Jog On...

24/12/12 - Free Run I managed to get my final pre Christmas day run in. Session Details Duration 00:48:17 Distance 6.30 Miles Calories 901 Average HR 163 BPM Max HR 179 BPM Average Pace 7.36 Best Pace 4.22 25/12/12 - Rest Day 26/12/12 - Free Run A day to burn off yesterdays indulgence! Session Details Duration 01:15:15 Distance 9.00 Miles Calories 1285 Average HR 158 BPM Max HR 172 BPM Average Pace 8.19 Best Pace 4.04 27/12/12 - Rest Day 28/12/12 - Sprint Session Its been a while since a sprint session was completed, I do enjoy them, they are short, sharp and over quickly.. a bit more pain in the lungs but over quicker. You also get some random looks off people driving past. 1 = Sprint  2 = Recover and so on... 8 sets of flat out and recovery, Recover had to be under 3 minutes maximum. Session Details Duration 00:33:11 Calories 458 Average HR 157 BPM Max HR 183 BPM 29/12/12 - Rest Day 30/12/12 - Free Run Last ru

17/12/12 - Rest Day 18/12/12 - Rest Day 19/12/12 - Turbo Session I found it, I'm back with some more graphs, I found my heart rate monitor chest strap. After a lengthily visit to the dentist on Monday, the pain has dulled down and I thought I'd give the turbo a go. Session Details Duration 00:40:02 Distance 10.75 Miles Calories 638 Average Cadence 91 RPM Max Cadence 106 RPM 20/12/12 - Free Run This is probably my last run until after Christmas. Session Details Duration 00:39:59 Distance 5.19 Miles Calories 739 Average HR 156 BPM Max HR 168 BPM Average Pace 7.40 Best Pace 5.45 21/12/12 - Rest Day 22/12/12 - Rest Day 23/12/12 - Rest Day Week 50 Totals Cycling - 10.75 Miles Running - 5.19  Miles Swimming - 0 Meters  

10/12/12 - Rest Day 11/12/12 - Rest Day 12/12/12 - Rest Day 13/12/12 - Rest Day 14/12/12 - Free Run I couldn't find my bloody heart rate monitor belt, so I was doing this run on a "feeling" and it went pretty well as it was at 8pm and hammering it down outside. It was the first session of the week so I just had to make some effort and get out there. Session Details Duration 00:38:25 Distance 5.00 Miles Calories 713 15/12/12 - Turbo Session Still no heart rate monitor, I still have keep looking for that. This session was a 40 minute high cadence session and I wanted to keep it above 80 RPM for the whole session. Thankfully I managed to get an early session as it was Chinese for dinner. I needed to burn some calories if I was going to indulge tonight. Session Details Duration 00:40:01 Distance 11.51 Miles Calories 695 Average Cadence 84 RPM Max Cadence 100 RPM 16/12/12 - Rest Day Week 49 Totals Cycling - 11.51 Miles Running - 5.00  Miles

03/12/12 - Rest Day 04/12/12 - Turbo Session A very simple session today as I wanted to get something in the training and enough to wet my appetite, I'm afraid it didn't but 30 minutes is still 30 minutes. I think I need to start using music to get me pumped for these session as it worked when I was doing 4 hour spin sessions when training for the half Ironman. The cadence chart wasn't very flat but averaged out for 80 RPM, and I know the session was only 30 minutes. Session Details Duration 00 33 01 Distance 8.63 Miles Calories 515 Average Cadence 80 RPM Max Cadence 92 RPM 05/12/12 - Rest Day 06/12/12 - Turbo Session Well, I've managed 10 minutes more in the garage on the turbo trainer and I seem to be enjoying the turbo. I forgot the ipod so I still was watching old DVDs that weren't really distracting me from the sweating and muscles tightening from lack training going on at the moment. The first 20 minutes I took it easy, I don't

26/11/12 - Rest Day 27/11/12 - Rest Day  28/11/12 - Rest Day 29/11/12 - Rest Day 30/11/12 - Rest Day  01/12/12 - Rest Day 02/12/12 - Free Run After a well earned rest and recovery from being ill, I wasn't hungry for training, but I knew I had to get out there so I got my waterproofs on an off I went. After the first mile, I thought "I'm not really enjoying this" but I had to man up from the wind, rain and cold and get another 4 miles under my belt. The first 3 miles is completed in the pitch black on a limited access road so its a tad bit scary when its just you, the head torch and the road. I forgot my iPod so I ended up jumping or gasping at every little bark, toot or rustle in the hedges. I suppose it made me run quicker. After completing the first lap I though to myself I've still got a bit left in the tank here and lets bang out 2 more miles for the 5 mile marker. I kicked on and I was really surprised that I had completed a PB