Week 3 - Back To It.. Low Calorie Style

-

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 very low on the energy levels. The change on diet had hit me and the minimal lunch has been found out on this run. I need to take on more calorie if I'm training in the evenings. Even though my batteries were running low I still managed an average of 8 minute mile pace.


 Session Details
Duration 00:30:02
Distance 3.71 Miles
Calories 525
Average HR 162 BPM
Max HR 174 BPM
Average Pace 8.02
Best Pace 4.59

18/01/13 - Rest Day

19/01/13 - Free Run

The long run is back, and I've missed it!

I was going to take this one slow, build the strength in the legs and lungs and build no for my next run. Its been a bit snowy outside so it was a great run for cracking views of a white coastline. I was also lucky enough to see the early season lambs.




It was an early start so the road was all mine, so no competition with cars or trackers so I can get a fluid and smooth running posture and rhythm which is what I needed.

I was surprised I managed to get the 10 miles in 90 minutes, I was expecting a 10 minute mile pace at best, but I averaged out at a 09:01 which considering I haven't run this route for a good while I was pleasantly surprised.

I'll do this run next week to see where/if any improvements.


 Session Details
Duration 01:30:46
Distance 10.04 Miles
Calories 1421
Average HR 158 BPM
Max HR 174 BPM
Average Pace 9.01
Best Pace 4.51

20/01/13 - Rest Day

 Week 3 Totals
Swimming - 0 Meters
Cycling - 6.92 Miles
Running - 13.75 Miles


Comments

Post a Comment

Popular posts from this blog

Day 31 - The End Of Janothon, The Start Of Something Else...

-
Image
Well we have been all looking forward to this day, and here it is! Congrats to all people who have completed Janothon. Mondays are the elite group session, while I was driving down the car phone went off, the bloke that arranges the training cant make it plus another 2 of the group aren't attending tonight as they are stuck in work so the suggested session was 7 x 1km, I was not looking forward to that as the 2 young lads where probably going to be there and leave me behind. When I got there my assumption was correct it was just me and the 2 fastest lads of the group. When I suggested the 7 x 1km session they looked at me and said "I'm not doing that!" lets just go for a run. I was over the moon they said no to the speed work! Its been 30 days hard training and I didn't want that on my last day of Janothon. We did a run what is called around Europe, Its a route that takes us up hill to the top of the mumbles in Swansea when we get to the half way...
Read more

Lovely Lake Laps.. Hippo Like...

-
Image
I missed out last week on the lake swim and I understand it was a good one to miss, it was cold, dark and the lake even had waves. Todays session couldn't be more different, the lake was really flat, mill pond like and idea swimming conditions. The set was kept simple, 2 laps of the lake and as the lake was nice and flat I was happy with that, I thought that this set was going to be easy. Well how wrong was I.. The first lap went fine, I went off with the faster group and kept on there feet all the way around, which I was really happy with. I'm getting better with my swimming and im already looking to up the distance in my events, and 1500 meters doesn't look that daunting any more. We swam a wider lap in the session, so the spotters could follow us if we came into trouble, but I kept seeing the bottom which gave me the spooks so I kept going into the deeper part of the lake so I wasn't too scared... I sound like a right softy... But I have visions of someone or ...
Read more

Day 23 - 1st Race Day

-
The morning came far to early this morning and before I knew it I was up, dressed and ready for my 1st race for my new triathlon club. It was the final meet of the cross country season, 5 mile track around the reservoir and back home. This is my first competitive event since I played rugby to a high standard about 10 years ago. I do have a competitive streak in me so I was going to give it my all. I had to register when I arrived at the event it felt funny, going to a table in the corner, saying my name and running for a club.. me... running for a club. It was only £4 (it could have been £2 if I was registered with Wales Athletics) but I didn't mind paying it for my first turn out for Celtic Tri. There was a good turn out from the club but I was the only one without a team vest :( 11am on the dot the starter got the race off and away I went. I went out pretty quick but I was coping with it, I knew I could go out quick as it was only 5 miles. I averaged a 7.11 minute mile and I fe...
Read more