Sunday, 26 February 2012

Week 8 - Moving On Up

20/02/12 - Rest Day

21/02/12 - Free Run

This session was all about getting the duration in my legs, its been a while since I've done an hours run so I was keen to see how the legs would cope and as my half Ironman training its a good foundation. I know it can be quite boring running on the treadmill for one hour staring at the TV, but I don't mind it if I'm honest, I find a rhythm and I'm away.

The whole session was 8 minute mile pace, which I'm pretty happy about I felt great and the next steps are for 90 minutes on the treadmill. I know I should go running out on the road but I'm doing the training in the day in the gym at the moment.

Session Details
Duration 01 00 00
Distance 7.5 Miles
Max HR 192 BPM
Average HR 159 BPM

22/02/12 - Core Workout



I had time for a quick core workout before I put my son to bed, my core stability is definitely improving and I hopefully noticing the difference when I'm running.

Session Details

2 Reps

30 x knee to elbow sit up
10 x 1 leg press up (Each Site)
2 x 30 sit twists with raised legs
2 x 30 standing side dips
25 x V sit ups
30 sec side plank (each side)

23/02/12 - Spin Session


What a hard ride, this session is a killer I thought this hard session was tough over 45 minutes, well the next level is 60 minutes with a 10 minute time trial in the middle. My legs felt so heavy after this session but I know its helping me improve. If you fancy doing this session check out audio fuel and the Chrissie Wellington sets well worth £40 of anyone's money.

 I maxed out my heart heart at 179 beat per minute which is hight for the bike, that's a similar high that I get on some runs so it shows I'm working harder than I ever have before on the bike.

The Pyramid was:

5 min Warm Up
1 min HARD
1 min RECOVER
2 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVER
4 min HARD
1 min RECOVERY
5 min HARD
1 min RECOVERY
10 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
5 min Warm Down

Session Details
Duration 01 00 00
Distance 20 Miles (estimated)

24/02/12 - Rest Day

25/02/12 - Long Run



This was my first long test run since my son was born, I knew I had done enough training to complete the distance in a decent time and I was feeling in a good shape. Decent time being 9 minute miles, and decent shape meaning no pains or niggles so I was keen to get out in the sun. I had the choice of 2 distances 11 miles or 13.5, and as the sun was out the longer option got the nod.

The route is a relatively flat run till the last mile where you hit the coastal path and this destroyed my mile pace but I was just happy to be close to the end.


I definitely found a rhythm for 10 miles and its felt great, its amazing that as soon as you go past a marker in  your head your body tends to feel the pain. I knew I should have stuck with the shorter route. I took my new GU gels to try out on the route and they went down well, not to thick, I'm planning on writing a review on I've still got a few more to try out for long runs.


This session I had a pretty low maximum heart rate of 176, and averaged out at 162, which is low for me in a run session, but I felt great for the first 10 miles and I could have pushed myself far harder, It wasn't a my race pace so only T3-T4. I think I will end up doing more of those types of runs when my Ironman plan kicks in.

Session Details
Duration 01 56 18
Distance 13.44 Miles
Average Pace 8.39 Min Mile
Max HR 176 BPM
Average HR 162 BPM

26/02/12 - Rest Day

Week 8 Totals
Cycling - 20.00 Miles
Running -  20.94 Miles
Swimming - 0 Meters

Sunday, 19 February 2012

Week 7 - Work Harder

13/02/12 - Core Workout

Another great core session and I am starting to feel the difference, not sure my stomach looks any different but I'll keep on going.

Session Details

2 Reps

10 x Front gym ball roll press up
10 x 1 leg press up (each side)
20 x ball throw sit ups
20 x ball throw sit up with press up
2 x 30 side ball twists with raised legs
2 x 30 side dips (each side)
20 x wood chop (4kg Ball)
2 x 45 sec plank on vibration plate


14/02/12 - Spin Session



I decided to complete the 45 minute session with audiofuel, and to make it a little bit harder and mix it up a bit I decided to complete the first half of the pyramid out of the saddle standing, which was completely different and was far harder come the 4 minute interval. I forgot to wear the Garmin so I couldn't track how hard I was working, but I know it hurt, but a good hurt if you know what I mean.

The Pyramid was:

Warm Up
1 min HARD STANDING
1 min RECOVERY STANDING
2 min HARD STANDING
1 min RECOVERY STANDING
3 min HARD STANDING
1 min RECOVERY STANDING
4 min HARD STANDING
1 min RECOVERY STANDING
5 min HARD STANDING
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)

15/02/12 - Free Run

This is the first time in ages that I've completed just a simple run on the treadmill, I know it sounds boring but when you find a rhythm it becomes quite bearable I had the joys of watch Sky news for the full hour which was quite repetitive after the first 20 minutes. I forgot to pack the Garmin so I've got no stats to see how hard I worked, but I did feel it in the legs after the session when I had to climb the stairs in the office.

Session Details
Duration 01 05 00
Distance 7.5 Miles

16/02/12 - Spin Session



I decided to up the duration on the spin bike, from 45 minutes to 1 hour. I still kept doing the pyramid session, but oh my this was a new level of hurting. I thought my biking was getting better, but this session showed me how far I need to move forward. I have never got my heart rate to 172 BPM on the bike before, so this session hurt everything, lungs, legs, arms, brain!


The Pyramid was:

5 min Warm Up
1 min HARD
1 min RECOVER
2 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVER
4 min HARD
1 min RECOVERY
5 min HARD
1 min RECOVERY
10 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
5 min Warm Down

Session Details
Duration 01 00 00
Distance 20 Miles (estimated)

17/02/12 - Core Workout



This was a quick workout as we were expecting guest, so I got out the yoga mat and completed the sets below, I worked hard enough to get a sweat on, but I think I will be upping the repetitions from 2 to 3 next week. As my time was short it was a great core session to complete.

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

18/02/12 - Rest Day

19/02/12 - Turbo Session


After the rest day I was ready to get some training under my belt, we were entertaining guests all weekend so I was slightly tired also my son managed to keep us up for some of the night. It was raining outside so a turbo training session was on the cards.

How else to enjoy a turbo session, than watching the mighty Spurs.
My aim for this session is to turn my legs over, and clock in a minimum of 20 miles in the hour and keep a constant cadence and pace for the session.


I tried to keep the cadence line as straight as possible and it was better than last weeks, but I did finish the session on a sprint and maxed the cadence out at 146 RPM. I couldn't imagine racing at that speed for the whole session, I would collapse off the bike. I kept the heart rate low in this session, so it wasn't a thoroughly intense session, but a enough to keep my legs turning over.



And it was a crap game of football so thus made the hour go even slower..

Session Details
Duration 01 01 24
Distance 20.62 Miles
Max HR 161 BPM
Average HR 101 BPM
Max Cadence 146 RPM
Average Cadence 77 RPM

Week 7 Totals
Cycling - 55.62 Miles
Running -  7.50 Miles
Swimming - 0 Meters

Tuesday, 14 February 2012

Week 6 - Progress What Progress

06/02/12 - 5KM Time Trial 


The last time trial is completed was 2 months ago, outside with the tri club. This time I had to complete the session inside on the treadmill.  I new my fitness will have taken some backward movement due the amount of time I have had off since my son was born, so I was expecting a slower time, not very positive I know. I started with a 0.5km warm up and then straight into the time trial.

I managed to clock in a respectable time of 00 21 27, slower than last time but only by 6 seconds. I was really happy that im not that far behind on my time, I know its different on the treadmill but it shows my fitness is coming back. I will do another TT next month to measure my progress then.

I have compare the HR to this TT and the one I did in December and im happy to say there isn't that much difference in heart rates, but I suppose its down to how quick I can recover.

06/02/12 - MAX HR 190 BPM













01/12/11 -MAX HR 188 BPM














Session Details
Duration 00 28 48
Distance 3.71 Miles
Average Pace 6.54 Min Mile
Max HR 190 BPM
Average HR 170 BPM

07/02/12 - Spin Session

I'm staring to like this spin bike sessions, which can only be a bad thing as I'll end up wanting to do more and more of it. I wore the heart rate monitor for this session so I can see how hard im working.


This session isn't getting any easier, my lungs hurt just as much as when I first completed the session but I think the recovery is getting easier which is great. I dont feel heavy in the legs after the session any more so I can see me upping the intensity/duration soon to the 1 hour session.


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)

08/02/12 - Core Workout


Great core session today with 2 new exercises that I haven't tried before and they hurt, a good hurt and I can feel my core strengthening in each session. It was good not to complete an intense aerobic training today apart from the 10 minute warm up on the cross trainer, so it can give my legs a break ready for tomorrows brick session.

Session Details

2 reps

10 x front ball roll press up
10 x 1 leg press up (each side)
2 x 30 standing side dips (each side)
1 x 20 wood chop (4kg Medicine Ball - each side)
1 x 20 ball throw press up
1 x 20 ball throw press up with press up
30 sec side plank (each side on vibration plates)

09/02/12 - Free Run

I decided to do  40 minute free run on the treadmill. a nice simple session,but a hard working one. I wanted to maintain a high mile pace for the full duration. I decided to wear the heart rate monitor to see how hard im working and see if I can go harder, which I normally can.


I was keen to keep the speed under the 9 minute mile pace so I varied it between 7-9 min mile pace so I worked hard and keep in that training zone.

It was bloody hot in the gym and I left my ipod at home so there was to many distractions for this run, but I did enjoy it and next week I will push for the 60 minute run session.

Session Details
Duration 00 45 10
Distance 5.5 Miles
Average Pace 8.13
Max HR 185 BPM
Average HR 155 BPM

10/02/12 - Rugby Turbo Session


How else to spend an hour on the turbo trainer? Watching Wales 2005 grand slam win over France, this helps take away some of the pain of heavy legs. I kept the speed and cadence high on this session, its a great calorie burner and its great to get turn my legs over at a high intensity.


My average speed for the whole session was 20.8 MPH, I was on a low-ish resistant to keep the speed high, and I maxed out at 23.9 MPH.


I noticed that im not smoothly peddling which I think I should be as im not changing gear or resistance so I would expect the flat to be relatively flat, unless I was getting annoyed watching the rugby on the TV.


A low heart rate session for me, so I can work harder, my legs were tired after the hour but my lungs weren't burning like a spin bike session.

Session Details
Duration 01 00 05
Distance 20.84 Miles
Max HR 140 BPM
Average HR 121 BPM
Max Cadence 90 RPM
Average Cadence 79 RPM


11/02/12 - Rest Day

12/02/12 - Park Run

It was a day for dog walkers in the park today, there must have been about 20 people walking there dogs in the park.  All well behaved and all on leads (apart from two) and they all stayed out my way. I think they were scared of me to be honest with my red face and panting.

I'm definitely getting quicker on his run, which shows my fitness is coming back, I started the week with a time trial and I hadn't made any progress, but I feel its coming back.. slowly.. but its coming back

The first spike in the chart is the first hard working hill in the park, it work hard to get the legs pumping on this section, if I work hard here it sets the tone for the whole session and the rest of the hills in the park. As I said above, I've been doing this route for a while now and I've noticed progression, about 2 minutes infact. I have compared 2 runs 2 weeks apart below.

12/02/12 - Average Pace 8.45
















28/01/12 - Average Pace 9.07

















That 4th mile is where im getting my best time gains, but time is decreasing on all mile efforts. I will have to look for a new outside route soon so I can mix things up and change what my legs are getting used to.


Session Details
Duration 00 46 43
Distance 5.32 Miles
Max HR 188 BPM
Average HR 164 BPM

Week 6 Totals
Cycling - 35.89 Miles
Running -  14.82 Miles
Swimming - 0 Meters

Tuesday, 7 February 2012

Week 5 - Keep On Building

30/01/12 - Interval Training
 
Back in the gym and back on the treadmill, and to blow the rest day blues away. Its the first time I've been back in the treadmill in some time so I was looking forward to a proper flat run so I could work on my foot landing technique. Its the first time I have run on a treadmill with my Newtons too, and it felt great, no knee pain, no hot feet, no distractions so I could just concentrate on the session. If your after a new pair of trainers Newtons are the ones to have a look at. I decided to copy the same intervals as I do on the Spin bike, as I could remember them and it was simple.

3 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
3 Warm Down

I thought this session was hard on the bike, well the treadmill wins this battle, it was a killer session, a good one for the legs, but a hardcore one. My heart rate maxed at 183 beats per minute, I haven't seen it that high for some time which is great, it shows im working hard for long periods and im only going to get fitter. My heart rate averaged out 165 BPM.



Session Details
Duration 00 45 00
Distance 5 Miles
Max HR 183 BPM
Average HR 165 BPM

31/01/12 - Gym Spinning

Audiofuel and Chrissie Wellington had another battering and I completed the Ride Harder 1 again, its getting easier on my legs and im feeling the benefits of the spinning bike.I have Chrissie shouting in my ear "Feel The Burn" I can feel it alright, my legs were ready to explode. I was the same 45 minute ride (Ride Hard 1) and I really enjoyed it. I did forget to pack the Garmin HR monitor so I haven't got the stats to see how hard I worked, but I was soaking in sweat when I finished.



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)

01/02/12 - Core Work Out


This really hurt today, I think my core is still a little bit tender from my last core session as the gym ball sets really hurt. The session started with a 10 minute warm up on the cross trainer, I find it hard to get a rhythm on those machines, so I tend to just use my legs and keep my arms still. From the cross trainer I was off to the gym mats for a good core workout. I did this set last week and I enjoyed it just as much as I did last week. Its a challenging set and its hard enough to get you sweating. I starting to understand why it is important to have a store core for running and I hope it can help me progress to the next level of fitness.

Washboard stomach here I come!

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 on vibration plates)

02/02/12 - Rest Day


03/02/12 - Rest Day

04/03/12 - Rest Day

05/03/12 - Turbo Session


How else can you enjoy watch Wales in the first 6 nations game, sat in a pub watching the game, NO I was on the turbo trainer, working hard.

This was a simple session to peddle for a hour, high cadence and high speed, get the legs working for a full hour. I also was trying out my new bike shoes and peddle, I think they made me go faster too... Honest!

I really enjoyed the intensity of this session, I wanted to keep the average speed high as well as the cadence, and the aim was to keep it high for the full hour. I've been doing alot of spinning at the gym and this has definitely helped me progress with the bike.


Throughout the session I managed to get a maximum speed of 26.3 MPH, which I think was down to the Welsh opening try, but the average speed in the session was 19.9 MPH.

My heart rate took about 10 minutes to average at 130 BPM, which was high enough for the training zone and make it a quality session, the max HR was 157BPM. I was soaking wet after finishing the session so I knew I had worked hard for the hour.

For the full hour my average cadence was 75 RPM, which is high but it can go higher and this is the aim for the next hour turbo session.

Session Details
Duration 01 01 58
Distance 20.51 Miles
Max Speed 26.3 MPH
Average Speed 19.9 MPH
Max Cadence 99 RPM
Average Cadence 75 RPM
Max HR 157 BPM
Average HR 133 BPM

Week 5 Totals
Cycling - 35.51 Miles
Running -  5 Miles
Swimming - 0 Meters