Jog On...

20/08/12 - Rest Day 21/08/12 - Free Run I wanted to make this run get harder to the end of the run to see how man legs cope with the late intensity late on the run. The session was a tempo run and was split into the following sets: 1 miles at 10 minute mile pace 1 mile at 9 minute mile pace 1 mile at 8 minute mile pace 3 miles at 7 minute mile pace The longer my session went the harder i worked and my heart rate got higher, the idea of the session. I really enjoyed it and its a session I'll deintely do more of in the future. Session Details Duration 00 50 01 Distance 6.05 Miles Average HR 153 BPM Max HR 182 BPM   22/08/12 - Spin Session I've been doing the same pyramid (Audiofuel) ride harder 1 and its great, I seem to be working that little bit harder in each session, so I'm really enjoying it and I know its powering my legs, I just hope it keeps my legs in shape over the winter and the start of marathon season. The session follows a stand

 13/08/12 - Rest Day 14/08/12 - Free Run (Tempo Run) A change of diet and more planning in my eating I hope is going to give me a fresher feeling and and more "omph" when I need to get the training in. After being ill last week I need to get focus in my training and decide to commit to it, since the half Ironman I think I've lost my way a little, but it hasn't helped that I've been ill. I wanted to make this a hard session and get into T4 straight away, it was poring with rain outside so this was another treadmill session. I soon found my rhythm and got to a 8.5 minute mile pace and stayed there for the session after mile 1. My legs felt good and after given them a rest when I wasn't training last week gave me plenty of strengh to keep in the working zone. I got my heart rate up to an average of 161 BPM which is middling for me so it was a highish intensity session, and I maxed out at 192 BPM for the final sprint to hit the 5.6 mile target. My

06/08/12 - No Training 07/08/12 - No Training 08/08/12 - No Training 09/08/12 - No Training 10/08/12 - No Training 11/08/12 - No Training 12/08/12 - No Training A disappointing week, as I'm still not feeling right from the virus last week so I decided to take the week off and recover properly, so I am in perfect shape for Tuska. I'm sure it will do me well apart from carrying a few extra pounds on race day.

30/07/12 - Rest Day 31/07/12 - Free Run Hospital run, I haven't run this route for well over a good 6 months so it was a nice change visiting old routes. I am definitely loosing strength in my legs since cutting the amount of running down, but I hope I'm getting gains in my other disciplines. Session Details Duration 00 46 30 Distance 5.79 Miles Average HR 164 BPM Max HR 183 BPM   01/08/12 - Spin Session - Ride Harder 1 (Audio Fuel) I really enjoy these sessions and it has a brilliant pyramid structure. Its a great session that you dont have to think about when doing it and you have the joys of Chrissy pushing you to your limits.  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