Half term has been a good training period putting me back on the road to fitness,
Iv'e had some good sessions on the bike and even managed to get a few run miles in the week went as follows:
Monday- X country run at Southwold out on the marshes, ran at an easy pace for 7.4 miles avg was 7.58 mpm.
Tuesday- went out on the road bike as the weather broke a little and the roads were dry, Round the island ride 25.9 miles at a steady reasonably hard effort all the way average speed was 21.1 mph.
Wednesday- swim session 1hr 15mins a total of 3000m
Thursday- I went out at just after 3pm on the road bike and did 30.8 miles in 1hr 37 mins at a steady pace averaged 19mph and HR average was 140bpm then home for a quick refuel and rest before the usual Thursday night ride and run, none of the other boys turned out so I was on my own which was not good as I soon convinced myself that 1 lap round the town and the 2 bridges run would be sufficient,probably a good thing after the lap round the town on the bike pushing quite hard my legs died in the last 3 miles of the run, the 10.8 miles on the bike was done at an average 19.5 mph in 33 mins and the run was done at an average 6.54 mpm for the 5.9 miles
Friday- Went for an easy bike ride with Joe and my Dad round the river Hundred route, this was 28.34 miles in 2hrs 12 mins.
Saturday- did run with Joe for 2 miles then carried on for another 2.7 miles on my own all done at an easy pace.
Sunday- did a bike ride out to Bungay and back, generally an easy ride with a few hard efforts over the Bungay hills, the ride was 37.32 miles done in 2.09.17
A good week to help me get back to fitness, a good few base miles completed and a few hard efforts, I ran a total of 18 miles and rode 134 on the bike.
Really enjoyable the only down side is that next week I am giving up chocolate and biscuits for lent, hopefully will loose some weight but will probably be a bit more irritable!!
Monday, February 20, 2012
Monday, February 13, 2012
Back into Running
This week I've been getting back into some running I haven't done to much recently so started easily with a X country the week panned out as follows:
Monday, X country run on the waveney way in the snow again, a total of 6.2 miles in 56 mins avg. 8.29 mins per mile.
Tuesday rested again
Wednesday, swim at St. Felix 1hr 15 mins, did a total of 3350m including a 400m in 6.30 after 1900m already swum, not startling by any means but stamina must be improving.
Thursday, as the pavements were still a bit icy we decided it was safest to ride only so did about 30 miles at a steady pace, not to sure of exact data as the battery went flat on the garmin, all felt OK reasonably strong.
Friday went to the gym and did a treadmill run of 4 miles in 26.20 increasing the pace through the run to finish flat out on the machine at 13mph. felt good strong all the way, then finished off with a session on the rower which came hard as I haven't rowed for over a year.
Saturday, went for a gentle ride on the MTB for 40 mins all done at an easy pace avg 17 mph.
Sunday, did a run on the pavement down the seafront and back a total of 7.9 miles in 54.14 mins. avg pace was 6.55 mpm, mile splits were even through the run after a slow start, mile 1 was 7.24, then 7.08, 6.47, 6.48, 6.45, 6.46, 7.03, 6.39. happy with that at the moment felt good all the way round once my legs had loosened up.
A good solid week for me to build off again a bit of speed work on the tread mill is good to get my legs turning over a bit quicker, I am more enthused about getting out again now I have no issues to stop me now's the time to get race fit for the season!!!
Monday, X country run on the waveney way in the snow again, a total of 6.2 miles in 56 mins avg. 8.29 mins per mile.
Tuesday rested again
Wednesday, swim at St. Felix 1hr 15 mins, did a total of 3350m including a 400m in 6.30 after 1900m already swum, not startling by any means but stamina must be improving.
Thursday, as the pavements were still a bit icy we decided it was safest to ride only so did about 30 miles at a steady pace, not to sure of exact data as the battery went flat on the garmin, all felt OK reasonably strong.
Friday went to the gym and did a treadmill run of 4 miles in 26.20 increasing the pace through the run to finish flat out on the machine at 13mph. felt good strong all the way, then finished off with a session on the rower which came hard as I haven't rowed for over a year.
Saturday, went for a gentle ride on the MTB for 40 mins all done at an easy pace avg 17 mph.
Sunday, did a run on the pavement down the seafront and back a total of 7.9 miles in 54.14 mins. avg pace was 6.55 mpm, mile splits were even through the run after a slow start, mile 1 was 7.24, then 7.08, 6.47, 6.48, 6.45, 6.46, 7.03, 6.39. happy with that at the moment felt good all the way round once my legs had loosened up.
A good solid week for me to build off again a bit of speed work on the tread mill is good to get my legs turning over a bit quicker, I am more enthused about getting out again now I have no issues to stop me now's the time to get race fit for the season!!!
Monday, February 6, 2012
Back in training
Oh yes, my back is as good as fixed, knee is healing up nicely and I think I've just about run out of excuses for not training properly.
Last week I even did a session on the turbo trainer, rather than go out in the elements and risk hurting myself again, I have to say I quite enjoyed it I only did about 50 minutes and then went for a slow jog round the block.
Swimming was good this week we did about 3000m in total on Wednesday night with a timed 400m at the end of the main set which didn't go to badly, I maintained a steady pace and even managed to speed up slightly for the last 75m.
I haven't been out on the bike this week due to the weather conditions but did go round to the gym and did a TT on the exercise bike, started fairly steady and tried to build pace through the ride, total time was 26 minutes so not startling speed, but did finish strongly upping the resistance and cadence for the last 3 miles, the machine reading an average speed foe the last 3 miles of about 26 mph, I need to do more of these sessions to try and learn better pacing for a TT rather than going out to fast and dying by half way.
Sunday I went for a X country run out on the marsh in the snow, I had a great time trying to work out what all the animal tracks were, not conducive to fast running but good to get and do a steady run to get my legs going again, I did a total of 6.5 miles at a very easy pace and look forward to getting back into running again.
This week I plan to start training properly again and may even try seriously to loose a few pounds to make running a bit easier, I've been trying since Christmas and not lost anything yet!!!
Last week I even did a session on the turbo trainer, rather than go out in the elements and risk hurting myself again, I have to say I quite enjoyed it I only did about 50 minutes and then went for a slow jog round the block.
Swimming was good this week we did about 3000m in total on Wednesday night with a timed 400m at the end of the main set which didn't go to badly, I maintained a steady pace and even managed to speed up slightly for the last 75m.
I haven't been out on the bike this week due to the weather conditions but did go round to the gym and did a TT on the exercise bike, started fairly steady and tried to build pace through the ride, total time was 26 minutes so not startling speed, but did finish strongly upping the resistance and cadence for the last 3 miles, the machine reading an average speed foe the last 3 miles of about 26 mph, I need to do more of these sessions to try and learn better pacing for a TT rather than going out to fast and dying by half way.
Sunday I went for a X country run out on the marsh in the snow, I had a great time trying to work out what all the animal tracks were, not conducive to fast running but good to get and do a steady run to get my legs going again, I did a total of 6.5 miles at a very easy pace and look forward to getting back into running again.
This week I plan to start training properly again and may even try seriously to loose a few pounds to make running a bit easier, I've been trying since Christmas and not lost anything yet!!!
Wednesday, February 1, 2012
Another minor setback.
I felt this week as though I could start to get back into some serious training again, back is feeling much better and I even managed to run round the block without any more pain than usual.
Swimming has been improving slowly even though I am only doing 1 proper session per week and a 20 minute muck about with the kids at BHV, I am starting to feel a little stronger and swim stamina is improving, now need to work on power and efficiency to improve my speed, I am relying on Mick and Brian to sort my swim out in 75 minutes per week training, I would like to be able to do a 400m pool swim in 5.45-6 minutes.
On the bike I am feeling confident, I haven't missed a great deal of bike sessions but have not been able to give them full effort recently, but am happy with my pace at this time of year.
Running is not happening at the moment it's been about 3-4 weeks since my last proper run session, I was planning to start on Tuesday evening but unfortunately fell off the MTB on Monday night when I hit an Icy patch of road, no serious injuries incurred but took the skin off my knee which is a bit sore now it's starting to heal, shouldn't take long before this one is fixed but I am hoping the saying isn't true and these things come in three's if the temperature stays as it is I may have to get on the turbo trainer.
It's now only just over 3 weeks until the Fritton off road duathlon so need to get back into running properly, another week missed and the start of the Tri season is getting closer, no more injuries needed just solid training sessions,
Hopefully a more positive report next week!!
Swimming has been improving slowly even though I am only doing 1 proper session per week and a 20 minute muck about with the kids at BHV, I am starting to feel a little stronger and swim stamina is improving, now need to work on power and efficiency to improve my speed, I am relying on Mick and Brian to sort my swim out in 75 minutes per week training, I would like to be able to do a 400m pool swim in 5.45-6 minutes.
On the bike I am feeling confident, I haven't missed a great deal of bike sessions but have not been able to give them full effort recently, but am happy with my pace at this time of year.
Running is not happening at the moment it's been about 3-4 weeks since my last proper run session, I was planning to start on Tuesday evening but unfortunately fell off the MTB on Monday night when I hit an Icy patch of road, no serious injuries incurred but took the skin off my knee which is a bit sore now it's starting to heal, shouldn't take long before this one is fixed but I am hoping the saying isn't true and these things come in three's if the temperature stays as it is I may have to get on the turbo trainer.
It's now only just over 3 weeks until the Fritton off road duathlon so need to get back into running properly, another week missed and the start of the Tri season is getting closer, no more injuries needed just solid training sessions,
Hopefully a more positive report next week!!
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