Week 11 - Onward & Packing

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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

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