Tuesday 30 November 2010

29th Nov - Swim

purley pool swim

400m w/u
200m kicks
150m drills
1500m (6-7/10 effort)

Total Dist: 2250m

Feeling ok, need to swim twice a week.

Monday 29 November 2010

28th Nov - Run

20 min run with K, up to purley beaches, knee started to play up towards the end.

26th nov - Bike

30 minute turbo, 5 min w/u, 20 min hard, 5 min w/d

25th Nov - Brick

50 mins on turbo,
5 min w/u

(HR over 180 on hard efforts)

1 min hard, 1 min easy
2 min hard, 2 min easy
3 , 3
4,4
4,4
3,3
2,2
1,1

Followed by 20 min run.

Very very tough session, felt like i was going to be sick towards the end.

23rd Nov - Bike

30 mins on turbo

22nd Nov - Swim & Run

400m w/u
600m drills
5 * 100m Hard with 5 breath break
10 * 50m V Hard with5 breath break.

Feeling fine but not really up for swimming at the moment.

21st Nov - Bike

30 minutes on the turbo, legs were tired but all OK.

20th Nov - Bike

Ride with Addiscombe,

Went ahead of training group with Ed but got caught in Merstham. Kept with them up Reigate Steps and on to Rusper Hill. Fell off the back there as knee was playing up. Really pleased with how strong i felt, felt completely at ease, sessions were hard on the front but my longest training ride yet. averaged about 25mph for that bit.

On way back knee was playing up again. Did whole effort on the front from Cafe to Reigate (10 milesish) with a group of about 30 people following me. averaged 21mph and felt really really strong. let them go after that as another big hill which my knee is hating.

Knee ached for a day after but not as bad as before.

Total Distance 45 miles

18th Nov - Bike

30 mins on Turbo

18th Nov - Bike

60 mins on turbo trainer.

5 min w/u

50 mins hard, (Av BPM 175)

5 min w/d

16th Nov - Bike

30 mins on the turbo trainer. 5 min w/u, 20 mins above 170bpm, 5 min w/d.

Tuesday 16 November 2010

15th Nov - Swim

Purley pool session:

400m warm up
600m TI drills
1000m hard with baggy T-Shirt on, felt reasonably good considering the week break i've had. pushed hard throughout. 18 min time roughly.

14th Nov - Bike

Turbo session.

5 min w/u
13 min at 168 HR average
7 min at 179 HR average
5 min w/d

Feeling very good again, able to comfortably hold a very decent HR. have noticed that it takes about 12-15 minutes for my HR to regulate and for the muscles to feel strong. So need to somehow incorporate this into my warm up.

13th Nov - Run

Run to purley pool to go swimming (not open). 1- 2 miles

Knee was stiff during run but not particuarly after, need to up the distance.

11th Nov - Bike

1 hour session on turbo

5 min warm up.
4* 15 min HR as follows:

163 bpm
165 bpm
167 bpm
170 bpm

Final max test took me up to about 190 bpm and then ran out of resistance on turbo setting!

Getting stronger but need a lot more work.

10th Nov - bike

30 minutes on turbo (15 mins hard)

Tuesday 9 November 2010

8th Nov - Bike

Suffer fest DVD with Paul

16 minute warm up
10 min interval 1 min hard 1 min medium
3 * 8 min efforts with 4 min easy.

267 W
266 W
280 W

Average 271 W

Total time 1.06 hours

5th Nov - Run

3 mile run, low level aggravation of my right knee.

Wednesday 3 November 2010

2nd Nov - Bike (Power Test) New PB

Power test with Paul.

15-20 minute warm up.

30 minutes power test.

average wattage 247.6 watts (245 bpm previously)
average HR 173 bpm (185 bpm previously)
average cadence 93 (103 previously)

Although not a crazy increase in wattage the HR and cadence are both down on the prior test which is a plus.

1st Nov - Bike and Swim (New PB)

30 minutes easy on the turbo.

final TI session with SLH focusing on drills.

finished with a 400m TT. Absolutely killed myself and got 5.44 mins a new PB (previously 6.03 mins). Pleased and I am no where near at my top swim fitness so fingers crossed next season i should be in good shape.

31st Oct - Run (Knee)

tried to run on the knee but after 0.5km it wasn't having any of it. so back to exercises.

30th Oct - Bike (T)

30 minute turbo session, feeling strong

29th Oct - Bike (T)

30 minute turbo session, no problem

28th Oct - Bike (T)

30 minute turbo session, feeling pretty good.