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