Yesterday was icy so did a 2hour turbo session followed by a 5.1 mile run with a 2 mile swim session in the evening. Had hoped that the weather would clear to be able to get out on the road today, but nope it's snowed again so it's back to all the white stuff. So a 2:20 turbo session with a frozen 4.5 mile run taking pics of the conditions. Keeping the bike off the road was a wise move.
Had the forcast today that the sub zero temperatures will be with us for another 10 days. Two years ago we had a mild winter and training for Ironman SA was easy. This year it looks like I've got a 5 week icy disruption to my training.
Sunday, 3 January 2010
2009 A Summary
Numbers in for 2009. Swam 149.1 miles, cycled 5,830.7 miles and ran 1,027.5.
That compares to 151.1, 7508.5 and 1072.6 for 2008 and 135.9, 7344.2 and 1200 for 2007.
That compares to 151.1, 7508.5 and 1072.6 for 2008 and 135.9, 7344.2 and 1200 for 2007.
Oh dear
It really is a long time since I updated this blog. I fear that this item could become rather long as I play catch up on over two weeks modified exercise.
It's been cold and snowy. I can't remember having such a long sustained period of winter in my 40 years in the UK.
Early morning swim sessions have been adversly affected due to the cold. Either it's too cold for me to get my arse out of bed and/or the roads are that icy it's not wise to cycle to the pool.
A lot of the cycling sessions have become turbo sessions. Which isn't all bad seeing as it is giving me an opportunity to train on the time trial bike I wish to use for Ironman Australia. I can't see me getting out on the roads to test it before March. I will be in Lanzarote for a week in Feb and had been planning on taking the bike there, but taking to people today, I'm now not sure of the wisdom of a tt bike on a hilly island. Oh well, got a couple of weeks to decide.
Running though has been good. Some of the effort sessions have been put off, but I am still getting out and running. Typically tempo sessions and heading off road. Running on fresh snow is lovely. I'm being very cautious about my foot strike and I may be getting away from my heal strike which is a very good thing.
Anyway I need to provide an update on what I've been doing. But not right now. I will be back.
It's been cold and snowy. I can't remember having such a long sustained period of winter in my 40 years in the UK.
Early morning swim sessions have been adversly affected due to the cold. Either it's too cold for me to get my arse out of bed and/or the roads are that icy it's not wise to cycle to the pool.
A lot of the cycling sessions have become turbo sessions. Which isn't all bad seeing as it is giving me an opportunity to train on the time trial bike I wish to use for Ironman Australia. I can't see me getting out on the roads to test it before March. I will be in Lanzarote for a week in Feb and had been planning on taking the bike there, but taking to people today, I'm now not sure of the wisdom of a tt bike on a hilly island. Oh well, got a couple of weeks to decide.
Running though has been good. Some of the effort sessions have been put off, but I am still getting out and running. Typically tempo sessions and heading off road. Running on fresh snow is lovely. I'm being very cautious about my foot strike and I may be getting away from my heal strike which is a very good thing.
Anyway I need to provide an update on what I've been doing. But not right now. I will be back.
Monday, 14 December 2009
10mile run Wk 11 Monday 14th December
10miles at 7:30-8mpm said the schedule. Did 9.9 with Danny Mann at 7:45 and that was with traffic hold ups. First run since the marathon, legs hurt afterwards.Was pleased with technique, especially to start with and tried to work on it all the way.
Route used: http://www.gmap-pedometer.com/?r=3366879
Sunday, 13 December 2009
Schedule for Weeks 11 and 12
Spoke to "The Coach" this afternoon and now have my schedule for the next two weeks, which takes us through Christmas. There might be some flexing to the following, depending upon how I'm coping, but the aim is:
Week 11
Monday - 10 miles at 7:30-8mpm
Tuesday - 5x 1k reps with 2.5minutes rest aiming at 3:45 for each km, Plus 2-2.5hr ride
Wednesday - a swim and an 8-10mile run aiming at 7:15 - 7:20mpm pace
Thursday - 2 hour ride (rockerstate ride if MTB operable)
Friday - 10x 400m run efforts aiming at 85s with 90sr.
Week 12
Monday - rest
Tuesday - 5x 1k reps with 2.5minutes rest aiming at 3:45 for each km, Plus 2-2.5hr ride
Wednesday - a swim and an 8-10mile run aiming at 7:15 - 7:20mpm pace
Christmas Eve - rest
Christmas Day - to be reviewed but 10x 400m targeting 85s on 90s rest or a bike session
Boxing Day - Groggy Doggy cross country run
Sunday - 2-3hrs harder than normal, working hard on all the hills.
Week 11
Monday - 10 miles at 7:30-8mpm
Tuesday - 5x 1k reps with 2.5minutes rest aiming at 3:45 for each km, Plus 2-2.5hr ride
Wednesday - a swim and an 8-10mile run aiming at 7:15 - 7:20mpm pace
Thursday - 2 hour ride (rockerstate ride if MTB operable)
Friday - 10x 400m run efforts aiming at 85s with 90sr.
Week 12
Monday - rest
Tuesday - 5x 1k reps with 2.5minutes rest aiming at 3:45 for each km, Plus 2-2.5hr ride
Wednesday - a swim and an 8-10mile run aiming at 7:15 - 7:20mpm pace
Christmas Eve - rest
Christmas Day - to be reviewed but 10x 400m targeting 85s on 90s rest or a bike session
Boxing Day - Groggy Doggy cross country run
Sunday - 2-3hrs harder than normal, working hard on all the hills.
Comrades - December Newsletter
Received both confirmation of my entry and the December Comrades newsletter.
I am one of 234 Brits entered in the race. Out of 61 countries represented, only South Africa has a larger number of entrants. With 21,221 entrants there are going to be an awful lot of Springboks.
Of the 21,221 entrants 5,775 of us are Comrades novices.
Week 10 - Rest Week
After a tough 3 weeks with 3 races and a recovery week has been earned. In fact a complete rest week has been earned. I'll be cycling in and out of work, but apart from that there will be nothing.
No running, no cycling and no swimming.
Best make the most of it. With little over 3.5 months to go now to Ironman Australia the next 2.5 months are going to be getting progressively harder and with short day light hours and the worst of the British Winter to train through, things are going to be interesting.
No running, no cycling and no swimming.
Best make the most of it. With little over 3.5 months to go now to Ironman Australia the next 2.5 months are going to be getting progressively harder and with short day light hours and the worst of the British Winter to train through, things are going to be interesting.
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