F2 from book
w/up
5:00 easy with 90 rpm
5:00 wity :30 alterations between 100rpm and 80rpm
5:00 with 95+rpm
Set 1
4 x 3:00 Z2-3
sit in easy gear (1:00 RI)
Set 2
4 x 3:00 Z2-3
Stand in big gear (1:00 RI)
Set 3
4 x 3:00
Sit in big gear (1:00 RI)
c/d
5:00
Performing each set at 65-70 rpm
Total Time: 67:00
Was quite a hard session, only had SIS electolyte drink but mad eit too strong so felt a bit sick
Tuesday 30 November 2010
30th November (am) - Swim
easy aerobic swim following weights yesterday
Endurance 11 form workout book
w/u
6 x 75m free (:20 RI)
Main Set B
1 x 400m (:20RI) 7:04
1 x 300m (:20RI) 5:22
1 x 200m (:20RI) 3:35
1 x 100m (:20RI) 1:40
2 x 300m N/S(:30RI) 5:21,5:20
w/down
6 x 75m (50m free, 25m back) (:20RI)
Total Distance = 2500m
Felt good, could of went fatser but did not wnat to push it and bring cough on, it was ok at this pace
Endurance 11 form workout book
w/u
6 x 75m free (:20 RI)
Main Set B
1 x 400m (:20RI) 7:04
1 x 300m (:20RI) 5:22
1 x 200m (:20RI) 3:35
1 x 100m (:20RI) 1:40
2 x 300m N/S(:30RI) 5:21,5:20
w/down
6 x 75m (50m free, 25m back) (:20RI)
Total Distance = 2500m
Felt good, could of went fatser but did not wnat to push it and bring cough on, it was ok at this pace
Monday 29 November 2010
29th November - 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 15 reps (60 secs rest), last few require focus, moderate intensity
Leg Press - 50kg
Lat Pulldowns - 45kg
Knee Extension - 32.5kg
Hamstring Curl - 32.5kg
Straight Arm Pulldowns - 16.25kg
Calf Raise - 35kg
Seated Row - 40kg
Triceps Extension - 21.25kg
Pec Fly - 35kg
Chest Press - 22.5kg
Shoulder Press - 22.5kg
Hip Abduction (pushing in) - 55kg
Hip Abduction (pushingt out) - 55kg
Press ups (3 sest of 10)
Lunges (3 sest of 12)
Deadlift - (3 sets of 10) - 16 kg
5 w/down on x trainer
Felt ok, finished every set
Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star
Main session 2 sets of 15 reps (60 secs rest), last few require focus, moderate intensity
Leg Press - 50kg
Lat Pulldowns - 45kg
Knee Extension - 32.5kg
Hamstring Curl - 32.5kg
Straight Arm Pulldowns - 16.25kg
Calf Raise - 35kg
Seated Row - 40kg
Triceps Extension - 21.25kg
Pec Fly - 35kg
Chest Press - 22.5kg
Shoulder Press - 22.5kg
Hip Abduction (pushing in) - 55kg
Hip Abduction (pushingt out) - 55kg
Press ups (3 sest of 10)
Lunges (3 sest of 12)
Deadlift - (3 sets of 10) - 16 kg
5 w/down on x trainer
Felt ok, finished every set
Sunday 28 November 2010
28th November - Bike (T)
Could no go out on bike due to snow so had to do turbo
E6 from binder
w/u
5:00 easy with >90rpm
5:00 with alternate :30 between 80 rpm and 100rpm
10:00 easy with 95+ rpm
Set 1
60:00 Z1 with every 5th minute alternate between :30 spin and :30 sprint
Set 2
30:00 Z2 with every 5th minute alternate between :30 spin and :30 sprint
25:00 in zone 1 and adenc in 80's
w/down
15:00
Total time = 2:30:00
Nutrition:
Tried to do 150 calories every 20min through powerbars, powerbar gel and SIS electrolyte drink
Stomach felt ok and energy wise was ok
E6 from binder
w/u
5:00 easy with >90rpm
5:00 with alternate :30 between 80 rpm and 100rpm
10:00 easy with 95+ rpm
Set 1
60:00 Z1 with every 5th minute alternate between :30 spin and :30 sprint
Set 2
30:00 Z2 with every 5th minute alternate between :30 spin and :30 sprint
25:00 in zone 1 and adenc in 80's
w/down
15:00
Total time = 2:30:00
Nutrition:
Tried to do 150 calories every 20min through powerbars, powerbar gel and SIS electrolyte drink
Stomach felt ok and energy wise was ok
Saturday 27 November 2010
27th November - Run
Off road run round Bradgate Park with LTC, very hilly and was snowing so struggled on downhills but was enjoyable run
1:33:15
10.71 miles
average = 8:42/mi
1:33:15
10.71 miles
average = 8:42/mi
Friday 26 November 2010
26th Novermber (pm) - Bike (T)
Leicester Tri Club Watt bike session
Warm up for 10 mins spinning @ 90-93rpm, low wattage, practice perfect pedalling.
Then:
30 sec spin @ 120rpm, low resistance, perfect light pedalling,
2 min rec @ 85rpm,
30 sec spin up as above,
2 min rec as above,
30 sec spin up,
2 min rec as above,
30 sec spin up,
2 min rec as above,
5 min recovery @ 90rpm.
Repeat 1st spin up set,
5 min recovery @ 90rpm,
Repeat 1st spin up set,
10 min w/down, loosen off add some 15sec standing efforts (level 5 on the fan).
Total 60 min session.
Got really bad cramp at the end in calfs, could be bike setup, was a good session though
Warm up for 10 mins spinning @ 90-93rpm, low wattage, practice perfect pedalling.
Then:
30 sec spin @ 120rpm, low resistance, perfect light pedalling,
2 min rec @ 85rpm,
30 sec spin up as above,
2 min rec as above,
30 sec spin up,
2 min rec as above,
30 sec spin up,
2 min rec as above,
5 min recovery @ 90rpm.
Repeat 1st spin up set,
5 min recovery @ 90rpm,
Repeat 1st spin up set,
10 min w/down, loosen off add some 15sec standing efforts (level 5 on the fan).
Total 60 min session.
Got really bad cramp at the end in calfs, could be bike setup, was a good session though
26th Novermber (am) - Swim
Force 2 workout from binder
w/up
300m free
100kick with fins
4 x 50m build (:15RI)
300m pull
Main Set B
1 x 300m pull with paddles (:20RI) 5:17
4 x 50m fast (:15RI) :44,:44,:45,:46
1 x 300m pull with paddles (:20RI) 5:18
2 x 50m fast (:15RI) :42,:46
2 x 300m pull with paddles N/S (:20RI) 5:12, 5:10
2 x 50m fast (:15RI) :42,:47
C/D
200m
Total distance = 2600m
Started to cough towards the end again especially on fast intervals, felt good in arms otherwise though
w/up
300m free
100kick with fins
4 x 50m build (:15RI)
300m pull
Main Set B
1 x 300m pull with paddles (:20RI) 5:17
4 x 50m fast (:15RI) :44,:44,:45,:46
1 x 300m pull with paddles (:20RI) 5:18
2 x 50m fast (:15RI) :42,:46
2 x 300m pull with paddles N/S (:20RI) 5:12, 5:10
2 x 50m fast (:15RI) :42,:47
C/D
200m
Total distance = 2600m
Started to cough towards the end again especially on fast intervals, felt good in arms otherwise though
Thursday 25 November 2010
Wednesday 24 November 2010
24th November - Run
1:15
9.58 miles
Average = 7:49/mi
Tried to keep a higher pace as will be doing a longer slower run at weekend
9.58 miles
Average = 7:49/mi
Tried to keep a higher pace as will be doing a longer slower run at weekend
Tuesday 23 November 2010
23rd November (pm) Bike (T)
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 still
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 still
23rd November (am) - Swim
Workout: Endurance 10
w/up
400m free
300 pull
200 kick with fins
Main Set B
300m (:20RI) 5:06
2 x 200m (:15RI) 3:28,3:27
300m 5:19 (:20)
2 x 200m N/S (:15RI) 3:33, 3:31
300m 5:21
c/d
100m
Total distance = 2700m
Water was cold and lots of chlorine so was coughing all the time towards the end so could not mantain pace - felt fine otherwise and could of kept going
w/up
400m free
300 pull
200 kick with fins
Main Set B
300m (:20RI) 5:06
2 x 200m (:15RI) 3:28,3:27
300m 5:19 (:20)
2 x 200m N/S (:15RI) 3:33, 3:31
300m 5:21
c/d
100m
Total distance = 2700m
Water was cold and lots of chlorine so was coughing all the time towards the end so could not mantain pace - felt fine otherwise and could of kept going
Monday 22 November 2010
22nd November - 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 15 reps (60 secs rest), last few require focus, moderate intensity
Leg Press - 45kg (could increase)
Lat Pulldowns - 45kg
Knee Extension - 32.5kg
Hamstring Curl - 32.5kg
Straight Arm Pulldowns - 16.25kg (could increase)
Calf Raise - 35kg (could increase)
Seated Row - 40kg
Triceps Extension - 21.25kg
Pec Fly - 35kg
Chest Press - 22.5kg
Shoulder Press - 20kg (could increase)
Hip Abduction (pushing in) - 55kg
Hip Abduction (pushingt out) - 55kg
Press ups (3 sest of 10)
Lunges (3 sest of 12)
Deadlift - (3 sets of 10) - 16 kg
5 w/down 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 15 reps (60 secs rest), last few require focus, moderate intensity
Leg Press - 45kg (could increase)
Lat Pulldowns - 45kg
Knee Extension - 32.5kg
Hamstring Curl - 32.5kg
Straight Arm Pulldowns - 16.25kg (could increase)
Calf Raise - 35kg (could increase)
Seated Row - 40kg
Triceps Extension - 21.25kg
Pec Fly - 35kg
Chest Press - 22.5kg
Shoulder Press - 20kg (could increase)
Hip Abduction (pushing in) - 55kg
Hip Abduction (pushingt out) - 55kg
Press ups (3 sest of 10)
Lunges (3 sest of 12)
Deadlift - (3 sets of 10) - 16 kg
5 w/down on x trainer
Sunday 21 November 2010
22 November - Prep 3
Week 9 of plan
Now start Prep 3
Aims and tactics
Build swim endurance - build long swims
Build run endurance - Build run to 1:40
Stay injury free - yoga and back off if tired, keep freqeuncy of running low
Weights - AA3
Now start Prep 3
Aims and tactics
Build swim endurance - build long swims
Build run endurance - Build run to 1:40
Stay injury free - yoga and back off if tired, keep freqeuncy of running low
Weights - AA3
Saturday 20 November 2010
20th November - Bike
2:40:00
43.8 miles
Average Speed = 16.4 mph
Average HR = 132 bpm
Average cadence = 82rpm
felt strong
Had 3 powerbar gels, 1 powerbar, 1 SIS Energy drink, 1 water
Could of done with more liquid
43.8 miles
Average Speed = 16.4 mph
Average HR = 132 bpm
Average cadence = 82rpm
felt strong
Had 3 powerbar gels, 1 powerbar, 1 SIS Energy drink, 1 water
Could of done with more liquid
Friday 19 November 2010
19th November - 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) - 16 kg
5 w/down 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) - 16 kg
5 w/down on x trainer
Thursday 18 November 2010
18th November - Bike (T)
1:00:00 on turbo
tried to keep hr<144 and cadence in 80's
HR = 137
cadence = 80
was bit later at night than usual
tried to keep hr<144 and cadence in 80's
HR = 137
cadence = 80
was bit later at night than usual
Wednesday 17 November 2010
17th November - Run
1:00:00
7.39 miles
average = 8:07/mi
Felt good, did not push to hard as recovery week
7.39 miles
average = 8:07/mi
Felt good, did not push to hard as recovery week
Tuesday 16 November 2010
16th November - Swim
Endurance 2 from workout binder
w/up
6 x 75m
Main Set B
2 x 200m (:20RI) 3:22, 3:20
1 x 100m MOD (:20RI) 1:31
2 x 200m (:25RI) 3:22, 3:25
1 x 100m MOD (:25RI) 1:34
2 x 300m (:30RI) 5:06, 5:10
1 x 100m MOD 1:37
c/d
6 x 75m (50m free, 25m back) (:20RI)
Felt good and strong
w/up
6 x 75m
Main Set B
2 x 200m (:20RI) 3:22, 3:20
1 x 100m MOD (:20RI) 1:31
2 x 200m (:25RI) 3:22, 3:25
1 x 100m MOD (:25RI) 1:34
2 x 300m (:30RI) 5:06, 5:10
1 x 100m MOD 1:37
c/d
6 x 75m (50m free, 25m back) (:20RI)
Felt good and strong
Monday 15 November 2010
Sunday 14 November 2010
14th November - Rest day through injury
After bike last night my piriformis and hamstring tightened badly, stretched piriformis too far in coll down, iced it last night, was a lot better but thought better leave it to recover properly.
Session missed 2 1/2 hrs bike, not a big deal as can do it next week
Session missed 2 1/2 hrs bike, not a big deal as can do it next week
Saturday 13 November 2010
13th November (pm) - Bike (T)
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
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
13th November (am) - Run
45:00 at a slightly faster pace than longer runs - trying to maintain effort
Average Pace = 7:32/mi
Distance = 5.98 miles
Average Pace = 7:32/mi
Distance = 5.98 miles
Friday 12 November 2010
12th November - Swim
Endurance 1 workout from book
w/up
200m
2 x 200m [50m free, 100m pull, 50m free] (:20RI)
Main Set A
400, 300, 200, 100 MOD (:20RI)- 6:34, 5:06, 3:25, 1:39
300, 200, 100 N/S (:25RI) - 5:03, 3:22, 1:40
200 Fast 3:16
(:30RI)
100 Fast 1:36
(:30RI)
4 x 150m pull - 2:38, 2:41, 2:32, 2:34
c/d
100m
Total distance = 3200m
Felt good although need to concentrate throughout as kept drifting off and finding my effort drop
w/up
200m
2 x 200m [50m free, 100m pull, 50m free] (:20RI)
Main Set A
400, 300, 200, 100 MOD (:20RI)- 6:34, 5:06, 3:25, 1:39
300, 200, 100 N/S (:25RI) - 5:03, 3:22, 1:40
200 Fast 3:16
(:30RI)
100 Fast 1:36
(:30RI)
4 x 150m pull - 2:38, 2:41, 2:32, 2:34
c/d
100m
Total distance = 3200m
Felt good although need to concentrate throughout as kept drifting off and finding my effort drop
Thursday 11 November 2010
Wednesday 10 November 2010
10th November - Run
1:30:00
11.1 miles
Average pace = 8:07/mi
Had 3 SIS gels and felt goof although last 1.5 miles started to get a bit tougher
11.1 miles
Average pace = 8:07/mi
Had 3 SIS gels and felt goof although last 1.5 miles started to get a bit tougher
Tuesday 9 November 2010
9th November (pm) Bike (T)
80:00 on turbo trainer, workout from book
W/up
5 mins easy with rpm > 95rpm
5 mins alternate :30 rpm = 80 and rpm >100
5 mins easy with rpm>90
Main
Set 1: 30:00 in Zone 1
Every 5 mins alternate between :30 spin up and :30 sprint
Set 2: 30:00 in zone 2
Every 5 mins alternate between :30 spin up and :30 sprint
C/D
5 mins easy
Felt good although almost started cramping in later stages, sued normal SIS energy rather than electrlyte, perhaps need to use this as sweat a lot
W/up
5 mins easy with rpm > 95rpm
5 mins alternate :30 rpm = 80 and rpm >100
5 mins easy with rpm>90
Main
Set 1: 30:00 in Zone 1
Every 5 mins alternate between :30 spin up and :30 sprint
Set 2: 30:00 in zone 2
Every 5 mins alternate between :30 spin up and :30 sprint
C/D
5 mins easy
Felt good although almost started cramping in later stages, sued normal SIS energy rather than electrlyte, perhaps need to use this as sweat a lot
Monday 8 November 2010
8th November - 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
Starting to feel stronger, feel like i am making progress
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
Starting to feel stronger, feel like i am making progress
Sunday 7 November 2010
7th November - Bike (T)
Went out last night so did not start turbo till about 4pm. Did 2:15:00 with no specific targets as just wanted to get time under my belt
Saturday 6 November 2010
6th Novermber (pm) - Swim
Endrance 10 workout from book
W/up
400m free
300 pull
200 k with paddles and float
Main Set A
1 x 400m (:20RI) 6:46
2 x 200m (:15RI) 3:23, 3:24
1 x 400m (:20RI) 6:49
2 x 200m N/S (:15RI) 3:17, 3:18
1 x 400m 6:53
C/D
100m free
Total Distance = 3000m
Starting to feel a lot stronger in the pool now, need to keep going with Endurance work so can maintain similar spilts
W/up
400m free
300 pull
200 k with paddles and float
Main Set A
1 x 400m (:20RI) 6:46
2 x 200m (:15RI) 3:23, 3:24
1 x 400m (:20RI) 6:49
2 x 200m N/S (:15RI) 3:17, 3:18
1 x 400m 6:53
C/D
100m free
Total Distance = 3000m
Starting to feel a lot stronger in the pool now, need to keep going with Endurance work so can maintain similar spilts
6th Novermber (am) Run
49:25
6.2miles
Average = 7:57/mi
tried to go bit faster than long runs which i did, felt OK at this pace.
6.2miles
Average = 7:57/mi
tried to go bit faster than long runs which i did, felt OK at this pace.
Friday 5 November 2010
Thursday 4 November 2010
4th November (pm) - Bike (T)
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
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
4th November (am) - Swim
Force 4 workout form book
w/up
10 x 50m (:15 RI)
300m pull
Main set B
6 x 100m pull with paddles Desc 2-2-2 (20 RI)
400m
6 x 50m pull with paddles Desc 2-2-2 (:10 RI)
200m
w/down
200m
Total = 2500m
Felt ok after run yesterday
w/up
10 x 50m (:15 RI)
300m pull
Main set B
6 x 100m pull with paddles Desc 2-2-2 (20 RI)
400m
6 x 50m pull with paddles Desc 2-2-2 (:10 RI)
200m
w/down
200m
Total = 2500m
Felt ok after run yesterday
Wednesday 3 November 2010
3rd November - Run
1:15:00
9.12 miles
average = 8:13/miles
Had two gels, felt ok although started to slow towards the end but had been work before, should perhaps eat more during the day
9.12 miles
average = 8:13/miles
Had two gels, felt ok although started to slow towards the end but had been work before, should perhaps eat more during the day
Tuesday 2 November 2010
2nd November (pm) - Bike (T)
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 still
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 still
2nd November (am) - Swim
Endurance 5 workout from book
w/up
2 x 200m free
4 x 25m DPS (:15 RI)
Main Set B
2 x 250 moderate (:15 RI) 4:12,4:16
4 x 50m (25m finger scrape, 25m build) (:15 RI)
2 x 200m moderate (:15 RI) 3:22, 3:26
4 x 50m (25m catch up, 25m build) (:15 RI)
2 x 150m @ T Pace, should be 1:40 per 100m (:15RI) 2:23, 2:31
50m K
150m Breast stroke
W/down
200m free
Total distance = 2500m
had a gel before which helped although lost energy towards the end
w/up
2 x 200m free
4 x 25m DPS (:15 RI)
Main Set B
2 x 250 moderate (:15 RI) 4:12,4:16
4 x 50m (25m finger scrape, 25m build) (:15 RI)
2 x 200m moderate (:15 RI) 3:22, 3:26
4 x 50m (25m catch up, 25m build) (:15 RI)
2 x 150m @ T Pace, should be 1:40 per 100m (:15RI) 2:23, 2:31
50m K
150m Breast stroke
W/down
200m free
Total distance = 2500m
had a gel before which helped although lost energy towards the end
Monday 1 November 2010
1st November - 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, still find weights boring
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, still find weights boring
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