30 Apr 2010

Gym: 70 minutes (mainly upper body)

Good gym workout with new programme followed by another tough physio session.

29 Apr 2010

Bike:
60.0km - 2:09 (760m / 71rpm / 27.9kmh / 135bpm)

Very good ride in georgous conditions. First time I was able to cycle in new Gore summer top.


Swim: 2500m
100m warmup (medley)

200m (2 * 100m @ 2:00)
800m (2 * 400m)
100m (2 * 50m @ 1:00)
50m easy
200m (2 * 100m @ 2:00)
400m (2 * 200m)
100m (2 * 50m @ 1:00)
50m easy
400m (8 * 50m pull boye)
100m normal

28 Apr 2010

Running:
14.4km - 1:17

8km undulating but easy, 5km fast (22:49) last 2km downhill, rest easy.

27 Apr 2010

Bike:
43.8km - 1:36 (630m / 74rpm / 27.2kmh / 1??bpm)

Felt much stronger on the hills.

Swim: 2350m
300m (3 * 75m high elbow, 25m medley)

300m (3 * 75m catch-up, 25m medley)
600m (6 * 25m left arm / 25m right arm / 50m normal)

600m (12 * 50m @ 1:00)
400m (8 * 50m legs only)
100m (2 * 25m 8 strokes / 2 * 25m 6 strokes)
50m easy

25 Apr 2010

Running:
20km - 1:53 (Z1)

Very easy Sunday morning run in 25 degrees. Summer! Watched Heidelberg Half Marathon afterwards. Must race for next year!

Bit of a sore throat since last night, but nothing serious.

24 Apr 2010

Brick Session: 4:50

Bike:
114km - 3:58 (515m / 78rpm / 28.9kmh/ 134bpm)

Running:
10.5km - 53:00 (Z2 - Z3)


Longest brick session so far. 85km flat (30km/h) then tough hill and last 10km flat again. Run very good (and fast), but heart rate still too high. Tried out some new gear:
  • De Soto Forza Tri Short 4-Pockets in red  (finally, my favourite short with pockets)
  • SKS sub 40 bike pump (39g! My old one just stopped working for no reason)
  • Schwalbe Ultremo R.1 (replacement for old tyres)

23 Apr 2010

Gym: 60 minutes (upper body)

Gym after anotherphysio session. Got a revised plan to increase weights and decrease number of repetitions plus extra exercised to tackle the lower back problems.

22 Apr 2010

Bike: 42.8km - 1:39 (720m / 70rpm / 25.8kmh/ 1??bpm)

Hilly ride. Felt very sluggish for the first half, a bit better after that. Speed very slow.

Swim: 2550m
100m warmup (medley)
2 * 800m

50m easy
200m (8 * 25m @ 0:30)

200m (2 * 100m @ 2:00)
200m (8 * 25m @ 0:30)
50m easy
50m (2 * 25m arms only)

100m normal

21 Apr 2010

Running:
60:00 - 11.1 km

20 min Easy
4 Yasso 800s - 3:24/ 3:21/ 3:23 / 3:20 -> 3:22
Rest Easy

First track session. Still feeling quite tired.

Also had my 2nd physio session and it looks like we have a diagnosis. The pain in my hamstring and down my left leg is cause by a nerve at my lower back. However, the real issue is that there are some muscles at the lower back which don't seem to work. So, the objective is to get them to get their act together over the next few weeks. I'll assist this by more silly looking hip rotating exercises and core strength.

20 Apr 2010

Bike:
45km - 1:42 (200m / 74rpm / 26.3kmh/ 122bpm)

Easy recovery ride in quite windy conditions.

Swim: 2550m
300m (3 * 75m high elbow / 25m medley)

300m (3 * 75m catch up / 25m medley)
1000m (5 * 50m normal / 25m left arm / 25m right arm / 50m 3 strokes / 50m normal)
50m easy
800m (6 * 100m arms only @ <2:00)
50m (2 * 25m arms normal, legs butterfly)
50m easy
 

19 Apr 2010

Gym: 30 minutes (upper body)

Very quick gym session after first physio treatment. More needed as expected.

18 Apr 2010

Bike:
125.9km - 4:22 (1258m / 77rpm / 28.8kmh/ 143bpm) - Garmin

Toughest ride so far. Blew up at the first (really, really) steep hill and never really got my heart rate under control after that. Treated myself to a well earned spaghetti ice cream 2 miles from the finish ;-)

15 Apr 2010

Swimming: 2500m

(Vey) early morning swim in old pool in Telford before travelling for 30 hours because of the volcano mayhem.

14 Apr 2010

Running:
60:00 - 11km

3km very easy, 5km fast (23:36), rest easy. Early morning run in Regent's Park again.

13 Apr 2010

Running:
11.9km - 1:07

Very recovery easy run in London's Regent Park.

11 Apr 2010

Bike:
123.4km - 4:36 (1175m / 70rpm / 26.8kmh/ 132bpm)

Longest ride so far. First 38km with tailwind then Challenge Kraichgau loop (with a few mistakes again). old, wet and windy again. Felt pretty good all the way and managed to take plenty of drink and "food" on board.

10 Apr 2010

Running:
20.7km - 1:54 (Z1 - Z2)

Another point-to-point run, this time from Oftersheim to Schriesheim. Longest run so far, very even pace. Hamstring caused problems from 1:30 - physio appointment made.

08 Apr 2010

Bike:
42km - 1:32 (400m / 69rpm / 27.4kmh/ ???bpm)

First ride in shorts! Very windy and still fatigued, so cut ride short a bit to avoid hills at the end. Replaced back wheel with wheel from old bike until Easton is fixed.

Swim: 2600m
200m warmup

100m medley
200 catch-up
1200m (4 * 300m 5:45 / 5:40 / 5:35 / 5:30)

50m easy
600m (6 * 100m @ 2:00)
200m ( 4 * 12.5m dive! / 25m normal / 12.5m 8 strokes)
50m easy

07 Apr 2010

Running:
60:00 - 11.2km (Z1 - Z2)

Bike still not fixed, legs very heavy, 23 degrees and gorgeous sunshine, so I went for an easy run instead of Yassos.

Blog post #1000!

06 Apr 2010

Swim: 2000m

300m warmup
200m high elbow

200m 8 * 25m arms normal, legs butterfly
300m legs only (3 * 25m left arm / 25m right arm / 50m both arms)
50m easy  
200m Catch-up
600m (12 * 50m 6 strokes @ 1:30)
50m easy
100m normal

Bit of a strange session. About time to go outside...

05 Apr 2010

Brick Session: 3:10

Bike:
77.3km - 2:40 (150m / 77rpm / 28.9kmh/ 125bpm)

Running:
30:00 - 6.12km (Z1 - Z2)


Best brick session so far. Relatively easy ride, followed by a good run in the right heart rate zones. Getting there...

Spoke broke again and bent the back wheel. I hope it was the replacement spoke which wasn't an original Cube one and not an ongoing issue with the wheel.

04 Apr 2010

Running:
16km - 1:26 (Z1 - Z2)

Easy run from Schriesheim to Plankstadt mainly into a head wind.

03 Apr 2010

Gym: 60 minutes (mainly upper body)

Quick unplanned session.

02 Apr 2010

Bike: 92km - 3:15 (880m / 69rpm / 27.9kmh/ 135bpm)

First attempt at the Challenge Kraichgau bike course. Pretty tough, but doable. We got lost a couple of times and rode a major part back to front, but got the general idea.

Body Composition - April

Weight
84.8kg
Body Fat
16.5% (LA 16.5 RA 14.6 RL 13.6 LL 14.6, B 18.1)
Total Body Water
58.5%
Muscle Mass
67.3kg (LA 3.9 RA 3.9 RL 11.3 LL 10.9, B 37.3, 5)
Physique Rating
6
Basal Metabolic Rate
2050 KJ
Metabolism Age
26
Bone Mass
3.5kg
Resting Heart Rate
??

Half-way through the build phase and the weight has certainly come down, but it appears that muscle mass has also gone down.

01 Apr 2010

Gym: 60 minutes (upper body)

Swim: 2700m
100m warmup
600m (3 * 200m @ 4:30)

50m easy
600m (6 * 100m @ 1:00)
50m easy
600m (3 * 200m @ 4:30)
50m easy
600m (6 * 100m @ 1:00)
50m easy

Back to back sessions. Felt tired in the gym but good in the pool.

31 Mar 2010

Running:
10.8km - 1:03 (Z1)

Very easy recovery run in undulating terrain.