Week 4 - Love The Turbo

-
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 514
Average Cadence 80 RPM
Max Cadence 105 RPM

23/01/13 - Rest Day

24/01/13 - Turbo Intervals

Same set as above but I went further, only 0.15 miles, so nothing to boast about, I did have a rest day yesterday so maybe I feel fresher for the session.


My heart rate was up 3 beat per minute but my max was still at 171 BPM.



Session Details
Duration 00:45:01
Distance 9.65 Miles
Calories 534
Average Cadence 82 RPM
Max Cadence 104 RPM


25/01/13 - Rest Day

26/01/13 - Turbo Intervals

After 2 x 45 minute sessions, I decided to make a massive leap and complete a 60 minute session. With a 15 minute warm up and warm down and a 30 minutes 1 minute on 1 minute off style session.


It hurt, and I've got a long run tomorrow!

27/01/13 - Free Run

After last nights turbo I was conscious that my legs may be a bit tired, I did this run last week and I treated last weeks as slow and steady, so I wanted to do something similar this week but I wanted to make sure I kept the same place region all the way throughout the session.

I felt great and plenty left in the legs, I averaged out at a 8:20 minute mile pace, and ended up doing the same run 7 minutes quicker. I didn't go eye balls out, I kept plenty in the tank and the cheeky head wind all the way home made the slow incline at mile 7 quick hard.

It was nice to be running in something other than rain too!

Session Details
Duration 01:23:58
Distance 10.02 Miles
Calories 1423
Average HR 154 BPM
Max HR 177 BPM
Average Pace 8.20
Best Pace 4.33

Week 4 Totals
Swimming - 0 Meters
Cycling - 32.96 Miles
Running - 10.02 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

Day 21 - I Love Rest Runs But, I Hate Chavs

-
Image
Its the final countdown.. doo doo do do! doo doo do do do! Only 10 days to go for us Janothoners' and Ive been thinking that once its over I will keep up the amount of running I have this month but I think I'm going to introduce a rest day on Friday which involves doing nothing! But I'm going to work harder in the week, as I'm losing my Saturday runs to swim sessions. I chickened out of breaking the 100 mile mark today, I stuck to my guns and did the rest run, it went well until the last mile I run past a youth center and the little bar-stewards decided to hurl abuse at me, but I had my shuffle on so I couldnt hear anything and one lad decided to stand in the way as he thought he was "cool" i just glided past him, I think if I was in a mood im sure I would have dropped my shoulder and floored the chav. As soon as they were gone it was a glide home and a new PB for the route. Not much else going down today so im on the sofa, finished my poached eggs and n
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