Sunday, 18 March 2012

Week 11 - The Final Slacking Week

12/03/12 - Rest Day

13/03/12 - Bike Session (Turbo)


Simple turbo session, in the gym, as this is the last week of "slacking" I thought I'd give the bike an over 1 hour sessions to see how the legs get on for the 2 hour sessions planed next week. I forgot my Garmin so I've got no statistics but I felt good after the session.

Session Details
Duration 01 15 00
Distance 25 Miles

14/03/12 - Run Session (Treadmill)

Another testers session for me here, most of the first weeks are sessions of 75 minutes plus, I know I can run for that distance,  and more on top but this is day after day activity. I felt good and strong, and I kept my work rate high, and kept in the T3 zone.

Session Details
Duration 01 15 00
Distance 7 Miles

15/03/12 - Swim Session (Penlan Pool)



Its finally arrived, the first swim session of the season. I know I've left it a quite a while for a swim session but I was really keen to get back into the pool and I really enjoyed it. I can definitely see my stroke still needs some work and my breathing needs to switch back to every for 4 strokes, but this will come with the more I swim.

It was a simple and quick session:

4 x 400m = 1600m

I was lucky enough to have a lane to myself, so it was interrupted swimming which was brilliant, as I could go at the pace I wanted to and wasn't held up or rushed. I split the 4 sets into freestyle, pull buoy, fins and finished with another set of freestyle

Session Details
Duration 00 50 00
Distance 1600 Meters

16/03/12 - Rest Day

17/03/12 - Interval Session (Lamphey, Pembrokeshire)



I needed to complete a short sharp session, so I decided to complete an interval session, its one of Chrissie Wellington ones composed by Audiofuel. Its a tough one. 40 minutes at 1875- to 185 beats per minute and then finish with 4 sprints with recovery. My lungs were burning after this session, Its a great one, but a killer!

I would have been great to have my heart rate monitor on to see how hard I was working as it felt tough, I managed to complete an old route I used to do in a pretty fast pace, and they included the recoveries, probably at 10 min mile pace, but the hard pace efforts were completed at XXX.

The session was:

5 mins WARM UP
2 mins HARD
60 secs Recovery
3 mins HARD
60 secs Recovery
4 mins HARD
90 secs Recovery
5 mins HARD
90 secs Recovery
4 mins HARD
90 secs Recovery
3 mins HARD
60 secs Recovery
2 mins HARD
60 secs Recovery
30 sec SPRINT
30 sec Recovery
30 sec SPRINT
30 sec Recovery
30 sec SPRINT
30 sec Recovery
30 sec SPRINT
30 sec Recovery
5 mins WARM DOWN

Session Details
Duration 00 40 00
Distance 5.06 Miles

18/03/12 - Rest Day

Week 11 Totals
Cycling - 25 Miles
Running -   12.06 Miles
Swimming - 1600 Meters

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