Week 3 and last week of training was a few high mileage days.
Monday was a nice 10 miler at night.
On Wednesday morning I did a 15 mile run before breakfast. Then straight on to a double gym classes followed by a light gym and swim with a aqua jog to relax. After some food and powernap I then did a 15 mile run at night with the last 5 miles being a fartlek session. The last few miles were particular tough but I made it through the session.
On the Saturday I did a Parkrun 5km up north at a new venue for me. It was a bit icy at the start and finish but still managed a fast time for me and beat my brother by 6 minutes. We then went on to 2 hours at the gym/pool, my muscles were aching for the next few days.
Tuesday, December 20, 2011
Sunday, December 04, 2011
Marathon Week 2 of 4
The second week of my marathon training plan is going well and I am in to double figure miles. Now just two weeks left which includes any taper.
The amount of training this week was above average for the last few months and the most miles run in that time frame. Just need to get some longer runs in this week before starting to taper and carb load at various Christmas meals :-)
You have got to like a 4 week marathon training plan.
The amount of training this week was above average for the last few months and the most miles run in that time frame. Just need to get some longer runs in this week before starting to taper and carb load at various Christmas meals :-)
You have got to like a 4 week marathon training plan.
Sunday, November 20, 2011
Back posting
I need to start back with a proper training plan and start blogging again.
Perhaps a 4 week marathon training plan will be a good start.
Perhaps a 4 week marathon training plan will be a good start.
Thursday, September 08, 2011
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.
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.
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.
| 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.
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.
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