31st October (pm) - Yoga

1st 6 poses from yoga for dummies DVD
Physio said i should start this to try and keep me injury free
Need to keep at this as some poses were hard to hold due to balance

31st October (am) - Bike

2:00:00
Average HR = 131
Distance = 33.2
Average Speed = 16.6 mph
Average Cadence = 82 rpm
Including warm up and down


Still keeping HR in zone 1 and cadence in 80's as building endurance
Had 1 powerbar and 1 powerbar gel which really helped, shows with the HR as felt like i had plenty left and wanted to up it

30th October (pm) - Bike

47:00 on turbo trainer

Speed Skills 5 from book (Form Sprints)

w/up
5:00 at cadence > 80rpm
6:00 each 1:00 between 100rpm and 60rpm
5:00 easy with cadence > 95rpm

6 x :30 at 100+ rpm (zone 2 HR), building leg speed for :15
(4:15 RI)

W/down
5:00 easy

30th October (am) - Run

1:15:00
9.24 Miles
average pace = 8:07/miles

Felt good despite stiff hips

29th October - Swim

Endurance 11 from book

w/up
6 x 75m

Main Set A
1 x 500m - 8:13
1 x 400m - 6:54
1 x 300m - 5:07
1 x 200m - 3:22
2 x 300m NS - 5:12, 5:22

(:20RI)

w/down
6 x 75m - 50m free, 25m back

total = 2.9k

Was a good session, started to die a bit towards the end as shown by last two 300m times

27th October - 5 a side football

4 10 min matches five a side with work
Not used to sprinting so much, was pretty tired at the end

26th October (pm) - Bike

1:04 on turbo traner

E1 out of book

w/up - 16:00 (5:00 easy >90rpm, 5:00 with :30 alternate standing/seating, 6:00 with 1:00 80% on RL then LL)

Set 1: 6 x 2:00 with HR in Zone 2 and cadence 70rpm (1:00 RI at 100rpm)

3:00 RI easy pedalling

Set 2: 6 x 3:00 with HR in Zone 2 and cadence 70rpm (1:00 RI at 100rpm)

C/D - 5:00 easy

Felt ok although struggled with maintaining 100rpm

26th October (am) - Run

30:00 on treadmill, hills setting.

Just a nice easy recoevry run really, felt comfortable

Did 30:00 core/stability after as well

25th October - Weights

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 20 reps (45 secs rest), last few require slight focus, still low to moderate intensity

Leg Press - 37.5kg
Lat Pulldowns - 30kg
Knee Extension - 27.5kg
Hamstring Curl -27.5kg
Straight Arm Pulldowns - 13.75kg
Calf Raise - 30kg
Seated Row - 30kg
Triceps Extension - 18.75kg
Pec Fly - 30kg
Chest Press - 17.5kg
Shoulder Press - 17.5kg
Hip Abduction (pushing in) - 45kg
Hip Abduction (pushingt out) - 45kg
Press ups (2 sest of 12)
Lunges (2 sest of 16)
Deadlift - (2 sets of 15) - 12 kg

5 w/down on x trainer

Felt comfortable - nothing too strenuous

25th October 2010 - Prep 2 Period

Prep Period 2 starts today,

Strength sessions are now AA2
No Races Planned although may do some of the cross county

Will concentrate on:

1. Build Bike Endurance - Go Long on bike with Low intensity
2. Build Swim Technique - Weekly Skills Session
3. Improve Felxibility - Start Weekly Yoga Session

24th October - Run

45:00, felt ok considering hungover slighlty.
Had to keep stopping for traffic lights again
5.48 miles
Average pace = 8.12 min/miles

23rd October - Bike

1:45:00
28.8 miles
Average HR = 142 bpm
Average Cadence = 84
Average Speed = 16.4 mph

Felt good, could probably start using gels or food now to keep energy levels up

22nd October - Weights

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 25 reps (45 secs rest), never strain of fail

Leg Press - 32.5kg
Lat Pulldowns - 25kg
Knee Extension - 20kg
Hamstring Curl -20kg
Straight Arm Pulldowns - 11.25kg
Calf Raise - 20kg
Seated Row - 25kg
Triceps Extension - 16.25kg
Pec Fly - 25kg
Chest Press - 10kg
Shoulder Press - 10kg
Hip Abduction (pushing in) - 35kg
Hip Abduction (pushingt out) - 35kg
Press ups (2 sest of 10)
Lunges (2 sest of 10)
Deadlift - (2 sets of 10) - 10 kg, trying to learn form

5 w/down on x trainer

18th October - Run

1:00:00
7.21 miles
Average pace = 8:19/miles

Felt good, kept having to stop due to traffic lights in city centre

17th October - Bike

1:45 on turbo trainer
had to go on turbo as wanted to watch football match during the day
average HR = 136 bpm
average cadence = 79

included 5 min warm up and ten minute cool down.
Felt ok - no problems with time period just bit bored

16th October - Run

45:00
5.47 miles
Average pace = 8:14/mile

Felt ok, definietly starting to move towards previous fitness level

15th October - Rest Day

14th October (pm) - Bike

45:00 on turbo trainer, as before trying to keep HR less than 144 and cadence in 80's

Average HR = 139bpm
Average Cadence = 80rpm

These included warm up/warm down

Felk ok

14th October (am) - Swim

Endurance 5 workout from book

w/up
2 x 200m, 4 x 25m DPS (:15)

Main Set
2 x 250m MOD 4:12, 4:24
4 x 50m (25m Finger scrapes, 25m build)
2 x 200m MOD 3:26, 3:26
4 x 50m (25m Catch up, 25m build)
2 x 150m MOD 2:29, 2:29

W/Down
200m

Need to find a way of getting more energy in morning sessions, could perhaps try enegry gels/drinks

13th October - Run

1:15:00
9.04 miles
Average pace = 8:18/mile

Felt good depsite hamstring strain, physio said no speedwork at the moment and see how it goes

Route:
Ullesthorpe - Calybrookes - Frolsworth - Leire - Dunton - Home

12th October (pm) - Bike

1:00:00 on turbo trainer
aiming to keep HR below 144 and cadence in 80's

Average HR = 139bpm
Average cadence = 81 bpm
This included warm up and warm down

Felt good, could of carried on longer which was good

12th October (am) -Swim

Endurance 2 session from book

w/up
6 x 75m (:20 RI)

Main Set
2 x 200m (:20RI) 3:25, 3:32
1 x 100m moderate (:20RI) 1:38
2 x 200m (:25RI) 3:26, 3:25
1 x 100m moderate (:25RI) 1:37
2 x 300m (:30RI) 5:10, 5:12
1 x 100m moderate 1:35

w/down
6 x 75m (50m free, 25m back)

Total distance = 2600m

Felt good and could sustain that pace for the distance as times are close together.

11th October - Weights

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 25 reps (45 secs rest), never strain of fail

Leg Press - 32.5kg
Lat Pulldowns - 25kg
Knee Extension - 20kg
Hamstring Curl -20kg
Straight Arm Pulldowns - 11.25kg
Calf Raise - 25kg
Seated Row - 25kg
Triceps Extension - 16.25kg
Pec Fly - 25kg
Chest Press - 10kg
Shoulder Press - 10kg
Hip Abduction (pushing in) - 35kg
Hip Abduction (pushingt out) - 35kg
Press ups (2 sest of 10)
Lunges (2 sest of 10)
Deadlift - (2 sets of 10) - 10 kg, trying to learn form

5 w/down on x trainer

10th October - Rest Day

9th October - Bike

1:30:00
Same route as last week
Average HR = 135bpm
Distance = 24.6 miles
Average Speed = 16.4mph

only ate about half an hour before so struggled a bit to begin with.

8th October (pm) - Swim

Endurance (Form) 3 workout from book

Warm up
150m free
100m kick
50m Finger scrapes
150m free

Main Set
4 x (2 x 25m catch up, 2 x 25m uw recovery, 4 x 25 build)
2 x 600m

Warm down
100m free

Total distance = 2550

Longest swim since Xmas so was good

8th October (am) - Run

30:00 on gym treadmill (Randon workout)

7th October - Bike

1:00:00 on gym bike as was in a hotel with work

6th October - Run

45:00 on treadmill doing hills workout

5th October (pm) - Run

7.25 miles
1:00:05
Average = 8:17/miles

Felt good to get a bit more distance done, went of to fast and struggled towards the end though

5th October (am) - Swim

Endurance (form) 2 from book

w/up
400m

Main set
6 x 50 (25m RT/LT, 25m build)
1 x 400m - 6:48
2 x 200m - 3:19, 3:26
1 x 450m - 8:07

W/down
100m

Was not feeling too great with sore throat
Total Distance = 2050m

4th October - Weights

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat

Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 25 reps (45 secs rest), never strain of fail

Leg Press - 32.5kg
Lat Pulldowns - 25kg
Knee Extension - 20kg
Hamstring Curl -20kg
Straight Arm Pulldowns - 11.25kg
Calf Raise - 20kg
Seated Row - 25kg
Triceps Extension - 16.25
kgPec Fly - 25kg
Chest Press - 10kg
Shoulder Press - 10kg
Hip Abduction (pushing in) - 35kg
Hip Abduction (pushingt out) - 35kg
Press ups (2 sest of 10)
Lunges (2 sest of 10)
Deadlift - (2 sets of 10) - 10 kg, trying to learn form

5 w/down on x trainer

3rd October - Run

45:33
5.38 miles
average pace = 8:28/mile

Felt better than Wednesday even though was very windy.
Need to keep improving slowly to try and get back to where i was before injury

2nd October - Bike

1:30:00

Lutterworth - Gilmorton - Bruntingthorpe -Countesthorpe - Dunton - Frolsworth - Ullesthorpe - home

As previous sessions, aimed to keep hr< 144 and cadence in 80's

Average HR = 140 bpm
Average cadence = 84 rpm

24.8 miles
16.6 mph

No real hip pain and felt comfortable, still need to work on hills.