Jog On...

February has been a great month for me on the training front and the diet from, I've lost 22lbs since eating cleans and getting back into training. I'm still on 3 sessions a week, but trying to get that 4th one in when and where ever possible. My official training plan started this month for my main race of the year, Long Course Weekend (LCW) raced on the Ironman Wales course over 3 days. I must say I'm really looking forward to the race in July, It takes me that step closer to becoming an Ironman. Session Reviews 04/02/14 - Spin Session I've been a member of the gym for about 6 months now so I have decided to take up some of the free classes I get with the membership. One of them was intermediate spin so I thought I'd give it a go. Its up to you how hard you work but the instructor does shout at the class a lot to work hard so I do find myself getting a good work out. Its only 55 minutes but I get a cracking sweat on and I do feel it in the legs the follo...

The week was completed with 2 sessions again, but more importantly they were run sessions. I was so happy to get out there and get a run, after all the things that have happened to my knee in the past 40 weeks I was a great feeling. It was cold so donned my hat and gloves combo and off out I went for a pitch black run... I like to add I looked like a Christmas tree with all my lights on. No one was going to miss me! 25/11/13 - Run Session I knew no land speed records were going to be broken today, I just wanted to get out and get home without any tweaks, niggles or pains. It felt great, the cold air in my lungs, the open round in front of me (even though it was pitch black) I had my new running lights on and there was no stopping me. I stopped my mind playing tricks with me as there we no ghosts of zombies changing me I found my rhythm and off I went. Session Details 28/11/12 - Run Session Another dark nights run and I really enjoyed it, hat and gloves in tow and off ...

2 weeks back in training and I feel great... even more importantly my knee feel great! I the last 14 days I've turbo trained 9 sessions and all have been more intense than the last. I've gone from 20 minutes to 45 minutes and gone from a minor/none resistance to the top ring with a cheeky mid resistance. I'm happy to start recording my training sessions from now on so I've dug out my brand new Garmin 910 XT that I had for my 30th birthday in April and get testing it out. I'm also going to invest in trainer road software to see what kind of wattage / power I'm pushing on the bike. It looks like something good to invest my money in as I love stats. Other Good / Bad news is that Ironman Wales has now been fully booked up so there are no spaces left for me to enter. Its good news that I wont over train and feel that "inch" to enter and cut corners with my training, but bad news as I have to wait till 2015 definitely now! Looks like another event wit...

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 Di...

24/12/12 - Free Run I managed to get my final pre Christmas day run in. Session Details Duration 00:48:17 Distance 6.30 Miles Calories 901 Average HR 163 BPM Max HR 179 BPM Average Pace 7.36 Best Pace 4.22 25/12/12 - Rest Day 26/12/12 - Free Run A day to burn off yesterdays indulgence! Session Details Duration 01:15:15 Distance 9.00 Miles Calories 1285 Average HR 158 BPM Max HR 172 BPM Average Pace 8.19 Best Pace 4.04 27/12/12 - Rest Day 28/12/12 - Sprint Session Its been a while since a sprint session was completed, I do enjoy them, they are short, sharp and over quickly.. a bit more pain in the lungs but over quicker. You also get some random looks off people driving past. 1 = Sprint  2 = Recover and so on... 8 sets of flat out and recovery, Recover had to be under 3 minutes maximum. Session Details Duration 00:33:11 Calories 458 Average HR 157 BPM Max HR 183 BPM 29/12/12 - Rest Day 30/12/12 - Free...