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
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.
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
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.
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:
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.
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
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.
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
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.
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 ;-)
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.
(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.
60:00 - 11km
3km very easy, 5km fast (23:36), rest easy. Early morning run in Regent's Park again.
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.
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.
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.
09 Apr 2010
Gym: 60 minutes (upper body)
Starting to dislike any indoor activities even more in those weather conditions.
Starting to dislike any indoor activities even more in those weather conditions.
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
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!
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...
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.
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.
16km - 1:26 (Z1 - Z2)
Easy run from Schriesheim to Plankstadt mainly into a head wind.
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.
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 | ?? |
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.
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.
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