Monday, 30 March 2009
Monday, 23 March 2009
Sunday, 15 March 2009
Saturday, 7 March 2009
Total weekly hours shows 2008 (blue) as only slightly more than 2009 (red). What is also important for me is that in the final 10 weeks I managed a couple of longer weeks but was generally only hitting 10 to 12 hours. I know I have moved my basic training week on from 10 hours so am confident I will be able to put some longer weeks in without too much trouble.
I produced an excel graph for my swimming but it was kind of pathetic so I decided to delete it. In summary I didn't get in the pool between IMUK (Aug 2007) and Jan 2008. In the 20 week build up I clocked 8 hours in the pool, I swam 1:09:00 in Switzerland. So far I've not got wet this year!!! Even if I don't get in the pool for a few more weeks I am confident with a few specific long sessions I will swim a similar time. Hey, I could always see how I perform with my first swim being 23rd May in Lanza!!! Clearly swimming improves ones swim performance, however I do think a carefully structured upperbody weights program focussing on swim specific muscles will keep me strong and allow me to quickly find my stroke. My aerobic fitness will be built on the bike and out running.
I am now feeling pretty good about the position I have found myself in. Whilst I wanted to really push my performance on this year, particularly my running I don't think the missed training is as bad as I have been thinking over the last few weeks. I have been dealt these cards and I must play with them. I am quite excited to be training again. Back in Christmas I wrote on my training wall in my garage, so that I could see it when I lifted weights or rode the turbo "23rd May be at your best" this still applies. What my best will be will be established on the evening of the 23rd, but I will be at it.
This weeks training looks like this;
Monday: am, Leg weights 30 mins. pm, Bike 1 hour (turbo)
Tuesday: am, Upper Body Weights 30 mins. pm, Bike 1 hour, 12 x 2 mins intervals (turbo)
Wednesday: am, Leg Weights 30 mins. pm, Bike 1 hour (turbo)
Thursday: am, Bike 30 mins. pm Bike 3 1/4 hours (56 miles)
Friday: am, Bike 30 mins, Weights Upper Body 45 mins, pm, Bike 30 mins
Saturday: am, Run 1 hour
Sunday: am, Bike 3 1/4 hours (54 miles), pm Weights Upper Body 45 mins
Total: 15 hours
This weeks photo is of Ellie and Evie playing in the woods at Clumber Park. We hooked up with my Brother and his Wife for the afternoon on Saturday after Max had raced the Clumber Park Duathlon. Well done Max a solid race. We had a lovely afternoon, Ellie was in her element, suddenly she has become really adventurous climbing every wood pile she found and disappearing into the undergrowth whenever she cared. Evie tried very hard to emulate her big sister. We finished a great day off with food at Nando's and a bounce for Ellie on the Bungee Trampoline found at Xscape. Two shattered girls were fast asleep within minutes of getting home. Thanks Max and Rachael, as usual you guys are awesome with the girls, great to catch up.
Well done to my friend Steve Hobson who took his Ironman racing away from Canada (I think he's done 10 IMCD!!) to New Zealand this year, 11:30:00 a solid performance, well done mate.
I feel like I am firmly back on track. My motivation is high and my mind is set on the task in hand. "23rd May, be at your best"..............