Jog On...

01/10/12 - House Move 02/10/12 - House Move 02/10/12 - Rest Day 03/10/12 - Free Run New shoes so I used this to break them in. There new off road shoes (Salomon Speedcross 3), I really wanted a high colour pair but all I could find in my size were borring black so I just went with them. As I only had 30 minutes today to run, I got a hardish session in, I put the treadmill on incline 12% and ran at a 8 minute mile pace. I did this for 10 minutes on 10 minutes flat and then the final 10 minutes at 12% incline again. I'm not sure if this was a good idea doing such an intense session, but my legs felt nice and strong. I was beating everything the treadmill was throwing at me, I really enjoyed the session and I think I'll start adding cheeky inclines into the run sessions over the winter went I cant get out in the mud. On another plus note, my shoes fit like a glove! Roll on Saturdays race, I'm sure they wont be this clean for long. Session Details Duration 0...

03/09/12 - Free Run After a weekend off of feeling a little under the weather I decided to get in a hard run on the treadmill. This is just want I needed to get out the funk I was in. It was hot in the gym so I was sweating buckets, thank god I had the gym to myself, as I sure I would have scared most people away from a man cover in sweat going like the clappers on the treadmill. It was like a river was running off my head, thank god I remembered a towel but this seem to do nothing. When I finished I did wipe the screen and rails down, but I hope they clean the machines often! YUK! I cranked the treadmill to 8 minute mile pace and stayed there for the full 45 minutes/ Somehow this feels tougher than running on the road, but I suppose to can vary your pace on the road but still clock in the <8 minute mile pace. It was a tough one and by the end of the session I could feel it in my lungs, the burn... a good burn! Another quality hight tempo session done! Session Details...

23/07/12 - Spin Session Easy session, a 10 mile leg spin over 55 minutes, which was a done with a training partner today, not a lot sweating today and mostly chatter. Session Details Duration 00 =55 00 Distance 10 Miles 24/07/12 - Rest Day 25/07/12 - Free Run Its boiling hot outside and here I am, doing a run on the treadmill in the hot gym. I know I should go out on the road, but I wanted to do a flat run and its too hilly outside work to do anything flat. I know that is a poor excuse but I'm sticking with it. Its been the first time in a while I've needed to get the "drive" to go and train and I need to stap out ofthis quickly as I've still got a few races to go this season. Simple session, free run at 08.06 minute mile pace, and a average heart rate of 163 BPM, but I clocked in a maximum of 190 BPM. I haven't seen my heart that high for some time. Session Details Duration 00 45 00 Distance 5.60 Miles 26/07/12 - Rest Day 27/07/1...

14/05/12 - Rest Day 15/05/12 - Rest Day 16/05/12 - Brick Session (National Pool of Wales & Swansea Sea Front) After have 2 days off this week already, I had no drive to get out for this session, but when I did finally get the Speedo Jammers on I was really keen to get into it. I decided to hit the 50 meter pool and complete a 4 x 500m set (2000 meters) and get a 60 minute run under my belt. The weather was lovely and I was keen to make the most of it. I was lucky enough to have a lane to myself and so it was a interrupted set and and a quick change into some running gear I was out the door and on the sea front listening to my ipod picturing myself running the last 7 miles of the Ironman race. I felt good, really good and could have quite happily kept on going on the run! Session Details Duration 01 40 00 Distance Swim (2000m) Run (7 Miles) 17/05/12 - Cycling (Spin Bike) I was still feeling it a bit from last nights brick and the alarm clock went off far to earl...