On Thursday night I went on the turbo.
Started with 10 mins easy spinning to warm up.
Main set of 5 x 7:30 mins with 1:30 recovery.
5 mins easy spinning to cool down.
Total Time: 60 mins
Distance covered: 18.2 miles
On Friday I repeated Wednesdays run, 3.5 miles in 30 mins and 9 seconds.
No training on Saturday or Sunday as I took mik to Cardiff for the weekend for his birthday.
Monday, 19 January 2009
Thursday, 15 January 2009
Thursday 15th January 2009
Update so far this week:
On Monday I had a rest day.
On Tuesday night I went on the turbo.
10 mins spinning to warm up.
A few minutes of isolated leg drills.
10 minute effort at 75% MHR.
2 mins spinning recovery.
10 minute effort at 75% MHR.
10 mins cool down.
Total time 45 mins.
Distance covered: 14 miles
On Wednesday I went out for a 3.5 mile run in 30 mins 48 seconds.
On Monday I had a rest day.
On Tuesday night I went on the turbo.
10 mins spinning to warm up.
A few minutes of isolated leg drills.
10 minute effort at 75% MHR.
2 mins spinning recovery.
10 minute effort at 75% MHR.
10 mins cool down.
Total time 45 mins.
Distance covered: 14 miles
On Wednesday I went out for a 3.5 mile run in 30 mins 48 seconds.
Monday, 12 January 2009
January 12th 2009
Been on the turbo over the weekend.
Friday night I spent 55 mins on the turbo, first ride in 2.5 weeks and it felt like it!!
Did a warmup, 3 x 3.1 miles efforts and a cool down.
Saturday was another 55 mins on the turbo.
This time did a warm up, 4 x 7.5 mins efforts with 1.5 recovery, 1 x 4 mins hard and a cool down.
Sunday was the final session of the weekend and I did 15 mins spinning to warmup, a 30 mins hard effort and 15 mins to ccol down.
Was good to get back on the bike and although I am covering less distance for the same effort then before Christmas, I dont think it will take too long to get the fitness back.
so totals for the weekend 2hrs 50 mins and 42 miles.
Friday night I spent 55 mins on the turbo, first ride in 2.5 weeks and it felt like it!!
Did a warmup, 3 x 3.1 miles efforts and a cool down.
Saturday was another 55 mins on the turbo.
This time did a warm up, 4 x 7.5 mins efforts with 1.5 recovery, 1 x 4 mins hard and a cool down.
Sunday was the final session of the weekend and I did 15 mins spinning to warmup, a 30 mins hard effort and 15 mins to ccol down.
Was good to get back on the bike and although I am covering less distance for the same effort then before Christmas, I dont think it will take too long to get the fitness back.
so totals for the weekend 2hrs 50 mins and 42 miles.
Friday, 9 January 2009
January 9th 2009
Although I have not updated for a while I have still been training.
Had a couple of turbo sessions in the run up to Christmas before heading up to Scotland for 10 days.
The bike did not come to Scotland so no cycling training, however, I did get back into running again.
The trip north allowed me to check out some of the roads we will be using on the JoGLE. The 5 miles descent into Fort Augustus is something I am quite looking forward to, the ascent up to Rannoch Moor is long, but if the weather is nice then the views will be stunning and there is an equally long descent down the other side. The section from Crianlarich to Loch Earn on Day 4 should also be pretty spectacular.
Training this week has consisted of a 33 min run covering 3.5 miles, out of that 4 mins were walking, the rest running(well jogging!!).
Had a couple of turbo sessions in the run up to Christmas before heading up to Scotland for 10 days.
The bike did not come to Scotland so no cycling training, however, I did get back into running again.
The trip north allowed me to check out some of the roads we will be using on the JoGLE. The 5 miles descent into Fort Augustus is something I am quite looking forward to, the ascent up to Rannoch Moor is long, but if the weather is nice then the views will be stunning and there is an equally long descent down the other side. The section from Crianlarich to Loch Earn on Day 4 should also be pretty spectacular.
Training this week has consisted of a 33 min run covering 3.5 miles, out of that 4 mins were walking, the rest running(well jogging!!).
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