enjoying introducing turbo training into my monthly training plans.

I worked hard for the full 50 minutes, and I kept at a steady pace and work rate for 30 minutes, and then I switched to 3 interval sprint sets before the finish.

Todays Session

Duration 00 48 01
Distance 15.71 Miles
Calories 1110
Average HR 132 BPM
Max HR 170 BPM
Average Speed 19.6 MPH
Max Speed 27.5 MPH
Average Cadence 85 RPM
Max Cadence 110 RPM

Thursday, 24 November 2011

Sluggish Leg Session

I wasn't in the mood for training tonight so I forced myself to go tonight, my legs felt heavy and I felt tired.

Its interval Thursday so I knew it was going to be a tough one, and me feeling sluggish wasn't helping the matter.

8 x 3 mins (95%) & 60 secs recover (75%)

I only averaged out at 168 beats per minute which is just enough to get me in the training zone, but it suppose its better to train than no training at all.

Todays Session

Duration 00 55 17
Distance 5.14 miles
Calories 697
Average HR 168 BPM
Max HR 179 BPM
Average Pace 7.30
Best Pace 5.07

Tuesday, 22 November 2011

Spinning - I Have Missed You

After missing last weeks spin session I was keen to get back in the saddle and blast out a set on the spin bike.

It was a smaller class than previous weeks and they have only got 1 fan working so I made sure I was sat in the middle, not that this did much cooling but ever little helps.

The session was very much based on sprints and a time trial format and it was definitely a leg buster, my leg muscles were ready to explode by the time we finished, I could feel my legs expending on the final sprint.

The best set in the session had to be the hill climb and decent, we started at level 10 (at 120 RPM) and every 30 seconds we upped a resistance gear, we managed to get to gear 18 and the RPM was aloud to drop by 5 on each gear, this was hard.. but not as hard as the way back down to gear 10. On the way back down we were had to up the RPM by 10 and stay in the gear for 30 seconds.. ouch!

This better improve my cycling for next season as im working pretty hard in these sessions, perhaps I should get out on the road on the weekend and try a road cycle to see how the legs go on an old summer route I do.

An average distance for me in this session of 20 miles and about 850 calories.

Todays session

Duration 00 45 00
Distance 20.01 miles

Monday, 21 November 2011

1km Laps - Urrrgh!

I missed running with the elite group they really give me a good work out and I always work that little bit harder than I do on my own.

It was a simple set of 1km efforts - I managed to find myself in the top group and ended up doing 5 laps. The fast lot were only about 30 seconds in front of me so after having 2 weeks away from the group I hadn't slipped that far back. The dips so the recovery time between each 1km.

After the 5 laps we ended the session with a 2 mile warm down, but only 2 of us went for it, all the others went for a shower. I ended up being pulled along by the lad at the front, he was my pacer and I was grateful he was there to push me as if he wasn't there I would have gone for that early shower.

I missed this session with the group, hope I dont miss to many as I want to be in great condition for the next seasons races.

Todays Session

Duration 00 52 57
Distance 6.39 Miles
Calories 878
Average HR 166 BPM
Max HR 181 BPM
Average Pace 7.55
Best Pace 5.44

Saturday, 19 November 2011

Turbo Time (Minus Cadence)

I recently purchased a my Garmin cadence monitor, but I've been having issues setting it up so I've been trying to research on why its not working. I can get the speed working but not the cadence oh well I'll keep trying.

I didn't managed to go very far in this session but it was a hard gear set and keep peddling at a constant speed for the full 30 minutes. The session also included a 5 minute warm up and warm down.

The graphs below are for the 30 minute sets

Todays session

Duration 00 40 02
Distance 9.86 miles
Calories 554
Average HR 148 BPM
Max HR 166 BPM
Average Speed 15.1 MPH
Max Speed 21.3 MPH

Wednesday, 16 November 2011

Centerparcs Running

This is the first session back since the half marathon on the weekend and my legs felt great. I have been tight in the quads and hip flexes but this has eased and I was ready to run this morning.

I had no idea of a route its like a labyrinth here, I looked at the park map before I left and decided to stay on the outside roads and that seemed to work. I did 2 laps of the park and it was just shy of 6 miles.

One thing I noticed on the run was there were alot of up hills, why did they build Centerparcs on so many hills, but I suppose this was nothing to what I did on the weekend. It was nice to have my own bit of road and not have to worry about cars. There was plenty to look at to keep me distracted on route, so I managed to keep in the training zone throughout the run. My heart rate averaged out at 156 BPM which was fine as this was an active recovery run.

I think I'll do a loner run tomorrow kit dependant as there is no washing machine here so I've had to hand wash everything. I've been told to go out the park and turn left down to the safari park so watch out elephants im coming to get you.

Todays session

Duration 00 49 09
Distance 5.86 miles
Calories 823
Average HR 156 BPM
Max HR 174 BPM
Average Pace 8.22
Best Pace 5.40

Saturday, 12 November 2011

Endurance Life Gower - 14.4 Miles of Sun & Mud

My last race of my 2011 calender has arrived and I can still remember writing my first report of 2011 back at Cardiff Try-a-Tri. The weather up to the race had been wet so the ground was already soft so I was hoping the sun would be out for my first off road half marathon. Lucky for me it was, and it wasn't to cold either, an ideal day for running.

I arrived at the start line in time to see the ultra marathon runner leave and there were about 30 runners, They have a long day ahead of them as their race was about 35 miles, I'm hoping to get a marathon under my belt in 2012 but that depends on how much training I can get done in the new year, but back to today's race. It was easy and simple to check in at the race, picked up my wristband and timing chip and there were some free samples of Cliff bar so I helped myself to them for after the race as I didn't fancy eating something now that would effect my race and make me stop for the loo half way round the course.

At the start line there was a mixture of athletes, some hardcore off road runner, just simple runners (like me) and fun runners so it was good to see so many people given the terrain a go. I felt sorry for people in running trainers as I could see them going flying as they had less grip than the off road shoes most people were wearing.

A final kit check, get my wrist band time clocked in and off we went.

Half way into the first mile I went to look at my watch to see my pacing, only to notice that I hadn't started the watch, so I started that late and then I was met by a large muddle puddle, do I tip toe around the edge or do I plough straight through it? I wasn't going to stay dry, clean and warm for long so I decided to go straight through it.

After the first 2.5 miles that was relatively flat with a few cheeky hills, my first test was a 150 meter climb, this was a shock to the system and my mate that I started with left me behind, his legs seem to drive through alot quick than mine and he reached the summit before me and I never really caught up with him (but he is an Ironman). This hill was the reason why it was a 13 minute mile, but once at the top you had a great view of the Swansea cost line which helped take away some of the pain in my legs, but the best part was still to come the decent. I nearly went flying down the bank, I was going down like an Olympic skier from side to side, If I was going to bump into someone they were coming with me, thank fully I missed everyone.

Then it was to the beach and running on sand is something I never enjoy, but I suppose it was a break from the climbing and I managed to get in a under 9 minute mile. After the beach this is when things got harder and the water was running out.

It felt like the further I went on the course the muddier it was getting, on mile 11 and 12 it was uphill and very slippy. I was grateful for the off road shoes as my traction was great with them so god knows how the people in trainers got on? . They were tough miles and by mile 13 I had eventually run out of water, I took on some jelly babies and water at the water station at mile 12 but I had to carry on and get to the end for my next drink... and it felt like it was miles away. I had pre-empted my Powerbar gel schedule I would use one at 5 mile, 9 mile and 12 mile markers and I hope this was enough to get me safely to the end of the race and it did, something I can note for the next long distance race.

On the final downhill I took a cracking tumble, I think it was down to fatigue kicking in and not lifting my feet high enough, I did look around to see if anyone saw me take a fall, thankfully the only person about was the person I was chasing down. The final half a mile was on the road and I could see the finish line and hear the spectators so that drove me on and I gave everything I had left in the tank.

I crossed the finish line and I was done! I was shattered but I really enjoyed the race and I would definitely do it again. It was well marshalled and well organised, and I understand 2XU are now involved for next years races so things can only get better.

Todays session

Duration 02 23 19
Distance 14.4 miles
Calories 1715
Average HR 170 BPM
Max HR 184 BPM
Average Pace 10.39
Best Pace 5.40

Thursday, 10 November 2011

Take It Easy Intervals

As this was my last training session before the weekends race I decided to take it easy, keep the legs moving a decent pace but dont kill myself.

The session was 8 x 3 min (75%) & 90 sec (70%) Recovery

I ran with the pack tonight and it was good to chat to the group as im normally up front on my own, I worked hard enough to get my heart rate into the training zone but only averaged out at 158 beats per minute.

I also decided in this session to run in my weekend race gear, this included my camelbak, its completely different running with this I just hope it doesn't effect my race to much on the day as it stopped me finding a rhythm tonight, but it was only a 50 minute session.. I'm sure I'll be out for over double this time on the weekend.

Todays Session

Duration 00 56 02
Distance 5.20 miles
Calories 701
Average HR 158 BPM
Max HR 173 BPM
Average Pace 9.20
Best Pace 6.36

Wednesday, 9 November 2011

Core Blimey

Unfortunately I got home late from work which destroyed my plans for a swim it was too late to venture out so it was time to get the gym mat out and do some de-stress from work.

As I completed the spin class last night I decided to give the turbo a miss and stick with the core workout.

Same set for the month:

3 Reps session

3 x 20 sit ups
1 x 20 side sit ups (Each side)
2 x 20 reverse sit ups
10 Gym ball press ups
10 Gym ball knee roll ups

The knee roll ups aren't getting any easier!

Tuesday, 8 November 2011

Sweaty Spinning

They still haven't fixed that fan and im working to hard not to have a fan! (and I dont mean fan base) I mean a cooling fan!

I keep on pushing myself at these session and I can feel my legs are starting to feel the benefits, I need to make sure I keep up this intensity. I know im not at the class next week as im on holiday at Centerparks but I'm taking the bike so I'll have to get some workouts on that while im away so I dont loose out at the next class.

This was the hardest session as in gears on the bike, we found ourselves at gear 20 for 30 second intervals, and we had to keep the RPM at 65 plus... That was a killer!

Todays session

Duration 00 45 00
Distance 21 miles

Monday, 7 November 2011

Running Late = Lonley Run

It seems that work has been affecting my training start times recently and tonight was a typical example to work stopping play. I normally meet the group at 18:15 sharp and I turned up at 18:20 and they had already gone. I decided to chase them down and when I got to the bottom of the road I had the choice of right of left... I went right and it was the wrong choice.

To top thing off I forgot my Garmin forerunner so I was not only running on my own but without a watch to pace me. I decided to see of the group had gone to one of our normal stopping points but there were nowhere to be seen, so I kept it simple and do 2 x 5km race pace runs. I knew the distances as I've run them many times down the Swansea sea front.

There were a few people out running on the sea front, it was pitch black so when I got home I dug out my running lights so people dont bump into me and I can be seen from runners on coming. I used the other runners as targets to chase them down and I managed to pass everyone I had my sights on and when I passed the 5km start finish line I was happy with the evenings session even though it was a lonely one.

Todays session

Duration 00 50 00
Distance 2 x 5kms

Saturday, 5 November 2011

Weekend Muddy Run

I as up early as we've got family down to stay for the weekend so the only way I was going to get a run was to get up early and sneak out.

As I was racing off road in a week I though it would be a good idea to test out my kit and see how I get on off road.

As im racing the Endurance Life half marathon at Gower (Swansea) I'm really looking forward giving this a race ago, im told its a completely different race to a road so watch this space.

I knew the location of the run but not a clue of the route I was going to take through the woods, I was told there was a path but I couldn't see one so I think I went a bit off the beaten track and by the state of my shoes and trousers you could definitely tell as im was filthy.

As it was an offroad run I found myself concentrating on my feet while running, when im running on the road I always look into distance at the furthest point and think its the finish line, but I was worried if I took my eye of my feet and where they were going to land I would end up taking a tumble. I managed to run through 2 streams without taking a tumble too.

This route gave me a decent mix of up hill and down hill runs ideal for the half marathon next week. I worked hard in this session and averaged my heart rate out at 155 which was great for an hour of running.

I used my new off road new balance trainers and I was really happy with them, I'm racing with them next week so lok out for my kit review soon.

Todays session

Duration 01 12 59
Distance 8.45 miles
Calories 1185
Average HR 155 BPM
Max HR 189 BPM
Average Pace 8.34
Best Pace 5.47

Thursday, 3 November 2011

No Recoveries - Interval Training

Its my last hard club run before my half marathon (endurance Life) so I wanted to give this everything and the tri coach told me that my recovery periods in this session had to be at 10km race pace, and the the intense periods had to be at 5km race pace.... i knew my lungs were going to hurt after this session.

The set was: 10 x 2min 95% 1 min 90%

I was averaging over a quarter of a mile for each 2 minute speed interval and I did work hard I felt it in my legs and lungs after the session. I kept my heart rate over 175 beats per minute and these sessions I tend not to go over 166 beats per minute but I wanted to work hard in this one at the stats dont lie.

Todays Session

Duration 00 53 06
Distance 5.15 miles
Calories 699
Average HR 175 BPM
Max HR 185 BPM
Average Pace 7.19
Best Pace 5.59

Wednesday, 2 November 2011

Core Workouts

Summer is nearly here and I've decided to get some core work in... well summer is only 9 months away but I dot work on my core enough. Its will help with my physique and help with my running so im told so why not give it a try and I need every need bit of help for next triathlon season.

For an introduction I decided to kick off with:

3 Reps session

3 x 20 sit ups
1 x 20 side sit ups (Each side)
2 x 20 reverse sit ups
10 Gym ball press ups
10 Gym ball knee roll ups

It takes me about 30/40 mins to complete and I got alot of the ideas from and there you tube channel. I really enjoy doing the floor work outs and that is an area I always liked at the gym, so I've got plenty of ideas on how to change the sets going forward.

I finish the session on the hardest set the knee roll ups with the gym ball... 10 is plenty for me now and it makes me sweat nearly as much as the turbo trainer.

Washboard stomach here I come!

Tuesday, 1 November 2011

Spinning Advanced Class - My Legs!

I must of enjoyed last weeks spinning class I went back for more... The advanced class is really enjoyable and my legs are getting a battering but its all for the greater good.

Its a nice small class so we dont get lost in the group and the instructor is pretty good in keeping the whole class involved. The only bad thing about this session was that one of the gym fans wasnt working so we had to share one fan between 8 people.... Noooooo!!!

I definitely find it easier out of the saddle in these sessions and I find my rhythm and easier to distribute my weight on the bike. I tend not to get out saddle in the race as I think it was cheating but after doing spinning I've found out its important to keep the RPM high so if I need to get my butt of the saddle then so be it going forward to next triathlon season.

I've decided that my base gear is 10 and the RPM is about 65-70 - so that's going to be my start point from now on.

Todays session

Duration 00 45 00
Distance 21.2 miles

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