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.
Tuesday, 30 November 2010
Monday, 29 November 2010
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.
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.
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.
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.
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
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
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.
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.
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.
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.
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.
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
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
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.
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.
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.