Training week Sun, 07/11 - Sun, 14/11/2010

Sunday, 07 November 2010
28:38 min jog - 5.45 km
Avg HR 147 - Max HR 163
This was an easy jog. My left calf is rock solid though it loosened up a little bit while on the run. This was just a quick one to get out and get started after a week of feeling rubbish.

Monday, 08 November 2010
Swim session - 60 min, Total distance: 2.1 km
Warm-up: 200 m choice stroke, 2x 25m kicking on the left, swim back, 2x 25m kicking right, swim back
Prep set: 2x50m 15m scull, 10m swim, swim back, 2x 3x25m increase pace every 10 strokes
Main set: 3x (100 m breathe right, 100m breathe left, 100m breathe 2-3-2-3, 100m 25m pulled toes, 25 m pointy toes, 100m 25m fists, 25 m swim), 10 sec between 100m, 1 min between sets.

Tuesday, 09 November 2010
30 min core circuit
2 sets of forward plank, side plank, hamstring lifts, supermans, doggys, push-ups, bugs, triceps dips, jump squats,  reverse butterflys, reverse rows, triceps lifts (small weights) - 40 sec on, 20 sec off

I'm struggling with my shoulder, think a nerve is trapped in my upper back. Also upper left calf is rock solid, think the duathlon did me in completely. So am getting two tennis ball massages in a day. Painful, but it's slowly releasing.

Wednesday, 10 November 2010
Considering my calf still felt tight, though it's getting better, I thought I little brick session wouldn't do much harm. It was mainly to test the suitability of the bike storage as a venue for turbo training during the winter... and yes, it works out perfectly.

45 min Turbo session: 10 min easy warm-up, then following the music cadence wise, build up per song. 1 song easy spin, 1 song 2 gears up maintaining cadence, 1 song increased cadence at higher gear. Twice through, 10 min easy spinning (AvgHR 141, MaxHR 161)
then off for a quick run: 13:05 min (AvgHR 163, MaxHR 170): 2.8 km
run felt quick, however, looking at distance and time it only averages about 4:39 min/km
Main point is though that legs felt really good off the bike.

Friday, 12 November 2010
This was supposed to be a longish run, but it got a bit longer than anticipated.

76 min run over Wimbledon Common in OwnZone. HR Avg 149, HR Max 171 (end of run after strides)

Saturday, 13 November 2010
Surrey Women's League XC at Denbie's Vineyard, Dorking
Estimated Distance 3.5 miles, 26.53 min, 92 place

The course started out up hill for the first part of the short lap, constantly slowly climbing. Then sharp grassy downhill and a short flat section on a gravel path, before starting the loop again. It then turned off, down a deep dip, before climbing in stages on a gravel path back up the vineyard. A long grassy down hill lead back to the short lap, which finished off the race, with a 100 yards uphill finish. This was better than expected. However, the long run the day before showed after a bout 1 mile (at this point is was probably 70th) and my lack of hill training showed.