Jog On...

17/09/12 - Rest Day 18/09/12 - Spin Session I haven worked this hard on the spin bike for some time, even though I've lost my voice, and have a cold I still gave it everything. I still haven't fully recovered from Ironman Wales support crew so hence the loss of voice, but I'm racing Sunday so I best keep working on my training. I decided to stick with the audio fuel session for 40 minutes with a warm down of 5 minutes. As the race Sunday is the club TT circuit I decided that I was going to treat these intervals as a TT, get down into the aero position an get it my all. The interval session was up one side then back down.. 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 I found my gear and gave it everything on the maximum interval, I found a zone and s

10/09/12 - Rest Day 11/09/12 - Spin Session Simple easy spin session which was 10 minutes in the saddle and 10 minutes out and repeat twice (40 minutes session). I was feeling a little low on the energy front as I was down on my calories, but I still went to train and as I'm on daddy day care I forgot to pack my lunch before I dropped my son into crèche. I think the Spin bike is due a service, as the brakes were rubbing quite badly when I upped the resistance, not that I minded as it just made the session harder but I was banging out a quite high pitched squeak for the full 10 minutes so I was lucky it was only me and the gym instructor working out. I could hear it just over the music pumping in my ears. Not sure how much training I'll get in the rest of the week as its Ironman week and I'm working at the expo for Compress Sport, a little thank you for all the support they have given me this year. Today's session was a easy session but it was good to give

03/09/12 - Free Run After a weekend off of feeling a little under the weather I decided to get in a hard run on the treadmill. This is just want I needed to get out the funk I was in. It was hot in the gym so I was sweating buckets, thank god I had the gym to myself, as I sure I would have scared most people away from a man cover in sweat going like the clappers on the treadmill. It was like a river was running off my head, thank god I remembered a towel but this seem to do nothing. When I finished I did wipe the screen and rails down, but I hope they clean the machines often! YUK! I cranked the treadmill to 8 minute mile pace and stayed there for the full 45 minutes/ Somehow this feels tougher than running on the road, but I suppose to can vary your pace on the road but still clock in the <8 minute mile pace. It was a tough one and by the end of the session I could feel it in my lungs, the burn... a good burn! Another quality hight tempo session done! Session Details

This is the first time I've swam down Port Eynon so I was looking forward to this race, even though it was another early start. It looked like the sun was going to come out and stay out for the race, so that was great to see, more fair weather racing for me. After not registering the night before we had to stop on the route to get checked off and this is where I had missed something the night before when packing my race kit. I forgot my bloody race belt. Not to worry, I did ask other club members if they had a spare one, no one had one (I dont pack a spare)so I got on with pinning the numbers to my race kit. Transition looked pretty empty when I turned up, I though the race attendance was going to be low, but by the time I was set up and finished bending over my bike doing the final checks, the on the rest of transition was full. Great to see so many Celtic tri racers in club colours too, there is a Olympic distance race later in the year, which I would of liked to do but I&

27/08/12 - Rest Day 28/08/12 - Free Run Cranked the treadmill up to 8 mile pace and off I went for the full 45 minute session. It was boiling in the gym and the sweat was already running down my face after 2 minutes on the treadmill, It was like someone was holding a hose over my head. It was like training in Cyprus all over again. Within the 45 minutes I aim to get over the 5 mile marker, I know I shouldn't really train in miles, and look at durations but that's a target I set myself every time I go out running. I suppose its a fault by me, because if I run under 5 miles I feel (mentally) its not been  hard workout. I know later this week I'm doing hills, and I wont run over 5 miles so will that be a good session? It better be!. This session did get harder the longer it went on, and I noticed my heart rate tipping into Z5, which is a rare thing for me on the treadmill, so perhaps I haven't got over the bug from 2 weeks ago as I am still coughing a bit