Frost again so another turbo session:
20 min w/u
20 mins hard (in big ring)
20 min w/d
Feeling pretty good on the bike but sick of not going out properly.
Getting a cold thanks to Kirsty...
Sunday, 31 January 2010
30th Jan - Run & Bike
Damn snow still stopping proper riding:
30 min easy run (no ITB or foot pain (3-4 miles approx)).
Turbo:
15 min w/u
30 min single leg drills
10 min smooth pedal
30 min (2 mins hard 3 mins easy)
10 min w/d
Longest I've been on a Turbo for, BORING.
30 min easy run (no ITB or foot pain (3-4 miles approx)).
Turbo:
15 min w/u
30 min single leg drills
10 min smooth pedal
30 min (2 mins hard 3 mins easy)
10 min w/d
Longest I've been on a Turbo for, BORING.
28th Jan - Swim
Swim session with Mike:
500m w/u
450m drills
450m breathing drills (3,5,7)
10 * 100m off 1.55 mins
50m break
10 * 100m off 1.55 mins (with paddles)
200m Breast, Butterfly and Back
Total Dist: 3700m
Swimming is feeling really strong at the moment, could have easily gone off 1.45 mins which is such a massive improvement on last year (about 2.10 mins).
500m w/u
450m drills
450m breathing drills (3,5,7)
10 * 100m off 1.55 mins
50m break
10 * 100m off 1.55 mins (with paddles)
200m Breast, Butterfly and Back
Total Dist: 3700m
Swimming is feeling really strong at the moment, could have easily gone off 1.45 mins which is such a massive improvement on last year (about 2.10 mins).
Wednesday, 27 January 2010
27th Jan - Bike
am: 1 hour on turbo:
1o mins w/u, 10 mins single leg drills, 10 mins focusing on full pedal stroke, 10 mins TT, 2.5 mins easy, 5 min TT, 2.5 mins easy, 5 mins single leg drill, 5 mins w/d.
Enjoying the Turbo a lot more now.
1o mins w/u, 10 mins single leg drills, 10 mins focusing on full pedal stroke, 10 mins TT, 2.5 mins easy, 5 min TT, 2.5 mins easy, 5 mins single leg drill, 5 mins w/d.
Enjoying the Turbo a lot more now.
26th Jan - Run & Gym
2 mile run, foot still quite sore from velodrome, seemed to warm up into it though.
Gym session, legs and core.
Gym session, legs and core.
Monday, 25 January 2010
25th Jan - Bike & Swim
am:
1 hour on the turbo; 10 min w/u, 10 * 2 min hard 2 min easy, 5 min w/d.
pm:
Swimming with SLH:
250m w/u
400m Drills
10 * 150m - v. fast
A really tough session, do feel like Im holding my own a little more in the fast lane now.
1 hour on the turbo; 10 min w/u, 10 * 2 min hard 2 min easy, 5 min w/d.
pm:
Swimming with SLH:
250m w/u
400m Drills
10 * 150m - v. fast
A really tough session, do feel like Im holding my own a little more in the fast lane now.
Saturday, 23 January 2010
23rd Jan - Bike
Addiscombe ride with Mike.
40 miles - 2.20 hours.
Would have been longer but Mike got mulitple punctures until he used up all my innertubes so had to get a lift home!! Mission
Feeling very strong up to then, biking is coming along, now need to extend the distance.
2nd in the 18mph sprint.
40 miles - 2.20 hours.
Would have been longer but Mike got mulitple punctures until he used up all my innertubes so had to get a lift home!! Mission
Feeling very strong up to then, biking is coming along, now need to extend the distance.
2nd in the 18mph sprint.
Thursday, 21 January 2010
Wednesday, 20 January 2010
20th Jan - Gym
Chest Session:
5 min row
5 * 25 Chest Press
3 * 25 Chest Fly
5 * 20 Press ups
5 * 25 Torso twists
6 * 25 stomach
5 min stretch
5 min row
5 * 25 Chest Press
3 * 25 Chest Fly
5 * 20 Press ups
5 * 25 Torso twists
6 * 25 stomach
5 min stretch
Tuesday, 19 January 2010
19th Jan - Gym
10 min w/u on X-trainer
3 * 10 min on x-trainer, 10 min on bike (V hard, HR around 170-180bpm)
5 min w/d on X-trainer
3 * 10 min on x-trainer, 10 min on bike (V hard, HR around 170-180bpm)
5 min w/d on X-trainer
Monday, 18 January 2010
18th Jan - Gym
10 min w/u on x-trainer
2000m row (8.16 mins)
3 * 25 pull up (weights)
4 * 25 Lat pull down (max 30kg)
3 * 25 back (pull up)
2 * 25 reverse fly
3 * 25 stomach twists (5kg)
10 min w/d on x-trainer
Good solid session. No pain in right foot from crash.
2000m row (8.16 mins)
3 * 25 pull up (weights)
4 * 25 Lat pull down (max 30kg)
3 * 25 back (pull up)
2 * 25 reverse fly
3 * 25 stomach twists (5kg)
10 min w/d on x-trainer
Good solid session. No pain in right foot from crash.
17th Jan - Bike
Ride out to Boxhill via Epsom. (two times up boxhill). 36 miles (ave speed 15mph).
Pretty slow in first hour but then picked up and averaged 18mph in second hour and a bit (after boxhill). Really enjoyed myself.
Pretty slow in first hour but then picked up and averaged 18mph in second hour and a bit (after boxhill). Really enjoyed myself.
16th Jan - Bike
46 mile ride with addiscombe out to Charlwood.
Without doubt the toughest ride of my life. so wet with a freezing windchill, entire body was numb. Brilliant fun though, glad I went. Just under 3 hours.
Without doubt the toughest ride of my life. so wet with a freezing windchill, entire body was numb. Brilliant fun though, glad I went. Just under 3 hours.
Friday, 15 January 2010
14th Jan - Run
7 mile run in the snow at lunch - 50 mins
Foot is really painful from the crash, think I need to rest for a couple of weeks.
Hurts even to walk.
Foot is really painful from the crash, think I need to rest for a couple of weeks.
Hurts even to walk.
Thursday, 14 January 2010
13th Jan - Bike (T)
1 hour on the turbo as foot is still hurting from the crash.
10 min w/u
10*1min single leg drills
5 min easy, 5 min hard, 5 min med, 5min hard, 5 min med, 10 min hard, 5 min easy
10 min w/u
10*1min single leg drills
5 min easy, 5 min hard, 5 min med, 5min hard, 5 min med, 10 min hard, 5 min easy
Wednesday, 13 January 2010
11th Jan - Gym
Gym session:
10 min w/u on X-trainer
8 * 25 Full lat pull down
2 * 25 Chest fly
3 * 25 Shoulder Press
5 * 25 leg press (single and double)
2 * 25 ITB strengthening.
10 min w/u on X-trainer
8 * 25 Full lat pull down
2 * 25 Chest fly
3 * 25 Shoulder Press
5 * 25 leg press (single and double)
2 * 25 ITB strengthening.
Monday, 11 January 2010
9th Jan - Run
7 mile run with the lady. cross country in pretty deep snow. Medium pace made harder by snow.
8th Jan - Bike (Velodrome)
3 hours on the Velodrome in Southampton.
Really good fun, hard work in the cold.
Crashed which was actually quite good fun. Got a nice big friction burn on my hip!
Really good fun, hard work in the cold.
Crashed which was actually quite good fun. Got a nice big friction burn on my hip!
7th Jan - Swim
500m - W/U
450m Drills
10 * 100m off 1.50 mins (with paddles)
450m breathing drills (3,5,7 stroke)
10 * 100m off 1.50 mins. (ave. 1.40)
400m w/d
Feeling pretty strong, still had quite a high level of strength at the end. Pretty pleased.
450m Drills
10 * 100m off 1.50 mins (with paddles)
450m breathing drills (3,5,7 stroke)
10 * 100m off 1.50 mins. (ave. 1.40)
400m w/d
Feeling pretty strong, still had quite a high level of strength at the end. Pretty pleased.
Wednesday, 6 January 2010
6th Jan - Run
10 mile XC run withMike
Selsdon - Riddlesdown - Whytleafe - Succombs hill - Sanderstead - Selsdon
1.25 hours
Really hard run in the snow, thighs felt raw from last night but everything else behaving.
Selsdon - Riddlesdown - Whytleafe - Succombs hill - Sanderstead - Selsdon
1.25 hours
Really hard run in the snow, thighs felt raw from last night but everything else behaving.
5th Jan - Gym
Gym session with Mike.
10 min hills on treadmill
6 * 25 reps 20,40,50,50,40,25kg on each leg. Right leg is starting to get much stronger.
10 min on x-trainer
5 min on stepper
10 min hills on treadmill
6 * 25 reps 20,40,50,50,40,25kg on each leg. Right leg is starting to get much stronger.
10 min on x-trainer
5 min on stepper
4th Jan - Swim
SLH training. Middle lane as still feeling a little coldy.
200m w/u
800m drills
9 * 100m (my 100m 1.25 mins, rest around 1.45 mins with 20 sec recovery).
200m w/u
800m drills
9 * 100m (my 100m 1.25 mins, rest around 1.45 mins with 20 sec recovery).
3rd Jan - Brick
45 mins interval on turbo followed by 45 mins easy run.
Bike was pretty hard especially with a cold. Run was fine, legs are feeling really good, f'ing cold though, t shirt and leggings. not ideal.
Bike was pretty hard especially with a cold. Run was fine, legs are feeling really good, f'ing cold though, t shirt and leggings. not ideal.