July, Week 1

Back into training after my rest week. And reasonably happy with what I accomplished. But as usual room for improvement.

One of the things that I've realized is that I am running too much for this stage of my training plan. I'm not biking or swimming as much as I want to be, but I'm still meeting my weekly time targets. I don't see any point in taking a step back on the amount of running that I'm doing, so I may end up doing more time than planned the next 2 weeks, to get my biking and swimming numbers up a bit...

This week I only made the pool once, for an easy 1250m,
Biked 3 times, twice for 45 minute interval sessions watching the TdF, and a 90 minute long ride on the trainer.
Running, 2 10ks mid week and a 15k long run on Saturday. The long run was a bit disappointing, my pace was well down from where my previous long runs have been. But so long as its not the start of a trend I'm not getting worried about it.

For next week, its just a case of keep on going how I've been going... reasonably happy with things at the moment.

Some Goals

The next 4-6 weeks are looking like they are going to be very busy for work, As an example I spent the first 2 and 1/2 days of this week out of town. So it is going to be tough to do all the workouts that I want to.

With that in mind I have come up with some goals for the month of July.

1. Weigh under 100kg before the end of the month. (as in permanantly weigh, not dip under and back up to 101 again)
2. Start Strength training. (Body weight exercises, twice a week by the end of the month)
3. Swim: twice a week, 30 minutes a session.
4. Bike: 14 hours for the month
5: Run: at least 120km for the month

Lets see how it goes...

Rest Week

My rest week went well.

I did all my workouts, (3 x bike, 3 x run, 2 x swim) and kept them all short and low intensity. The only negative is that I'm not feeling as rested as I'd hoped by the end of the week.

Still it's on to my next block of training, the next 4 weeks should be quite similar to the previous 4, with the exception of spending more time on the bike. I'm out of town for the start of next week on buisness, so that is going to result in a slow start to the week... and a chance for a little more rest, which is good.

That's all for now... not much I know, Hopefully I'll post again this week with some goals for the month.

June, the end

June's now over, and on the whole it's gone well.

Swimming: Definitely getting back on track, I think I'm about where I need to be this far out. 8.75km in 3:23

Biking: The disappointment of the 3 sports, Need to be doing much more. only 229km in 9:09

Running: I'd say I'm probably ahead of schedule here... definitely going the best of the 3 sports at this stage. 158km in 15:22

And finally, here is the log for june:

I have a new toy!

Well I finally made the big call and brought myself a new, proper fitting road bike. She's a KDNC carbon frame kitted out with Shimano Ultegra gear. Over all cost was under $2,000, which is significantly less than I had been expecting. And means that I will feel less guilty about adding a TT bike to the stable at some stage next year (maybe!)

So here she is:

June, Week 4

Last week was the last week before a cut back week, so as you would imagine I’ve been feeling a bit tired, definitely approaching the limit of how much training I can handle. I have no doubt that that amount will increase over time, but for now this is the limit.

I was out of town for work 2 days during the week, the result of this is that I missed one of my short bikes. Other than that I achieved everything that I set out to do for the week.

Swimming, twice at the pool this week, for 2500m total in 58 minutes.

Biking, as I said I missed one of my short bikes, so I had 1 interval session and 1 long (zone 2/3) ride on the trainer for a total of 59km in 2 hours 22 minutes.

Running, all good this week, 2 x 10km midweek runs and a long, 18km run on Sunday for a total of 38km in 3 hours 47 minutes. No speed work this week however, as I was starting to feel a bit tired…

As I said above, this week is a cutback week. I haven’t decided exactly how it will take shape, but one thing I want to focus on is increasing the amount of time I spend on the bike relative to running/swimming, I’m quite happy with the amount of running and swimming I’m doing, but know that I’m not doing enough on the bike. 

June, Week 3

Another good, consistent week of training this week.

Running wise, almost exactly the same as last week, 3 runs, 35km in 3 hours 23 minutes.
Biking, slightly less than last week, 3 times on the trainer again, but only making  1 and 1/4 hours for my long ride, instead of the 1 and 1/2 I was supposed to do.
Swimming was an improvement, made it to the pool twice, for 2500m in just under an hour.

This week is supposed to be a peak before a rest week to start end the month with. To do that my long run is planned to stretch out to 18km, an my long ride to at least 90 - 100 minutes, the rest of the week is going to stay the same as the last 2 weeks.