Now that i'm trying to get my running back on track for the reaminder of the season, I figured doing the park run on a weekly basis gives me a good baseline to monitor my progress and see whether i am making any improvements or whether there are any noticable trends in my racing style.
30/03/2013
28/03/2013
Swimming: 28/04/2013
This thursday session was the overload week before the monthly 1500m time trial and so I knew it was going to be a pretty full on session.
The cleaner bike project!
Managed to find a pretty decent website that has a nice walk through bike for cleaning up a bike which can be found << here >> and so i'll be picking up these bits tomorrow.
27/03/2013
Turbo/run session
Awesome turbo session tonight which marked the end of the winter sessions. Nice vo2 max session which certainly pushed me to my merger limits.
I still find that I lack endurance in my legs but hopefully the sessions I have planned throughout April will help to build that up before the try a tri in may.
Went for a run with Bev afterwards as well which was a quick 4.5km run at a reasonable (4:30/km) pace. I was advised by the guys at Whittlefit to make sure that I practice transitions and running off the bike to prepare myself for race day and I'm pleased to say that I'm starting to find it getting a little easier.
I still find that I lack endurance in my legs but hopefully the sessions I have planned throughout April will help to build that up before the try a tri in may.
Went for a run with Bev afterwards as well which was a quick 4.5km run at a reasonable (4:30/km) pace. I was advised by the guys at Whittlefit to make sure that I practice transitions and running off the bike to prepare myself for race day and I'm pleased to say that I'm starting to find it getting a little easier.
Bike repair
What with it heading towards summer, I think it's about time I clean up my mountain bike so that I can start riding it in to work in the mornings and get in an extra 30 minutes a day on the saddle.
26/03/2013
Race report: Eastleigh 10km: 24.03.2013
The Eastleigh 10km was planned to be a pre-season marker after 12 weeks of base training so I could pitch where I should/would like to be by the time July rolls around and the London Olympic triathlon takes place.
I haven't (shockingly!) been remotely strict with my training plans and my running sessions tend to revolve around the Monday night sprint sessions with Cardiff Tri, the occasional long runs with Joe on a friday and the even more occasional Saturday morning park runs.
I haven't (shockingly!) been remotely strict with my training plans and my running sessions tend to revolve around the Monday night sprint sessions with Cardiff Tri, the occasional long runs with Joe on a friday and the even more occasional Saturday morning park runs.
23/03/2013
New layout!
I've been playing with the layout of the site for a bit today and hopefully it's pleasing to the eye!
The twitter feed is still a work in progress, but hopefully that'll be sorted soon enough!
The twitter feed is still a work in progress, but hopefully that'll be sorted soon enough!
23/03/2013: Morning Turbo
The weather is pretty crappy here at the moment and I don't have the most faith my winter gear to keep me warm, especially my feet!
I wanted to give the turbo a bit of a go whilst I have the facility before having to return it and helpfully coach Dan has lent me a binder of workouts to help me develop my leg endurance before the olympic triathlon in July.
Workout:
warm up: (17 mins), 5 mins easy pedal, 3x (1 min right leg, 1m both legs, 1 min left leg, 1 min both legs)
main: 30 mins (z2, rpe 10-12/20) 95 rpm with alternating l/r leg (30 seconds) every 10 mins
warm down: 5 mins at 90 rpm
using little 15 for the warm up and main set, little 17 for the warm down.
Went for a quick 5 minute run after the set to get used to running on cycle legs, average 4:16/km with no aches.
Used my garmin to keep track of my heart rate, although I haven't got a cadence sensor as yet to measure my rpm or distance.
garmin: https://connect.garmin.com/activity/287674205
split 1: warmup - average hr: 117, max 140
split 2: main - average hr: 142, max 153
split 3: warm down - average hr: 141, max 153
split 4: run - average pace: 4:16/km, average hr: 169, max: 224 bpm
I wanted to give the turbo a bit of a go whilst I have the facility before having to return it and helpfully coach Dan has lent me a binder of workouts to help me develop my leg endurance before the olympic triathlon in July.
Workout:
warm up: (17 mins), 5 mins easy pedal, 3x (1 min right leg, 1m both legs, 1 min left leg, 1 min both legs)
main: 30 mins (z2, rpe 10-12/20) 95 rpm with alternating l/r leg (30 seconds) every 10 mins
warm down: 5 mins at 90 rpm
using little 15 for the warm up and main set, little 17 for the warm down.
Went for a quick 5 minute run after the set to get used to running on cycle legs, average 4:16/km with no aches.
Used my garmin to keep track of my heart rate, although I haven't got a cadence sensor as yet to measure my rpm or distance.
garmin: https://connect.garmin.com/activity/287674205
split 1: warmup - average hr: 117, max 140
split 2: main - average hr: 142, max 153
split 3: warm down - average hr: 141, max 153
split 4: run - average pace: 4:16/km, average hr: 169, max: 224 bpm
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