Jog On...

17/09/12 - Rest Day 18/09/12 - Spin Session I haven worked this hard on the spin bike for some time, even though I've lost my voice, and have a cold I still gave it everything. I still haven't fully recovered from Ironman Wales support crew so hence the loss of voice, but I'm racing Sunday so I best keep working on my training. I decided to stick with the audio fuel session for 40 minutes with a warm down of 5 minutes. As the race Sunday is the club TT circuit I decided that I was going to treat these intervals as a TT, get down into the aero position an get it my all. The interval session was up one side then back down.. Warm Up 1 min HARD 1 min RECOVERY 2 min HARD 1 min RECOVERY 3 min HARD 1 min RECOVERY 4 min HARD 1 min RECOVERY 5 min HARD 1 min RECOVERY 4 min HARD 1 min RECOVERY 3 min HARD 1 min RECOVERY 2 min HARD 1 min RECOVERY 1 min HARD Warm Down I found my gear and gave it everything on the maximum interval, I found a zone and s...

 13/08/12 - Rest Day 14/08/12 - Free Run (Tempo Run) A change of diet and more planning in my eating I hope is going to give me a fresher feeling and and more "omph" when I need to get the training in. After being ill last week I need to get focus in my training and decide to commit to it, since the half Ironman I think I've lost my way a little, but it hasn't helped that I've been ill. I wanted to make this a hard session and get into T4 straight away, it was poring with rain outside so this was another treadmill session. I soon found my rhythm and got to a 8.5 minute mile pace and stayed there for the session after mile 1. My legs felt good and after given them a rest when I wasn't training last week gave me plenty of strengh to keep in the working zone. I got my heart rate up to an average of 161 BPM which is middling for me so it was a highish intensity session, and I maxed out at 192 BPM for the final sprint to hit the 5.6 mile target. My...