Here we go...

del88

And so it begins..

A little background...
Male 37 yrs old.
This time last year i weighted 18st , believed crisps were a food group and had trouble tying my shoelaces without getting out of breath (no really i did). So after a chat with a member of the medical fraternity (your going to die) i decided to get my house in order.

I joined weight watchers (there i said it) and started exercising .
So over the following months I started eating better and enjoying /became addicted to exercise. Ran my first 5k in march. Then bought a bike and built up slowly to currently cycling to and from work covering 250km a week. (Also spent 3 weeks cycle touring in france and spain covering 530km):D

So with this background i really feel that the skys the limit. Don't worry i think i'm going to kona, but i do think i could get a few sprint tri's under my belt next year.

Current weight..13st4lb

I'm planning to continue cycling to and from work 2 days a week (Monday and Thursday).
Then 2 days cycle into work and get a lift home and run (wednesday and Friday)
Then swim 2 days (tuesday and Sunday).....I'm after writing this and already it's hard to fit in (i'm also in college two night)..

Anyway i hope that this log will help keep a record of the next year and keep me motivated.

Tuesday Ran 3.5km...lungs and heart could have kept going but legs felt tight and don't want to pick up a strain on my first run in 3 months.


Distance 3.5km

Elevation 11m

Moving Time 19:46

Avg Pace 05:35/km

Calories burned 352

del88

Still trying to work out a training program..
I have college on Monday and Thursday at 6.45 so that kinda rules out those evenings.
So if i can swim Tuesday evening Friday evening and Sunday morning that leaves me Wednesday and Saturday for a run (Saturday being longer) and a bit of core work before or after swimming.
Still going to cycle in to work every day and i can get a lift home on the days i'm running.
Or maybe swim after college on Monday and Thursday..

much to ponder...

wednesday cycle to work and then over to the girlfriends granny(more information then was necessary)

Distance 28.1km

Elevation 93m

Moving Time 69:46

Avg speed 24km

Calories burned 540

Dory Dory

Best to you....and well done on your dietary discipline! With determination like that, a few tris next year will be no trouble to you.

del88

Legs are really soar from the run on tuesday, even to walk. still ok on the bike.

Have decided to do my swimimng on monday and thursday morning Plus cycle in to work.
.Then core work and running on tuesday and saturday .Big cycle on friday and swim on sunday morning.

Also got a book from my cousin on swimming.(actually got a photo copy of the best bits) He swears by it.

I've also decided to get swimming lessons. Don't want to spend months with my ladder up against the wrong wall .

Thursday

Cycled to work..took it easy

Distance 17.9km

Elevation 35m

Moving Time 42:50

Calories 289

del88

Yep i need swimming lessons.
went up the pool tonight and was all over the place. Hads to take a break every 50m. Anyway only starting
Also called into base 2 race...this could be expensive
Friday

Cycled to work..took it easy

Distance 17.9km

Elevation 35m

Moving Time 39:00

Calories 289


Swam in the pool

Did about 400m in total

del88

I was away the weekend so not much training.

Monday

Went for my first morning swim today.

Swam 16/25m lenghts...felt good


Cycled to work..pushed a little
Distance 17.9km

Elevation 35m

Moving Time 37:30

Calories 289

del88

Tuesday

Cycled to from work .

Distance 36.1km

Elevation 170m

Moving Time 1:20

Calories `1000

del88

Wednesday

Cycled to from work .

Distance 36.1km

Elevation 170m

Moving Time 1:20

Calories `1000

Up early for swimming tomorrow:)

del88

Thursday

Cycled to from work .

Distance 36.1km

Elevation 170m

Moving Time 1:18

Calories `1000

Didn't go swimming as i didn't set my alarm....

On a brighter note, i beat my record home by 3 minutes..39min:D

Swimming in the morning and then getting an assessment up the gym, asked them if i could to get it with someone with triathlon experience..we'll see how it goes.

del88

Had an assessment down the gym on Friday. Body fat is down to 21% which I'm happy with.
Got a programme that concentrates on core and over strength.

Am away for the weekend so no training as such. Bit of a walk.

Think ill give the beer a miss till Christmas (a few to many last night).

del88

Tuesday

Cycle to work ...took it handy.

Distance 17.9km

Elevation 35m

Moving Time 39:00

Calories 289


Had my first strength training session down the gym.

7 min warm up on cross-trainer.
15 minute jog
Ab coaster - 3 reps of 15
Russian twist - 3 reps of 15
Crunches - 3 reps of 15
Plank and side plank - 3 reps of 30s
Seated row - 3 reps of 15 @ 40kg
Lat pulldown - 3 reps of 15 @ 40kg
Machine 14 (cant remember the name of the exercise) 3 reps of 15 @ 35kg
Bicep curls - 3 reps of 15 @ 30kg
Tricep - 3 reps of 15 @ 30kg
Chest press - 3 reps of 15 @ 40kg
Chest flys - 3 reps of 15 @ 40kg

The session took around 1.15 hours.

The plan is to stick with this for 6 weeks and then take another look.

del88

wensday

Cycled to and from work..

Distance 36.1km

Elevation 170m

Moving Time 1:20

Calories `1000

Felt great coming come ...loads of energy:)

del88

Thursday

The body was soar today from the strength training ,always worse two days after.

Cycle to work and some of the way home

Distance 22km

Elevation 35m

Moving Time 55:00

Swam 20/25m lenghts...felt much better tonight.
Planning to get lessons next week.

del88

Friday

Cycle to work and some of the way home

Distance 25km

Elevation 35m

Moving Time 108:00

del88

Saturday

Rest day.

Sunday

10 min warm up on cross-trainer.
20 minute jog
Ab coaster - 3 reps of 15
Russian twist - 3 reps of 15
Crunches - 3 reps of 15
Plank and side plank - 3 reps of 30s
Seated row - 3 reps of 15 @ 40kg
Lat pulldown - 3 reps of 15 @ 40kg
Machine 14 (cant remember the name of the exercise) 3 reps of 15 @ 35kg
Bicep curls - 3 reps of 15 @ 30kg
Tricep - 3 reps of 15 @ 30kg
Chest press - 3 reps of 15 @ 40kg
Chest flys - 3 reps of 15 @ 40kg

del88

Monday

Cycle to work and some of the way home

Distance 22km

Elevation 35m

Moving Time 50:00

Swam 20/25m lenghts...

del88

Tuesday


Cycled to and from work .

Distance 36.1km

Elevation 170m

Moving Time 1:30

del88

Wednesday

Cycle to work and some of the way home

Distance 28km

Elevation 35m

Moving Time 1:05

Haven't going swimming or done strength training this week...just the way things worked out..will go swimming tomorrow and the gym on friday.

del88

Thursday

Cycled to and from work .

Distance 36.1km

Elevation 170m

Moving Time 1:30

This is starting to look like a cycling log only...between work and college it just hasn't happened this week... going to the gym tomorrow to put in a good session

del88

Cycle to work and some of the way home

Distance 28km

Elevation 35m

Moving Time 1:05

10 min warm up on cross-trainer.
20 minute jog
Ab coaster - 3 reps of 15
Russian twist - 3 reps of 15
Crunches - 3 reps of 15
Plank and side plank - 3 reps of 30s
Seated row - 3 reps of 15 @ 40kg
Lat pulldown - 3 reps of 15 @ 40kg
Bicep curls - 3 reps of 15 @ 30kg
Tricep - 3 reps of 15 @ 30kg
Chest press - 3 reps of 15 @ 40kg
Chest flys - 3 reps of 15 @ 40kg

del88

saturday
Cycles to and from work

Distance 36.1km

Elevation 170m

Moving Time 1:30

Monday

Distance 25km

Elevation 35m

Moving Time 108:00

del88

Nothing much to report..
The usual cycle in to work and home....had a mad week.
wont get to the gym this week ...maybe friday...
work work work all this week...