Jog On...

18/03/13 - Swim Session w/u: 4x100m easy (15sec rest after each) 3x the following [16x25m as First 3 are swum EASY (20sec rest) Every 4th 25m effort ALL OUT (20sec rest) After the 25’s, swim 200m ALL OUT Session Details Duration 00:55:00 Distance 2200 meters Average Stroke 12 19/03/13 - Turbo Session w/u: 20 mins 10 x Power Intervals CAD 75 1mins on / 1 mins off c/d:10 mins Session Details Duration 00:50:00 Distance 14 Miles 20/03/13 - Free Run 60 min Free Run (Treadmill) Session Details Duration 01:00:00 Distance 6.84 Miles 21/03/13 - Rest Day 22/03/13 - Swim Session SWIM w/u: 4x100m easy (15sec rest after each) 3x the following [16x25m as First 3 are swum EASY (20sec rest) Every 4th 25m effort ALL OUT (20sec rest) After the 25’s, swim 200m ALL OUT Session Details Duration 00:55:00 Distance 2200 meters Average Stroke 12 23/03/13 - House Packing 24/03/13 - House Packing Week 12 Totals Swimming - 4400 Meters Cycling - 14 Miles Run

11/03/13 - Swim Session Same set as last Monday so a similar distance logged. w/u: 4x100m easy (15sec rest after each) 3x the following [16x25m as First 3 are swum EASY (20sec rest) Every 4th 25m effort ALL OUT (20sec rest) After the 25’s, swim 200m ALL OUT Really enjoying my pool sessions, but I cant wait to move home and get the 6am starts rather than the  9pm ones. Session Details Duration 00:55:00 Distance 2200 meters Average Stroke 12 12/03/13 - Spin Session I decided to do this workout after my new gym induction. I did this session on a spin/standard bike cross as it had an aero position option which I tried out. The main session was a power one, which involved, w/u: 20 mins 7 x Power Intervals CAD 60 Max Resistance 1mins on / 1 mins off c/d:10 mins Mission of this session was jelly legs = Mission accomplished Session Details Duration 00:45:00 Distance 13.43 Miles 13/03/13 - Missed Session - After a long day at work and stresses of moving hom

04/03/13 - Swim Session This is the furthest I have swam to date on this plan, still not enough time in the evenings to swim the hole warm down as the pool closes at 10pm and I can only get in for 9pm. I need reduce the rest phases which I am and swim faster in the sets, which I am trying to do. It was great to have an empty pool apart from kids that were heavy petting or at least trying to in the corner of the shallow end, out my way. Session Details Duration 00:55:00 Distance 2300 meters Average Stroke 12 05/03/13 - No Training as it was my wife's birthday and she had my full attention all day, what a nice guy I am. Well she is only 30 once... 06/03/13 - Turbo Session This session was powered by birthday cakes, and what a nice birthday cake it was. I'm now moving into he power interval sessions, high resistance the maximum with a cadence of 60 RPM Warm up 20 mins 3 x Power Intervals 3mins on / 2 mins off Warm down 10 mins Session Details Durati

The first session has arrived and I'm really looking forward to my new training plan. I've decide to follow the Ironguides program, I wont go into to much detail in the plan otherwise people will just rip it off me and Ironguides wont make any money from my followers. I completed the Cotswolds 113 last year and the plan I followed was a lot lighter than this, this plan takes me straight into building a routine and conditioning my body for the race. I like it... I like it a lot... On a downer, I seem to have lost my Garmin watch... 25/02/13 - Swim Session A tough session to start with, I've been doing some of these the past month in and out of illness so I knew what was coming. I cut the warm up and warm down as I knew I wouldn't have enough time to complete everything in time and it its the 1st week the plan went easy on me and only gave me half a full session. 2x100m easy 2x the following 16x25m 1st 3 EASY 4th ALL OUT After the 25’s, swim 200m ALL