Weekly Weigh in

This week I lost 2lb (0.9 Kg) and my % body fat reduced by 0.5%. Some of this may be due to water loss as weighed less than an hour after a gym session.



This was after a busy Saturday and a high volume of training.

Gym Session

This week I changed my gym session to mix up my weights, core and cardio with the session feeling a lot better.

The weights included some circuits on resistance machines and some free weights. I did not do all the weights I would normally do but a selection I think this added variety to the session. For the core workouts I also did a selection from those I normally do. For the cardio I did a high intensity session on the gym bike followed by some rowing.

I think I will use this approach of selective exercises when I go to the gym instead of repeating the same set of exercises each time.

Weekly Training

This week I did over 12 hours and over 100 miles of exercise with the majority of it done on Saturday. Below is a breakdown by time.

Bike	53%
Run	24%
Walk	15%
Cross	8%

This was a good amount of cycling which included a Time Trial. There was also a reasonable amount of running with walking amount reduced. However there was no swimming this week.

Busy Saturday

This week I had a busy Saturday exercising.

First thing I did an undulating 24 mile bike road averaging 15.5 mph just in time to do a 5km run. I finished 14th in a time just over 23 minutes but I could not go any quicker due to my muscles fatigued from the fast cycle ride. I then did over a mile recovery run and walk before fuelling up for the next lot of exercise with a tea and bacon roll.

I then did a 20 mile cycle ride at an easier pace stopping at a local shop to get another drink and white chocolate chip and raspberry cookie (it tasted so good). I then did an undulating 18.25 mile cycle time trial, I had done about 4 hours of exercise by this point and the others turned up with their bike in the cars. I was 12th (last) but I managed an average speed of 17.98mph!! This was a good fast pace for me even before all the exercise.

Before leaving the TT registration area I bought a bottle of regular cola from the kebab van at the end of the lay-by as I was out of drinks and dehydrated. Then it was a nice gentle 11 mile cycle ride home for a well deserved rest and food and drinks.