Monday, 9 December 2013

New Knee New Distances


This week was all about the 1 session, get 6km in the bank and take the rest of the week off to be chuffed about it. Two main things about this session, the first I hit 4000 miles in total training since 2011, Now I know that's not a lot in 2013 but its a milestone I wanted to hit this year so I know I was cutting it fine for 2013 objective. The second was a new distance on my way back to recovery.

03/12/13 - Run Session

It was a few degrees warmer outside, so I decided to wear short, my new Tribesports gear was tested and it felt really comfortable, I'd recommend it to anyone. I'll get some snaps up when I get some time.

Lights on and off I went, I wanted to make this a long run, further than previous runs and enough to reach another boundary in my head I think more than my knee.

I really enjoyed this session, I'm only ticking over at 80% MRH but that's fine, I'm not aiming to go all out, I'm just after a quality session. I knew when I got home I wanted to go further and do the same the following night. I needed to tell myself to calm down and think of the long term view not the early gains. Its a long season 2014 and I don't want to mess it up in off season just to get some more mileage in. I'm still averaging between 5 & 6 minute per KM and since the switch over from Miles I'm still trying to work out if that's close to the 8-9 minute mile marker? Can you help?

Session Details



Not a bad week, 4000 miles and a longest run in 6 months!

Week Details
Duration: 00:34:29
Distance: 6.01KM
Calories: 444

Monday, 2 December 2013

Still Going Strong...



The week was completed with 2 sessions again, but more importantly they were run sessions. I was so happy to get out there and get a run, after all the things that have happened to my knee in the past 40 weeks I was a great feeling.

It was cold so donned my hat and gloves combo and off out I went for a pitch black run... I like to add I looked like a Christmas tree with all my lights on. No one was going to miss me!

25/11/13 - Run Session

I knew no land speed records were going to be broken today, I just wanted to get out and get home without any tweaks, niggles or pains. It felt great, the cold air in my lungs, the open round in front of me (even though it was pitch black) I had my new running lights on and there was no stopping me. I stopped my mind playing tricks with me as there we no ghosts of zombies changing me I found my rhythm and off I went.

Session Details



28/11/12 - Run Session

Another dark nights run and I really enjoyed it, hat and gloves in tow and off I went. It was only a small 4km 2km out and back. From the start I could feel a little tweak in my knee but it soon went away after finding the rhythm. I get more pain running down hill currently as I'm changing the stride I suppose but my left quad muscle is taking a hammering as I feel I'm compensating my stride and landing more on my good leg as I'm worries about the pain.

Session Details


Its been a while sine I've done 2 runs in a week and I'm feeling pretty positive about the knee operation and the recovery. I'm still icing my knee after every session and keeping the ibuprofen to a minimum. I've been lucky enough to be sent some bars by USN to try out so I'll get trying them and blog about my experience on effectiveness.

Week Details
Duration : 00:46:58
Distance : 4.03km
Calories : 634


Monday, 25 November 2013

Official Training Starts Here



It's officially started, I'm back training hard-ish and best of all I'm recording the sessions on my Garmin. I bloody love stats. I only planned to do 3 or possibly 4 sessions but due to a cold and cough I was stuck on 2, but 2 is better than none.

18/11/13 - Turbo Session

This was just a simple session, spin the legs out and finish strong. I decided to put a DVD on to help with the pain, well this was really frustrating as the machine kept on freezing and skipping so I ended up getting off the bike twice so that's the dips in the graphs. It makes me mad when I have to do this as it disrupts the whole session and I need to find the rhythm again.

Session Details

19/11/13 - Turbo Session

Another simple session, but I managed to sort out the DVD player this time so no interruptions and I even had time to laugh on the turbo at the film (Wedding Crashers) so I obviously wasn't working hard enough. I started the session with an easy peddle out for 20 minutes and for the final 20 minutes I mixed it up with some interval stuff in a higher gear with a higher resistance. I was sweating by the end oft the 40 minutes, something I hadn't done for some time. I was loving it!

Session Details


Well the 1st week is over, I hit my objective of 2 sessions this week, don't want to push my body to much just yet, I'll wait for December to finish, t hen step it up. I'm looking to enter my first race of 2014 this week, the LCW (long course Weekend) Ironman distance race over 3 days on teh Ironman Wales course.. I cant wait and its going to give me the drive to keep training and get that step closer to Ironman Wales 2015.

I'm going to keep the blog at a high level until I get some serious training under my belt again.

Week Details
Duration : 01:20:08
Distance : 28.31km
Calories : 660



Monday, 18 November 2013

Enjoying Being Back


2 weeks back in training and I feel great... even more importantly my knee feel great! I the last 14 days I've turbo trained 9 sessions and all have been more intense than the last. I've gone from 20 minutes to 45 minutes and gone from a minor/none resistance to the top ring with a cheeky mid resistance.

I'm happy to start recording my training sessions from now on so I've dug out my brand new Garmin 910 XT that I had for my 30th birthday in April and get testing it out. I'm also going to invest in trainer road software to see what kind of wattage / power I'm pushing on the bike. It looks like something good to invest my money in as I love stats.

Other Good / Bad news is that Ironman Wales has now been fully booked up so there are no spaces left for me to enter. Its good news that I wont over train and feel that "inch" to enter and cut corners with my training, but bad news as I have to wait till 2015 definitely now! Looks like another event with the Compressport team in Tenby.

Keep an eye out for my sessions this week.


Monday, 4 November 2013

Operation "Come Back"



I'm nearly there, my knee seems to be coming back to normal well I mean pre op before injury I can't remember what it's like having a normal knee, no niggles, no Sharpe pains, no swelling...

Don't get me wrong I'm far from my A game but I'm constantly improving and I'm ready to commit to training again, only light duties for now but enough to get my HR up and in that fat burning zone.
It's been a massive 27 weeks since I was injured and 17 weeks since my op. I've been giving the all clean from the surgeon last week but the physio doesn't want me running just yet. 

To top it off I've put weight on since my surgery, I've tried my best to calorie manage while I was off my feet but the past 4 weeks since my new daughter was born that "calorie management" has gone out the window. I've put on a staggering 11 lbs in 27 weeks of no training which I'm happy with but also disappointed with. I suppose it will make it fun and give me a target.

I've decided to eat smarter, eat more vegetables and lean meats and drop the easy meals with process foods. I need to be organised with meal times so I'm planning our family dinner times with what's meals we want and make time to prepare the veg/meat so it's full of the right stuff and not the wrong.

I'm also going to commit to training, nothing massive just that little something to keep me interested and not affect the knee to much. I'm still icing my knee (not like a cake) but with ice packs to help reduce the swelling. I've got a new turbo so I'm looking forward to using that and I've managed to find a swim coach to (ironman pro I may add) so I can finally sort out my stroke efficiency and maybe work on bilateral breathing.

Winter seasons is all about the base and sorting out race plans for next season so over the next month I'll be blogging a lot more on training updates and plans for 2014.

Thursday, 11 July 2013

New Danone Danio Yogurt - Review


I've been lucky enough to be sent some lovely new thick yogurts from Danone to test out and report back. I do eat a lot of yogurts, everything from the very healthy ones to assist with a calories controlled diets to calorific ones for a special treat. I tend to buy certain yogurts and everything comes down to taste but I'm always ready to give all foods a try.


I tested all the 6 flavors available in my local supermarket, these included cherry, strawberry, blueberry, peach, raspberry and passion fruit. My favorite had to be cherry, it tasted great and as all the yogurts have no artificial sweeteners, flavors or preservatives it actually tasted like really cherries.

The yogurts are like your normal thin flavored yogurts, the Danio pots are full of thick 100% natural yogurt on the top and the fruit at the bottom. I liked mixing the fruit up with the yogurt and making a mess so you have a lovely taste of the yogurt and the fruit all in one hit.

I wasn't to keen on the passion fruit flavored yogurt only because the seeds of the fruit were still in the fruit layer which put me off. Apart from that all the others were lovely.

I also tried the yogurts with granola and muesli and it when down great, as s substitute for milk. I also decided to freeze some in some molds and used them as a replacement for ice cream which was a brilliant idea as when everyone else was eat calorific ice cream, my intake was only 125 calories. These yogurts are fat free too!

These yogurts are great for people on calorie controlled diets and even if your not as they are sweet enough to fulfill your pudding and sweet craving and aren't loaded with calories. They also contain a massive 12 grams of protein so those looking for the additional proteins in your diet this is another good reason to give these yogurts a try.

They are definitely on my shopping list going forward...



Thanks Danone!

Wednesday, 10 July 2013

Injury Update



As I thought my half ironman plans for 2013 are over...

I've had my MRI results and its a cross between good and bad news, as I haven't torn my meniscus, but I've got some cartilage damage and I've got a 9mm piece of bone loose and floating around in my knee joint. This 9mm piece of bone is catching my knee joint and its locking the knee in place. I'm also getting more pain now even though I'm not training which is bizarre.

Its been 11 weeks since I put a good training session in and I'm starting to get hungry again for training, which I was starting to loose after the house move.

I've got my operation planned in for the middle of August and worst case it could be 6 weeks with light weight barring for me and best case I'll be back driving within 7 days after the operation.

I'm tracking my current calorie intake so I don't gain weight while I'm not training, so I've gone on USN diet fuel which tastes great.

I'll report back soon which some more plans after my operation...

Wish me luck!

Thursday, 23 May 2013

Week 21 & 22 - Injury

Its come to a head...

I've been advised to stop training for 2 weeks to see if my knee can recover correctly before I am issued a consultant appointment.

I have been taping my knee up thanks to http://www.vickisportsmassage.co.uk/ so I hope this aids my recovery or eases some of the discomfort.


Wednesday, 22 May 2013

Compressport Triatlon Top & Shorts Review


Once again the nice people at Compressport UK have sent me some more kit to test out and on first looks the kit looks amazing. I couldn't wait to test it out even though the weather has been so poor in the UK.



As a triathlete I was really looking forward to using the first compression specific triathlon race kit on the market and as the previous product released by Compressport this had high standards to reach. I'm happy to say its another amazing piece of kit released by them.

Triathlon Shorts

Just like bib shorts, bit so much better than bib shorts..



I currently use the quad compression supplied by CS and I can only say how good they are and when I found out that same technology was going to be used in there shorts I couldn't wait to test them. I've used the shorts on the bike on the turbo most of the winter and they are unbelievably comfortable. There isn't to much padding on the rear of the shorts so there is no uncomfortable rubbing and the material used takes away and sweet/moisture that your lose so the damp uncomfortable feeling doesn't happen like my other bib shorts. The external of the shorts has a great idea for additional grip on the saddle, the crutch area has a silicone area which gives you that extra stability in the saddle.


The shorts are a great fit (measurement on the Compressport Site) and they do not slip down at the waste or roll up on the leg thanks to the smooth silicone placement in these areas. They are not to tight and you tend to forget they are compression. They are extremely quick drying so you never feel uncomfortable in them.

A nice touch is a the pocket on the front of the shorts, its not a massive pocket so you wont be packing a 3 course meal in there but its enough to hold onto important items.

Triathlon Top

Now this is a sexy looking piece of kit..


I have been using this top as a base layer for runs outside and as a single layer for the turbo sessions and treadmill runs. I was even lucky enough to wear it outside in the sun last weekend. This is the first piece of clothing for racing in by Compressport and its definitely going to break into the market. It is figure hugging but are all triathlon suits. The top has a light compression woven into it, so this makes the wearer improve posture and shoulder alignment which will decrease fatigue and help you to recover quicker.

The stitching on the top is excellent there are no uncomfortable areas in the top, in particular the arm pits and neck area. The material is also quick drying so sweat does not effect your comfort. The shirt will also dry quickly after swimming in your wetsuit. It also has cover for your shoulders, not a lot of tri suits go over the should due to the fact they would restrict your swim stroke. I can confirm this is not the case with this top, it did not effect my swimming technique in my suit and you don't need to be wary about this when choosing this top. It also give you that extra protection from the sun (What Sun..) on race day so you save yourself getting burnt.

There are also silicon areas around the arms and base of the shirt so the shirt will stay in place while racing so comfort is kept while wearing the kit. It is also unbelievably light for a top (0.9 grams) to be precise.


The top has 2 pockets at the rear, they are ideal for your gels, they are easy to fit in and even easier to remove on the go. Don't worry about them falling out, the clever design has put the pockets on a slight angle so there is less of a change loosing those important race gels.

The top and shorts are made with an antibacterial material so your kit will stay fresh and smelling great as there is nothing worse than racing in smelly kit. You can wash it in the machine at 30'c too so its easy to look after.

If your after a new triathlon racing suit for the season then look no further as this is the best on the market in my opinion.

The race top is available in two colors black or white and is available to buy from HERE

Thanks again Tim

Monday, 6 May 2013

Week 18 - Keep Going



29/04/13 - Turbo Session
Start week with a quality turbo session but a big but.. on the power reps I felt a "tweak" in my knee, not a good tweak either.

It hurt and made me stop in my tracks, I could feel a niggle through the remainder of the session, I hadnt felt a pain like that since I ruptured my knee ligaments about 10 years ago.

I hope its nothing to serious...

The set was

15 warm up
15 Max reps (1 min on 1 min off)
5 warm down

Session Details
Duration 00:50:00
Distance 11 Miles

30/04/13 - Rest Day

01/05/13 - Rest Day

02/05/13 - Turbo Session

Low resistance spin, as the knee still doesn't feel right after 2 days away from any strain.

A simple 30 mins easy session

Session Details
Duration 00:30:00
Distance 5 Miles

03/05/13 - Rest Day

04/05/13 - Free Run

A lovely day for a run, sun shining, Oakley on and the open road for a 50 minute run.

I was fired up for this run session, I don't know why I just was and I set off at a cracking pace, I didn't have the Garmin in but I had a timer on the old watch going. I Googled' the route before I left so I knew the distances I just needed to get there and back in 50 minutes.

I do miss my Garmin! I hope I get my new one fixed soon!

Session Details

Duration 00:50:00
Distance 7 Miles

05/05/13 - Turbo Session

Same set as Monday night, but I lowered the resistance as I didn't fancy another tweaking session to my knee.

The set was

15 warm up
15 Max reps (1 min on 1 min off)
5 warm down

Session Details
Duration 00:50:00
Distance 11 Miles

Week 18 Totals
Swimming - 0 Meters
Cycling - 27 Miles
Running - 7 Miles

Monday, 29 April 2013

Week 17 - Return of the Training


22/04/13 - Swim Session

Back to Day 1 again with the 16 week training plan. The plan starts with a simple swim and I was lucky enough to have the pool to myself. A new pool for my training to since we have moved house, and its brand new too!

4 x 100 wu
2 x (16 x 25s)
Sprint every 4th
2 x 100 wd

I took it slow and steady, didn't smash the session out and keep it the same stroke speed throughout the session.

Session Details
Duration 00:45:00
Distance 1400 meters


23/04/13 - Turbo Session

Simple spin on the bike, get the legs working and awake. I put the bike on a low to middle resistance and peddled for 45 minutes with the company of the British & Irish Lions tour 2005.

I did this session without the Garmin, so flying solo.


Session Details
Duration 00:45:00
Distance 9 Miles


24/04/13 - Rest Day

25/04/13 - Turbo Session



Same session as Tuesday and continued coverage of the Lions 2005 tour.

I do miss my Garmin stats but guess what...

I've only gone and got a new Garmin for my Birthday 910XT Happy 30th to me!


Session Details
Duration 00:45:00
Distance 9 Miles


26/04/13 - Swim Session

I've got a day off so what do I do.. Get up early and hit the pool!

Easy 40 x 25 m

27/04/13 - Free Run

First shorts run of the year, and my first run from our new house. I said last years training that when I move house I was going to live on a flat, well its sort of there is a cheeky hill about a mile from home but I'm happy to take that on.


Session Details
Duration 00:40:00
Distance 5 Miles


28/04/13 - Rest Day

Week 17 Totals
Swimming - 2400 Meters
Cycling - 18 Miles
Running - 5 Miles

Monday, 15 April 2013

Week 14, 15 & 16 - Nothing


After moving in, and being ill and just loosing all my training mojo I haven't trained for 3 weeks, I'm 8 weeks into my half Ironman training plan and I feel really down hearts and lacking in motivation to train.

This has put a big spanner in the works for my main race this season the Cotswolds113, it was my A race last year and I've got a time to beat but I am really struggling to just get up early or get home late from work to go and train.

Whats wrong with me..

Monday, 1 April 2013

Week 13 - Its Here.. Moving Times



No training planned this week as we are trying to move into our new house.

I am a tad frustrated though as I've build my body up to handle the routine of training again, its going to be  a shame to not get any training in but I'd rather be moving house!

Fingers crossed I'll get some training in next week

Monday, 25 March 2013

Week 12 - Getting Easier.. No Chance


18/03/13 - Swim Session


w/u: 4x100m easy (15sec rest after each)
3x the following
[16x25m as
First 3 are swum EASY (20sec rest)
Every 4th 25m effort ALL OUT (20sec rest)
After the 25’s, swim 200m ALL OUT

Session Details
Duration 00:55:00
Distance 2200 meters
Average Stroke 12


19/03/13 - Turbo Session


w/u: 20 mins
10 x Power Intervals
CAD 75
1mins on / 1 mins off
c/d:10 mins

Session Details
Duration 00:50:00
Distance 14 Miles


20/03/13 - Free Run

60 min Free Run (Treadmill)

Session Details
Duration 01:00:00
Distance 6.84 Miles

21/03/13 - Rest Day

22/03/13 - Swim Session


SWIM
w/u: 4x100m easy (15sec rest after each)
3x the following
[16x25m as
First 3 are swum EASY (20sec rest)
Every 4th 25m effort ALL OUT (20sec rest)
After the 25’s, swim 200m ALL OUT

Session Details
Duration 00:55:00
Distance 2200 meters
Average Stroke 12


23/03/13 - House Packing

24/03/13 - House Packing

Week 12 Totals
Swimming - 4400 Meters
Cycling - 14 Miles
Running - 6.84 Miles

Monday, 18 March 2013

Week 11 - Onward & Packing


11/03/13 - Swim Session

Same set as last Monday so a similar distance logged.

w/u: 4x100m easy (15sec rest after each)
3x the following
[16x25m as
First 3 are swum EASY (20sec rest)
Every 4th 25m effort ALL OUT (20sec rest)
After the 25’s, swim 200m ALL OUT

Really enjoying my pool sessions, but I cant wait to move home and get the 6am starts rather than the  9pm ones.

Session Details
Duration 00:55:00
Distance 2200 meters
Average Stroke 12

12/03/13 - Spin Session

I decided to do this workout after my new gym induction. I did this session on a spin/standard bike cross as it had an aero position option which I tried out. The main session was a power one, which involved,

w/u: 20 mins
7 x Power Intervals
CAD 60 Max Resistance
1mins on / 1 mins off
c/d:10 mins

Mission of this session was jelly legs = Mission accomplished

Session Details
Duration 00:45:00
Distance 13.43 Miles

13/03/13 - Missed Session - After a long day at work and stresses of moving home I decided to get an early night and I was tucked up in bed by 8:30pm and I definitely felt great for it come the 06:00am wake up call.

14/03/13 - Brick Session



I've got back to back brick sessions in the plan for today and tomorrow both with tempo runs so the early night and rest day was only going to help.

It was a treadmill run and obviously a pool swim. It was too cold for the road at 8pm. (I know I'm being soft)


RUN
Tempo Run
15 min warm up
7 x 30 sec on / 30 sec off
11 min warm down

SWIM
70 x 25m
Total 1800

Really enjoyed the session only 200 meters off the full swim set, I was told by the life guard its time and I wasn't too disappointed to hear those words I was shattered.

Session Details
Duration 01:30:00
Distance  4 Miles
Distance 1800 Meters


15/03/13 - Brick Session

Second day of bricks and its a building run and a interval swim set.


RUN
15 min warm up
5 min intermediate
5 min fast
5 min fastest
15 min warm down

SWIM
w/u: 4x100m easy (15sec rest after each)
2x the following
[16x25m as
First 3 are swum EASY (20sec rest)
Every 4th 25m effort ALL OUT (20sec rest)
After the 25’s, swim 200m ALL OUT


Session Details
Duration 01:30:00
Distance  4 Miles
Distance 1600 Meters



16/03/13 - Free Run



A quick blast run on the road with a few hills in it.

I was pumped up from the Wales win the rugby so this run was going to be a breeze. This was an out and back run so i now the down hills were going to be there waiting for me on the way back.


I felt great now stiffness from yesterdays brick session and I wanted to go further but I know whats in the plan from week 5 so I'll stick to the plan for now. I also wanted to get home quickly as its steak and chips for dinner.

Session Details
Duration 00:40:21
Distance 4.80 Miles
Calories 684
Average HR 148 BPM
Max HR 163 BPM
Average Pace 8.25
Best Pace 5.58

17/03/13 - Missed Session - Pool closed totally forgot the pool closed at 3pm. Gutted!

Week 11 Totals
Swimming - 5600 Meters
Cycling - 12.43 Miles
Running - 13.77 Miles

Friday, 15 March 2013

Week 10 - Building & Cake



04/03/13 - Swim Session

This is the furthest I have swam to date on this plan, still not enough time in the evenings to swim the hole warm down as the pool closes at 10pm and I can only get in for 9pm. I need reduce the rest phases which I am and swim faster in the sets, which I am trying to do.

It was great to have an empty pool apart from kids that were heavy petting or at least trying to in the corner of the shallow end, out my way.

Session Details
Duration 00:55:00
Distance 2300 meters
Average Stroke 12


05/03/13 - No Training as it was my wife's birthday and she had my full attention all day, what a nice guy I am. Well she is only 30 once...

06/03/13 - Turbo Session

This session was powered by birthday cakes, and what a nice birthday cake it was. I'm now moving into he power interval sessions, high resistance the maximum with a cadence of 60 RPM


Warm up 20 mins
3 x Power Intervals
3mins on / 2 mins off
Warm down 10 mins

Session Details
Duration 00:45:01
Distance 8.15 Miles
Average Cadence 71
Max Cadence 80


07/03/13 - No Training - No excuse just didn't get the time after working late and to top is off I had fish and chips! Bad Day in the office!

08/03/13 - Swim Session

A different pool and better results, I'm getting quicker but I don't see or feel my stroke is changing, if anything its getting worse! Wobble arms and crossing..



I'm taking shorter recovery breaks to fit the session in, and as I was late getting into the pool tonight I had to swim hard. I've knocked off 3 seconds off the sprints and about 4 seconds off the interval set. The all out 200's are still in the same 4 minutes or so according to my pool mate.

Session Details
Duration 00:45:00
Distance 2000 meters
Average Stroke 12

09/03/13 - Free Run

Its bloody freezing out and it feels like i'm running in Siberia (not that's I've been there but I'm guessing its cold). I was nicely wrapped up in my Gore heat gear, so I had to excuse to complain I was cold and I could focus on the run. It was meant to be a relatively flat session but there were a few cheeky hills but nothing to over powering.


It was a perfect run as I needed to be out for 50 minutes and I needed to get back as I've got a 4th birthday party to attend. I'm now and loose for the bouncy castle!



Session Details
Duration 00:53:41
Distance 6.25 Miles
Calories 896
Average HR 160 BPM
Max HR 173 BPM
Average Pace 8.35
Best Pace 6.01

10/03/13 - Missed Session - After a long mothers day training just wasn't going to happen today which is a shame as I missed 3 sessions this week.

Week 10 Totals
Swimming - 4300 Meters
Cycling - 8.15 Miles
Running - 6.25 Miles


Monday, 4 March 2013

Week 9 - The Start

The first session has arrived and I'm really looking forward to my new training plan. I've decide to follow the Ironguides program, I wont go into to much detail in the plan otherwise people will just rip it off me and Ironguides wont make any money from my followers.

I completed the Cotswolds 113 last year and the plan I followed was a lot lighter than this, this plan takes me straight into building a routine and conditioning my body for the race.

I like it... I like it a lot...

On a downer, I seem to have lost my Garmin watch...

25/02/13 - Swim Session

A tough session to start with, I've been doing some of these the past month in and out of illness so I knew what was coming.


I cut the warm up and warm down as I knew I wouldn't have enough time to complete everything in time and it its the 1st week the plan went easy on me and only gave me half a full session.

2x100m easy
2x the following
16x25m
1st 3 EASY
4th ALL OUT
After the 25’s, swim 200m ALL OUT
4min REST
Repeat the above as indicated
2x 100m easy


Session Details
Duration 00:40:00
Distance 1600 meters
Average Stroke 15

26/02/13 - Turbo Session

A easy spin session, just a constant cycle for 45 minutes.

I love starter weeks

Session Details
Duration 00:45:00
Distance 9 Miles

27/02/13 - Turbo Session

Same as yesterday a 45 minute spin out on the bike, enough to get me sweating and keep the cadence and resistance high.

Still cant find my Garmin, hence the missing graphs and stats!

Session Details
Duration 00:45:00
Distance 9 Miles

28/02/13 - Brick Session

I do enjoy a brick session and its great to get one under my belt in the plan so quickly. A simple Swim run session so its forced me to join the local gym as I'm fed up of running in the cold/run/thunder/snow/hail/rain.

The pool was all mine unlike Mondays swim which was great. I don't have enough confidence yet to do tumble turns, maybe next week.

Session Details
Duration 00:41:00
Distance 1000 Meters
Distance 2.27 Miles

01/03/13 - Swim Session

Same session as Monday but I did a full warm up of 400 meters. I made sure I swam that little bit quicker to get it in, even thought my stroke is looking a right mess at the moment. I think I may look for some coaching for it.

4x100m easy
2x the following
16x25m
1st 3 EASY
4th ALL OUT
After the 25’s, swim 200m ALL OUT
4min REST
Repeat the above as indicated
2x 100m easy

Session Details
Duration 00:45:00
Distance 1800 meters
Average Stroke 14


02/03/13 - Run Session

I had found my Garmin, it was in my bag where I left it of course!

A quick 40 minute session on a flat course, I decided to run the street rather than the treadmill. It was cold, dark and scary I felt I was being followed and this made me run that little bit quicker. Not a good tactic for taking it easy.


After mile 3 I did take my foot off the gas and eased up for the last 2 miles, ad ambulance with its blues and two scared the living day lights out of me too. I thought I'm going to need that or a new pair of shorts.

Session Details
Duration 00:39:21
Distance 4.68 Miles
Calories 665
Average HR 162 BPM
Max HR 176 BPM
Average Pace 8.25
Best Pace 6.17

03/03/13 - Swim Session

Final session of the new plan and I've really enjoyed the new level of training required to get a decent time from last years race.

No pressure...



Swim session today same as Friday and once again in an empty pool.


4x100m easy
2x the following
16x25m
1st 3 EASY
4th ALL OUT
After the 25’s, swim 200m ALL OUT
4min REST
Repeat the above as indicated
2x 100m easy

Session Details
Duration 00:45:00
Distance 1800 meters
Average Stroke 14


Week 9 Totals
Swimming - 5900 Meters
Cycling - 18 Miles
Running - 6.95 Miles

Monday, 25 February 2013

Week 7 & Week 8 - Shingles



The last 2 weeks I was quite ill and I've found out its singles...

Stay away I should be back soon as my half Ironman plan starts the last week of February.

Monday, 11 February 2013

Week 6 - Aaaaachooooo! Bless You


04/02/13 - Rest Day

05/02/13 - Rest Day

06/02/13 - Rest Day

07/02/13 - Swim Session

After a great week training last week, I've only gone and got myself a cold. Not what I wanted by any means.

As last session was so much fun, I decided to do it again.

40 x 50 mFirst 6 Warm UpLast 6 Warm DownKeep the rest the same speed and stroke.

My stroke was just as bad, and I hurt just a little bit more. I was about 6 minutes quicker to but that's because I had less breaks after the 50's. Cheating I know!

Session Details
Duration 00:45:00
Distance 2000 meters
Average Stroke 15

08/02/13 - Rest Day

09/02/13 - Turbo Session

Back on the bike and another interval session, sticking with what I know and doing the simple 45 minute session, warm up, session of 1 min on, 1 min off and warm down.



Its get to get the legs spinning and its helped clear my blocked nose too, slightly worried though as my heart rate is a little higher than the norm.

Session Details
Duration 00:45:03
Distance 9.16 Miles
Calories 487
Average Cadence 79 RPM
Max Cadence 93 RPM

10/02/13 - Turbo Session

Interval session again, feeling a tad ropy from the man flu, so taking it easy on the max efforts unlike yesterday, but somehow I've gone further than ever.


Looking forward to my well earned rest day, and fingers crossed it will get rid of the man flu I've managed to pick up.

Session Details
Duration 00:45:01
Distance 9.62 Miles
Calories 534
Average Cadence 82 RPM
Max Cadence 101 RPM

Week 6 Totals
Swimming - 2000 Meters
Cycling - 19.14 Miles
Running - 0 Miles

Monday, 4 February 2013

Week 5 - Hungry Week




28/01/13 - Rest Day

29/01/13 - Rest Day

30/01/13 - Turbo Session

After last weeks hard session it feels like my metabolism has kicked into over drive, I've been really hungry and I seem to be wanting to eat everything. Just need to make sure its all the right stuff.

Today's turbo session was another interval one, I'm really enjoying them and it seems to be making the session go a lot quicker and its definitely a lot sweatier too!

I can really start to feel the difference in my legs in these session, and I've cranked up the resistance on the turbo trainer and I can start to see definition of muscle groups in my legs, I feel lighter on my legs which is great so there is less fatigue which is also good as my Ironman training plan is coming up in a few weeks.

A simple turbo session of 45 minutes, which includes a warm up, warm down and a 1 minute on/off session.


I'm tempted to investigate my wattage to see where I can gain improvements as its all about the bike in the races, its the disciplined I need to work on and get my times down. In fact I need to work on all areas to keep my times down!


I managed to get up to 27 MPH on the turbo in the high gears, head down and grind it out. My average sped for the session was only 12 MPH so I obviously was taking it very easy in the recoveries.

Session Details
Duration 00:45:03
Distance 9.16 Miles
Calories 487
Average Cadence 79 RPM
Max Cadence 93 RPM

31/01/13 - Swim Session

I've done it, the 1st swim of the new season, it was a great feeling to get back in the pool. I flicked through my training plan book and found a random session it was:

40 x 50 m
First 6 Warm Up
Last 6 Warm Down
Keep the rest the same speed and stroke.

Not an easy one to start, but a simple one.

Session Details
Duration 00:50:00
Distance 2000 meters
Average Stroke 16

01/02/13 - Free Run

This was a holiday run, we have gone down to see friends in Exeter so it would be rude not to take my running stuff and squeeze a run in.

Only a quick 5 miles before dinner, I kind of knew where I was going, but I ended up running through a path of mud and my white Newtons now look some sort of brown ones. They definitely needs some TLC to sort them out.

I felt a sprint in my step and maintained a under 8 minute mile pace, its a very hilly route, and I thought Wales was bad for hills.


Session Details
Duration 00:40:13
Distance 5 Miles
Calories 711
Average HR 166 BPM
Max HR 175 BPM
Average Pace 7.58
Best Pace 4.51

02/02/13 - Rest Day

03/02/13 - Rest Day

Week 5 Totals
Swimming - 2000 Meters
Cycling - 9.16 Miles
Running - 5 Miles

Monday, 28 January 2013

Week 4 - Love The Turbo

21/01/13 - Rest Day

22/01/13 - Turbo Intervals

Starting to appreciate the bike again, the turbo trainer seems to giving my legs some more depth and I've definitely noticed some muscle change. I'm really enjoying it too so its definitely helping!

Simple interval session, which I will be completing over February so I thought I'd give it a try tonight and see what my progress is made by the end of the month.

15 minutes warm up
15 minutes (1min @ 100 Cadence, 1 min @ 80 Recovery Cadence)
15 minutes warm down

I may look to make the interval session to 30 minutes the better my bike fitness gets.


Great to see the peaks, I am only on level 1 on the resistance on the turbo trainer but its a start in the right direction. I managed to get the 100 RPM cadence on most intervals and keep it there (or around 97 - 105)


On another plus side I was dripping in sweat so I know I must of worked hard...

Session Details
Duration 00:45:21
Distance 9.51 Miles
Calories 514
Average Cadence 80 RPM
Max Cadence 105 RPM

23/01/13 - Rest Day

24/01/13 - Turbo Intervals

Same set as above but I went further, only 0.15 miles, so nothing to boast about, I did have a rest day yesterday so maybe I feel fresher for the session.


My heart rate was up 3 beat per minute but my max was still at 171 BPM.



Session Details
Duration 00:45:01
Distance 9.65 Miles
Calories 534
Average Cadence 82 RPM
Max Cadence 104 RPM


25/01/13 - Rest Day

26/01/13 - Turbo Intervals

After 2 x 45 minute sessions, I decided to make a massive leap and complete a 60 minute session. With a 15 minute warm up and warm down and a 30 minutes 1 minute on 1 minute off style session.


It hurt, and I've got a long run tomorrow!

27/01/13 - Free Run

After last nights turbo I was conscious that my legs may be a bit tired, I did this run last week and I treated last weeks as slow and steady, so I wanted to do something similar this week but I wanted to make sure I kept the same place region all the way throughout the session.

I felt great and plenty left in the legs, I averaged out at a 8:20 minute mile pace, and ended up doing the same run 7 minutes quicker. I didn't go eye balls out, I kept plenty in the tank and the cheeky head wind all the way home made the slow incline at mile 7 quick hard.

It was nice to be running in something other than rain too!

Session Details
Duration 01:23:58
Distance 10.02 Miles
Calories 1423
Average HR 154 BPM
Max HR 177 BPM
Average Pace 8.20
Best Pace 4.33

Week 4 Totals
Swimming - 0 Meters
Cycling - 32.96 Miles
Running - 10.02 Miles