Jog On...

23/07/12 - Spin Session Easy session, a 10 mile leg spin over 55 minutes, which was a done with a training partner today, not a lot sweating today and mostly chatter. Session Details Duration 00 =55 00 Distance 10 Miles 24/07/12 - Rest Day 25/07/12 - Free Run Its boiling hot outside and here I am, doing a run on the treadmill in the hot gym. I know I should go out on the road, but I wanted to do a flat run and its too hilly outside work to do anything flat. I know that is a poor excuse but I'm sticking with it. Its been the first time in a while I've needed to get the "drive" to go and train and I need to stap out ofthis quickly as I've still got a few races to go this season. Simple session, free run at 08.06 minute mile pace, and a average heart rate of 163 BPM, but I clocked in a maximum of 190 BPM. I haven't seen my heart that high for some time. Session Details Duration 00 45 00 Distance 5.60 Miles 26/07/12 - Rest Day 27/07/1

The second race to my triathlon season has arrived already, so quick after the half Ironman, was I ready, was I fully recovered, it was too late to turn back now. As this was a Welsh championship race, I knew it was going to be a fast race and some cracking athletes would be racing it, I was lucky enough to be racking my bike next to Oliver Simon, so I knew I was going to have plenty of space to take my wetsuit off in transition as he would be long gone by the time I got there. It has been raining constantly for the week leading up to the race so I was hoping for a bit of sunshine for race morning, and just as I wanted the sun turned up bring and early. This race was a late start (well for triathlons anyway) 10am swim start, so I got some sort of lie in till 6:30, which was nice, 2 more hours than the half Ironman. While driving to the race, I noticed that we were going down hill most of the final 5 miles of the journey, I then thought "I've got to cycle or run back u

Again the lovely guys at GU have sent me some GU Brew electrolyte drink tablets to try out and report back. I have been using a variety electrolyte tablets for some time and a it was great to hear that the GU have released a product on the market. If they compete on a high level like the gels then they will be a brilliant product. As an athlete I tend to drink a lot of water before, during and after training and racing to keep your hydrated long enough to reach your intended goal. But what about replacing the other items you lose through sweat? Sodium, Carbohydrates and Potassium. Well Gu Brew tops you up back up to make you feel normal again. You simple drop a tablet into 500ml of water and drink away. Its that simple! I was using GU Brew before sessions and after to rehydrate, You can also use it as part of your training session, but I didn't. GU Brew comes in a two of flavours, orange and lemon lime, and I was lucky enough to get to try out the orange flavour. It

Poor week this week as I've been busy with work and child care, I dont really mind as its good my legs. Since the half Ironman I've raced every 2 weeks. I do feel it sometime after a heavy session so a good couple of rest days wont hurt me to much. 16/07/12 - Spin Session Light session on my legs, nothing high revolution, just a simple spin. I'm still feeling a little tired from my cold and post races this season. I'm not sure if that's a good feeling knowing that I have a race on Saturday, so I will take it easy for the next couple of days. Plus I'm on child minding duties as my wife is way with work. I put the bike in a low to middle resistance and found  a rhythm for 45 minutes. Session Details Duration 00 45 00 Distance 10 Miles 17/07/12 - Rest Day 18/07/12 - Rest Day 19/07/12 - Rest Day 20/07/12 - Rest Day 21/07/12 - Gower Sprint Triathlon - Race Report HERE 22/07/12 - Rest Day   Week 29 Totals Cycling - 25 Miles Running - 3.10

Its arrived the main race of my season, Cotswolds113 Half Ironman distance race, it takes me a step closer to my ultimate goal of a full Ironman distance race, which fingers crossed will be in 2013. Race day started with a 4 am wake up call for breakfast, this consisted off a massive bowl of porridge and 2 pieces of wholemeal toast. As the nerves kicked in from the moment I woke up I had to force the food down as I felt sick with nerves!. As I was in Wave 1 for the swim I wanted to get to transition early, so I could get everything setup just the way I wanted and I knew that I had everything sorted before the race. As we arrived at the venue, the traffic was a nightmare, there was a massive queue just to park the car so I decided to leave the support crew (my wife & son) take the bike off the roof and grab my transition box and walk to rack my bike and this left my wife to go and park up. After 10 minutes of setting up, and faffing I noticed that I had left all my gels and h

09/07/12 - Rest Day 10/07/12 - Insanity Workout (Cardio Power & Resistance) I'm new to the Insanity workouts, but I will start introducing them into my training plan and its going to be a great workout over the winter. 11/07/12 - Illness  I have managed to catch a cold which has made my head fat and its blocked my nose and given me a chesty cough. 12/07/12 - Illness 13/07/12 - Spin Session Easy session back into it after the sniffles and chest, I'm wheezing a bit when I was upping the tempo,  so didnt go all out in this session. Simple and easy spinning session on the bike, and clocked in 10 miles. Session Details Duration 00 45 00 Distance 10 Miles 14/07/12 - Sprint Interval Session I was really looking forward to this session, I've really missed on working on my sprints. Since going over to my Ironman plan its all been endurance based, so it was great to change things up. The session was half mile sprint T5, half mile recovery T2. My

02/07/12 - Rest Day 03/07/12 - Free Cycle  I'm feeling a little tired so I'm keeping the sessions short, and the heart rate high(ish). This was just a simple session as I'm racing an Olympic on Saturday, so I just wanted to turn the legs over and keep loose for the race. Just wanted to get in Zone T3 and peddle it out for 45 minutes. Session Details Duration 00 45 00 Distance 15 Miles 04/07/12 - Free Cycle Same session as yesterday really, keep loose and get into T3. Simples, with 3 maximum climbs for 3 minutes and finish with a high spin for 8 minutes. I know its a tough ride and run on the weekend so I hope there is enough in my legs to get me through it fine, I'm not expecting ground breaking results but a finish on a tough course will do me . Its a Welsh championship course so its going to be a popular and technical course I think. Session Details Duration 00 45 00 Distance 15 Miles 05/07/12 - Rest Day 06/07/12 - Rest Day 07/07/12 - P

25/06/12 - Rest Day 26/06/12 - Rest Day 27/06/12 - Free Ride (Gym Bike) First session back after the half Ironman, and I feel a lot better than I thought I would. Monday, hurt, Tuesday was worse, but today I feel nice and loose, so why not have an easy bike session at the gym. The purpose of this session was just to get the body back to a training state so I dont forget what pain is! On a serious not it was import to get the legs back working with an active recovery, I didn't go flat out, just a gentle session to get a sweat on and get the legs lightly working out again. Session Details Duration 00 45 00 Distance 10 Miles 28/06/12 - Rest Day 29/06/12 - Free Run First proper run since Ironman, I was inching to get out and blow the remaining cob webs away. The was a mixture run of, up hills and down hills, in the lovely country side of Devon. I was lucky enough to have company for this run, a new rugby convert to triathlons, check him out HERE Ryan is reall