Weights

15:00 on X trainer for warm up

2 sets of 25 reps (:45 rest)
Keep a low intensity and never strain or fail

Leg press - 32.5kg
Lat pulldowns - 25kg
Knee extension - 25kg
Hamstring curl - 30kg
Straight arm pulldowns - 11.25kg
Calf raise - 20kg
Seated row - 25kg
Triceps extension - 16.25kg
Pec fly - 25kg
Chest press - 15kg
Shoulder press - 15kg
Hip abduction (in) - 45kg
Hip abduction (out) - 55kg
Ab crunch bench

25:00 core work

10:00 on X trainer with hard resistance

30:00 easy spin on bike

Getting more used to weights now which is good, still find them boring.

Bike

Long bike in Zone 1

64 miles
Time = 4:23:00 (inc stops)
average speed = 14.7 mph
average HR = 134
average cadence = 66

Rode back from Stratford, got lost a few times in the first half which accounts for slow time (speed)

Rest Day

Run

14m slow pace

1:48:14
average pace = 7:44/mile

concentrating on form - is quite hard to keep when tired

Swim

LTC session at new parks

300m easy freestyle
4 x 25m kick
4 x 75m Pull
6 x 50m @1:00
300 freestyle moderate pace
3 x 100m IM @2:05
4 x 75m @1:30
150m freestle moderate
2 x 75m IM (no FC)
4 x 50 warm down

total distance = 2.4k

Good session, started to get cramp in last IM because of bike session beforehand

Bike

2hrs on turbo trainer

E8 from book

34:00 in zone 1
5:00 at cadence >90rpm
5:00 alternate :30 standing, :30 seated
6:00 alternate 1:00 at 80% on RL, 1:00 at 80% on LL

3 x 20:00 (10:00 at Zone 1, 10:00 at Zone 3 (152-158))

10:00 warm down

Bike

2hrs on Turbo Trainer
SS7 from book

50 mins in Zone 1, cadence circa 75-80
5mins easy with cadence > 90rpm
5 alternate 30secs standing in zone 2, 30 secs seating zone 1
6 mins seated alternate between 80% workload on RL then 1 min on LL

4 x (3mins in Zone 4 [158-168] at 100 rpm, 2mins in Zone 1 at 80rpm, 1min in zone 2 at 110-120rpm) - 5 mins rest between sets

10min warm down

Was a good session

Run (pm)

Track session with LTC at Saffron Lane

400m warm up
various drills concentrating on body posture with Dr Tom.

Main set
4 x 100m
8 x 400m (77, 77,77,76,79,83,83,84)
last 4 were spent concentrating on posture and form, after speaking to Tom keep form even if have to slow down.

Warm down
800m

Was a good session, as per swimming need to concnetrate on form - 1st big thing to work on is standing tall with chest out to stop arms crossing

Swim (am)

Warm up -
2*100m east freestyle (20 secs rest)

Build up -
6 x (1 x 50m single arm with fins[6 left, 6 right, 6 full stroke], 10 secs rest, 1x 50m streamline kicking with fins)

Main Set
12 x 100m freestyle (20 secs rest) steady pace, not an effort

1:37
1:40
1:42
1:41
1:43
1:40
1:40
1:40
1:42
1:42
1:40
1:38

Warm down
2 x (1 x 50m freestyle push & glide, 15 sec rest, 1 x 50m easy freestyle)

Total distance = 2.2k

Trying to concentrate on hip rotation.

Weight = 13st 1 lb

Weights

15 mins on X trainer as warm up

2 sets of 25 reps (45 Secs)

Leg Press - 32.5kg
Lat Pulldowns - 25kg
Knee Extension - 25kg
Hamstring curl - 30kg
Straight arm pulldowns - 11.25kg
Calf Raise -25kg
Seated Row - 25kg
Triceps Extension - 16.25kg
Pec fly - 25kg
Chest Press - 15kg
Shoulder press - 15kg
Hip abduction (in) - 45kg
Hip abdcution (out) - 55kg

25mins core work
10mins x trainer cool down
10mins stretching

Rest Day

Swim (pm)

Warm up -
1000m easy freestyle

Main Set -
5 x 200m freestyle with 15 secs rest
6 x 200m with pull buoy with 15 secs rest
5 x 200m with fins with 15 secs rest

Warm Down -
400m with pull buoy
100m Breastroke
50m Back stroke
250m easy freestyle


Total Distance = 5,000m

Think its the longest I have ever swam at once, just trying to build distance before adding speed.
Distance felt ok just got a bit bored at the end.

Run (am)

12m Slow
Time = 1:32:46
Average pace = 7:44 /mile


Ashby Parva - Gilmorton - Peatling Parva - Peatling Magna -Willoughby Waterleys - Ashby Magna - Dunton Bassett - Ashby Parva

Felt ok all the way round except last half mile which was quite a steep uphill.

Bike

2hrs on turbo trainer
Endurance 6 session from book.

w/up - 5mins easy at cadence >90rpm, 5 mins at 30 secs interval alternating between 80 rpm and 100rpm, 5 mins easy at >95rpm

Set 1 -50 mins in zone 1, every 5th minute alternate between a 30 sec spin up and a 30 sec sprint

Set 2 - 50 mins in zone 2 (139-151) with the above alternate 30 sec intervals

5 min warm down

Keep forgetting to press lap button on HR monitor but average for set 1 & 2 combined was 143 with average cadence being 74.

Managed to keep in zones but stuggled with last 3 intervals (legs felt dead).

Swim

LTC session

10 min warm up

Main session was all drills focusing on body position and technique
Each drill was 4 x 50m

300m w/down

Was really good session and gave me some good pointers:

1. turn with the hips
2. fingers should be pointing down at the catch

Probably about 2k

Run

5 miles Steady
35:04
average pace = 7:01/mile

Office - Ayelstone Road - Middleton Street - Narborough Road - Uppingham Road - Walnut Street - West Walk

Was very hard run and struggled to keep pace up as not done any speed work since marathon

Bike

2 hours on turbo trainer

45 mins at Zone 1, average HR =133, average cadence = 68

then into Speed Skills 2 session (from book)

5 mins easy at cadence 90
5 mins alternating 30secs between 100rpm and 80 rpm
10mins easy at cadence 95+
8 x 30secs maximum rpm (4:30 rest) - Zone 2

15 min warm down
average HR for second part = 139, average cadence for second part = 72

kept between 120rpm and 130rpm on intervals, struggle to keep HR controlled in high cadence and currenlty cannot push a big gear at high cadence, no big surpirses as I know biking is my weakest part. Have still made big improvements since January though.

Run (pm)

From office - Ayelstone Road -Soar Valley Way, Narborough Road - Uppingham Road - past Walkers Bowl - West Walk

8 miles
Time = 1:02:24
Average = 7:48 /mile

Felt good to get running again after two weeks off, felt ok but need to keep a more consistent pace.

Swim (am)

warm up -
4 x 50m with 15 second rest

Build Up -
6 x (1 x 50m freestyle with fins, 25m hard kick, 25m recovery, 1x 50m freestyle breathe and kick with fins and float)

Main Set -
3 x 200m with pull buoy, 30 sec rest
3 x 200m with paddles, 30 sec rest

Warm down -
2 x 50m easy with 15 second rest

Total distance = 2100m
Total time = 45 mins

Average swim session, could probably fit in a bit more before work (up to 1 hour)

Weight = 13st 6lbs

Weights Session

Phase AA1

15 minute w/up on cross trainer

2 sets of 25 reps with 45 secs rest, never failing or straining

Leg Press - 32.5kg
Lat Pulldowns - 25kg
Knee Extension 25kg
Hamstring Curl - 30kg
Staright Arm Pull Downs - 11.25kg
Calf Raise - 20kg
Seated Row -25kg
Triceps Extension - 16.25kg
Pec Fly - 25kg
Chest Press - 15kg
Shoulder Press - 15kg
Hip Abduction (pushing in) - 35kg
Hip Abduction (pushing out) - 55kg

20 minutes of core work after with swiss ball exercises


Followed by 30 mins easy bike to warm down then 10 minutes of stretching.

Felt good to get back into training although weights tend to be a bit boring

Ironman Training Starts

FTHR Test on bike

25min w/up then 30 min tt on turbo trainer taking the average heart rate for last 20mins

FTHR = 169

This will be used when ironman training, sessions refer to different zones.