31 Jan 2010

Bike Turbo:
2:00 - 60.0km - Avg: ??? bpm / 30.0 km/h / 133 Watt / 83 rpm

Another 2 hours on a freezing balcony...

30 Jan 2010

Running:
1:10 - 12.2km

Very easy run on icy roads in very heavy snow.

29 Jan 2010

Bike Turbo:
45:00 - 24.2km - Avg: 111 bpm / 32.2 km/h / 157 Watt / 87 rpm

First 30 minutes easy, then 15 minutes 100+ RPM. Gale force winds don't help...

Gym: 60 minutes (mixed)

Boring session!

28 Jan 2010

Bike Turbo:
60:00 - 32.7km - Avg: 118 bpm / 32.7 km/h / 165 Watt / 91 rpm

First half easy, second half 100+ RPM. Weather and travel is causing havoc with my training plan....

27 Jan 2010

Swim: 2500m

Early morning swim in Chorley swimming pool.

Some tension in neck (left side) and shoulders. Went for a (pretty useless) 20 minute back and shoulder massage at the airport.

26 Jan 2010

Running:
60:00 - 10.9km

Easy run alongside the Chorley canal. Very dark...

25 Jan 2010

Gym: 60 minutes (upper body)

I can do the session in an hour if I leave out the warm-up and rush a bit.

24 Jan 2010

Running:
1:15 - 13.4km (Z1)

Very easy run. Looks like winter is back. Sleet and snow - gggrrrhhh

23 Jan 2010

Bike:
2:30 - 67km

Relatively easy ride in a single gear (again). I thought I had fixed it, but it must be the cold when the lever refuses to work.

22 Jan 2010

Running:
1:15 - 13.7km (Z1 - Z2)


Nice run. Forrest is back to be forrest again. Actually, longest run since Frankfurt...

21 Jan 2010

Bike Turbo:
60:00 - 35.5km - Avg: ??? bpm / 35.5 km/h / 200 Watt / 100 rpm

An hour at high cadence is quite tough. Forgot my HRM belt, so no pulse.

Swim: 2150m
100m medley
200m high elbow
100m (4 * 25m legs only)
100m (4 * 25m pull buoy)
5 min break
100m timed (1:25.6)
1200m (6 * 200m)
50m easy
100m (4 * 25m arms normal, legs butterfly)
200m high elbow

20 Jan 2010

Brick Session: 60 mins

Bike Turbo:
45:00 - 25.0km (approx) - Avg: 119 bpm / 33.4 km/h / 175 Watt / 83 rpm

Running:
15:00 - 3.25km (Z2 - Z3)

First 1 hour brick which was quite good. Tacx speed still too high. Run was very fast again (average 4:37/km).

19 Jan 2010

Running:
60:00 - 11.55km (Z1, Z2)

Nice to run on solid ground for a change.

Swim: 2100m

300m (2 * 75m normal / 75m medley)
800m (8 * 50m catchup / 50m normal)
200m high elbow
700m (7 * 25m left arm, legs only / 25m right arm, legs only / 50m normal)
100m easy

18 Jan 2010

Gym: 70 minutes (upper body)

I decided that I am not a gym person...

17 Jan 2010

Running:
1:01 - 10.9km

Tough run in silly conditions. Running in meltung snow and heavy rain.

16 Jan 2010

Bike:
2:18 - 63km

I can't say I enjoyed the first (slow) ride on my old winter bike as the back gears broke after 10 minutes and I was stuck with 2 gears throughout. This and the cold and cross-winds really wore me down. A bit longer than planned to make up some of the time I missed this week when travelling.

15 Jan 2010

Running:
60:00 - 10:8km

Another early morning run in Hyde Park, London. Some pain in the right groin area. Must either be from the fall 2 days ago or from wearing MBTs for the last 3 days.

14 Jan 2010

Rowing:
30:00 - 6830m

Only working machine in a gym in hotel in London.

13 Jan 2010

Running:
60:00 - 10:7km

(Very) early morning run in snowy Hyde Park, London. Fell at some stage over a covered root, but no problems.

12 Jan 2010

Bike Turbo:
60:00 - 33.7km - Avg: 1?? bpm / 33.7 kmh / 180 Watt / 85 rpm

Heart rate monitor stopped working half way through.

Swim: 2100m

500m easy
500m pull bouy
500m fast
500m easy
100m breast stroke

10 Jan 2010

Running:
60:00 - 10.3km (Z1 - Z2)

Tough running conditions in quite deep snow. Left hamstring causing some problems again.

09 Jan 2010

Bike Turbo:
1:45:00 - 52.9km - Avg: 112 bpm / 30.2 km/h / 136 Watt / 83 rpm

Longest turbo ride so far. Very cold and legs a bit tired.



07 Jan 2010

Bike Turbo:
45:00 - 25.4km - Avg: 128 bpm / 33.7 km/h / 170 Watt / 100 rpm



Tacx fixed and bike fitted with a special training tyre - much better now.

Swim: 2200m

500m (4 * 50m / 6 * 50m arms ahead)
400m (4 * 100m getting faster)
100m easy
400m (4 * 100m normal)
100m easy
700m (4 * 50m, 15 secs / 4 * 50 breast, 20 secs / 4 * 50m, 15 secs / 2 * 50 breast)

06 Jan 2010

Brick Session: 45 mins

Bike Turbo:
30:00 - 16.7km (approx) - Avg: 117 bpm / 33.5 km/h / ??? Watt / 98 rpm

Running:
15:00 - 3.17km (Z2)

Something wrong with the callibration of the Tacx - certainly didn't pedal 360 Watts... Run was very fast (average 4:44/km).

05 Jan 2010

Running:
45:00 - 8.35km (Z2)

Another cold and undulating run on snow.

Swim: 1850m
 
300m warmup (3 * 75m / 25m medley)
2 * 100m (25m 8 strokes, 50m normal, 25m 8 strokes)
5 * 100m (25m 5 strokes, 50m normal, 25m 5 strokes)
50m easy
400m legs only (25m , 50m, ...) - hell!
50m easy
300m pull buoy (6 * 25m, 10 sec break, 50m, 20 sec break)
50m easy

04 Jan 2010

Gym: 70 minutes (upper body)

Hurt lower back (a bit). No problem, though.

03 Jan 2010

Bike Turbo:
1:30:00 - 45.0km (est.) - Avg: 118 bpm / 30.0 km/h / ??? Watt / 89 rpm

Had to do the long ride on the turbo because of snow. First test ride on the (very) old Cannondale bike. Shown speed on turbo far too high (over 33km/h) even after callibration. Fitted mountain bike pedals to try new winter shoes (Shimano SH-MW02).


02 Jan 2010

Running:
60:00 - 10.7km

Switched today's bike ride with tomorrow's run due to snow. Nice undulating forrest run.

01 Jan 2010

Running:
52:00 - 9.4km (Z1 - Z2)


Slow to moderate speed - a tad longer than planned.

Body Composition - Jan 1 2010

Weight
88.5kg
Body Fat
17.8% (LA 16.5 RA 14.4 RL 16.7 LL 16.7, B 18.9)
Total Body Water
57.6%
Muscle Mass
69.2kg (LA 4.1 RA 4.2 RL 11.2 LL 11.0, B 38.7, 5)
Physique Rating
6
Basal Metabolic Rate
2116 KJ
Metabolism Age
28
Bone Mass
3.6kg
Resting Heart Rate
54

Maybe not the best morning to do a check-up ;-)