Training week, Sun 21 Nov to Sat 27 Nov

Sunday, 21 November 2010
Core session - I pretty soon after developed a slight muscle ache in my upper tummy muscles... uh?!


Monday, 22 November 2010
Only got a wee swim in - 20 min. But at least I was in the pool and ploughed lengths. Followed this up with a 1 hour Salsa class. Entertaining and not too stressful. Tummy still hurts though. Am I really that unfit in the core department?!


Tuesday, 23 November 2010
Interval session at Stirling High School, run on grass
15 min warm-up jog
Stretch, drills, strides
3x 3 min, 1 min jog, 3 min set break
3x 2 min, 1 min jog, 3 min set break
3x 1 min, 1 min jog
18 min warm-down jog


Covered about 4.5 miles in the session, plus the warm-up and warm-down, all in all probably around 9 miles.
My HRM had a bit of hear attack half way through the session, showing my heart rate at 220 bpm. By the end of the warm-down, my heart was continuously beating at 230 - so clearly a bit of a mess in he HR department. :-( 
It was starting to freeze over. The runs on the grass were actually ace, loved the crunch underfoot. Tummy still aches, blimey!


Wednesday, 24 November 2010 
Swim session at Stirling Uni Pool
200 m easy warm-up with a few lengths back crawl
8x 50 m (25m drill (side kick, scull, doggy paddle, fists), 25 m swim)
6x25 m @ 40 sec (25m around 23 sec)
3x
(2x50 m, 1x 100m) rest 20 sec, set break complete the full min (40 sec)
50s in 48-50 sec, 100s in 1:47 min
300m easy warm down with tumble turns and a few lengths back stroke


Don't know where the 2k session came from, but I enjoyed it. I swear the Stirling pool is so much faster than other pools... 


Thursday, 25 November 2010
Spinning Session at the Peak, Stirling
60 min spinning session. This was a lot of high cadence work 100 to 130 RPM, which was excellent, but also lots of standing up with not so high resistance, but constantly increasing RPM. Enjoyed this a lot and the HRM was probably more where I need to be working at.
Avg HRM 144, Max HRM 168


Friday, 26 November 2010
Long run around Gartmorn Dam, Sauchie
73 min OwnZone run, about 8 miles
Avg HR 147 MaxHR 159
Was a lovely run. It was freezing cold, but it was just awesome in the sun and all. Just really enjoyable. :-)


Saturday, 27 November 2010
Was a day off... Harry Potter at the movies, food at the farm shop, a bit relaxing and then an evening of Salsa dancing.