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.
Tuesday, August 30, 2011
Weekly Weigh In
This week I gained 2lb 2oz (1Kg) and my % fat increased by 0.5%
This is despite the 10 hours of exercise but over a quarter of this was walking, I need to get some more endurance session back in my training. This was also strange as I thought I had reduced my food this week as well.
This is despite the 10 hours of exercise but over a quarter of this was walking, I need to get some more endurance session back in my training. This was also strange as I thought I had reduced my food this week as well.
Monday, August 29, 2011
Weekly Training
Increased training this week with about the same amount as the previous 4 weeks.
Below is the breakdown by time.
From this I need to reduce the amount of time walking compared to the rest of my training or used as part of recovery after a hard session.
This week included a training sprint triathlon, however the swim and cross training could be slightly increased with a slight reduction on the cycling.
Below is the breakdown by time.
| Walk | 29.4% |
| Bike | 29.1% |
| Run | 22.1% |
| Cross | 10.5% |
| Swim | 8.9% |
From this I need to reduce the amount of time walking compared to the rest of my training or used as part of recovery after a hard session.
This week included a training sprint triathlon, however the swim and cross training could be slightly increased with a slight reduction on the cycling.
Training Sprint Triathlon
At the weekend I did a sprint triathlon in training which was made up of the following with a few minutes between each.
400m Swim
10 Miles (16km) Cycle
5km (3.1 mile) Run
A few miles cycling before afterwards this was all done before 10am!!
The swim was at reasonable pace but was limited to being in a 20m pools with a few other people at a slower pace. I was able to maintain the pace and was not fatigued at the end.
The cycle was around the town to get to run on time. This was on my "B" bike so there was more resistance due to the weight and aerodynamics plus a ruck sack on my back. This made the inclines a bit tougher as the bike has standard pedals and not clipped in.
The run was a parkrun 5km, it was the first time I had been to this venue for a couple of months. I decided to go for a fast run at the start although there was a few people at the front who obviously should not have been there. I went off fast and was able to hold on the pace apart from the two main inclines on the route. At the end I was only 25 seconds away from my course PB and was my quickest there this year.
This was a good training session I may do this again.
400m Swim
10 Miles (16km) Cycle
5km (3.1 mile) Run
A few miles cycling before afterwards this was all done before 10am!!
The swim was at reasonable pace but was limited to being in a 20m pools with a few other people at a slower pace. I was able to maintain the pace and was not fatigued at the end.
The cycle was around the town to get to run on time. This was on my "B" bike so there was more resistance due to the weight and aerodynamics plus a ruck sack on my back. This made the inclines a bit tougher as the bike has standard pedals and not clipped in.
The run was a parkrun 5km, it was the first time I had been to this venue for a couple of months. I decided to go for a fast run at the start although there was a few people at the front who obviously should not have been there. I went off fast and was able to hold on the pace apart from the two main inclines on the route. At the end I was only 25 seconds away from my course PB and was my quickest there this year.
This was a good training session I may do this again.
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