Week 11 - Onward & Packing

-

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 home I decided to get an early night and I was tucked up in bed by 8:30pm and I definitely felt great for it come the 06:00am wake up call.

14/03/13 - Brick Session



I've got back to back brick sessions in the plan for today and tomorrow both with tempo runs so the early night and rest day was only going to help.

It was a treadmill run and obviously a pool swim. It was too cold for the road at 8pm. (I know I'm being soft)


RUN
Tempo Run
15 min warm up
7 x 30 sec on / 30 sec off
11 min warm down

SWIM
70 x 25m
Total 1800

Really enjoyed the session only 200 meters off the full swim set, I was told by the life guard its time and I wasn't too disappointed to hear those words I was shattered.

Session Details
Duration 01:30:00
Distance  4 Miles
Distance 1800 Meters


15/03/13 - Brick Session

Second day of bricks and its a building run and a interval swim set.


RUN
15 min warm up
5 min intermediate
5 min fast
5 min fastest
15 min warm down

SWIM
w/u: 4x100m easy (15sec rest after each)
2x 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 01:30:00
Distance  4 Miles
Distance 1600 Meters



16/03/13 - Free Run



A quick blast run on the road with a few hills in it.

I was pumped up from the Wales win the rugby so this run was going to be a breeze. This was an out and back run so i now the down hills were going to be there waiting for me on the way back.


I felt great now stiffness from yesterdays brick session and I wanted to go further but I know whats in the plan from week 5 so I'll stick to the plan for now. I also wanted to get home quickly as its steak and chips for dinner.

Session Details
Duration 00:40:21
Distance 4.80 Miles
Calories 684
Average HR 148 BPM
Max HR 163 BPM
Average Pace 8.25
Best Pace 5.58

17/03/13 - Missed Session - Pool closed totally forgot the pool closed at 3pm. Gutted!

Week 11 Totals
Swimming - 5600 Meters
Cycling - 12.43 Miles
Running - 13.77 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