Friday, 21 June 2013

Don't find the time, make the time

I'm finding it very difficult to find (or make) the time to update my blog. So in the meantime here's a photo of a kitten doing an impression of Kermit the Frog

Tuesday, 11 June 2013

Week 17

I started my new job on Monday (I could tell you what it is, but then I'd have to kill you). This coincided with the commencement of my new training plan.

Monday's evening session was a swim session comprising of a main set of 4 x 200m, 6 x 100m, 3 x 50m. I felt really strong during the set, I'm not sure if this is the benefit of the first single session day or it's the product of the gains that are being made.

Continuing on a theme, training on Tuesday consisted of a single session; a 60 minute run which included 3 x 6 minute Z4 segments. 

Oooof! That was a tough session on Wednesday evening, 75 minutes on the turbo with 6 x 5 minute intervals.

Flew through the brick session on Thursday evening, the fact this 45/15 session feels like a quick blast implies my head must be in the right place, as well as getting fitter and faster.

Made the most of a four day week and made the most of a sunny day. Went on a lovely 87.5km ride, taking in the same route as a couple of weeks ago. Pace was a little down on the last but this could be partially explained by the traffic congestion - but not all. The brick run was also slower than recent runs too. As part of the big day, I finished off with a swim consisting of a main set of 16 x 25m, 600m pull, 16 x 25m.

You know that lovely weather we had this weekend, well I spent it mostly in the car. We went to a party celebrating my wifescousinshusbands 40th birthday in Manchester.

My run on Friday was from Frodsham to Murdishaw. It was a little slower than usual as I had to keep on checking Google Maps to make sure I was going the right way.

The party was great fun, but this meant drinking far too much and getting to bed way too late. So when I got up at 7:30 I wasn't best prepared for the run, which showed in the resultant speeds. We stayed in Trafford Park, so that was where I based the run.

A combination of new work hours and travelling over the weekend meant that missed out on one of the swim sessions and the strength & core set.


Summary of Week 17
Activity Actual Time Planned Time Variance +/- Percentage
Swim 2:33 3:00 -0:27 19%
Bike 6:40 6:30 +0:10 50%
Run 4:07 4:00 +0:07 31%
Other 0:00 0:45 -0:45 0%
Total 13:20 14:15 -0:55

Even though there were dropped sessions this week I'm still pleased that my bike plan is still on course, as I feel this is were the gains (or losses) will be made.

Cumulative Summary
Activity Actual Time Planned Time Variance +/- Percentage
Swim 46:09 41:00 +5:09 25%
Bike 73:34 73:30 +0.04 39%
Run 53:47 58:00 -4:13 28%
Other 16:36 12:45 +3:48 9%
Total 190:06 185:15 +4:48

Sunday, 2 June 2013

Week 16

Double bubble of a rest day sitting on a Bank Holiday Monday, that is quite a pleasant way to spend a day after such a big week last week.

I've orchestrated a one week holiday before starting my new job, so that means a nice relaxing week right? Not on your nelly. Half term holiday has meant that I'm shuffling my training around child care needs.

Tuesday morning was the first day of my 'unemployment' so getting up at 6 o'clock wasn't in the plan, but that's what I did. A double session of a 60 minute run (with 5 x 3 minute Z4 efforts), followed by a swim session, the main set being 500m, 400m, 300m, 200m. My legs feeling very heavy at the start of the swim.

Wednesday morning, I was in the gym as usual. I've realised my least favourite exercise is the leg press.

Took advantage of doing my brick session in the afternoon, 45 minutes on the turbo with a 15 minute run around the top of Mortgage Mountain.

Up early on Thursday morning to kick it off with a tough 60 minute turbo session with 5 x 5 minute Z4 segments. 

After going to the LC pool with Ang and the boys (I tried to convince myself this counted as a swim set). I did a 3km swim time trial, I was very happy with my time of 1:01:45, which is over 3 minutes faster than 2 weeks ago. 

My erstwhile colleagues were throwing me a leaving bash on Friday afternoon, which meant I had to get my training done in the morning. I doubled up again with a run/swim session. The run was 60 minutes with a 10 minute Z4 blast, which was followed up with the usual 3km session, with the main set being 7 x 125m, 7 x 75m.

Suffice to say I drank far too much in the afternoon, apparently I was annoyingly drunk (according to Ang, and she is clearly an expert on such matters). However, this didn't stop me from getting up in the morning and going fro my 90 minute run. I took the long way round to collect the car, I took it easy at 5:30 kms. 

This was followed up with a 45 minute spin out on the turbo.

My long ride on Sunday was 3 hours, and took in the substantial climb from the Neath valley to the Swansea valley. 

I just let the gears take the strain and span my way up.


Summary of Week 16
Activity Actual Time Planned Time Variance +/- Percentage
Swim 3:14 3:00 +0:14 23%
Bike 5:31 5:30 +0:01 40%
Run 4:20 4:15 +0:05 31%
Other 0:46 0:45 +0:01 6%
Total 13:50 13:30 +0:20

Another good week of training, and the last of the standard format, before starting my new job

Cumulative Summary
Activity Actual Time Planned Time Variance +/- Percentage
Swim 43:36 38:00 +5:36 25%
Bike 66:54 67:00 -0.06 38%
Run 49:40 54:00 -4:20 28%
Other 16:36 12:00 +4:36 9%
Total 176:46 171:00 +5:46