A strong start to 2009!
December was an exercise in damage limitation, as is commonly the case, and I think by and large damage was in fact limited. To a degree I also got some base miles laid down in the closing days of 2008 however January and February are really my key months for building some distance back into my legs in preparation for the half marathon in Connemara and then onto a formal base period building towards some longer triathlon events in August and September.
Week of 29-Dec-08
02-Jan-09 at 10:20:54
Easy Bike with DA,
Easy scoot out to Tramore
Duration:01:15:00
04-Jan-09 at 12:07:31 Tempo Cruise running
20 min steady 20 min (2x10) tempo 10 min steady. Very cold! -4!
Distance:8.39 Duration:00:46:24
Week of 05-Jan-09 This week it was really time to roll up the sleeves and get back into some serious training.
05-Jan-09 at 06:57:29 Core Stability
Standard Abs and Stabs only no Chest or Legs
Weight 87.4 24.2% body fat 27.6 BMI Duration: 00:30:00
06-Jan-09 at 20:34:35 Cold Turbo
Cold! 10 min wu at high cadence. 10 min interval 4 min high cadence 1 min v-high x2 5 min steady high cadence 5 min drills and cool down. Duration:00:40:55
07-Jan-09 at 07:08:48 Swim Session
Swim Set with Focus on balance
WU 100sw 100 pull 100 sw Drills; 25 Left 25 Right x2 25 CU 25 sw x2 25cw 25 sw x2 25 ht 25 sw x2 25 lr 25 sw x2 25 cu 25 sw x2 25 FD 25 sw x2 WD 100 pull
Distance:1100m total Duration:00:40:00
09-Jan-09 at 21:02:50 Core Plus
Session Warm up: 20 knee blocks 20 knee block + kick 2 X 10 side kicks General rotations Core: 30 raised leg crunches (legs on ball) 2 X 30 sec side plank over ball 30 sit and twist standard situps 2 X 20 side crunches 30 sec front plank over ball 30 crunches on ball 2 X 30 sec side plank over ball 30 sec front plank over ball 30 leg lifts 20 Hyper extensions on ball Legs: 20 deep lunges 20 squats (feet shoulder width apart) 2 x 30 calf raises Chest/Arms: 3 X 10 press up 2 X 10 Fly press + 10 Benchpress 10 Shoulder Press 20 Bicept Curl
Duration: 01:01:00
10-Jan-09 at 08:49:15 OD Half Marathon Run
Easy OD run. Very Frosty Very Nice. Slower on the return leg! Missed not having fluids with me.
Distance:20.06 Duration:02:07:40
11-Jan-09 at 14:23:47 Bike Leg of Brick
Easy Brick after OD run previous day. Short Run just for Transition
Bike distance:17.69 Bike duration:00:54:31
Run section of Brick
Short Run off the Bike
Run distance:2.05 Run Duration:00:13:41
Week of 12-Jan-09
13-Jan-09 at 05:59:22 Core
Turned 37 today and thought I would celebrate with a 45min Core session
Duration: 00:45:00
14-Jan-09 at 06:59:44 Swim
Swim concentrating on drill techniques.
Duration: 40:00
18-Jan-09 at 10:12:48 Leighterton Half at OD pace
Cold Bright and Blustery. Nice OD run after being a bit poorly all week.
Distance:20.61 Duration:02:05:43
Week of 19-Jan-09
19-Jan-09 at 05:59:58 Core session
Core set without legs
Duration: 00:40:00
20-Jan-09 at 20:18:16 Tempo Intervals
10 minute warmup followed by nine minutes at tempo pace (5min km) two minute easy pace (6min km) nine minutes tempo pace followed by a 10 minute cool down. Overall 40 minutes of high quality running.
Distance:7.58 Duration:00:44:00
22-Jan-09 at 07:00:06 Swim Set
Swim session focusing of balance and breathing on the left.
Distance:1000m Duration:00:45:00
23-Jan-09 at 17:22:48 Run Intervals
1 2 3 4 3 2 1 Very wet underfoot and dark. Couple of good spells of running though.
Total Distance:6.04 Duration:00:33:30
24-Jan-09 at 10:58:42 Offroad spin
"Fun" ride out on the single speed Via Longnewton
Distance:16.88 Duration:01:07:15
25-Jan-09 at 13:29:53 25km at OD pace
The Big run of the week.Wet as ya like. Legs fatigued from intervals (and bike) Tying up towards the end. First run with back pack for a while.
Distance:25.14 Duration:02:41:10
Week of 26-Jan-09
27-Jan-09 at 20:25:39 Core Set
Evening Core session with low levels of motivation (but did it anyway)
Duration:00:45:00
28-Jan-09 at 07:00:17 Swim Drills Set
300 wu 700m drill and swim 200 cool down. Again breating left and balance. Also looking at stroke lenght
Duration:00:50:00
29-Jan-09 at 06:26:58 Tempo Intervals
10 min wu 9 min tempo pace 2 min steady 9 min tempo 10 min cd. this is a good quality session with a concentration on running well at a pace. Two minutes of steady running in the middle of the session helps refocus on the second faster section.
Distance:6.8 Duration:00:40:33
30-Jan-09 at 21:04:12 40 Min Steady with 7 Body Speeds
Steady 5:40 type pace with fast body speeds of 30 sec to 1 minute with good efforts. No recording of session because watch battery was flat.
Distance:6.8 Duration:00:40:00
31-Jan-09 at 15:39:43 Single speed Spin Fairly easy spin out on the SS.
Bit of an explore in which I connected up a couple of previous routes. May have established a nice new medium distance run route. Mostly steady with occasional efforts on hills.
Distance:15.5 Duration:00:49:01
Week of 29-Dec-08
02-Jan-09 at 10:20:54
Easy Bike with DA,
Easy scoot out to Tramore
Duration:01:15:00
04-Jan-09 at 12:07:31 Tempo Cruise running
20 min steady 20 min (2x10) tempo 10 min steady. Very cold! -4!
Distance:8.39 Duration:00:46:24
Week of 05-Jan-09 This week it was really time to roll up the sleeves and get back into some serious training.
05-Jan-09 at 06:57:29 Core Stability
Standard Abs and Stabs only no Chest or Legs
Weight 87.4 24.2% body fat 27.6 BMI Duration: 00:30:00
06-Jan-09 at 20:34:35 Cold Turbo
Cold! 10 min wu at high cadence. 10 min interval 4 min high cadence 1 min v-high x2 5 min steady high cadence 5 min drills and cool down. Duration:00:40:55
07-Jan-09 at 07:08:48 Swim Session
Swim Set with Focus on balance
WU 100sw 100 pull 100 sw Drills; 25 Left 25 Right x2 25 CU 25 sw x2 25cw 25 sw x2 25 ht 25 sw x2 25 lr 25 sw x2 25 cu 25 sw x2 25 FD 25 sw x2 WD 100 pull
Distance:1100m total Duration:00:40:00
09-Jan-09 at 21:02:50 Core Plus
Session Warm up: 20 knee blocks 20 knee block + kick 2 X 10 side kicks General rotations Core: 30 raised leg crunches (legs on ball) 2 X 30 sec side plank over ball 30 sit and twist standard situps 2 X 20 side crunches 30 sec front plank over ball 30 crunches on ball 2 X 30 sec side plank over ball 30 sec front plank over ball 30 leg lifts 20 Hyper extensions on ball Legs: 20 deep lunges 20 squats (feet shoulder width apart) 2 x 30 calf raises Chest/Arms: 3 X 10 press up 2 X 10 Fly press + 10 Benchpress 10 Shoulder Press 20 Bicept Curl
Duration: 01:01:00
10-Jan-09 at 08:49:15 OD Half Marathon Run
Easy OD run. Very Frosty Very Nice. Slower on the return leg! Missed not having fluids with me.
Distance:20.06 Duration:02:07:40
11-Jan-09 at 14:23:47 Bike Leg of Brick
Easy Brick after OD run previous day. Short Run just for Transition
Bike distance:17.69 Bike duration:00:54:31
Run section of Brick
Short Run off the Bike
Run distance:2.05 Run Duration:00:13:41
Week of 12-Jan-09
13-Jan-09 at 05:59:22 Core
Turned 37 today and thought I would celebrate with a 45min Core session
Duration: 00:45:00
14-Jan-09 at 06:59:44 Swim
Swim concentrating on drill techniques.
Duration: 40:00
18-Jan-09 at 10:12:48 Leighterton Half at OD pace
Cold Bright and Blustery. Nice OD run after being a bit poorly all week.
Distance:20.61 Duration:02:05:43
Week of 19-Jan-09
19-Jan-09 at 05:59:58 Core session
Core set without legs
Duration: 00:40:00
20-Jan-09 at 20:18:16 Tempo Intervals
10 minute warmup followed by nine minutes at tempo pace (5min km) two minute easy pace (6min km) nine minutes tempo pace followed by a 10 minute cool down. Overall 40 minutes of high quality running.
Distance:7.58 Duration:00:44:00
22-Jan-09 at 07:00:06 Swim Set
Swim session focusing of balance and breathing on the left.
Distance:1000m Duration:00:45:00
23-Jan-09 at 17:22:48 Run Intervals
1 2 3 4 3 2 1 Very wet underfoot and dark. Couple of good spells of running though.
Total Distance:6.04 Duration:00:33:30
24-Jan-09 at 10:58:42 Offroad spin
"Fun" ride out on the single speed Via Longnewton
Distance:16.88 Duration:01:07:15
25-Jan-09 at 13:29:53 25km at OD pace
The Big run of the week.Wet as ya like. Legs fatigued from intervals (and bike) Tying up towards the end. First run with back pack for a while.
Distance:25.14 Duration:02:41:10
Week of 26-Jan-09
27-Jan-09 at 20:25:39 Core Set
Evening Core session with low levels of motivation (but did it anyway)
Duration:00:45:00
28-Jan-09 at 07:00:17 Swim Drills Set
300 wu 700m drill and swim 200 cool down. Again breating left and balance. Also looking at stroke lenght
Duration:00:50:00
29-Jan-09 at 06:26:58 Tempo Intervals
10 min wu 9 min tempo pace 2 min steady 9 min tempo 10 min cd. this is a good quality session with a concentration on running well at a pace. Two minutes of steady running in the middle of the session helps refocus on the second faster section.
Distance:6.8 Duration:00:40:33
30-Jan-09 at 21:04:12 40 Min Steady with 7 Body Speeds
Steady 5:40 type pace with fast body speeds of 30 sec to 1 minute with good efforts. No recording of session because watch battery was flat.
Distance:6.8 Duration:00:40:00
31-Jan-09 at 15:39:43 Single speed Spin Fairly easy spin out on the SS.
Bit of an explore in which I connected up a couple of previous routes. May have established a nice new medium distance run route. Mostly steady with occasional efforts on hills.
Distance:15.5 Duration:00:49:01
posted by Setanta at
8.2.09
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