I took to the water this evening 1.9kM as an interval session 4L warm up then 10L on/8L off x 4. I hated every bit of it, but at least its' done! I might get round to the new programme tonight.
Two weeks travelling (Dubai) and taking it easy with meetings, just 25km completed all on a treadmill in the hotel, back at it on Monday, so far, 19km run, all outdoors (so much nicer) and a gentle 500m pool swim.
Racing at Dorney tomorrow, not expecting a PB or even a half decent time, but the forecast is better than last time so it should be nice if nothing else.
Went out for a run but didnt last long.... felt something twisiting in my foot and some pain began so I stopped, dont want any injuries before the summer starts!
think ill get back in the pool tonight.... try for an all out 1500m
10k run at long run tempo, nice and easy, seemed like a strawl in the park, so not sure if I can post this in the training thread[:)]. Maybe should start a 'looks like training' -thread. lol
Just managed a 55km ride in 1hr 40. Not earth shattering timewise but quite hilly and really chuffed with my level effort after my plateau/piriton issue last week. However, just dove headlong into a pack of Ginger biscuits (3 so far).
Today I mostly did a 40 min (9kM....some reckon) trail run. It was quite good, I was with 3 friends and it for some odd reason was very fast! I really enjoyed it. Sfuller working on the new programme as we type!
Feel a bit small fry posting my efforts up here after seeing some of the times and distances, but hey ho, every journey starts with a single step and all that!
Sunday, did a 65km bike ride, holding an average 20.3mph
Monday, did what was supposed to be a recovery run of 4 miles, but turned into a tempo session of 5, and 45mins strength work.
Tues, did a 1500m open water swim, including 4 x sprints of around 50m also 45 mins strength work
Today, did a fairly steady 12k run, at around 7:45min miles, and a nice and easy 16k ride with my girlfriend at a nice slow pace. Might treat myself to a cheeky Stella now!! [:D]
The new programme is being given the once over by a friend cum coach, but meanwhile I've decided to get on with it.
Today I did long intervals on the turbo 5 mins off (ave 33kmh), 10 mins on (ave 46.4 kmh) nonstop X6. 90mins in total. I was tired today but then we all are! It went quite well.
The logic behind it is that I have plateaued at 43.5kmh for the 60 KM steady, this seems to translate to 36 -37 kMh for a 90kM course. In order to up the average I think that extended periods at the higher speed might bring me onto the next step. However the jury is out as shorter sharper intervals might be better? Any thoughts?
10 mile (16kM) time trial tonight. Windy coditions and by all accounts the league's least liked course - although I thought it was alright.
I did 23.32 which is 25.5 mph approx .. I think. I don't know where this put me in the overall standings, but there were some guys there who were much faster
Just the commute to work, 55km round trip so not too bad. Was up at 0415 for the first leg of the journey though! So I'm knackered!! Blinkin shift work!!!!
Most have surmised I'm a teacher. Got my holidays today..... Does a drinking session count? ....post a half marathon ! and I'm up at 8.00 coaching rowing!!
Had a very quiet week. Shifts have not been conducive to training. Went to the pool last night after work and spent thirty minutes learning to turn left. Hopefully I'll be able to get round Sundays course now.
Just a 10km run on my lunch break at work, unfortunatly my run route takes me past Parliment and the South Bank, (london) tourist central!!!! Manage to clatter my way through them though!![:D]
My first ride with aerobars fitted to my road bike. 40 km in 1hr 10 min. Not blistering pace but on occasion felt really good. Wished I'd fitted them earlier now.[8|]
Comments
1.8km in pool tonight. 200 200 400 1000.
Good swim and felt good in the pool too.
OFF = recovery rate
It's an interval session programme, all non-stop it takes me about 43 minutes - I'm a very inefficient swimmer, and I hate swimming.
Was quite hilly region (well, at least for Belgium that is). Did 2x 2.5hour bike rides and one open water swim of about 30 minutes.
ANd of course lots of rest and eating along the way![8D]
And now with those long sunny days, everything is at it's best.
Hope all goes well for everyone[image]http://forum.220magazine.com/micons/m4.gif[/image]
Racing at Dorney tomorrow, not expecting a PB or even a half decent time, but the forecast is better than last time so it should be nice if nothing else.
think ill get back in the pool tonight.... try for an all out 1500m
Keep up the good work people
Yesterday P.m: 40k cycle 1:15:47
Today a.m : 2k technique and drills @ pool
Today p.m : watching Bon Jovi @ my beloved Ashton Gate (home to the worlds greatest football team!!)[:D]
did a mile swim with some drills, outside pool was great in this 28°C weather [8D]
Sunday, did a 65km bike ride, holding an average 20.3mph
Monday, did what was supposed to be a recovery run of 4 miles, but turned into a tempo session of 5, and 45mins strength work.
Tues, did a 1500m open water swim, including 4 x sprints of around 50m also 45 mins strength work
Today, did a fairly steady 12k run, at around 7:45min miles, and a nice and easy 16k ride with my girlfriend at a nice slow pace. Might treat myself to a cheeky Stella now!! [:D]
Flipflopman
Today I did long intervals on the turbo 5 mins off (ave 33kmh), 10 mins on (ave 46.4 kmh) nonstop X6. 90mins in total. I was tired today but then we all are! It went quite well.
The logic behind it is that I have plateaued at 43.5kmh for the 60 KM steady, this seems to translate to 36 -37 kMh for a 90kM course. In order to up the average I think that extended periods at the higher speed might bring me onto the next step. However the jury is out as shorter sharper intervals might be better? Any thoughts?
Today 10K run(52 mins...I hate running!) before 08:30...couldn't sleep...now lets see how my knee recovers tomorrow.....
I did 23.32 which is 25.5 mph approx .. I think. I don't know where this put me in the overall standings, but there were some guys there who were much faster
Did a 1 hour bike/ Half hour run brick today.
Paced 5k run @ 6:50 min/miles into an 18k hilly bike session.
Jeezus, it was horrible. Really messed the bike session around and made the hills MUCH harder than usual. Might throw a few more of those in![:D]
Flipflopman