Bike Turbo:
2:00 - 60.0km - Avg: ??? bpm / 30.0 km/h / 133 Watt / 83 rpm
Another 2 hours on a freezing balcony...
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!
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....
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.
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.
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.
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
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.
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...
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
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).
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
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
17 Jan 2010
Running:
1:01 - 10.9km
Tough run in silly conditions. Running in meltung snow and heavy rain.
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.
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.
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.
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.
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
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.
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.
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)
45:00 - 25.4km - Avg: 128 bpm / 33.7 km/h / 170 Watt / 100 rpm
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).
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
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
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).
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.
60:00 - 10.7km
Switched today's bike ride with tomorrow's run due to snow. Nice undulating forrest run.
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 |
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