31st December - Rest day - ill

Still a bit under the weather so day off

30th December - Bike

50:00 easy, wanted to do 75:00 but was coughing to much and felt a bit under weather.
Ended up with average 15.3mph and 12.7 miles

29th December - Weights

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 - 18.75kg
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

5 min w/dwn on x trainer

Still feel a bit under the weather, more coughing than anything and sore throat

20th December - ill

Was menat to start Base 1 period but feel under the weather so decided to take rest days until feel better to try and shake it off.

Everyone in office has had it so inevatible that i would probably get it, do not think it is down to overtraining or any other reason

19th December - Bike (T)

90:00 easy recovery ride on turbo, was meant to do 120:00 but not feeling to good, lots of flu going round office so have that, will rest for few days, also try and think of casues of illness

18th December - Run

Run round bradgate park with LTC.
1:26:34
10.4 miles
average pace = 8:19/miles

was a really enjoyable run, was a lot better with new shoes, endurance definitely improving, had no gels

17th December - Rest Day

This is a recovery week so just ticking over really

16th December - Run & Weights

30:00 easy run on treadmill then weights session as follows:

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 - 18.75kg
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

15th December - Bike (T)

45:00 nice and easy spin, HR in 120's, cadnec ein 80s, get legs moving again.
Legs feeling better now

14th December - Rest day

13th December - Swim

30:00 recovery swim.
nice and easy just to get legs stretched out.
Bit of free, breaststroke and back,, no effort

12th December - Half marathon

Keyworth turkey trot half marathon
1:29:43
6:49/mi
was an enjoyable race, came 92nd out of 750, couple of tough patches in race but was ok considering missed half a year with injury and long bike yesterday. had four sis gels, could of done with one more as had one just before.
slower than last year but did long bike before so ok

11th December - Bike

Finally could get outside on bike.
51.5 miles
3:08:00 including w/up and w/down
average speed - 16.5 mph, was 16.9 before w/down
average cadence = 78 mph

Went out towards Hallaton, got to big hill just after Hallaton, was a good hilly route, very undulating, enjoyed it a lot.

Nutrition:
0-20min - Nil
20-40 - half powerbar
40-60 half powerbar
60-80 Sip of SIS electrolyte in first 10 mins then Powerbar Gel
80-120 Sip of SIS electrolyte in first 10 mins then Powerbar Gel
120-140 Sip of SIS electrolyte in first 10 mins then Powerbar Gel
140-160 Sip of SIS electrolyte in first 10 mins then Powerbar Gel
160-180 Sip of SIS electrolyte


Worked well overall, perhaps needed more water to have with gels and try using two powerbars at start with gel in between

10th December - Bike (T)

LTC Watt bike session

Gentle spin for 15-20 mins then

W/u:
10 mins with few :30 spin ups

Main Set:
1 x 5:00 at just under threshold, power 267, cadence = 83
5 min easy spin

then
1:00 at above intensit on level 4
1:00 off
1:00 at above intensity on level 5

Continue until level 10

5:00 easy
1 x 5:00 at just under threshold

C/down
10 mins with fe standing efforts

9th December - Rest day

8th December - Run (T)

10K run on treadmill as still snowy and icey
steady pace, took 44:29 which was 7:10 pace, felt pretty good.

7th December (pm) - Bike (T)

Session E8 from book

w/up
5:00 with >90rpm
5:00 Alternate :30 standing and :30 seating
6:00 alternate 1:00 80% work on LL the RL

Main Set
3 x 20:00 (10:00 in Z1 then 10:00 in Z3, all with cadence in 80s)

c/d
7:00

Was a hard session during but felt ok after
Total time = 83:00
Average HR = 142

7th December (am) - Swim

1:00:00 continuous swimming
Nice and easy pace, nothing strenuous
Did 3.2k

6th December - 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 - 18.75kg
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

5th December - Bike (T)

Had to go on turbo again as still ice and snow out

Total time = 2:45:00

W/up
5:00 Easy >90rpm
5:00 with :30 intervals between 100rpm and 80rm
10:00 easy at 95+ rpm


60:00 in zone 1 with cadence in 80s alternating every 5:00 between :30 spin up and
:30 sprint

30:00 in zone 2 with cadence in 80s alternating every 5:00 between :30 spin up and
:30 sprint

40:00 in top end ox Z1 with cadence in 80s

C/d
15:00 easy

Was quite boring and lost a lot of fluid, had SIS bar this time but made my stomach feel heavy and needed to go toilet.

4th December - X Country Race (Run)

X county af RAF Cramwell

Ran for LTC
Part of North Mid league
Is a very good standard (ex Olympians and some pro triathletes)

Came 89th and 131% of winners time

5.77 miles
40:50
7:04/miles

was good to get back racing again, only 2nd race of 2010.
Needed to concentrate more in the middle to keep pace up

3rd December (pm) - Bike (T)

Wattbike class with LTC

15 =min easy spinning then 60 min main session as follows:

W/up is 10 mins spinning @ 90rpm, with 1 X 30 sec spin up (120rpm) after 5 mins.


4 X 6 mins @ 80-83rpm - this is slightly below threshold (FTHR = 175), took readings for last 3:

Power HR Cadence
262 161 83
266 164 84
262 165 83


with 4 min spinning rec (90 rpm)
14 min w/down with 3 X 15 sec standing efforts on level 6 on the fan resistance.


Felt good, took a minute or so for HR to gte up but was a good session

3rd December (am) - swim

Force 4 workout from book.

w/u
10 x 50m free (:15RI)
300m pull

Main set B
6 x 100m pull with paddles (desc 2-2-2) (:20 RI) 1:38, 1,39, 1:33, 1:34, 1:30, 1:29
400m free 6:47
6 x 50m pull with paddles (desc 2-2-2) (:10 RI) :50, :49, :47, :46, :44, :43
200m free 3:18

C/d
200m free inc 50m back

total distance = 2500m

felt good and strong throughout

2nd December - Rest day

1st December - Run (T)

90:00 on treadmill as to slippy to go outsfide.

Very boring, just did a random workout as easy pace, fel ok.