Week 4 - New Gym, New Training, More Pain

23/01/12 - Rest Day

24/01/12 - Rest Day

25/01/12 - Gym Spinning

Since my son has been born, my evening now belong to him (for the time being) so my evening training is out the window, so I've decided to join the gym at my work so when I have a spare hour I can disappear and train in my lunch break.

I decided to purchase some training audio and where else to go than Audiofuel, and Chrissie Wellington new audio triathlon training release. I can only recommend it, I've used it for both my spin sessions this week and its pushed me like never before in a bike training session. I only did the 40 minute pyramid but it was intense enough for me just getting back in my training after the long absence.

The Pyramid was:

Warm Up
1 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
5 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
1 min HARD
Warm Down

Session Details
Duration 00 45 00
Distance 15 Miles (estimated)



26/01/12 - Gym Spinning


I decided to do the same pyramid session as the previous day, and my legs felt alot better for it, I went at the same time and ate the same breakfast but the session seemed that little bit easier, still tough but easier than yesterday.. Strange as I should be hurting.

The Pyramid was:

Warm Up
1 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
5 min HARD
1 min RECOVERY
4 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVERY
2 min HARD
1 min RECOVERY
1 min HARD
Warm Down


Session Details
Duration 00 45 00
Distance 15 Miles (estimated)


27/01/12 - Core Workout

I picked up my new it of kit today, a new 5kg kettle bell to add to my core workouts and after 2 days of back to back spinning I was really happy to change the session or so I thought. I am slowly starting to up the intensity of my training but today's core workout was a killer. I can still feel the burn 2 hours after I had finished the session. The side dips are killers.

Session Details

2 reps

10 x front ball roll press up
10 x 1 leg press up (each side)
2 x 30 sit twist cycle legs
2 x 30 standing side dips (each side)
25 x v sit up
30 sec side plank (each side)

28/01/12 - Park Run

I think I have made a massive leap in my fitness from last week, on this run I felt, happier, fitter and my legs felt more powerful. My wife and son where strolling around the park, while I was working hard getting the mileage in. Last weeks park run was energy zapping, his weeks was tough but I really enjoyed it. Its a completely different run when your feeling stronger.


I decided to complete 3 laps of the park today and the easiest lap by far with the 3rd and final lap, I dont know why as I would expect this one to hurt the most. It was a completed in just under 9 minute mile pace, and considering the last park run I did the whole session was over 10 minute mile pace I was really please with this session. Mile 4 just tipped into the over 10 minute mile pace but only just.

I worked hard on the session as im keen to progress with my fitness levels and et back to level I was pre Christmas. I plan to do more training in the day so I hope I dont suffer with energy lows like I do when training in the evening so I should be able to plough through and keep my heart rate high.

I maxed my heart rate at 179 beat per minute so this was an intense session for me, I knew I could feel the burn in my chest, but its a good feeling. I averaged out at 164 which is relatively normal for me. My heart rate obviously went higher each time I went up an incline which is quite often in the park. Rest day tomorrow.... I cant wait!


Session Details

Duration 00 48 27
Distance  5.31 Miles
Calories 751
Average HR 164 BPM
Max HR 179 BPM
Average Pace 9.01
Best Pace 5.50

29/01/12 - Rest Day

Week 4 Totals
Cycling - 30 Miles
Running -  5.31 Miles
Swimming - 0 Meters