This week is going to be another exercise in early morning training sessions due to prior engagements in the evening. And the coach wasn't to be moved to just shift sessions a day - the routine prevails.
Sunday, 17 April 2011
Was meant to swim today, but my left rotator cuff hurts (from swimming with paddles and hasn't improved since Monday), but what's far worse is that I'm absolutely zonked. Had a fairly late night last night cos the boys were faffing about too much with the beer instead of turning up for their Scalextric race and then up early to watch the marathon. I had already cancelled the OWS at Thorpe Park, but when I got home from the marathon, I just started feeling very tired and a little bit ill. Had a bit of a nap, but that didn't help. So I cancelled the swim session tonight. :-( But better to get some rest and be well for next week, than to completely come down with a cold now.
Saturday, 16 April 2011
Wiggle New Forest Cycle Sportive, Brockenhurst
Had an early start, 6.37 am train, which I nearly missed... running in cleats is not fun and they are not meant for running. Emphasises the point of getting transitions nailed. The ride was beautiful landscape wise and organisation wise. Good route, varying terrain, very undulating (as I like it) with one very short steep hill thrown in (good prep for Alcatraz that one). We pushed the pace quite a bit and I really enjoyed it. Because we made a food stop, we missed the silver time by about 3 min... doh... but hey! That wasn't the point.
Garmin data here
Friday, 15 April 2011
Rest day, much needed and appreciated. Went to London Marathon Expo. Bad idea...
Thursday, 14 April 2011
Battersea Park, Track session
Now this one didn't look like I'd like it, but lordy I did. The session was a real confidence builder.
Warm-up run 2km
20 x 300m target time was 66 sec with 30 sec rest (so a total of 96 sec), ran on average 63 sec with 33 sec rest (96 sec total), fastest was 56 sec (first one), but still managed a 61 for the last one
Warm-down run 2 km
Total distance: 10 km
Garmin data here
Wednesday, 13 April 2011
Richmond Park, Bike Intervals
Another early one on the bike this time. The bike early on is easier than running. Quite liked the session, but didn't realise that one way was going massively uphill. Difference of 1 min between the reps.
warm-up ride to the Park
4x 7-8 min rep, 3 min rest
warm-down ride home
Total distance: 40.2 km
Garmin data here
Tuesday, 12 April 2011
Wimbledon Park, Interval session on grass
Early morning session and I do struggle with these, especially running. Coach didn't take to my pleading to just move the session and told me to suck it up - that's why he's the coach and I'm not. Battled through it and it wasn't so bad. The sun helped, but the blistering wind didn't.
warm-up jog to the park
4x6 min pick-ups
warm-down jog home
Total: 11.5 km
Garmin data here
Monday, 11 April 2011
Wimbledon College Pool, Swim session
150 m warm-up (was a bit late, was trying to get my paddles laced up = failure)
8x 50 m catch drills (25 drills, 25 swim: doggy paddly, left and right single arm)
5x 50m mass start sprint (25 m sprint, 25 m swim back at 1500 pace) off 1.10 min
10 min (1 min steady, 1 min fast) with paddles - I have no idea about distance to be honest
2 min rest
6 min (45 sec fast, 45 sec steady) with paddles
2 min rest
4 min (30 sec fast, 30 sec stead) no paddles - I felt like I had no arms and my arms were waiving wildly around
100 m warm-down
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