Recce'd the Marlow Duathlon cycle route - after driving round it last weekend it appeared to be about 75% uphill, it didn't seem too bad on the bike though..
Successfully managed 60 miles which is my first real attempt at the 1/2 IM distance. I did have stops, so not quite as impressive as it sounds [:)]
going to try and do something constructive this afternoon rather than just sleep...
90kM cycle on a newly built up bike - I got a good deal on a Cervelo Soloist Team frame, took it and built it up using kit and wheels that I already had - very enjoyable session 2 1/2 hours
@ Tri~Dwarf - you must have abs like stone with all those crunches/planks
Yesterday, rest day so.. walk 3m and 1 hour gym class called bodybalance, mixture of yoga, tai-chi and pilates - think it should do me some good though..
So the 8 mile run never happened. Hale and gales stopped play. 40 min swim in stead. The pool was full of an elderly swimming club who seemed really pleased to see me (which felt weird as I am 32) They made a space for me in the middle lane and all watched my first 2 lengths. Now the story gets even stranger, I am a hearing aid wearer so I cant hear much at all when I havent got them in. This old guy got in the same lane as me and said what I heard to be WOOOOHHHLLAAA irannnooottterwad. Now to the none deaf that may not make sense. If you are deaf in actully means the same as it does to you. I then explained quietly that I was deaf and could not hear him. He smiled at me and began shouting at the top of his voice. i like your shorts where di you get them from. to this I said thanks i like them to and I got them from Ebay. By this time evry man and his dog are interested in the conversation and I have had to explain to all the elderly swimmers what ebay is and why I used the internet to buy them. Now this is OK as some people dont use the internet and stuff but come on! I was being shouted at from all sides which means I cant hear anyone as listening to one person is hard enough. After all that they put the slowest person ever in my lane and I could swim 2 lenghts and pass her twice in the time she took to do one.
When I got out I had to chuckle to myself and make a mental note never to swim on tuesday nights again.
Yesterday, Tuesday first dedicated interval session on the turbo trainer 4 X 3mins flat outtried to get average so I could use it as a bench mark, but I was all over the place; 1st one at 50kMh, 2nd one at 47kMh and the 3rd one a lowly 41kMh.
Obviously I need to get the recovery and warm up ratios correct. It was a real shock to the system, the idea was to get them all the same average or to increase te average but that did not happen.
Bad few days - slaughtered with work, but the light is at the end of the tunnel. I have not trained on Wednesdy or Thursday and may not get out tomorrow!
50 mins swim tonight - mixture or sets .. was tired and didn't want to go - but enjoyed it for the last 20 mins or so -
Strange heating in the pool tonight though .. shallow end was cold middle was very warm and deep end cold ... felt very strange swimming though the wamth
Comments
Went surprisingly well, all goes out to the perfect bike for me(noI won't say which one I own, cause you're already bored by that[:)]).
Recce'd the Marlow Duathlon cycle route - after driving round it last weekend it appeared to be about 75% uphill, it didn't seem too bad on the bike though..
Successfully managed 60 miles which is my first real attempt at the 1/2 IM distance. I did have stops, so not quite as impressive as it sounds [:)]
going to try and do something constructive this afternoon rather than just sleep...
back to it Tomorrow!
40 min's Interval Training on treadmill
20 min's Cycling
50 Crunches
1 min Plank
1 min Oblique Plank (each side)
40 Crunches
45 sec Plank
45 sec Oblique Plank (each side)
30 Crunches
then home for a Strawberry jam sandwich on Wholemeal bread
Yesterday, rest day so.. walk 3m and 1 hour gym class called bodybalance, mixture of yoga, tai-chi and pilates - think it should do me some good though..
today 30 mins of swimming drills...
Tapering for the weekend..
One hour tri swim session tonight - too many kick lengths for my liking!!
When I got out I had to chuckle to myself and make a mental note never to swim on tuesday nights again.
Obviously I need to get the recovery and warm up ratios correct. It was a real shock to the system, the idea was to get them all the same average or to increase te average but that did not happen.
I'll perservere!
Lousy weather today, so didn't have to work today.
Did my long run today instead of this weekend, 23k; wet but satisfying!
It is very frustrating!
30 mins swim doing 50s and 100s tonight
Hitting pool for an hour session, going to time my 2.5k performance then row again tomorrow night.
Strange heating in the pool tonight though .. shallow end was cold middle was very warm and deep end cold ... felt very strange swimming though the wamth
Wife's out with colegues this evening, so stuck at home with the kids, who are just in bed now.
So no training today, but I'll enjoy the rest of this rest day (yes, I did that on purpose[:)]).
5 min Warm up
40 mins Running (3 mins @ 85% / 1 min @ 65%)
20 mins Cycle
Core: 50 Crunches
Oblique plank
40 Crunches
Oblique plank
30 Crunches