Jog On...

20/02/12 - Rest Day 21/02/12 - Free Run This session was all about getting the duration in my legs, its been a while since I've done an hours run so I was keen to see how the legs would cope and as my half Ironman training its a good foundation. I know it can be quite boring running on the treadmill for one hour staring at the TV, but I don't mind it if I'm honest, I find a rhythm and I'm away. The whole session was 8 minute mile pace, which I'm pretty happy about I felt great and the next steps are for 90 minutes on the treadmill. I know I should go running out on the road but I'm doing the training in the day in the gym at the moment. Session Details Duration 01 00 00 Distance 7.5 Miles Max HR 192 BPM Average HR 159 BPM 22/02/12 - Core Workout I had time for a quick core workout before I put my son to bed, my core stability is definitely improving and I hopefully noticing the difference when I'm running. Session Details 2 Reps 30 x

13/02/12 - Core Workout Another great core session and I am starting to feel the difference, not sure my stomach looks any different but I'll keep on going. Session Details 2 Reps 10 x Front gym ball roll press up 10 x 1 leg press up (each side) 20 x ball throw sit ups 20 x ball throw sit up with press up 2 x 30 side ball twists with raised legs 2 x 30 side dips (each side) 20 x wood chop (4kg Ball) 2 x 45 sec plank on vibration plate 14/02/12 - Spin Session I decided to complete the 45 minute session with audiofuel, and to make it a little bit harder and mix it up a bit I decided to complete the first half of the pyramid out of the saddle standing, which was completely different and was far harder come the 4 minute interval. I forgot to wear the Garmin so I couldn't track how hard I was working, but I know it hurt, but a good hurt if you know what I mean. The Pyramid was: Warm Up 1 min HARD STANDING 1 min RECOVERY STANDING 2 min HARD STANDING 1 mi

06/02/12 - 5KM Time Trial  The last time trial is completed was 2 months ago, outside with the tri club. This time I had to complete the session inside on the treadmill.  I new my fitness will have taken some backward movement due the amount of time I have had off since my son was born, so I was expecting a slower time, not very positive I know. I started with a 0.5km warm up and then straight into the time trial. I managed to clock in a respectable time of 00 21 27, slower than last time but only by 6 seconds. I was really happy that im not that far behind on my time, I know its different on the treadmill but it shows my fitness is coming back. I will do another TT next month to measure my progress then. I have compare the HR to this TT and the one I did in December and im happy to say there isn't that much difference in heart rates, but I suppose its down to how quick I can recover. 06/02/12 - MAX HR 190 BPM 01/12/11 -MAX HR 188 BPM Session D

30/01/12 - Interval Training   Back in the gym and back on the treadmill, and to blow the rest day blues away. Its the first time I've been back in the treadmill in some time so I was looking forward to a proper flat run so I could work on my foot landing technique. Its the first time I have run on a treadmill with my Newtons too, and it felt great, no knee pain, no hot feet, no distractions so I could just concentrate on the session. If your after a new pair of trainers Newtons are the ones to have a look at. I decided to copy the same intervals as I do on the Spin bike, as I could remember them and it was simple. 3 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 3 Warm Down I thought this session was hard on the bike, well the treadmill wins this battle, it was a killer session, a