Jog On...

After yesterdays run I was going to complete a bit of swimming, its too hot for this running malarkey! (Even though I'll probably run tomorrow). I did a simple set today: 1 x 2000m I had a empty pool a completely different experience to the other day, I used my Poolmate again as there was no chance I was counting 100 laps out I struggle to count to 10 in the pool. If anyone was watching me swim tonight they surely thought this lad is nuts and he's making me dizzy. Today was the furthest I had swam in a pool before and it felt completely different to this distance I swim in open water and before today I thought  I'd never swim that far in one hit in the pool so I was pleasantly surprised and also its completely different to doing it in a tri wetsuit. It's a good job my predators (goggles) are mirrored with a tint in as when I turned to breathe the sun was there glaring into my eyes and face so it saved me squinting every time I wanted to breathe. ...

Second day of the holiday and I had planned to get up early and get in an interval session before it was to hot and the sun was to high, but as I'm on holiday so a lie in won! After spending 6 hours by the pool, chilling out listening to my iPod I thought it was time I got up and went out for the run I had planned to do at 8am this morning. The breeze had picked up and the temp has dropped (slightly) ideal for a holiday run. I chose a nice interval session: 6 x (2min 98%, 1min 80%, 1min 98%, 30secs 80%, 30secs 98%, 30secs 80%) I did a mile warm up and scope out the area, well I went looking for a supermarket and a bar and I think I found them, I turned and came back to start my session. The state of the roads out here are shockingly bad, an I think this made my run even harder, but I just ran through it to get to the end of the hot session and I even managed a best pace of 05.42 per mile! Tomorrow may be a swim day, it depends on the weather, as it just starte...

First day of the holiday and after lying in the sun all day and chilling I thought I best get some training in. It was hot.. Really hot so the only thing I could do was get a swim in. We've got a 20 meter pool at the resort and it's relatively quiet so I decided a simple set of: 5 x 200m & 2 x 500m I managed to complete the first 1000m hassle free, pool to myself not a rubber ring in sight. After each 200 meters I did a one and a half minute recovery and set off again. I was lucky enough to borrow my mates Poolmate for holiday to try out, which is a good job really as I totally lost count on numerous occasions, to be fair I forget most times so it was nice to have the backup of the watch. Then I started to 2 x 500's and it was like a pool party had erupted everyone wanted some pool action, well everyone being 4 people, and all 4 had to get in the way and I was completing "S" bends in the pool very annoying as they could see I was doing a ...

 I woke up early this morning to a dark, dull and wet looking morning, I had planned a long ride, but how hard it rained last night the roads looked greasy and I was sure the heavens would open again when I was out, so I didn't fancy being out soaked through and being hours away from home. I decided upon completing a hour sprint session, as I said in my last bike post im going to do session on time based for a while, get my body used to being out for long duration, so today it was only an hour but a tough hour none the less. I completed a bike sprint session about a month ago and completed 10 reps of sprints and I remember being shattered at the end of 10, so I wanted to beat that as I think I've moved on since then.. only a little though. I managed to get 14 reps in this morning and I did my quickest time and max speed on the last set. I found the first couple quite hard to get a rhythm and I remember my heart rate going quite high on the first 2 reps. My average speed for...

As I had Monday as my rest day I needed to get out and get a run in before the weekend. As Friday is normally my rest day it felt quite funny getting out there and I think my legs knew this. I wanted to keep it simple and just get a light run in. I decided to go for 6 miles and the normal route. From the times above I definately took it easier than normal, as I was clocking in over 8 minute miles, which is fine as I had a hard session Thursday and this was meant to be a gentle session. I averaged a heart rate only at 152 BPM but this is still well in my training zone, the session was all about getting my legs getting used to going out, when they are still tired. This was my last run in the UK for a week as im off on holiday on Sunday, I wonder how hard its going to be running 20'c heat.. no underarmour for me! Todays session Duration 00 48 38 Distance 6 Miles Calories 834 Average HR 152 BPM Max HR 167 BPM Average Pace 08.03 Best Pace 05.51

This was the first time on the bike since Sundays race, and I really enjoyed getting back in the saddle, I was really disappointed with my ride in the Tenby GoTri event so I'm really keen move my biking forward like my other discipline. I had decided my route, but I wanted to make sure I stayed of for an hour session on the bike, and I managed to get in just under 20 miles. I'm going to start training on the bike by time and not distance for a bit so I can get used to being out for long durations and not worry about distance. Get my legs used to it I think will be the main objective. I did 2 laps of a route I knew and it had a mixture of flats, up hills and down hills an nice challenge for a school night. I managed to get a top speed of 33 MPH, but still my average speed is quite low, averaging out at just 15.9 MPH, the group I'd like to join up with in the week are averaged 16-20 MPH so a few more weeks of hard pushing for me before I join them. Some of the ride wa...

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...