Weather is still turned!!

Cold weather training outside is generally not much fun, but still has to be done, there is a saying in running I was made aware of by Gaff that for every week off you take it will take a month to regain the level of fitness.( a thought to bear in mind if struggling to drag yourself out the door).
With that in mind on saturday I did a very slow 7 mile cross country run out on the waveney way with the dog and joe on his bike,a hangover did not did not help the lack of speed, but time on my feet is important at the moment.
Sunday was a rest day.
Monday was another Turbo session in the garage, 50 mins on that thing and another episode of Miami Vice watched, steady pace mostly but a few efforts at higher resistance just to get the heart rate up.
Tuesday I thought I'd better do a harder session so went to the gym to have a run on the treadmill, did a 6 mile run in 39.54 paced well with a negative split. started at a steady 7.10 mins/mile for the first 2 miles then 6.40 for the next two, mile five was progressively quicker up to 6 min miles which I Held until .4 of a mile to go when I went for the sprint finish. Off the run onto the bike for 15 mins hard, then straight back onto the treadmill for 1 mile as quick as possible with jelly legs. Cooled down with a quick swim.
Hopefully the Ice will thaw soon!!

the weather has turned!

Training this week has not been a pleasant experience, due to the weather, Wednesday was not to bad, the last swim session of the year, a relaxed session of 'do what you like' nothing to strenuous for me but worked on technique.
Thursday, the traditional Rock Estate training night was timetabled as a brick session, (16 mile bike 6 mile run) freezing conditions, sleet, snow, all the things that hard core athletes laugh at, while I managed a 10 mile time trial (on the turbo in the garage) I did then complete the 6 mile run round the two bridges, unfortunately the pace was not startling 7.20/mile it wasn't an enjoyable run being blown sideways much of the time, I did complete it which is more than I can say for the other members of the hardcore rock estate team, possibly the lowest attendance since records began (last week).
Friday was again cold weather conditions but I managed a 5 mile bike with 20 metre sprints of the bike every 2 mins or so. Coordination training was also incorporated ensuring the correct card was put through the right letter box!! Christmas cards eah!
I will hopefully get in some proper training soon.

training log!!

Welcome to the training log of Mark Drake, I promise to try and keep this short and sweet, but I must confess to liking the use of heart rates and time and distance figures, For all the Rock Estate squirrels out there I will blog all sessions I have completed,
I am currently working on increasing my endurance base by completing regular sessions at a steady pace,
Sunday was a very easy 30 mile ride out to Beccles and the saints, all done at low cadence and low heart rate.
Monday night 50 mins on the turbo trainer, including 5x 2min efforts at about 80% of heart rate max ( max heart rate is currently about 177bpm)

will try to get in some quality sessions over the Chrismas break and then up the intensity after Christmas, should be good fun!!

All this is to enable me to keep up with the rock estate boys on a Thursday night.