None for the last two weeks and I'm gutted, bloody ilness I hate it. It's so crap not training it just makes me depressed. Hopefuly back on it next week in the gym and on the bike.
Have finally got into a routine! Just got to keep it up.
Mon - swim - about 2k Tues - run - interval session Weds - swim - about 2k plus 10 mile cycle commute Thurs - run interval session Fri - nowt Sat - spin class then 20 minute run on treadmill
mon= am 50k bike, pm circuit training tues= 2100mt swim wed =10k run thur= ill fri =rest sat = 1 -1/2 turbo, 10 min run sun= am 4 x 15 min turbo + 8 min run sun = pm watch cycling + sleep
monday 1 1/2 core and weights followed by 1 hour swim (3,500 metres) 2 1/2 hours tuesday 3 1/2 hours on the bike 100km and then 1 hour boot camp in the evening 4 1/2 hours wednessday 1 hour on the turbo interval 1 hour thursday 1 hour run intervals 1 hour friday rest day saturday 1 hour boot camp followed by 1/2 hills , afternoon chain gang 3 1/2 hours 110 km 5 hours sunday 1 hours turbo morning , 10 k run afternoon followed by 1 hour swim(3,000M) 2 .40 hours
Half Marathon on Saturday... the season ended there.
Resting this week and mainly eating whilst catching up with my Sky+. Next week, if it ever stops raining, tribars are coming off and I might start back into base training by cycling the 42K round-trip to work. Failing that I might just focus on my swim until Christmas. Forcing myself to take a step back and relax before it all kicks off again!
Last Thursday 2K swim medium Friday 3.5 mile Run low/medium Saturday 20 mile bike easy cadence Sunday 2K swim Medium Monday 3.5 mile run low/medium Today REST DAY
4k run on Monday night(Practicing my chi running). Thats it really. Still have knee issues which I am getting treatment for, chi running seems to be helping a little.
Also strained my groin Tuesday night during taekwon-do sparring. So its sore to walk and also bike, and also swim. So I am out of action for a week or two.
Monday; 1 1/4hr in gym- inc bit of bike, 3000m row and some freeweights/core. 1hr Tri club swim Tues: 45 min spin sesh, quick 10 min fast run on treadmill (was meant to run for longer but got caught chatting for ages whoops!) then 1 mile steady swim Wed: Quick treadmill 10 min warmup run, 1 hr circuits then spa....ah. Lovely
An hour on the bike inthe gym Wed which was interrupted by a fire alarm, so 20 minutes waiting outside in the freezing cold in gym gear, then back in to finish the session....not amused.
10k run last night in torrential rain and I don't own any winter kit yet so that was a little uncomfortable.
Two weeks into my Endurance Nation Outseason-based plan. Story so far (did mean to post weekly) aim on getting in the fast, then building on the far in spring. Feels great so far.
Sun: 40' hard TT bike to get LTHR Mon: Rest Tues: Run at track 8x600m at 2'10 ish Weds: 30 min swim (learning bi-lateral); 2 hour MTB, kick ass up the hills Thurs: 30 min swim (learning bi-lateral); 1 hour turbo. 2x6' at 160-165HR, rest at 145-150 Fri: rest Sat: 1 hour turbo 2x6' at 160-165HR, 2x 15' at 145-150 Sun: 45 min run, 2 x 1/2 mile @ 6'30 pace, 1 x 1 mile @ 7'00 Mon: Rest Tues: turbo 1 hour. 3 x 8' @ 160-165, then 145-150 Weds: Rest Thurs: Run 3 x 1/2 mile @ 6'30, 1 x 1 mile @ 7'00 Fri: 1 hour turbo 2 x 8' @ 160-165; then @ 145-150 Sat: Run 1 x 1/2 mile @ 6'30, 2 x 1 mile at 7'00 Sun: 2 hour cyclocross bike 2 x 8' @ 160-165, rest at 140+ most of time.
still slow and steady, i'm sure by the end of dec i'll be sick of it!
mon - nowt tue - 2x12mi bike commute (z2) wed - 4.6mi run commute (z2); 3.6mi run commute (z2) thu - 4mi run (z2) fri - 2x12mi bike commute (z2) sat - nowt sun - 7mi run (z2)
stuck in a hotel near Gatwick, So Tuesday am - 30 min treadmill...followed by 30 mins swimming with TI drills i am working on.. and guess what... Wednesday am - 30 min treadmill ...followed by 30 mins swimming and drills!... wonder what thursday could be....
Saturday - 9.5mile hilly route run. Sunday - 2h20 bike ride (mostly flat but bloody windy out there) monday rest Tuesday - um nothing Tonight - 45min swim, Tomorrow 30 min speed session run Friday - gym, strength work. just easing back in to it before i start IM training in December
Comments
tuesday - 2x6.5k run commute @30mins (z2/3)
wednesday - 2x19km bike commute @45 and 41mins (z2/3)
since then it's been sickness, misery and tammiflu.
Mon - swim - about 2k
Tues - run - interval session
Weds - swim - about 2k plus 10 mile cycle commute
Thurs - run interval session
Fri - nowt
Sat - spin class then 20 minute run on treadmill
Sun - hoping weather won't put me off a long run.
tues= 2100mt swim
wed =10k run
thur= ill
fri =rest
sat = 1 -1/2 turbo, 10 min run
sun= am 4 x 15 min turbo + 8 min run
sun = pm watch cycling + sleep
monday 1 1/2 core and weights followed by 1 hour swim (3,500 metres) 2 1/2 hours
tuesday 3 1/2 hours on the bike 100km and then 1 hour boot camp in the evening 4 1/2 hours
wednessday 1 hour on the turbo interval 1 hour
thursday 1 hour run intervals 1 hour
friday rest day
saturday 1 hour boot camp followed by 1/2 hills , afternoon chain gang 3 1/2 hours 110 km 5 hours
sunday 1 hours turbo morning , 10 k run afternoon followed by 1 hour swim(3,000M) 2 .40 hours
all this for a olympic tri
Resting this week and mainly eating whilst catching up with my Sky+.
Next week, if it ever stops raining, tribars are coming off and I might start back into base training by cycling the 42K round-trip to work.
Failing that I might just focus on my swim until Christmas.
Forcing myself to take a step back and relax before it all kicks off again!
Mon evening 45 mins of bike being
5 mins zone 3
5 mins zone 4
5 mins zone 3
1 min max cadence jump
4 mins zone 4
repeat
rest day today. Trying to get back into it calmly after overdoing it, shinsplints, illness.
Monday Night 7 mile run at a good pace (for me0
Today rest
Wednesday 5 -a-side football and 45 mins swim.
Thursday 5 a side football.
Then we shall see???!!!
Saturday - 45 mins run...
Sunday - 20km bike ride
Monday - 750m swim
Tuesday - 5km run around in the wet ..
Friday 3.5 mile Run low/medium
Saturday 20 mile bike easy cadence
Sunday 2K swim Medium
Monday 3.5 mile run low/medium
Today REST DAY
Easy Tiger
Also strained my groin Tuesday night during taekwon-do sparring. So its sore to walk and also bike, and also swim. So I am out of action for a week or two.
Ironman fitness is so far away..
IK
Tuesday 10 mile run.
Wednesday 2x20k bike ride.
Tuesday - 1.5k swim (main set 6 x 100m then 400m timed effort)
Wednesday - 40km TT
Tues: 45 min spin sesh, quick 10 min fast run on treadmill (was meant to run for longer but got caught chatting for ages whoops!) then 1 mile steady swim
Wed: Quick treadmill 10 min warmup run, 1 hr circuits then spa....ah. Lovely
7/11 30k cycle
8/11 datchet x-country
...saying that just got a new job with a 40K commute, so hoping to start cycling again next week.
Tuesday: 3500m club swim (5x400m main set, off 8:00)
7km easy run
Wednesday: 1400m swim
1hr Yoga class
1hr Spinning class
Thursday: 7km steady run
Friday: 2000m coached swim
Saturday: Rest day
Sunday: 2hr "Have Mercy" spinervals/turbo session
Total 8.5hrs, finally getting back on form, although main season is over.
Thur 5k 25min run
Friday 10k 55 min run
Sat 15k 1hr 25 min run
Sun Rest
Sun - 10mile run
Legs are now useless!
Mon - swim
Tues - swim
Legs still hurt!
mon - nothing.
tue - 3.5mi run (z2)
wed - 4.3mi run (z2)
thur - 3.5mi run (z2)
fri / sat - nothing
sun - 6mi run (z2)
Monday - simulated tri in the pool and lab - 750m swim, 500kJ SRM, 5k run
Tuesday and Wednesday - massage legs!
10k run last night in torrential rain and I don't own any winter kit yet so that was a little uncomfortable.
The tri gods are punishing me for something....
Wednesday: 30 min swim. 1hr Turbo.
...
..
.
That's it.
New job is killing my Tri career. Boo!!!!!
I hate London I do.
Sun: 40' hard TT bike to get LTHR
Mon: Rest
Tues: Run at track 8x600m at 2'10 ish
Weds: 30 min swim (learning bi-lateral); 2 hour MTB, kick ass up the hills
Thurs: 30 min swim (learning bi-lateral); 1 hour turbo. 2x6' at 160-165HR, rest at 145-150
Fri: rest
Sat: 1 hour turbo 2x6' at 160-165HR, 2x 15' at 145-150
Sun: 45 min run, 2 x 1/2 mile @ 6'30 pace, 1 x 1 mile @ 7'00
Mon: Rest
Tues: turbo 1 hour. 3 x 8' @ 160-165, then 145-150
Weds: Rest
Thurs: Run 3 x 1/2 mile @ 6'30, 1 x 1 mile @ 7'00
Fri: 1 hour turbo 2 x 8' @ 160-165; then @ 145-150
Sat: Run 1 x 1/2 mile @ 6'30, 2 x 1 mile at 7'00
Sun: 2 hour cyclocross bike 2 x 8' @ 160-165, rest at 140+ most of time.
Ade
mon - nowt
tue - 2x12mi bike commute (z2)
wed - 4.6mi run commute (z2); 3.6mi run commute (z2)
thu - 4mi run (z2)
fri - 2x12mi bike commute (z2)
sat - nowt
sun - 7mi run (z2)
Tuesday am - 30 min treadmill...followed by 30 mins swimming with TI drills i am working on..
and guess what...
Wednesday am - 30 min treadmill ...followed by 30 mins swimming and drills!...
wonder what thursday could be....
Taekwon-do training.
Swim workout (200 warm up,200m drills, 5*200m w 20 sec rest race pace, 100m cooldown)
Sunday - 2h20 bike ride (mostly flat but bloody windy out there)
monday rest
Tuesday - um nothing
Tonight - 45min swim,
Tomorrow 30 min speed session run
Friday - gym, strength work.
just easing back in to it before i start IM training in December