Sunday 24th, didn't do to much went for a 13 mile ride with Joe, very easy pace heart rate only just made 100 bpm.
Monday 25th, weather not to good again, wanted to go out on the bike and do 20 miles with 10 hard miles in the middle, after the first mile in the cold decided to cut that down to a blast around the town as hard as I could, when I looked at the watch when I got back a disappointing avg. Speed of 16.4 mph for the 10.6 miles covered, and I was still knackered!
Tuesday 26th, went to the gym for a quick session on the way home from work, did 10mins rowing, 10 mins running and 10 mins cycling, rowing was good managed 2720m.
Wednesday 27th, swim session, Mick put up a good session for us, total distance of about 2300m, main set was 400, 300, 200, 100 increasing pace for each set. More Rock Estate members back at swimming again was good to see.
Thursday 28th, 6 mile two bridges run from Gaff's, Local hotshot marathon man Potter, joined the run as part of his London preparation, he wanted to run at 6.45 mins/ mile pace,(his marathon target pace) and invited us to run with him for company, I managed to stay with him at that pace and hold a minimalist type of conversation, mostly he talked and I grunted, this was certainly the case after the 4 mile marker was past. Completed the 5.95 miles in 39.24 mins average pace 6.37 /mile. I will now give my heart rate readings, but think there may be a problem with my monitor, average HR 196 BPM with a max of 247 BPM I think in medical terms at my age I should be getting close to self combustion, must change a battery or something!
That was the warm up completed we were then off to the Gym for another killer circuit session, I was very slow at most of the exercises, cramp and general exhaustion mostly the problem, finished off with the usual demonstration of skills and killer technique on the basketball court, never mind a couple of pints was next on the activity list.
Friday 29th, good job I've done that core strength training, all that side splitting laughter watching local celebrity and thespian Liam Gentry and Sarah in pantomime, a good show I still can't believe how much Liam got into character, talk about in the zone, if he doesn't get an Oscar for that performance it'll be a travesty of justice.
The performance had a profound effect on the wife, Claire commented that Liam had a good singing voice, Praise indeed!! Personally I think she may be delusional.
Not good news for training came out to find more snow and Ice on the ground!
Saturday, January 30, 2010
Sunday, January 24, 2010
Not a good week
Not a good week for training, Saturday 16th went for a quick swim but nothing serious.
Sunday 17th, did the 7 mile x country route, not a fast pace, quite muddy and slippery under foot, not sure if the heart rate monitor is up the spout but heart rate apparently went up to 213bpm for a short period about 5 1/2 miles in, the other answer I thought of could be the very serious cold (Probably flu) that I've been fighting off.( I suspect probably would have hospitalised any normal person)
Monday, Tuesday & Wednesday took as rest days with lemsip
Thursday 21st, did the rock estate duathlon, 16 mile bike 6 mile run, took it easy for the first 1 1/2 laps on the bike then had a push at the end to see how I was feeling, decided it's much harder pushing a bike round on the roads again rather than sitting in the garage, never mind cleared out the breathing tubes, felt ok on the run not a fast pace overall but pushed towards the end, only managed 7.01 mins / mile overall, would usually run at about 6.45mins /m, heart rate again peaked at 203bpm this was approaching 2 miles, then settled to around 150-160 still high for the pace I am running but not worryingly.
Friday rest day
Saturday cross training all day, had to dig a soakaway then shovel about 4 tons of rubble into and out of a trailer, I'm not fit for manual work any more!
Sunday 17th, did the 7 mile x country route, not a fast pace, quite muddy and slippery under foot, not sure if the heart rate monitor is up the spout but heart rate apparently went up to 213bpm for a short period about 5 1/2 miles in, the other answer I thought of could be the very serious cold (Probably flu) that I've been fighting off.( I suspect probably would have hospitalised any normal person)
Monday, Tuesday & Wednesday took as rest days with lemsip
Thursday 21st, did the rock estate duathlon, 16 mile bike 6 mile run, took it easy for the first 1 1/2 laps on the bike then had a push at the end to see how I was feeling, decided it's much harder pushing a bike round on the roads again rather than sitting in the garage, never mind cleared out the breathing tubes, felt ok on the run not a fast pace overall but pushed towards the end, only managed 7.01 mins / mile overall, would usually run at about 6.45mins /m, heart rate again peaked at 203bpm this was approaching 2 miles, then settled to around 150-160 still high for the pace I am running but not worryingly.
Friday rest day
Saturday cross training all day, had to dig a soakaway then shovel about 4 tons of rubble into and out of a trailer, I'm not fit for manual work any more!
Friday, January 15, 2010
It's Thawing!!
Monday 11th, Back on the turbo trainer again for another 40 min session, all quite easy apart from a couple of efforts for 2 mins at a high cadence and increased resistance, not what you would call fun but hopefully will pay dividends in the spring.
Tuesday 12th, A REST DAY, played with bike, cleaning, polishing and giving it a gentle talking too and encouraging it to go fast, (not madness just mental conditioning)
Wednesday 13th, swim session, had a good session covered just over 2000m in total, can't remember exactly what we did, will try and make notes in future, finished with a timed 400m warm down, took me 7.22 mins which I was quite happy with after a hard session. Swimming is still not my forte.
Thursday 14th, started with a 6 mile fartlek run, this took 45.42 mins at an average 7.36ish mins/mile generally easy but put effort into the quicker sections, then onto the bike to the gym for circuit training for an hour, as usual killed me, when will circuits get easier? finished off with a game of basketball for half an hour for some light relief. re hydrated with a couple of pints of Guinness in the usual fashion.
Friday is another rest day, relaxing by the fire with a bottle of wine,
Tuesday 12th, A REST DAY, played with bike, cleaning, polishing and giving it a gentle talking too and encouraging it to go fast, (not madness just mental conditioning)
Wednesday 13th, swim session, had a good session covered just over 2000m in total, can't remember exactly what we did, will try and make notes in future, finished with a timed 400m warm down, took me 7.22 mins which I was quite happy with after a hard session. Swimming is still not my forte.
Thursday 14th, started with a 6 mile fartlek run, this took 45.42 mins at an average 7.36ish mins/mile generally easy but put effort into the quicker sections, then onto the bike to the gym for circuit training for an hour, as usual killed me, when will circuits get easier? finished off with a game of basketball for half an hour for some light relief. re hydrated with a couple of pints of Guinness in the usual fashion.
Friday is another rest day, relaxing by the fire with a bottle of wine,
Sunday, January 10, 2010
snow still on the ground.
Saturday 9th. Weather was still not good for training outside so went to the gym for a quick session, fortunately local sporting celebrity and thespian Liam Gentry was also taking time out from rehearsals and helped to push the pace along, we did 3 miles on the tread mill in 19.48 mins including a warm up for the first mile, then did a 20 min bike ride at a reasonable effort, sweated buckets, I think they must have turned the heating up in the gym in view of the weather outside, finished off with a quick swim to cool down.
Sunday 10th, once again the rock estate came up with a great idea "lets do a cross country run" so in the snow with a brisk northerly wind off we set for a 7 miler, down onto the marshes out to fishers row, following the river bank towards somerleyton and then back along the waveney way, a lovely run, very enjoyable with good company, 7 rock estaters turning out, we did a total of 7 miles. I averaged 8.15 /mile in a time of 57.36. Heart rate average was 156 bpm with a max of 201, I thought my max was about 170 bpm at present so need to down load the run to look at the graph to see if it was a glitch or actual, either that or I had a mild heart attack at some point, could have been the alcohol from the night before! Mark Potter made the run look easy with Joe skipper not letting him get away. I started feeling OK but ran out of steam for the last two miles, need to start planning my training for the upcoming season now.
Sunday 10th, once again the rock estate came up with a great idea "lets do a cross country run" so in the snow with a brisk northerly wind off we set for a 7 miler, down onto the marshes out to fishers row, following the river bank towards somerleyton and then back along the waveney way, a lovely run, very enjoyable with good company, 7 rock estaters turning out, we did a total of 7 miles. I averaged 8.15 /mile in a time of 57.36. Heart rate average was 156 bpm with a max of 201, I thought my max was about 170 bpm at present so need to down load the run to look at the graph to see if it was a glitch or actual, either that or I had a mild heart attack at some point, could have been the alcohol from the night before! Mark Potter made the run look easy with Joe skipper not letting him get away. I started feeling OK but ran out of steam for the last two miles, need to start planning my training for the upcoming season now.
Saturday, January 9, 2010
Still flippin cold!!
Wednesday 6th, Back to swimming this week, a very low turnout at the pool, probably the weather conditions, I had a good session not too hard for the first one back after Christmas, swam a total of about 2000m. need to focus more on swimming to be able to come out of the water with some energy left!!
Thursday 7th, 2 mile run in the snow to get to Circuit training, did a hard session following Steve, concentrating on doing sets properly rather than racing through. Must have done something right 2days on and my shoulders, stomach and legs are still aching! ended session with a 2 mile run home stopping at the Commodore at mid way for a swift half. Four members of the rock estate turned out for this one!!!
Friday 8th, went for a very gentle 30 min swim to try and loosen up my shoulders, didn't work still stiff!!
Have now started monitoring resting heart rate in the morning before ramping up the training for the summer, resting heart rate is currently about 43-45 bpm, I will use this to help monitor training intensity and give myself an excuse to rest if it goes up.
Thursday 7th, 2 mile run in the snow to get to Circuit training, did a hard session following Steve, concentrating on doing sets properly rather than racing through. Must have done something right 2days on and my shoulders, stomach and legs are still aching! ended session with a 2 mile run home stopping at the Commodore at mid way for a swift half. Four members of the rock estate turned out for this one!!!
Friday 8th, went for a very gentle 30 min swim to try and loosen up my shoulders, didn't work still stiff!!
Have now started monitoring resting heart rate in the morning before ramping up the training for the summer, resting heart rate is currently about 43-45 bpm, I will use this to help monitor training intensity and give myself an excuse to rest if it goes up.
Wednesday, January 6, 2010
Insomnia inspired!!!
Saturday 2nd, One of those strange mornings when somebody hits the wide awake switch at 4.30am, laid for 30 mins thinking I'd go back to sleep, then for some reason had a great idea, I know I'll go and ride the bike in the garage, I'm just wasting time laying here, so out I went for 1hr 10 mins of steady pedaling while waiting for every one to wake up. It's times like this when I wonder what it must be like to be obsessed!
Sunday 3rd, cross country run with the dog, very cold with snow on the ground, did 6.15 miles in 49.12 mins. average pace 7.59/mile, nice steady heart rate avg. 148 bpm. Out on the marshes on a day like this is great, what a beautiful part of the world we live in.
Monday rest day. (couldn't be assed)
Tuesday 5th, again snow and ice put me off venturing out in the dark so another 45 mins on the poxy turbo trainer, steady session mostly, did two efforts to max effort, heart rate up to 171 bpm, avg 138 bpm, saving grace was that Crockett was on form in this episode!!
Sunday 3rd, cross country run with the dog, very cold with snow on the ground, did 6.15 miles in 49.12 mins. average pace 7.59/mile, nice steady heart rate avg. 148 bpm. Out on the marshes on a day like this is great, what a beautiful part of the world we live in.
Monday rest day. (couldn't be assed)
Tuesday 5th, again snow and ice put me off venturing out in the dark so another 45 mins on the poxy turbo trainer, steady session mostly, did two efforts to max effort, heart rate up to 171 bpm, avg 138 bpm, saving grace was that Crockett was on form in this episode!!
Friday, January 1, 2010
The last sessions in 2009.
The last training sessions of 2009,
Christmas eve was a good session, not a hard or fast session but sociable, a good turnout from the Rock Estate, who all enjoyed a ride around Somerleyton, Ashby, Corton and through the town back to the commodore, Joe Drake was out on his first rock Estate ride and rode well, hitting the front on a couple of occasions, the next generation will soon be catching and overtaking the current riders, This was how the rides started out all those years ago, not riding past watering holes but stopping for light refreshment and mickey taking from the start.
Saturday 26th had to go out for a quick 4.2 mile run round the block to help clear the turkey and general over indulgence, ran at a steady 6.52 mins/ mile.
Sunday 27th went out on the mountain bike for 1hr 11mins covered 21.4 miles (average 17.8mph) average heart rate 138bpm, encouraging to feel relaxed and still be travelling at a reasonable speed on a mountain bike.
Tuesday 29th 45 mins on the turbo trainer, in a strange way I am beginning to enjoy riding a bike in the garage going nowhere watching TV.
wednesday 30th went to the gym for a change of scenery, about 1 1/2 hours, cycling, rowing, core strength, finishing with a quick swim and a sauna.
New years eve, a run from Southwold pier to the Clearmont pier along the beach, there were 11 takers for the last session of the year, the temperature was about 3 deg. with rain and hail showers, also a 25-30mph northerly wind which held the tide up and ensured wet feet for all within the first mile, this was probably the hardest session of the year, 9.88 miles took 1hr 19mins 37 sec. it seemed much longer!( a couple of the boys running would usually complete this distance in 1hr or under) an average speed of just 7.4 mph and an average heart rate of 156bpm ( max heart rate at present is about 170bpm) by the end I was frozen, knackered and got a blackened toe nail for my efforts, well done to all that completed this session in harsh conditions.
Now need to get back on the scales,(completing the above sessions I still managed to put on 5lbs), cut down on alcohol consumption and get back on the speed and fitness campaign.
2009 completed, bring on 2010 and more enjoyable training and racing.
Christmas eve was a good session, not a hard or fast session but sociable, a good turnout from the Rock Estate, who all enjoyed a ride around Somerleyton, Ashby, Corton and through the town back to the commodore, Joe Drake was out on his first rock Estate ride and rode well, hitting the front on a couple of occasions, the next generation will soon be catching and overtaking the current riders, This was how the rides started out all those years ago, not riding past watering holes but stopping for light refreshment and mickey taking from the start.
Saturday 26th had to go out for a quick 4.2 mile run round the block to help clear the turkey and general over indulgence, ran at a steady 6.52 mins/ mile.
Sunday 27th went out on the mountain bike for 1hr 11mins covered 21.4 miles (average 17.8mph) average heart rate 138bpm, encouraging to feel relaxed and still be travelling at a reasonable speed on a mountain bike.
Tuesday 29th 45 mins on the turbo trainer, in a strange way I am beginning to enjoy riding a bike in the garage going nowhere watching TV.
wednesday 30th went to the gym for a change of scenery, about 1 1/2 hours, cycling, rowing, core strength, finishing with a quick swim and a sauna.
New years eve, a run from Southwold pier to the Clearmont pier along the beach, there were 11 takers for the last session of the year, the temperature was about 3 deg. with rain and hail showers, also a 25-30mph northerly wind which held the tide up and ensured wet feet for all within the first mile, this was probably the hardest session of the year, 9.88 miles took 1hr 19mins 37 sec. it seemed much longer!( a couple of the boys running would usually complete this distance in 1hr or under) an average speed of just 7.4 mph and an average heart rate of 156bpm ( max heart rate at present is about 170bpm) by the end I was frozen, knackered and got a blackened toe nail for my efforts, well done to all that completed this session in harsh conditions.
Now need to get back on the scales,(completing the above sessions I still managed to put on 5lbs), cut down on alcohol consumption and get back on the speed and fitness campaign.
2009 completed, bring on 2010 and more enjoyable training and racing.
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