Week 7 - Work Harder

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 min RECOVERY STANDING
3 min HARD STANDING
1 min RECOVERY STANDING
4 min HARD STANDING
1 min RECOVERY STANDING
5 min HARD STANDING
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)

15/02/12 - Free Run

This is the first time in ages that I've completed just a simple run on the treadmill, I know it sounds boring but when you find a rhythm it becomes quite bearable I had the joys of watch Sky news for the full hour which was quite repetitive after the first 20 minutes. I forgot to pack the Garmin so I've got no stats to see how hard I worked, but I did feel it in the legs after the session when I had to climb the stairs in the office.

Session Details
Duration 01 05 00
Distance 7.5 Miles

16/02/12 - Spin Session

I decided to up the duration on the spin bike, from 45 minutes to 1 hour. I still kept doing the pyramid session, but oh my this was a new level of hurting. I thought my biking was getting better, but this session showed me how far I need to move forward. I have never got my heart rate to 172 BPM on the bike before, so this session hurt everything, lungs, legs, arms, brain!

The Pyramid was:

5 min Warm Up
1 min HARD
1 min RECOVER
2 min HARD
1 min RECOVERY
3 min HARD
1 min RECOVER
4 min HARD
1 min RECOVERY
5 min HARD
1 min RECOVERY
10 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
5 min Warm Down

Session Details
Duration 01 00 00
Distance 20 Miles (estimated)

17/02/12 - Core Workout

This was a quick workout as we were expecting guest, so I got out the yoga mat and completed the sets below, I worked hard enough to get a sweat on, but I think I will be upping the repetitions from 2 to 3 next week. As my time was short it was a great core session to complete.

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

18/02/12 - Rest Day

19/02/12 - Turbo Session

After the rest day I was ready to get some training under my belt, we were entertaining guests all weekend so I was slightly tired also my son managed to keep us up for some of the night. It was raining outside so a turbo training session was on the cards.

How else to enjoy a turbo session, than watching the mighty Spurs.

My aim for this session is to turn my legs over, and clock in a minimum of 20 miles in the hour and keep a constant cadence and pace for the session.



I tried to keep the cadence line as straight as possible and it was better than last weeks, but I did finish the session on a sprint and maxed the cadence out at 146 RPM. I couldn't imagine racing at that speed for the whole session, I would collapse off the bike. I kept the heart rate low in this session, so it wasn't a thoroughly intense session, but a enough to keep my legs turning over.

And it was a crap game of football so thus made the hour go even slower..

Session Details
Duration 01 01 24
Distance 20.62 Miles
Max HR 161 BPM
Average HR 101 BPM
Max Cadence 146 RPM
Average Cadence 77 RPM

Week 7 Totals
Cycling - 55.62 Miles
Running -  7.50 Miles

Swimming - 0 Meters