Swimming looked a little like this tonight:
6 x 100m (50m drills/50m swim)
4 x 400m
1 - 30 beats below max
2 - 50 beats below max
3 - Pull (50 beats below max)
4 - 50m moderate/50m 20 below max
100m Swim Golf
Managed well, especially on the last 400m. Feeling strong in the pool at the moment, but my back is still bothering me. Need to work on my core!
Tuesday, 27 February 2007
MEGA-UPDATE
Been a bit slack on the blogging front recently, so I'll do one big training update. Things are going along quite nicely at the moment. My training runs are averaging at 8 miles now, at an average pace of 8min/miles (which includes any stops for stretching, recovery etc). I'm regularly running mile reps at just over 7min/miles, with an average heart rate of 158bpm. Recovery is good as well, using SIS Rego helps me a great deal and I can easily train the next day, when necesarry.
Tuesday 21 Feb - Swimming (hard club session, 1hr)
Thursday 22 Feb - Running (8 miles threshold, 1hr 09)
Sunday 25 Feb - Running (easy 4.5 miles)
Monday 26 Feb - Running (hard 8.33 miles threshold, 1hr 08)
Tuesday 21 Feb - Swimming (hard club session, 1hr)
Thursday 22 Feb - Running (8 miles threshold, 1hr 09)
Sunday 25 Feb - Running (easy 4.5 miles)
Monday 26 Feb - Running (hard 8.33 miles threshold, 1hr 08)
Tuesday, 20 February 2007
19/02/07 - Running (club)
Took a break yesterday and went for a walk instead.
Back to running today. Tough fartlek session with the club. Did 5.5 miles in just under an hour, including some hill-based shuttles and sprints. 150bpm average HR, topping out at 180bpm. My max seems to be changing at the moment, anyone know why this is? Last week I managed 193bpm.
Feeling good though, the legs are getting used to the pounding again!
Back to running today. Tough fartlek session with the club. Did 5.5 miles in just under an hour, including some hill-based shuttles and sprints. 150bpm average HR, topping out at 180bpm. My max seems to be changing at the moment, anyone know why this is? Last week I managed 193bpm.
Feeling good though, the legs are getting used to the pounding again!
Saturday, 17 February 2007
17/02/07 - Bike ride (club)
26 miles on the roadie this morning. Was a fantastic ride with club mates. Managed to keep HR at around 145-150 (70%) and put in a few sprints. Also did a 'road train' exercise where the rider at the front sets the pace for 30 seconds and then peels back.
Swithering on whether to run or not tomorrow, see how I feel.
Swithering on whether to run or not tomorrow, see how I feel.
Friday, 16 February 2007
16/02/07 - Swimming
An easy 2000m session this evening. Feeling the running session from last night, so kept the HR at an aerobic level for around 45 minutes.
Put emphasis on smoothing out my breathing as it is still affecting my lower back. Not so much though, things are improving.
Put emphasis on smoothing out my breathing as it is still affecting my lower back. Not so much though, things are improving.
Thursday, 15 February 2007
15/02/07 - Running
Good, tough, run tonight. 8 miles @ 156bpm average, 1hr 7mins. Threw in some tough hills and some Fartlek towards the end. The swimming has definitely helped my endurance and base fitness, very pleased. Upper body strength and tone has also risen, which can only help in the long run.
Legs were sore when I got back, which is due to my lack of mileage in the last month. Will do an easy couple of miles on Sunday, but that is it for me this week with regards to running. Good to be back to it!
Legs were sore when I got back, which is due to my lack of mileage in the last month. Will do an easy couple of miles on Sunday, but that is it for me this week with regards to running. Good to be back to it!
Tuesday, 13 February 2007
13/02/07 - Swimming (club)
Hard session again tonight, coach seems to be ramping up the training now. Felt tired going into the pool and things didn't really improve. However, managed the session OK but looking forward to a rest day tomorrow after three days of hard back to back training.
8 x50m swim/drill alternate 50
4 x 50 kick (hard)
15 x 100m
1st 5 - Decreasing times, last 100m flat out
2nd 5 - Last 15m hard
3rd 5 - Hypoxic breathing (1/3/5/7)
100m warm down
8 x50m swim/drill alternate 50
4 x 50 kick (hard)
15 x 100m
1st 5 - Decreasing times, last 100m flat out
2nd 5 - Last 15m hard
3rd 5 - Hypoxic breathing (1/3/5/7)
100m warm down
Inspiration
I like to be inspired by other people, that is one of the reasons why I did the London Marathon. I also hope that some of my feats will inspire others to do similar things.
A friend of mine directed me to a brilliant website this afternoon and it has really gee'd me up. The site focuses on Alex Vero's goal of competing in the marathon at the Beijing Olympics in 2008. Bear in mind that this guy is a 'mere mortal' like you and I and you'll see what I mean by inspiration.
Alex Vero's Road to Beijing
Really going to knuckle down to training now, really want to hit that 1hr 30 mark at Bath Half!
In other news: I've entered the ballot for this year's NYC Marathon! Fingers crossed....
A friend of mine directed me to a brilliant website this afternoon and it has really gee'd me up. The site focuses on Alex Vero's goal of competing in the marathon at the Beijing Olympics in 2008. Bear in mind that this guy is a 'mere mortal' like you and I and you'll see what I mean by inspiration.
Alex Vero's Road to Beijing
Really going to knuckle down to training now, really want to hit that 1hr 30 mark at Bath Half!
In other news: I've entered the ballot for this year's NYC Marathon! Fingers crossed....
Monday, 12 February 2007
12/02/07 - Running (!)
Yes, you read correctly, back to running tonight.
Did a club hill session. Now, I wouldn't normally recommend anyone who has not been running for a while should do a hill session as their first run back, but I was keen and felt that I had enough miles in my legs to warrant a go.
Luckily it went well. I took it easy to start with and then tried some maximum effort. My HR Max seems to have risen to 193 which is good (previous was 186 when tested). The legs didn't seem to understand running to start with but they soon got with the programme.
Session as follows:
15 min warm up
3 x 5min hill reps with recovery runs
15 warm down
5 miles total in just under 50 minutes.
I also had my back looked at today. Nothing major, I've just been overdoing it in the pool recently (no??!!) and need to work on my form in the pool.
Did a club hill session. Now, I wouldn't normally recommend anyone who has not been running for a while should do a hill session as their first run back, but I was keen and felt that I had enough miles in my legs to warrant a go.
Luckily it went well. I took it easy to start with and then tried some maximum effort. My HR Max seems to have risen to 193 which is good (previous was 186 when tested). The legs didn't seem to understand running to start with but they soon got with the programme.
Session as follows:
15 min warm up
3 x 5min hill reps with recovery runs
15 warm down
5 miles total in just under 50 minutes.
I also had my back looked at today. Nothing major, I've just been overdoing it in the pool recently (no??!!) and need to work on my form in the pool.
11/02/07 - Swimming (Club)
2 x 200m warm-up (1st 50m of each drill)
5x200 (various intensities)
4 x 100m hypoxic training - using pulbouys and hand paddles.
100m swim down
A hard session - especially the hypoxic training where we were breathing every six strokes and pushing it quite hard.
5x200 (various intensities)
4 x 100m hypoxic training - using pulbouys and hand paddles.
100m swim down
A hard session - especially the hypoxic training where we were breathing every six strokes and pushing it quite hard.
09/02/07 - Swimming
Another 2km session this evening. Cannot for the life of me remember what I did though!
Tuesday, 6 February 2007
06/02/07 - Swimming (club)
Back to the pool again tonight for a club session. Cannot for the life of me remember what we did, but I know that it was 2000m! Still feeling good, although my lower back is getting a bit tender.
Monday, 5 February 2007
04/02/07 - Swimming (distance work)
Couldn't make club training tonight so headed off to train on my own. This gives me the advantage of being able to go further and for longer as I'm not having to compensate for the slower members of the group. I managed to do a 2100m session with minimal stopping, and it looked a bit like this:
400m warm up
100m Kick
100m Pull
100m Swim
100m Kick
100m Pull
x3
200m warm down
I kept the pace at moderate and felt good afterwards.
In music news: I've 'happened upon' the new LCD Soundsystem and Arcade Fire albums this weekend (they're not out for a while) and I can happily say that they have met expectations and in many ways exceeded them. More reports later and I'll try and post some selections from the LPs.
400m warm up
100m Kick
100m Pull
100m Swim
100m Kick
100m Pull
x3
200m warm down
I kept the pace at moderate and felt good afterwards.
In music news: I've 'happened upon' the new LCD Soundsystem and Arcade Fire albums this weekend (they're not out for a while) and I can happily say that they have met expectations and in many ways exceeded them. More reports later and I'll try and post some selections from the LPs.
Saturday, 3 February 2007
03/02/07 - Cycling (25 miles)
Wonderful weather so heading out on the new road-bike for a 25 mile club run. Kept a steady pace and managed to lock down a 164bpm heart rate average which kept me in the upper limits of my aerobic threshold. Felt good afterwards and it felt good to be out on the road....
New bike pics coming, I promise!
New bike pics coming, I promise!
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