Christmas is about to come and go again, generally I like this time of year, a couple of weeks off work, this year even the weather is being kind and we've had the shortest day so summer is on the way again!!
I find it's good for me to go out drink and eat to excess at every opportunity and put on a few pounds, in January when I get back on the scales and get the harsh reality staring back at me it's a good motivational tool to get back out and train,
This year the holiday period started well in the week before Christmas I did a few good run and bike sessions, and went to the gym also.
the next week started well but then I developed a serious case of Flu or some other life threatening disease which stopped me doing anything for a couple of days but I guess it's good to get the cold out of the way when training is only ticking over anyway.
Once the new year hangover has cleared I will be back into serious training, I am planning to have a go at the Fritton Off road duathlon at the end of February, and need to get some more quality run miles in and start some speed sessions off the bike on a Thursday night.
Not a very informative blog once again but will try and be more informative in future, I now need to go and think about my new year promises I will make to myself and suitable punishment if I fail to stick to them, all in the persuit of a race victory in 2012!!!!
Saturday, December 31, 2011
Sunday, December 11, 2011
An easy week.
I wanted to have an easy week as my legs were feeling tired, at this stage in the season I don't want to push to hard and hurt myself or come into peak fitness at about the end of January.
So Monday I did the usual Bike ride the weather was colder so out with the big gloves and a hat, once under way the temperature was OK, we did 30.8 miles at an easy pace I did most of the ride over geared to try and put some strength in my legs,
Tuesday I went for an 8 mile run at an easy pace didn't use a watch just ran at what felt like an easy pace.
Wednesday was the last night for now I had to work, next week I plan to start the swim session at St Felix, hopefully that will kick start my swimming again for the winter.
Thursday I did the usual bike ride to start although the weather turned for the worse about half way round the first lap the heavens opened and we were properly soaked it was good training for triathlon as was like open water swimming and biking at the same time with no need for transition, the pace on the bike was slower than usual due to the wind and rain, off the bike I found myself on my own for the run as the rest of the boys decided to call it a night and go home for dry clothes, I changed my socks and went for a run although didn't get far I only did a mile and decided to go home for shower, well I was planning to have an easy week anyway!!!
Friday I didn't do anything other than drive the car and ferry kids about.
Saturday went for a run in the morning with Joe, we did 1.75 miles as a fartlek session then a couple of 400m reps Joe set a good pace on the reps at 85 seconds per rep. Then out for a ride on the MTB with a few of the lads round a slightly shorter River Hundred route, a total of about 25 miles at a steady pace.
Sunday I went sailing, there was a bit of a breeze so enough to do a bit of hiking which I'll put down as core strength training!
The end of an easy week, legs to be honest don't feel any better so I'll get back on with training as usual next week, 1 more week at work before the Christmas holiday and hopefully a bit more time to get some decent training sessions in. If the weather continues as it is at the moment I may even get on the Turbo trainer for a session in a strange way I'm looking forward to getting a good sweat on and catching up with some dvd watching, Crocket and Tubbs haven't been out of the box yet this year!
So Monday I did the usual Bike ride the weather was colder so out with the big gloves and a hat, once under way the temperature was OK, we did 30.8 miles at an easy pace I did most of the ride over geared to try and put some strength in my legs,
Tuesday I went for an 8 mile run at an easy pace didn't use a watch just ran at what felt like an easy pace.
Wednesday was the last night for now I had to work, next week I plan to start the swim session at St Felix, hopefully that will kick start my swimming again for the winter.
Thursday I did the usual bike ride to start although the weather turned for the worse about half way round the first lap the heavens opened and we were properly soaked it was good training for triathlon as was like open water swimming and biking at the same time with no need for transition, the pace on the bike was slower than usual due to the wind and rain, off the bike I found myself on my own for the run as the rest of the boys decided to call it a night and go home for dry clothes, I changed my socks and went for a run although didn't get far I only did a mile and decided to go home for shower, well I was planning to have an easy week anyway!!!
Friday I didn't do anything other than drive the car and ferry kids about.
Saturday went for a run in the morning with Joe, we did 1.75 miles as a fartlek session then a couple of 400m reps Joe set a good pace on the reps at 85 seconds per rep. Then out for a ride on the MTB with a few of the lads round a slightly shorter River Hundred route, a total of about 25 miles at a steady pace.
Sunday I went sailing, there was a bit of a breeze so enough to do a bit of hiking which I'll put down as core strength training!
The end of an easy week, legs to be honest don't feel any better so I'll get back on with training as usual next week, 1 more week at work before the Christmas holiday and hopefully a bit more time to get some decent training sessions in. If the weather continues as it is at the moment I may even get on the Turbo trainer for a session in a strange way I'm looking forward to getting a good sweat on and catching up with some dvd watching, Crocket and Tubbs haven't been out of the box yet this year!
Tuesday, December 6, 2011
Into December already.
Blimey December already and we've only just started getting the cold weather. another solid weeks training completed although still no sign of a swim session.
Monday 28th November 1hr 40 mins out on the bike, a gentle ride out around Beccles, 29.5 miles at a nice easy pace, a couple of efforts but nothing serious.
Tuesday I went to the gym for a quick session, did a run increasing pace starting at 8.5 mph for 0.5 mile, up to 9 for the second 0.5 mile, 9.5 mph for a mile then 10 mph for 0.5 miles, 11 mph for 0.25 miles and 12 mph for the last 0.25 all felt quite comfortable will try and increase the speed earlier in future to run further faster.
Finished with a mile on the rowing machine to warm down.
Wednesday had to work late so rest day.
Thursday did a slightly shorter 20 mile bike ride then into a 7 mile X country run out on the river bank and Waveney way towards Somerleyton, headlights were a must but a good fun run, nice easy pace to try and minimise the risk of ankle injury. good fun running X country in the dark with a good crowd of mates.
Friday did an easy 4 mile run had stiff legs, only about 8.20 mpm pace.
Saturday only managed to find about 15 mins spare so did a quick spin on the turbo trainer.
Sunday went out for a bike ride, did 24.8 miles in 1hr 14 mins avg just under 20 mph, still had heavy legs.
I think I may need an easy week next week to let my legs recover, feeling a bit fatigued and no spring in my stride at the moment, have now done about 6 weeks reasonably solid training so a rest week may be beneficial, just need to learn how to go easy and not treat every session as a race against the clock.
Monday 28th November 1hr 40 mins out on the bike, a gentle ride out around Beccles, 29.5 miles at a nice easy pace, a couple of efforts but nothing serious.
Tuesday I went to the gym for a quick session, did a run increasing pace starting at 8.5 mph for 0.5 mile, up to 9 for the second 0.5 mile, 9.5 mph for a mile then 10 mph for 0.5 miles, 11 mph for 0.25 miles and 12 mph for the last 0.25 all felt quite comfortable will try and increase the speed earlier in future to run further faster.
Finished with a mile on the rowing machine to warm down.
Wednesday had to work late so rest day.
Thursday did a slightly shorter 20 mile bike ride then into a 7 mile X country run out on the river bank and Waveney way towards Somerleyton, headlights were a must but a good fun run, nice easy pace to try and minimise the risk of ankle injury. good fun running X country in the dark with a good crowd of mates.
Friday did an easy 4 mile run had stiff legs, only about 8.20 mpm pace.
Saturday only managed to find about 15 mins spare so did a quick spin on the turbo trainer.
Sunday went out for a bike ride, did 24.8 miles in 1hr 14 mins avg just under 20 mph, still had heavy legs.
I think I may need an easy week next week to let my legs recover, feeling a bit fatigued and no spring in my stride at the moment, have now done about 6 weeks reasonably solid training so a rest week may be beneficial, just need to learn how to go easy and not treat every session as a race against the clock.
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