07/02/11 - 13/02/11
WHAT A WEEK, 100% COMPLETION OF HOURS AND SESSIONS!!
Monday was a rest day and I felt like a bit of a fraud as I hadn't done anything on Sunday and as such didn't feel like I deserved a rest. I did choose to have this day as a rest as I was working a 13 hour day and figured that trying to add a workout on top of it would be suicidal...
Tuesday was a brick session and this meant an indoor turbo session and then a run. I managed an hour easily on the turbo with a good heart rate, the only thing that started to suffer was my rear end on the saddle, however I am sure that given time it will get used to hours on a saddle. Jumped off the bike and straight into running shoes and headed off for my usual 5.5km route. I felt really good and the pace was higher than normal but this meant that the heart rate was out of zone 2 and heading to a high zone 3. I finished exhausted but energetic all at the same time. I checked my time and I had knocked 2 minutes off my best time for the 5.5km!
Wednesday has become my long swim day as I go to a OxfordTri swim session at Radley College for a hour and a half. I managed to swim my longest distance to date, 2950m, this included a 30 minute Time Trial and happily I managed to hit 1500m, which is what I was managing at the end of last season. My swimming is coming along nicely, I just need to to work on keeping my legs straight and not swinging out to the side like barn doors. I was also called one of the faster swimmers in the club by another member... I am hoping that by the next TT I will be able to swim a flat 2000m.
Thursday was another brick session and I put on Lance and his 7th TDF win and all the while staying in Zone 2, I managed 1:15 and then shot straight out for a 5.5km run. I did this run in 30 minutes flat which was 30 seconds slower than Tuesday. I was feeling alright but wasn't watching my pace and so could have gone a little quicker. I was running and as I was passing another runner heading the opposite direction, she greeted me by name... Now this confused the hell out of me as I recognised her voice but as she had a cap on I didn't get a good look at her face. I spent the next 15 minutes puzzling over this when it suddenly hit me who she was. It was the club chairmans sister, Caroline, who was is training for the London Marathon. I then passed her again on the return leg of the loop and managed to greet her by name this time... Finished the run feeling good. I would like to be able to get the loop down to 25 minutes and eventually 20minutes.
Friday was a swim session and I decided to give the coached club session a go... Wow did I suffer... The Wednesday session is a swim at your own pace and see how much of the set list you can do. The Friday session sees 7 swimmers in one lane and as soon as you touch the side the coach sends you off again. The emphasis was on kicking with supermans, alternate supermans, torpedoes etc etc. I really struggled and was moved to the back of the group. The Set then change to do some front crawl lengths and I was moved up to 2nd position. I was also told that I have an efficient stroke. I just clearly need to work on my kicking. I was exhausted by the end of this and had only swum 1800m...
Saturday was long ride day and so I put my clipless pedals on the mountain bike, wrapped up in multiple layers and headed out on the road, which was much better than sitting on an indoor trainer even if I was on a heavy mountain bike. I had been riding for about 20 minutes when I suddenly realised that the spare tube I had in my pocket was for my road bike...and as such I felt I needed to stay close to home and so in order to do the 2 hours of riding my program specified I ended up doing 3 laps of a rather dull course. I did manage to spend almost the entire 2 hours in the correct heart rate zone and maintained a cadence of approximately 100rpm... It felt fantatstic being out and I feel much more amped to start doing longer rides. The weather was also nice with the sun pokong its head out and the wind just letting a little breeze flow along the road.
Sunday and the weather looked awful. It wasn't very cold but it was wet and windy and very very grey. I had a hour long run planned and I wasn't feeling very enthusiastic, but that all changed as soon as I hit the road. I set my Garmin to beep when I left Zone 2 and hid my pace. I ran most of the run in the right zone and although I felt slow I managed a respectable 10km in 1hour. I am still having problems with my bowel and bladder wanting to void themselves the moment I start running. I got home and felt really good, so good that I felt as if I could have gone on and run another 5kms. I jumped on my indoor bike and spun the legs for 15 minutes in an active cool down and to try get rid of the lactic acid. By the end of this session I had done it, I had hit my training programs expected hours...YES.
So all in all a much MUCH better week than the previous 2.
Tuesday was a brick session and this meant an indoor turbo session and then a run. I managed an hour easily on the turbo with a good heart rate, the only thing that started to suffer was my rear end on the saddle, however I am sure that given time it will get used to hours on a saddle. Jumped off the bike and straight into running shoes and headed off for my usual 5.5km route. I felt really good and the pace was higher than normal but this meant that the heart rate was out of zone 2 and heading to a high zone 3. I finished exhausted but energetic all at the same time. I checked my time and I had knocked 2 minutes off my best time for the 5.5km!
Wednesday has become my long swim day as I go to a OxfordTri swim session at Radley College for a hour and a half. I managed to swim my longest distance to date, 2950m, this included a 30 minute Time Trial and happily I managed to hit 1500m, which is what I was managing at the end of last season. My swimming is coming along nicely, I just need to to work on keeping my legs straight and not swinging out to the side like barn doors. I was also called one of the faster swimmers in the club by another member... I am hoping that by the next TT I will be able to swim a flat 2000m.
Thursday was another brick session and I put on Lance and his 7th TDF win and all the while staying in Zone 2, I managed 1:15 and then shot straight out for a 5.5km run. I did this run in 30 minutes flat which was 30 seconds slower than Tuesday. I was feeling alright but wasn't watching my pace and so could have gone a little quicker. I was running and as I was passing another runner heading the opposite direction, she greeted me by name... Now this confused the hell out of me as I recognised her voice but as she had a cap on I didn't get a good look at her face. I spent the next 15 minutes puzzling over this when it suddenly hit me who she was. It was the club chairmans sister, Caroline, who was is training for the London Marathon. I then passed her again on the return leg of the loop and managed to greet her by name this time... Finished the run feeling good. I would like to be able to get the loop down to 25 minutes and eventually 20minutes.
Friday was a swim session and I decided to give the coached club session a go... Wow did I suffer... The Wednesday session is a swim at your own pace and see how much of the set list you can do. The Friday session sees 7 swimmers in one lane and as soon as you touch the side the coach sends you off again. The emphasis was on kicking with supermans, alternate supermans, torpedoes etc etc. I really struggled and was moved to the back of the group. The Set then change to do some front crawl lengths and I was moved up to 2nd position. I was also told that I have an efficient stroke. I just clearly need to work on my kicking. I was exhausted by the end of this and had only swum 1800m...
Saturday was long ride day and so I put my clipless pedals on the mountain bike, wrapped up in multiple layers and headed out on the road, which was much better than sitting on an indoor trainer even if I was on a heavy mountain bike. I had been riding for about 20 minutes when I suddenly realised that the spare tube I had in my pocket was for my road bike...and as such I felt I needed to stay close to home and so in order to do the 2 hours of riding my program specified I ended up doing 3 laps of a rather dull course. I did manage to spend almost the entire 2 hours in the correct heart rate zone and maintained a cadence of approximately 100rpm... It felt fantatstic being out and I feel much more amped to start doing longer rides. The weather was also nice with the sun pokong its head out and the wind just letting a little breeze flow along the road.
Sunday and the weather looked awful. It wasn't very cold but it was wet and windy and very very grey. I had a hour long run planned and I wasn't feeling very enthusiastic, but that all changed as soon as I hit the road. I set my Garmin to beep when I left Zone 2 and hid my pace. I ran most of the run in the right zone and although I felt slow I managed a respectable 10km in 1hour. I am still having problems with my bowel and bladder wanting to void themselves the moment I start running. I got home and felt really good, so good that I felt as if I could have gone on and run another 5kms. I jumped on my indoor bike and spun the legs for 15 minutes in an active cool down and to try get rid of the lactic acid. By the end of this session I had done it, I had hit my training programs expected hours...YES.
So all in all a much MUCH better week than the previous 2.
So week 6 in number
207.55kms covered!!
9:03:47 time spent exercising
... and I did more than survive, so bring on week 7
W
Well done that man.
ReplyDeleteThats fantastic, well done/ Good luck for the coming week. Really proud of you
ReplyDelete