Jog On...

Poor week this week as I've been busy with work and child care, I dont really mind as its good my legs. Since the half Ironman I've raced every 2 weeks. I do feel it sometime after a heavy session so a good couple of rest days wont hurt me to much. 16/07/12 - Spin Session Light session on my legs, nothing high revolution, just a simple spin. I'm still feeling a little tired from my cold and post races this season. I'm not sure if that's a good feeling knowing that I have a race on Saturday, so I will take it easy for the next couple of days. Plus I'm on child minding duties as my wife is way with work. I put the bike in a low to middle resistance and found  a rhythm for 45 minutes. Session Details Duration 00 45 00 Distance 10 Miles 17/07/12 - Rest Day 18/07/12 - Rest Day 19/07/12 - Rest Day 20/07/12 - Rest Day 21/07/12 - Gower Sprint Triathlon - Race Report HERE 22/07/12 - Rest Day   Week 29 Totals Cycling - 25 Miles Running - 3.10...

09/07/12 - Rest Day 10/07/12 - Insanity Workout (Cardio Power & Resistance) I'm new to the Insanity workouts, but I will start introducing them into my training plan and its going to be a great workout over the winter. 11/07/12 - Illness  I have managed to catch a cold which has made my head fat and its blocked my nose and given me a chesty cough. 12/07/12 - Illness 13/07/12 - Spin Session Easy session back into it after the sniffles and chest, I'm wheezing a bit when I was upping the tempo,  so didnt go all out in this session. Simple and easy spinning session on the bike, and clocked in 10 miles. Session Details Duration 00 45 00 Distance 10 Miles 14/07/12 - Sprint Interval Session I was really looking forward to this session, I've really missed on working on my sprints. Since going over to my Ironman plan its all been endurance based, so it was great to change things up. The session was half mile sprint T5, half mile recovery T2. My...

Back in the pool after the race on the weekend with a simple set of 3 x 500m freestyle I took it easy after the bad day in the office, with 2 rest days before I hit the pool. My legs felt relatively good but I couldn't shift my feelings about how poor I was in the last race. In this session the main aim was just to turn the engine over and do some lengths, no speed just simple swimming.. Just like a turtle under water. Todays session Duration 00 40 00 Distance 1500

After a unexpected rest day on Sunday, I was keen to blow the cobwebs away and get in a quality session with the elite group on a Monday. I haven't trained with the lads for 2 weeks as I've had no car to meet up with them so I've gone out on my own, so I was raring to go! The set was called, 3km, 2km, 1km, 2km, 1km - 2 mins recovery in between each km effort , (98% max thresh hold) km efforts. On my this was a hard one, but I didn't mind, I'd missed this kind of session with the group. I switched the Garmin to KM auto lapping and the times above include the recovery, I should have push lap on the breaks but I forgot on the first recovery so didn't bother after it. This was a really enjoyable session, hard, but enjoyable. The session started really quick, and my pace was really fast under 4 minute KM efforts, but by the end of the session it dropped 5 minute per KM. I was still working at the same intensity throughout the session and still finished 3rd in th...