Jog On...

21/01/13 - Rest Day 22/01/13 - Turbo Intervals Starting to appreciate the bike again, the turbo trainer seems to giving my legs some more depth and I've definitely noticed some muscle change. I'm really enjoying it too so its definitely helping! Simple interval session, which I will be completing over February so I thought I'd give it a try tonight and see what my progress is made by the end of the month. 15 minutes warm up 15 minutes (1min @ 100 Cadence, 1 min @ 80 Recovery Cadence) 15 minutes warm down I may look to make the interval session to 30 minutes the better my bike fitness gets. Great to see the peaks, I am only on level 1 on the resistance on the turbo trainer but its a start in the right direction. I managed to get the 100 RPM cadence on most intervals and keep it there (or around 97 - 105) On another plus side I was dripping in sweat so I know I must of worked hard... Session Details Duration 00:45:21 Distance 9.51 Miles Calories

14/01/13 - Rest Day 15/01/13 - Rest Day 16/01/13 - Turbo Session After a week off from being ill, I was keen to get back to it. Still not feeling 100% but I needed to get back on the horse, and the horse on this occasion was the turbo trainer. I needed to do something, so 30 minutes was a easy target to hit, just sit on the bike and peddle and try and keep it consistent for the whole session. My aim was to keep the bike to a cadence of 80 RPM and I wasn't to far off. Session Details Duration 00:30:01 Distance 6.92 Miles Calories 381 Average Cadence 80 RPM Max Cadence 91 RPM 17/01/13 - Free Run I've changed my diet from the Christmas indulgent so I am a bit sluggish as its been a dramatic calorie decrease. This has effected my energy levels and I proper "BONGKED" on this run. I flew out the blocks and it felt great, it was cold so I needed to get a wriggle on so I would stay warm, but by the time I hit the half way point I was warm, but ver

07/01/13 - Illness 08/01/13 - Illness 09/01/13 - Illness 10/01/13 - Illness 11/01/13 - Illness 12/01/13 - Illness 13/01/13 - Illness Week 2 Totals Swimming - 0 Meters Cycling - 0 Miles Running - 0 Miles

31/01/12 - Rest Day 01/01/13 - Rest Day 02/01/13 - Free Run First run of 2013, and it felt great, not to chilly but enough to keep you warm and working hard a keep focus on your running and not focused on keeping warm. I took an extra half a mile on the route, I still took a wrong turning as it was meant to be an extra 1.5 miles, but I'll save that for next time. It was a slow time for this one, but there was some tiredness in my legs and I wanted to do a sprint session later in the week so I eased off the speed and kept it below 9 minute mile pace. I felt strong when I finished the first session of 2013, I knew I had more in the legs and could have done it the whole run again if I had too... Honest! Session Details Duration 01:23.39 Distance 9.50 Miles Calories 1351 Average HR 154 BPM Max HR 175 BPM Average Pace 8.46 Best Pace 5.27 03/01/13 - Rest Day 04/01/13 - Sprint Session I enjoyed this session last week so I thought I'd repeat it, some