Monday, 27 August 2012

Week 34 - Keep Going



20/08/12 - Rest Day

21/08/12 - Free Run

I wanted to make this run get harder to the end of the run to see how man legs cope with the late intensity late on the run. The session was a tempo run and was split into the following sets:

1 miles at 10 minute mile pace
1 mile at 9 minute mile pace
1 mile at 8 minute mile pace
3 miles at 7 minute mile pace

The longer my session went the harder i worked and my heart rate got higher, the idea of the session. I really enjoyed it and its a session I'll deintely do more of in the future.


Session Details
Duration 00 50 01
Distance 6.05 Miles
Average HR 153 BPM
Max HR 182 BPM
 
22/08/12 - Spin Session



I've been doing the same pyramid (Audiofuel) ride harder 1 and its great, I seem to be working that little bit harder in each session, so I'm really enjoying it and I know its powering my legs, I just hope it keeps my legs in shape over the winter and the start of marathon season.

The session follows a standard Pyramid just like this.

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

My heart rate is a lot lower than the last time but I know i worked harder, does this mean I'm getting fitter? I hope it is.



Session Details
Duration 00 45 00
Distance 15 Miles
Average HR 139 BPM
Max HR 168 BPM
 

23/08/12 - Core Workout



Its been a while since I've worked on my core and I really enjoyed the set. It was a tough one and I'm sure I'll still be hurting till the weekend. I need to incorporate this more often in the my training to it will aid my running over the winter months.

The set was:

4 x 30 Gym Ball sits ups (You and lying on your back, knees bent on calfs resting on the ball and while doing sit ups your core is clenched tight and the ball is squeezed against your bottom with your legs)

2 x 30 Side Dips (with 7kg dumbbell) (Stand up straight arms down your sides and slowly lower the weight in line with you knee, only going in a sideways motion using your hips)

2 x 15 Wood Chops (with 5kg weight) (Stand up straight and slowly raise the weight over your shoulder and back past your hip in a swinging motion, like you are cutting a tree down with an axe)

4 x 25 In / Out Sit Ups (with 5kg weight) (Standard sit up and raise a 5kg weight out on the way up and back in on the way down)

4 x 25 Side Twist (with 5kg weight) (Sit up legs off the floor and twist the weight from left to right and keep legs and weight raised off the floor)

10 x Gym Ball Roll Out Press Up (Press up position and balance your arms on the gym ball. roll out and back in, in a controlled manor

10 x Gym Ball Roll In Press Up (Press up position and balance your legs on the gym ball. roll out and back in, in a controlled manor - Opposite to the above)

3 x 30sec Plank  (Feet on the vibration plates and hold in plank position for 30 seconds)

3 x 10 V Sits (Legs raised like a V shape and tough toes to create the V)

24/08/12 - Rest Day

25/08/12 - Off Road Run

After entering the Eundurance Life Pembrokeshire last night I though it would be nice to mix up my run and do an off road run. I have forgot how much I enjoyed running off road, the bad things my shoes have rubbed my feet so its time for a new pair.

Its a 2.5 mile road run to the forest, so its mixture of terrain, and it also that means its a 2.5 mile run home. Its been pretty wet in Wales the past couple of weeks so I was expecting a muddy one. I roughly knew the route I wanted to go and if I got lost I knew if I followed the river it would get me to the other side of the forest so I just turn and come back.



I knew this wasn't going to be fast, I just wanted to get my legs used to the different foot fall, so I wasn't bother about pace, speed I just wanted to get it in the bank.

Session Details
Duration 01 21 05
Distance 8.55 Miles
Calories 1233
Average HR 164 BPM
Max HR 181 BPM
Average Pace 9.19
Best Pace 4.24

26/08/12 - Rest Day

Week 34 Totals
Cycling - 15 Miles
Running -  14.60 Miles
Swimming - 0 Meters 
 


Tuesday, 21 August 2012

Week 33 - A New Me

 13/08/12 - Rest Day

14/08/12 - Free Run (Tempo Run)

A change of diet and more planning in my eating I hope is going to give me a fresher feeling and and more "omph" when I need to get the training in. After being ill last week I need to get focus in my training and decide to commit to it, since the half Ironman I think I've lost my way a little, but it hasn't helped that I've been ill.

I wanted to make this a hard session and get into T4 straight away, it was poring with rain outside so this was another treadmill session.

I soon found my rhythm and got to a 8.5 minute mile pace and stayed there for the session after mile 1. My legs felt good and after given them a rest when I wasn't training last week gave me plenty of strengh to keep in the working zone.

I got my heart rate up to an average of 161 BPM which is middling for me so it was a highish intensity session, and I maxed out at 192 BPM for the final sprint to hit the 5.6 mile target.


My legs felt great after the session, so I think the break definitely helped, even though I was ill.

Session Details
Duration 00 47 31
Distance 5.60 Miles
Average HR 161 BPM
Max HR 192 BPM

15/08/12 - Spin Session



It was time for another "tell me what to do session" and the only choice has to be with Chrissy, so Ride Harder 1 was blasted out in my headphones to motivate me, and I can honestly say I haven't worked this hard since Cotswolds 113 training. I dont know if its down to the new eating or just because I've got some "mojo" back in my training?

The session follows a standard Pyramid just like this.


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

Its the first time I've had jelly legs for ages, so I definitely knew I had worked hard in the session, I was covered in sweat, which is the norm for the spin bike but I knew I had given it everything and I was looking forward to the rest day tomorrow as I knew my legs weren't going to thank me in the morning for this high intensity workout.


From the last time I did this session I have managed to make my heart work that little bit harder by getting in an extra 8 BPM on the average output and a max of 185 BPM which is a massive 15 BPM increase.

Session Details
Duration 00 45 00
Distance 15 Miles
Average HR 148 BPM
Max HR 185 BPM

16/08/12 - Rest Day

17/08/12 - Free Run



A nice gentle run ready for race day on Sunday so this session was just to recover from the hard bike on Wednesday. Switch the treadmill on at 10 minute mile pace and stayed there for the whole session. A simple. non intense run and keep the heart right in T2 for the majority of the run.


I felt great before, during and after the run, I could have happily carried on running at that pace, but I wanted to save myself for the PB I'm going to do on Sunday.

Session Details
Duration 00 50 33
Distance 5.00 Miles
Average HR 137 BPM
Max HR 157 BPM


18/08/12 - Rest Day

19/08/12 - Tuska Sprint Triathlon - See race report HERE

Week 33 Totals
Cycling - 28.67 Miles
Running - 13.71 Miles
Swimming - 750 Meters 







Monday, 13 August 2012

Week 32 - Eghhh No Training




06/08/12 - No Training

07/08/12 - No Training

08/08/12 - No Training

09/08/12 - No Training

10/08/12 - No Training

11/08/12 - No Training

12/08/12 - No Training

A disappointing week, as I'm still not feeling right from the virus last week so I decided to take the week off and recover properly, so I am in perfect shape for Tuska. I'm sure it will do me well apart from carrying a few extra pounds on race day.

Monday, 6 August 2012

Week 31 - Mojo Required Please



30/07/12 - Rest Day

31/07/12 - Free Run

Hospital run, I haven't run this route for well over a good 6 months so it was a nice change visiting old routes. I am definitely loosing strength in my legs since cutting the amount of running down, but I hope I'm getting gains in my other disciplines.

Session Details
Duration 00 46 30
Distance 5.79 Miles
Average HR 164 BPM
Max HR 183 BPM



 01/08/12 - Spin Session - Ride Harder 1 (Audio Fuel)

I really enjoy these sessions and it has a brilliant pyramid structure. Its a great session that you dont have to think about when doing it and you have the joys of Chrissy pushing you to your limits.

 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
Average HR 140 BPM
Max HR 170 BPM


02/08/12 - Rest Day

03/08/12 - Rest Day

04/08/12 - Free Run, Manorbier 10 Miles

A hard run for me in this session, I do enjoy this route but I started the run with a bad head and it only got worse. I was a lot slower than last time, but I think it was down to the feeling of fatigue.

There are a few climbs on this run, and I felt stuck in one gear for teh whole run so the climbs felt slow.. I mean really slow.


Session Details
Duration 01 35 31
Distance 9.98 Miles
Calories 1412
Average HR 170 BPM
Max HR 186 BPM
Average Pace 9.34
Max Pace 4.08

05/08/12 - Illness

Week 31 Totals
Cycling - 15 Miles
Running - 15.77 Miles
Swimming - 0 Meters

Motivation...

I've been really struggling with motivation recently, and its really effected my training. I've recently found some training partner...