Jog On...

31/01/12 - Rest Day 01/01/13 - Rest Day 02/01/13 - Free Run First run of 2013, and it felt great, not to chilly but enough to keep you warm and working hard a keep focus on your running and not focused on keeping warm. I took an extra half a mile on the route, I still took a wrong turning as it was meant to be an extra 1.5 miles, but I'll save that for next time. It was a slow time for this one, but there was some tiredness in my legs and I wanted to do a sprint session later in the week so I eased off the speed and kept it below 9 minute mile pace. I felt strong when I finished the first session of 2013, I knew I had more in the legs and could have done it the whole run again if I had too... Honest! Session Details Duration 01:23.39 Distance 9.50 Miles Calories 1351 Average HR 154 BPM Max HR 175 BPM Average Pace 8.46 Best Pace 5.27 03/01/13 - Rest Day 04/01/13 - Sprint Session I enjoyed this session last week so...

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...

Its been a while since I've done this sprint session, I really need to work on my biking, I definitely dont so enough biking and its definitely going to effect my racing. I have decided that im going to purchase that turbo trainer but I cant see me affording it till next month after all these races at I've got planned till Christmas. This is a simple session of bike sprints. I managed 11 repartitions before my legs got to heavy to peddle, but I still had to peddle home all up hill may I add. I worked hard when I had to in the sprint sections, maxing out my heart rate at 162 BPM but my average heart rate was quite low at only 127 BPM. This session is a lonely one, as you dont see many people, but its a nice place away from the traffic and you can cycle the racing line. I dont think I'll be able to do many of these after work from today as the nights are starting to get dark quite early which is a shame, but roll on the turbo training. I managed a maximum speed of ...

I got home from work late so I didn't have a chance to get a quick turbo meal in so I turned to me trusty energy supplement Orbana. For those who dont know its a cracking product, no crashes, no upset stomach, exactly what you need pre exercise. Check it out HERE We started the session with a gentle warm up and simple and dynamic stretches. This then led us onto a sprint session up hill too! It really enjoy sprint session, it takes me back to my rugby days where we used to a similar drill but it involved pulling tyres and you best mate on your back, so im really happy its just me sprint now, no additional weight as this is hard enough. I managed to get up the hill the same distance each time so I made sure I worked hard on each sprint, but not to hard as we still had a endurances set to complete. The set was 5 x (4 minutes 98%, 3 minutes 80% Jog recovery), this is a tough set and one that tests the lungs, it was important to keep jogging in the recovery period so you keep y...