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Sunday, February 28, 2010

Weekly Update

This week I did over 11.5 hours of training, it was roughly broken down in % of time as follows.

35% Running
30% Cross Training
20% Swimming
10% Walking
5% Cycling



The running included the long run midweek and run on the treadmill.

The cross training included a bit of the time at the gym plus 2 matches as an assistant referee.

The swimming had a few 1.5km+ pool swims which is unusual for me to do that much per session let alone 3 sessions in a week.

A Busy Training Day

During the week I had a bit of busy day training midweek with over 5 hours of training.

I first went for a swim of 1500m wearing my tri sui. This was a fairly long pool swim for me and I did feel the back pack full up with water which may have slowed me down a bit.

After drying off a bit and putting on another top and trainers went to the other part of the leisure centre for a spin session. This was a 45 minute session which was 15 minutes longer than all my other spin sessions. I was struggling in the speed section but was lot better on the "uphill" sections.

Then I went straight on the treadmill and did 10km on a 0.5% incline in 50 minutes, I kept the same pace all the way apart from the last 1km where I gradually increased the pace by 1km/k. This felt tough at the speed I was going and was also my longest ever run on a treadmill. I then did 20 minutes on a cross trainer to warm down which was over 3 hours in the gym.

Then in the evening I did a 2km swim in 100m reps with rest in between then followed this with a 8 mile run.

I felt relatively ok doing the sessions although the next day my legs were a bit sore.

Thursday, February 25, 2010

Weekly Weigh-in

This week I have gained 2oz (0.06 Kg) but my % body fat went down by 0.5%.

The body fat decrease was due to the amount of training this week and the slight weight increase could have been due to the two lots of chips and two packets of biscuits I had over the last week but they did taste great.

Sunday, February 21, 2010

Weekly Update

This week I did a bit over 9 hours of training this would have been higher but one match was cancelled, so I decided to have a rest day and prepare for the up coming week. Below is a breakdown of this weeks training by time.

40% Cross Training
25% Running
20% Walking
15% Swimming

The cross training includes 1 football match as an assistant referee and a slightly shorter referee fitness training session. There was also a longish gym session as well.


The running was from just two sessions a hill session and a 8 mile run.

The swimming was not far distance more trying some tips from the Triathlon Show that I went to the previous week.

Thursday, February 18, 2010

Weekly Weigh-in

This week I have lost 2 3/4 lb (1.3 Kg) and my % body fat down 0.5%. My waist also went down and my clothes had started to feel loser this week.

This was better than expected especially with this week eating chips and spam fritter and a few days later pancakes with various toppings. Although I did do a few more intense running sessions this week including my first 10km race in a few years.

Tuesday, February 16, 2010

My Multi Layered Pancakes

Today for Shrove Tuesday (a.k.a. Pancake Day) I had multi layered pancakes. For the base layer there was Marmite , the next layer up had Ginger Preserve, the next layer had Honey and Raisins and the top layer had the classic combination of lemon juice and sugar
.


View from the top layer.
Multi layered Pancakes


A cross section of the multi layered pancakes.

Cross Section of Pancakes

Sunday, February 14, 2010

Weekly Training

This week I did over 10 hours of training which was a good mixture of training which even included cycling out in the cold and a 10km race today.

Below is breakdown of the training by time.

35% Cycling
25% Running
15% Walking
15% Cross Training
10% Swimming



The cycling was a long nearly 50 miles hilly route in the cold.
The running was a few faster sessions not sure where I got the energy from.
The Cross Training was being an assistant referee at a football match, again in the cold which I had to wear gloves.
The swim sessions I felt really comfortable doing the drills and could have carried on for longer but I had a club run session to go to.

Triathlon Show

Today I went to the Triathlon, Cycling and Running show at Sandown Park and did the 10km race.

After I had recovered a bit I went to the show part and bought a few things that I needed, plus some details from races I am already entered. I also tried a few different nutritional products some that were new and would be tempted to get, although the vegan smoothie nutritionally was great but it did not look that pleasant so I avoided sampling that.

Also got a lot of useful information from various exhibitors and seminars, I just need to fit them in to my training plan and actually do the work.

Race at Sandown Park

Today I did a 10km (6.2 miles) at Sandown Park race course, it was part of the Triathlon, Cycling and Running Show this weekend. It did not start well when I got there as my GPS would not start, so I had to use my stopwatch instead.

The course was good to soft in places on a 3 lap course starting and finishing in front of the main grandstand. There was a few inclines on the course which went through the stable area and paddock before heading of on an out and back section along one side of the race track (on a road). There was only a few meters on some grass the rest was on paths some of which was spongy liked the stuff used in children's play areas for when the course get to the track.

It was a cold day but the light snow on the way there had stopped. There was 2 water stops (with sports drink of sponsor) on each lap, that 6 water stops for a 10km on a cold day!! I just had one small cup about 3/4 way round.

I decided to use my stop watch as a guide and just go by how I felt. Each lap was a bit over 2 miles (3.3 Km) so I could judge what my pace was a couple of times. I think they where all about even from the brief glance at my watch at each lap. I got lapped by the leaders when I was getting near the end of my 2nd lap, I was mentally prepared for this so it did not bother me.

From the turn around point with about 1km to go I picked up my pace a bit with a further increase after the incline. This made me had a strong finish and even over took somebody in the last 50m of the finishing straight.

My target was 54 minutes (9 minute/mile pace), however my time from my watch was 49:16 (8 minute/mile pace) which I was very pleased with as I have not done a 10km for a few years which did not have a swim and cycle before it.

Wednesday, February 10, 2010

Busy Training Day

Today I did a busy training day of over 5 hours!!

I cycled out and back to a meeting, on the way there I took a more scenic route which was a few miles longer than the direct route on the way back. I had plenty of layers on which was good as the temperature was only 2c to 5c (35F to 41F) on both sections but on the way out there was some light sleet in places as well. The only thing that was slightly cold was my feet despite have two pairs of socks on include some extra thick winter cycling socks and my cycle shoes with less vents in them.

Both routes were undulating and slight head wind on the way back. I also had a ruck sack with me which added a bit more weight but I was still able to use the aero bars. In total it was 48 miles (77 km) and took me a total of 3 hours 39 minutes, I was pleased with this as this was the first ride on my main bike this year and the first time ever in this cold a condition.

Then after about an hour of thawing out and some drinks and food I went out for tonight's sessions.

First was a swim which I did 45 minutes of various drills and felt really comfortable doing this session. I could have gone for longer but I had another session to go to.

Then I went for a run a 6 mile (9.5 km) run. Not sure why I had an energy left but the pace for the first 200m was too slow for me and stepped up the pace. I was able to maintain the pace despite a couple of large hills until about 2  miles from the end when my legs where starting to get a bit heavy. I managed it in the end in under 9 minute/mile pace for the route which I was pleased with as I have not done a faster 5 or 6 mile run for a while.

May take it slightly easier tomorrow :-)

Tuesday, February 09, 2010

Weekly Update

This week I did 7 hours of training which was made up of the following percentage by time.

55% Cross training
15% Walking
15% Swimming
15% Running

The cross training included being an assistant referee at a match and my longest gym session of 2 1/2 hours. The gym session include weights, core and cardio workouts.

I also did my two longest swims of the year on consecutive days. On the Tuesday morning I did 1km continuous swim and then Wednesday evening I did 1 mile of various drills. I blame getting in to work early affected me doing more swimming.

Thursday, February 04, 2010

Weekly Weigh-in

This week I have lost 3/4 lb (0.3 Kg) and down 1% body fat.


Not sure how as I exercised less this week but still 8 hours and ate more.

The good news is I am now back lighter than pre Christmas, so it took a week and a bit to put on and 5 weeks to get off!!!

Monday, February 01, 2010

Weekly Update

This week I did over 8 hours of training which is roughly the percentage below.

70 % Cross Training
20 % Walking
10 % Running

There was no swimming this week due the amount of people at the pool I decided against it as I would not get a full length without having to stop.

The cross training includes gym, referee fitness training and and refereeing (assistant) at football matches.