Monday 15th - Brompton 9 miles bike commute : Rest
Tuesday 16th - Brompton 9 miles bike commute : 1000M swimming at Broadgate, 40 lengths
Wednesday 17th - Brompton 9 miles bike commute : Ascot loop 2 anticockwise again in the dark. Was running quite relaxed, when after about 25 minutes, my right calf suddenly stretched very badly. Had to limp/jog painfully home the rest of the way.
Nikeplus - 8.12km, 39:11 mins, 4:49 /km. 572 Cals
Thursday 18th - Brompton 9 miles bike commute : Rest as my leg is sore, though I can still cycle.
Friday 19th - Brompton 9 miles bike commute : 1000M swimming at Broadgate
Saturday 20th - Can't run as my leg hurts :-(
Sunday 21st - Normal cycle. Went to Kingston and back. Got rained on a bit in the beginning, but it cleared up and I got dry again. Met Jon a couple of times, the first I thought he was with a group so I didn't stop, and the second we rode together for about 10 minutes.
This has not therefore been a good week, I will probably not be running properly for ages now.
Monday, January 22, 2007
Monday, January 15, 2007
Week 2 Summary 2007
Another week, another summary.
Monday 8th - Brompton 9 miles bike commute : Rest
Tuesday 9th - Brompton 9 miles bike commute : 1000M swimming at Broadgate
Wednesday 10th - Brompton 9 miles bike commute : Ascot loop 2 anticockwise. Dark, but not too cold and not raining for a change. Need to find a longer evening route, but it's really hard as there aren't many footpaths around the side roads. 36:41 minutes. 8Km and 4:34 min/km according to NikePlus
Thursday 11th - Brompton 9 miles bike commute : Rest when I should really have been on the Turbo.
Friday 12th - Brompton 9 miles bike commute : 1000M swimming at Broadgate
Saturday 13th - Running at Ascot racetrack three laps in drizzle. 1:06:54 hours. 14.51K and 4:36 min/km according to NikePlus
Sunday 14th - Various roads cycling up to Henley and back. clear sunny winter weather - not cold. Some big hills - need more of these. 2hours 15 mins, 27.25 km/h avg, 61.31km.
Not a bad week. Saturday was my longest run ever. No joke, I didn't even do runs like this at school as far as I can remember. Aiming for a 90 minute run every weekend.
No injuries though sharp left knee pain occasionally and tightness in my left achilles today following the Sunday ride. Also my usual sore back twinges. Swimming needs to be longer, though getting the time from work is tricky. I know I can do more and am not particularly tired after my sessions now.
Bought new swimming trunks and goggles on Sunday at SBR. Met a guy I have cycled with there, and he was recently returned from doing an Ironman in Australia in December.
Monday 8th - Brompton 9 miles bike commute : Rest
Tuesday 9th - Brompton 9 miles bike commute : 1000M swimming at Broadgate
Wednesday 10th - Brompton 9 miles bike commute : Ascot loop 2 anticockwise. Dark, but not too cold and not raining for a change. Need to find a longer evening route, but it's really hard as there aren't many footpaths around the side roads. 36:41 minutes. 8Km and 4:34 min/km according to NikePlus
Thursday 11th - Brompton 9 miles bike commute : Rest when I should really have been on the Turbo.
Friday 12th - Brompton 9 miles bike commute : 1000M swimming at Broadgate
Saturday 13th - Running at Ascot racetrack three laps in drizzle. 1:06:54 hours. 14.51K and 4:36 min/km according to NikePlus
Sunday 14th - Various roads cycling up to Henley and back. clear sunny winter weather - not cold. Some big hills - need more of these. 2hours 15 mins, 27.25 km/h avg, 61.31km.
Not a bad week. Saturday was my longest run ever. No joke, I didn't even do runs like this at school as far as I can remember. Aiming for a 90 minute run every weekend.
No injuries though sharp left knee pain occasionally and tightness in my left achilles today following the Sunday ride. Also my usual sore back twinges. Swimming needs to be longer, though getting the time from work is tricky. I know I can do more and am not particularly tired after my sessions now.
Bought new swimming trunks and goggles on Sunday at SBR. Met a guy I have cycled with there, and he was recently returned from doing an Ironman in Australia in December.
Monday, January 08, 2007
Week 1 Summary 2007
New year, new blog format, new will to post more regularly.
Mon 1st Jan Rest
Tue 2nd Jan 9km Brompton Commute
Wed 3rd Jan 9km Brompton Commute. Evening run of 29.19 minutes in nasty blustery wind and rain. NikePlus says it's 6.45km, 4.32 min/km pace.
Thu 4th Jan 9km Brompton Commute
Fri 5th Jan 9km Brompton Commute. 40 lengths (1000M) swimming at Broadgate
Sat 6th Jan Rest
Sun 7th Jan Bike for 1 hour 45, average speed 28.25 km/h
This week I've been recovering from the Christmas break when I had a mild cold and took a few days off.
Mon 1st Jan Rest
Tue 2nd Jan 9km Brompton Commute
Wed 3rd Jan 9km Brompton Commute. Evening run of 29.19 minutes in nasty blustery wind and rain. NikePlus says it's 6.45km, 4.32 min/km pace.
Thu 4th Jan 9km Brompton Commute
Fri 5th Jan 9km Brompton Commute. 40 lengths (1000M) swimming at Broadgate
Sat 6th Jan Rest
Sun 7th Jan Bike for 1 hour 45, average speed 28.25 km/h
This week I've been recovering from the Christmas break when I had a mild cold and took a few days off.
Wednesday, October 25, 2006
Bike/Swim
30 minutes bike, 20 minutes swim.
Finally made it to the gym this morning in the hotel (Hyatt, Lisle, Il.). Had a really excellent exercise bike with touch screen, heart rate monitor, and even a TV. Did a variable program cycling 9 miles and using up about 275 calories.
The pool is about 15-20 metres long, and I did 40 lengths.
All before breakfast too!
Finally made it to the gym this morning in the hotel (Hyatt, Lisle, Il.). Had a really excellent exercise bike with touch screen, heart rate monitor, and even a TV. Did a variable program cycling 9 miles and using up about 275 calories.
The pool is about 15-20 metres long, and I did 40 lengths.
All before breakfast too!
Tuesday, October 17, 2006
Bike/Run
12K Brompton bike commute. (Went to Carol's so missing 4K there)
43 minute, approx 8K run in Richmond Park. This is my first night run there of the winter, and we're on the road only route and carrying torches to avoid getting run over by cyclists. Taking it easy tonight as my legs are sore from Sunday's race. This course is definitely shorter than the summer one, we did that in 48 minutes last time and I think we ran at a similar pace tonight.
43 minute, approx 8K run in Richmond Park. This is my first night run there of the winter, and we're on the road only route and carrying torches to avoid getting run over by cyclists. Taking it easy tonight as my legs are sore from Sunday's race. This course is definitely shorter than the summer one, we did that in 48 minutes last time and I think we ran at a similar pace tonight.
Monday, October 16, 2006
Sunday, October 15, 2006
Event - Princes Trust 10K
Another Sunday, another 10K; this is becoming a bit of a habit.
Went to Windsor with the family this morning for a run through Windsor Great Park and bits of Legoland. The children also ran in a 4K and did very well, finishing together.
My 10K was through a lot of woods, and I wasn't really expecting the rough terrain. I started off quite well, but the rough, muddy paths played havoc with my left ankle so I had to be really careful. It's hard to concentrate on the horizon to try and forget how tired you are when you have to watch your feet all the time.
Unlike last week's quite level course, there were many small hills on this one. I'm just not used to running on hills, something I hadn't really realised. The final 500M are all uphill, quite steep near the end. I let a few people overtake me just before this last bit, and managed to retake my position with a sprint which was good - it hurt though.
Top 50 placing! - 49th with an official time of 44:37. (860 finishers)
Went to Windsor with the family this morning for a run through Windsor Great Park and bits of Legoland. The children also ran in a 4K and did very well, finishing together.
My 10K was through a lot of woods, and I wasn't really expecting the rough terrain. I started off quite well, but the rough, muddy paths played havoc with my left ankle so I had to be really careful. It's hard to concentrate on the horizon to try and forget how tired you are when you have to watch your feet all the time.
Unlike last week's quite level course, there were many small hills on this one. I'm just not used to running on hills, something I hadn't really realised. The final 500M are all uphill, quite steep near the end. I let a few people overtake me just before this last bit, and managed to retake my position with a sprint which was good - it hurt though.
Top 50 placing! - 49th with an official time of 44:37. (860 finishers)
Saturday, October 14, 2006
Bike
1 hour - Z1 - Z2
Even though I have a 10K run tomorrow morning, I couldn't resist having a proper go on my new Elite turbo trainer.
Got all dressed up in my cycle gear and pedalled away for one hour at a fairly moderate pace. Listened to podcasts on my Nano, and got really hot from the cooking in the kitchen. Will definitely setup a fan and a DVD player for future longer sessions.
I liked it though, and think it will really aid my winter Ironman training.
Even though I have a 10K run tomorrow morning, I couldn't resist having a proper go on my new Elite turbo trainer.
Got all dressed up in my cycle gear and pedalled away for one hour at a fairly moderate pace. Listened to podcasts on my Nano, and got really hot from the cooking in the kitchen. Will definitely setup a fan and a DVD player for future longer sessions.
I liked it though, and think it will really aid my winter Ironman training.
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