Sunday, 29 January 2012

Week 4 - New Gym, New Training, More Pain

23/01/12 - Rest Day

24/01/12 - Rest Day

25/01/12 - Gym Spinning


Since my son has been born, my evening now belong to him (for the time being) so my evening training is out the window, so I've decided to join the gym at my work so when I have a spare hour I can disappear and train in my lunch break.


I decided to purchase some training audio and where else to go than Audiofuel, and Chrissie Wellington new audio triathlon training release. I can only recommend it, I've used it for both my spin sessions this week and its pushed me like never before in a bike training session. I only did the 40 minute pyramid but it was intense enough for me just getting back in my training after the long absence.

The Pyramid was:

Warm Up
1 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
5 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
1 min HARD
Warm Down

Session Details
Duration 00 45 00
Distance 15 Miles (estimated)



26/01/12 - Gym Spinning


I decided to do the same pyramid session as the previous day, and my legs felt alot better for it, I went at the same time and ate the same breakfast but the session seemed that little bit easier, still tough but easier than yesterday.. Strange as I should be hurting.

The Pyramid was:

Warm Up
1 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
5 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
1 min HARD
Warm Down


Session Details
Duration 00 45 00
Distance 15 Miles (estimated)


27/01/12 - Core Workout



I picked up my new it of kit today, a new 5kg kettle bell to add to my core workouts and after 2 days of back to back spinning I was really happy to change the session or so I thought. I am slowly starting to up the intensity of my training but today's core workout was a killer. I can still feel the burn 2 hours after I had finished the session. The side dips are killers.

Session Details

2 reps

10 x front ball roll press up
10 x 1 leg press up (each side)
2 x 30 sit twist cycle legs
2 x 30 standing side dips (each side)
25 x v sit up
30 sec side plank (each side)

28/01/12 - Park Run


I think I have made a massive leap in my fitness from last week, on this run I felt, happier, fitter and my legs felt more powerful. My wife and son where strolling around the park, while I was working hard getting the mileage in. Last weeks park run was energy zapping, his weeks was tough but I really enjoyed it. Its a completely different run when your feeling stronger.


I decided to complete 3 laps of the park today and the easiest lap by far with the 3rd and final lap, I dont know why as I would expect this one to hurt the most. It was a completed in just under 9 minute mile pace, and considering the last park run I did the whole session was over 10 minute mile pace I was really please with this session. Mile 4 just tipped into the over 10 minute mile pace but only just.


I worked hard on the session as im keen to progress with my fitness levels and et back to level I was pre Christmas. I plan to do more training in the day so I hope I dont suffer with energy lows like I do when training in the evening so I should be able to plough through and keep my heart rate high.

I maxed my heart rate at 179 beat per minute so this was an intense session for me, I knew I could feel the burn in my chest, but its a good feeling. I averaged out at 164 which is relatively normal for me. My heart rate obviously went higher each time I went up an incline which is quite often in the park. Rest day tomorrow.... I cant wait!


Session Details

Duration 00 48 27
Distance  5.31 Miles
Calories 751
Average HR 164 BPM
Max HR 179 BPM
Average Pace 9.01
Best Pace 5.50

29/01/12 - Rest Day

Week 4 Totals
Cycling - 30 Miles
Running -  5.31 Miles
Swimming - 0 Meters

Wednesday, 25 January 2012

Start Fitness Discount Code


Just got an email from start fitness offering 10% off at their site


10% off Discount Code JAN10
Not valid with any other offer
Offer ends Monday 30/01/12 11.59 pm

Sunday, 22 January 2012

Week 3 - Onwards & Upwards

16/01/12 - Core Workout

Simple and easy core workout today, keep it quick and enough to build up a sweat. Its the first core session back and I really enjoyed it. I knew I had to kick start my core muscles for the first session back and I definitely could feel them the following days.


Session Details

2 Reps

2 x 25 standard sit up
2 x 15 sec plank
2 x 15 hip raises
2 x 20 reverse sit up
2 x 30 knee raise sit up

17/01/12 - Cold Sea Front Run


It was an ideal for running, no rain, no wind, just a chill in the air, but that soon went after the first mile. I am keen to get the mileage back in my legs, so this run was ideal, no rush just a simple run. It was a flat out and back run, I turned on the 30 minute mark and came back to the car. I really enjoyed this session, and I know its building back my base layer stamina which is only a good thing for me going forward.

The pavement was all mine, like a ghost town but that was great as it helped me complete an average mile pace of 8.32, which is a bit of my best pace but a step in the right direction.


Even though I took the run easy I still managed to get my heart rate to max out at 200 beat per minute, I haven't seen my heart rate this high for a good few months, so the 4 weeks off training has definitely impacted my work rate.




Session Details
Duration 00 57 29
Distance 6.74 Miles
Calories 953
Average HR 166 BPM
Max HR 200 BPM
Average Pace 8.32
Best Pace 7.12


18/01/12 - Rest Day

19/01/12 - Core Workout

Guess what its cold and wet outside and I wasn't in the mood for manning up, so I got out the gym mat and did come core stability training. It was the same set as Monday at a high intensity and low recovery times.

Session Details

2 Reps

2 x 25 standard sit up
2 x 15 sec plank
2 x 15 hip raises
2 x 20 reverse sit up
2 x 30 knee raise sit up


20/01/12 - Rest Day

21/01/12 - Park Run



I needed to get some more running in the legs this week, and after the successful run on Tuesday I was keen to get out. I was lucky enough to be joined by my wife and son on this route, and I really enjoyed seeing the pram out in action.

I am finding the hill sessions very hard at the moment and I feel im going very slowly up hill, but no pain no gain. I can feel my legs are heavy and my lung are burning, I have missed that feeling and I can only think the 4 weeks I had off for the birth of my son have push my fitness back to the stone age.

I managed to chase down my wife and pram on my second lap of the park, so I decided to race them home, As I was doing a slow session, I decided to jog along side the pram for a little bit to see how everyone one so this is why the times in the session are a little slow. I averaged out at 10 minute mile pace. I used to do this park session at 8 minute mile pace so I've got along way to go to get there. Roll on Week 4,


Session Details
Duration 00 38 44
Distance 3.85 Miles
Calories 537
Average HR 169 BPM
Max HR 183 BPM
Average Pace 9.38
Best Pace 5.24

22/01/12 - Rest Day

Week 3 Totals
Cycling - 0 Miles
Running -  12.59 Miles
Swimming - 0 Meters

Sunday, 15 January 2012

Week 2 - Welcome Back

09/01/12 - No Training

10/01/12 - No Training

11/01/12 - No Training

12/01/12 - No Training

13/01/12 - No Training

14/01/12 - Slow Forest Running


The first day back in training has arrived and it was a very important one, it was my first toward my season target, my half Ironman race. Although it was a slow session it was great to get back out and strech the legs, air in my lung and feel the cold air on my face. I decided to complete an off road run, well its half and half, its 2.5 miles to the woods and then you have a choice of a short forest lap or a long lap, on this occasion I decided to do the smaller loop. I haven't done this loop before but the map at the woods entrance assured me it was there, and on this lap I could get to see the waterfall that I always could hear but never see on the long route.

I started off relatively quick on the first mile, mainly because it is down hill, but I lengthened my stride and blew away any cob webs that may have been on me as I had not trained for 3 weeks. After the first mile things got slower, over a minute slower on each mile.

I still managed to clock on just under 10 minute mile pace, alot of this run is up hill, and its hard to find a rhythm off road, so im happy with the progress I made. I did work hard and my heart rate averaged out at 168 BPM, and maxed at 181 BPM. The views on the run helped take some of the pain out my legs and lungs, but not all of them, its a good pain I know but I couldn't wait for this run to end. I was out for an hour and that was long enough. I have missed my training I hope I can get out again soon.

Session Details
Duration 01 03 21
Distance 6.43 Miles
Calories 878
Average Pace 9.46
Best Pace 5.51
Average HR 168 BPM
Max HR 191 BPM



15/01/12 - Rest Day

Week 2 Totals
Cycling - 0 Miles
Running - 6.42 Miles
Swimming - 0 Meters

Sunday, 8 January 2012

Week 1 - No Way

I have completed no training this week to the arrival of my son - I dont mind not training as I loved spending the whole week giving the attention to my family.



Week 1 Totals
Cycling - 0 Miles
Running - 0 Miles
Swimming - 0 Meters

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