Blog.RAJF.co.uk

Ironman Nice training week 11

RAJF — Sun, 24 Jan 2010 17:43:53 +0000

Feeling tired constantly. Sleeping through alarms. Finished the week on a high.

Monday

Bike – 18k commute

Rowing – short ergo, weights

Tuesday

Bike – 18k commute

Wednesday

Swim – 1 hour masters, 1 hour stroke training

Thursday

Run – 30 minutes

Friday

Swim – 1 hour

Saturday

Run – hour and a half
Bast run in years. Low heart rate and steady speed.

Sunday

Bike – 2 hours road

Ironman Nice training week 10

RAJF — Mon, 18 Jan 2010 17:38:10 +0000

I’m finding it hard to keep myself going through the mid week. I need to sort out a training plan.

Unfortunately it appear’s I’ve bought books which are aimed at olympic athlete’s not your average Joe. The plan’s I’d hoped to use are out of my league.

Monday

Bike – 3 hours. Although this included having to stop and repair a puncture. Yes, a puncture on an indoor trainer!

Tuesday

Run – 40 minutes

Wednesday

Bike – 1 hour

Thursday

Rest day

Friday

Run – 30 minutes
Swim – 1 hour

Hard session. Could only do a few lengths at a time. Mind beaten after a long day at work.

Saturday

Run – 1 hour

Sunday

Bike – 1 hour turbo train

Ironman Nice training week 9

RAJF — Mon, 11 Jan 2010 17:34:40 +0000

Started the week with a cold and snow has played havoc with the rest remainder.

Managed an extra swim session and the seconds are tumbling away.

Still focusing on technique and working out a sustainable pace.

Monday

Bike – 1 hour turbo trainer, low heart rate, felt like a slog.

Rested in evening, feeling rough.

Tuesday

No circuits, snow and still feeling drained.

Wednesday

Swim – 1 hour masters, 1 hour stroke technique

Best swim session so far. Stroke improved considerably.

Thursday

Run – 35 minutes cross country on snow. The quality of light was amazing.

Friday

Swim – 1 hour

Saturday

Run – 1 hour cross country on snow

Sunday

Bike – 1 hour turbo trainer

Ironman Nice training week 8

RAJF — Mon, 04 Jan 2010 17:26:54 +0000

I wondered where my Christmas holiday went. Upon reflection it appears to have been on training. Fighting a cold towards end of week.

Monday

Bike – 2:20 bike. Low heart rate

Tuesday

Not well

Wednesday

Bike – 1:40
Swim – stroke training

Thursday

Run – 40 min

Friday

Brick – hour commute bike, 15 run

Saturday

Bike – 40 min commute

Sunday

Kelly sorted me out with a free pass to his gym.

Run – 120 min treadmill
Row – 2k ergo
Swim – 30 minutes technique

Ironman Nice training week 7

RAJF — Sun, 27 Dec 2009 17:15:25 +0000

Swimming got serious this week with my first master’s session. My top tip for the swim, get a coach and work on that technique.

Big thanks to my old rowing friend Scott who’s coaching me at the Kenilworth Masters sessions. This felt like the first serious week, with masters drills and extra time in the water.

Scott’s helping me break down the distance into small chunks and realise a time that’s achievable. At the moment I think I may be able to manage between 1:50 and 2 minutes for the hundred for a sustained period. We’ll see how this pans out when I’m swim fit.

Monday

Bike – 1 hour turbo trainer

Tuesday

Bike – 40 minutes turbo trainer

Wednesday

swim – masters session
swim – stroke training session

Thursday

Xmas eve

Friday

Xmas day

Saturday

Rowing – fun regatta
Run – 40 minute jog

Sunday

Walk

Ironman Nice training week 6

RAJF — Sun, 20 Dec 2009 17:11:41 +0000

Not the greatest start to a week. I felt run down and self pity led to too much chocolate. Christmas makes it easy to slack off!

I sorted my head out and had a good second half of the week. I even managed to get out for a couple of short runs. There’s still some pain there but it felt promising.

Monday

5k ergo test

Tuesday

Rest day

Wednesday

Run – 35 min low heart rate
Swim – stroke technique coaching

Thursday

Swim – 30 minutes

Friday

Run – 30 minute low heart rate

Saturday

Cycle – 50k, 2:15:50, bpm <120

Sunday

xmas shopping

Afan Forrest

RAJF — Sun, 13 Dec 2009 09:15:40 +0000

We lucked out with the weather too, it was bitterly cold at times but remained sunny throughout.

View from Skyline trail

Afan differed greatly from my experience at Coed y Brenin. Whites trail was my first encounter of long single track climbing and after settling in I loved it. The technical descents were separated but some long trails that pushed burning legs ever further.

Word of advice; if in winter allow yourself enough time to get back through the dark forests in failing light. Loz and I did the final descent of White’s in near pitch black and without lights. It was fun though!

The bike took a battering from the rough trails and required a new bottom bracket and tune up, from the superb bike shop, on the second morning. All in trails and facilities are superb. I think I’d go to Coed y Brenin for the hair raising stuff and Afan for some exhilarating all day riding.

Special thanks go out to Richard, the proprietor of the Afan Lodge where we stayed. The lodge is outstanding and he’s a genuinely helpful guy.

Ironman Nice training week 5

RAJF — Sun, 13 Dec 2009 09:09:27 +0000

Monday

1 hour turbo trainer
1×6k interval power
1×6k interval splits

Tuesday

Circuits and core stability

Wednesday

Rest day

Thursday

1k swim – focus on technique

Friday

Christmas party

Saturday

Day mountain biking Afan Forrest

Sunday

Day mountain biking Afan Forrest

Ironman Nice training week 4

RAJF — Sun, 06 Dec 2009 13:53:56 +0000

Monday

1 hour turbo trainer
9k ergo (interval)
Weights

Tuesday

Circuits and core stability

Wednesday

Rest day

Thursday

Swimming drills
1 hour turbo trainer

Friday

1 hour turbo trainer

Saturday

1 hour turbo trainer

Sunday

Driving range

Ironman Nice training week 3

RAJF — Sun, 29 Nov 2009 13:48:37 +0000

Monday

Climbing
6k ergo
Leg Weights

Tuesday

20k single track mountain biking
Circuits

Wednesday

Holiday (lots of walking)

Thursday

Holiday (lots of walking)

Friday

Holiday (lots of walking)

Saturday

Rowing – water outing in pair

Sunday

Rowing – water outing in pair
Driving range