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It's Time To Burn

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Comments

  • Closed Accounts Posts: 636 roseybear


    blainj2 wrote: »
    Wednesday 9th October, 2013

    Run - Intervals


    Distance: 10 x 400m Intervals with 60 second recovery (brisk walk)

    Interval 1 Pace - 5:02
    Interval 2 Pace - 4:57
    Interval 3 Pace - 5:06
    Interval 4 Pace - 5:13
    Interval 5 Pace - 4:57
    Interval 6 Pace - 5:02
    Interval 7 Pace - 4:55
    Interval 8 Pace - 4:58
    Interval 9 Pace - 4:47
    Interval 10 Pace - 4:54

    This is the first time i have tried something like this but i think i need to start doing them to increase pace rather than doing the same thing all the time.

    My thinking here was my current 5k pace is around 5:33/k and my best pace for a 5k over the last couple of years was 5:12/k which i want to get back towards. I set the garmin up for a workout at intervals between 5:08/k and 5:12/k. After the first few it seemed a bit easy so i push a small bit. Overall i am happy with how it went. The workout which i created on the computer and uploaded to the garmin worked perfectly and i managed the pace on each one.

    For the next time i do this im thinking of setting target interval pace at 4:45/k. If anyone reads this and knows about the right approach can they let me know? Should i be aiming for faster than this?


    Do 80 secs per 400mtrs. Might need 90sec recovery though, see how the heart rate is. And maybe just do 8. A session I did last night was 5x800mtrs with 2 mins recovery, averaging 1.58 per rep - thats a nice one 2 do


  • Closed Accounts Posts: 636 roseybear


    roseybear wrote: »
    Do 80 secs per 400mtrs. Might need 90sec recovery though, see how the heart rate is. And maybe just do 8. A session I did last night was 5x800mtrs with 2 mins recovery, averaging 1.58 per rep - thats a nice one 2 do

    Soz meant 2.58 per rep


  • Closed Accounts Posts: 636 roseybear


    roseybear wrote: »
    Do 80 secs per 400mtrs. Might need 90sec recovery though, see how the heart rate is. And maybe just do 8. A session I did last night was 5x800mtrs with 2 mins recovery, averaging 1.58 per rep - thats a nice one 2 do

    Soz meant 2.58 per rep


  • Registered Users Posts: 276 ✭✭ blainj2


    Thursday 10th October, 2013

    Turbo Trainer - Baxter


    Time: 1:30:00
    Distance: 25.51km
    Average Speed: 17km/h
    Max Heart Rate: 162bpm
    Average Heart Rate: 140bpm
    Average Cadence: 85

    Long low intensity session. Was tough towards the end.


  • Registered Users Posts: 276 ✭✭ blainj2


    Friday 11th October, 2013

    Run - High Tempo


    Distance: 5k
    Time: 26.19
    Average Speed : 11.4k/h
    Average Pace: 5:15 min/Km
    Average Heart Rate: 174bpm
    Max Heart Rate: 181bpm

    Hadn't time for a swim so went for a quick run. Surprised myself and how well i kept the pace up. Very happy with this. Close to a PB. Training coming along nicely


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  • Registered Users Posts: 276 ✭✭ blainj2


    Saturday 12th October, 2013

    Swim


    Time: 28:41
    Average Pace: 1:44 /100m

    1 x 150m Warm Up
    1 x 400m TT
    6 x 100m
    2 x 200m
    1 x 100 TT

    Total 1650m

    Was a bit rushed as was short on time. 400m TT was 6:37 so a 6 second improvement on the last effort. 100m TT was 1:34 at the end of the session. Need to get into the pool more.

    Done nothing on Sunday.


  • Registered Users Posts: 276 ✭✭ blainj2


    Monday 14th October, 2013

    Turbo Trainer - Ericsson


    Time: 1:00:00
    Max Heart Rate: 165bpm
    Average Heart Rate: 143bpm
    Average Cadence: 85

    4 x 8 min intervals at 88-94% FTP with 4 minute recovery. Was fine


  • Registered Users Posts: 276 ✭✭ blainj2


    Tuesday 15th October, 2013

    Long Easy Run


    Distance: 11.7k
    Time: 1:09:30
    Average Speed : 10.1k/h
    Average Pace: 5:55 min/Km
    Average Heart Rate: 167bpm
    Max Heart Rate: 176bpm

    Time for 5k was 29:00, 10k was 59:04.

    Have to be happy with completing this. My calf got very tight at around 9k in so had to take it extra easy after that. It is very still tender today. Apart from that i felt fine. Breathing was good and no problems with energy. Just need to keep building the legs up with these type runs once a week. My running is improving significantly, when i started this exactly 2 months ago I barely completed 5k at a slower pace than this.


  • Closed Accounts Posts: 145 ✭✭ gofasterdad


    nice one blainj2, great to see your hard work paying off.


  • Registered Users Posts: 276 ✭✭ blainj2


    Wednesday 16th October, 2013

    Swim


    Time: 33:15
    Average Pace: 1:46 /100m

    1 x 550m Warm Up
    1 x 225m High Tempo
    6 x 100m High Tempo
    3 x 200m - Working on technique

    Total 1875m

    My initial plan went astray the moment i walked though the door of the pool. It was extremely busy for some reason. I just got into the quietest lane and started swimming. I done a long warmup due to the end of the lanes being crowded. There was a group of 3 in the lane next to me who helped me keep a good pace for the 100's. They always swim together and take over a lane but i dont think its a organised training session or anything.


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  • Registered Users Posts: 276 ✭✭ blainj2


    Haven't had as much time to update this.

    Things going well overall. One thing i have realised is that training every day, sometimes twice a day is not easy and i have a hell of a lot more respect for people who manage it on here. Another thing i have realised is that my log is a different type of log to most of the other logs on here.

    The other logs are being posted by seasoned athletes in most cases with tons of experience and numerous races under their belts. In some cases a few years of various races and training. I have only completed one sprint race a few years ago and my goal is just to comfortably complete an Olympic distance tri. Finishing around the middle of the field would put a big smile on my face.

    At the minute i don't have the drive to push for a top 10 finish in one of these events. In the future possibly but at the minute i just want to get into the best shape of my life and keep living a healthy lifestyle. I enjoy each part of the training which is the main thing at the minute. I've reduced my weight from 209lbs to 197lbs since i started. The next goal is 190lbs, i couldn't remember the last time i weighed less than this. Anyways onwards with the training and ill keep plugging away at it.


    Thursday - Nothing - had to work late and had visitors for the evening
    Friday - Travelling to Donegal
    Saturday - Lovely Surf Conditions - 2.5hrs
    Sunday - Great Surf again - 2.5hrs

    I've realise from trying it that doing something substantial after surfing in the morning is fairly difficult due to lack of energy so i may look into a short session in future but im not willing to sacrifice surfing just yet to get in a long bike or run.


    Monday 21st October, 2013

    Turbo Trainer - Monitor


    Time: 1:00:00
    Max Heart Rate: 171bpm
    Average Heart Rate: 142bpm
    Average Cadence: 82

    6 x 6 min intervals in the sweet spot with 2 minute recoveries.


    Tuesday 22nd October, 2013

    Turbo Trainer - Tunnabora


    Time: 1:00:00
    Max Heart Rate: 171bpm
    Average Heart Rate: 145bpm
    Average Cadence: 87

    5 x 7 min intervals in the sweet spot with increasing / decreasing FTP 3 minute recoveries.


  • Registered Users Posts: 276 ✭✭ blainj2


    Wednesday 23rd October, 2013

    Run


    Distance: 7.5k
    Time: 42:22
    Average Speed : 10.6k/h
    Average Pace: 5:39 min/Km
    Average Heart Rate: 175bpm
    Max Heart Rate: 188bpm

    Time for 5k was 27:39

    Tempo run up to 5k then took it easy from 5k to 6k. Got a second wind and pushed on at high tempo to 7.5k. Both calves very tight at the end, Must look up some stretches to do.


  • Registered Users Posts: 276 ✭✭ blainj2


    Thursday 24th October, 2013

    Swim


    Time: 36:13
    Average Pace: 1:43 /100m

    1 x 200m Warm Up
    1 x 100m
    1 x 200m
    1 x 300m
    1 x 400m - 6:51 (1:42/100)
    1 x 300m
    1 x 200m
    1 x 100m
    1 x 300m Warm Down & Technique

    Total 2100m

    Tried a different type set that i had read other people doing. I really enjoyed it and the pool was fairly quiet. Kept pace very well for all the sets, pushing but not too much. My calf was in bits all day from the run the day before, really bad. Will have to keep an eye on it on the next run.

    Friday, Saturday, Sunday & Monday were non events. The weather (storm) coupled with family events / visiting made it hard to train but not impossible so its not great.


    Tuesday 29th October, 2013

    Turbo Trainer - Eclipse


    Time: 1:30:00
    Max Heart Rate: 166bpm
    Average Heart Rate: 143bpm
    Average Cadence: 83

    Warm up followed by 3 x 20 min intervals in the sweet spot with 5 minute recoveries. First focused on overspinning, second on underspinning and last on normal cadence. It was tough but was glad to get through it after the break.


  • Registered Users Posts: 276 ✭✭ blainj2


    Wednesday 30th October, 2013

    Turbo Trainer - Geiger


    Time: 1:00:00
    Max Heart Rate: 166bpm
    Average Heart Rate: 148bpm
    Average Cadence: 87

    Warm up followed by 3 x 12 min intervals in the sweet spot with 3 minute recoveries.


    Thursday 31st October, 2013

    Swim


    Time: 37:46
    Average Pace: 1:48 /100m

    1 x 400m Warm Up
    7 x 100m at 1:35 pace or better with 45 sec rest(1:35, 1:33, 1:33, 1:32, 1:31, 1:31, 1:34)
    1 x 400m Technique
    1 x 100m Backstroke
    1 x 50m Breast Storke
    1 x 450m Warm Down

    Total 2100m

    Was happy with 100m efforts, fitness improving. Done a backstroke 100m and found it really hard as i never do it, will try and incorporate 100m into every session. 50m breast stroke really boring, i not be doing that again.

    Monthly Totals
    Run - 7 Sessions - 50k - 4:54
    Bike - 9 Sessions - 194k - 10:42
    Swim - 6 Sessions - 10.3k - 3:01

    Will hopefully build on these next month. Bike distance isn't a great number due to most of it being on the trainer and average speed being around 20km/h.


  • Registered Users Posts: 276 ✭✭ blainj2


    Friday had visitors all evening after getting back from work.

    Saturday 2nd November, 2013

    Run


    Distance: 5k
    Time: 25:18
    Average Speed : 11.85k/h
    Average Pace: 5:03 min/Km
    Average Heart Rate: 175bpm
    Max Heart Rate: 187bpm

    This was on the treadmill in the gym so im not really sure if it properly counts. The was a PB 5K for me, my previous best was 26:10 so nearly a minute taken off it. I didn't feel too bad throughout and ran the first 2 minutes at 10km/h (6:00 min/Km) so there is definite room for improvement on the next high tempo run.

    After this i just done 5k on the bike in 09:40 and 500m in the pool in 09:00 as was very stuck for time.


    Sunday nothing. Was feeling sorry for myself and very hungover as well as having visitors.


    Monday 4th November, 2013

    Turbo Trainer - Thunder


    Time: 1:00:00
    Max Heart Rate: 173bpm
    Average Heart Rate: 141bpm
    Average Cadence: 85

    Warm up followed by 8 x 4 min speed intervals at 90-95% FTP. This was a bit easy so im going to put up my FTP for the next session. Just not sure by how much yet!?!


  • Registered Users Posts: 276 ✭✭ blainj2


    Tuesday 5th November, 2013
    Swim


    Time: 38:17
    Average Pace: 1:40 /100m

    6 x 100m of 1:35
    5 x 100m of 1:45
    1 x 400m
    2 x 200m
    1 x 350m Warm Down & Technique

    Total 2250m

    If seems i just swim untill i get a cramp bad enough that i have to stop. I been working on dealing with the ones in my feet and am making progress. Today it was a bad one in my calf. I'll hit 2.5k distance soon.


    Thursday 7th November, 2013
    Turbo Trainer - Antelope


    Time: 1:30:00
    Max Heart Rate: 169bpm
    Average Heart Rate: 144bpm
    Average Cadence: 85

    Warm up and 5 x 10 minute sweet spots 88-94% FTP. Not too bad


    Friday 8th November, 2013
    Run


    Distance: 5k
    Time: 27:11
    Average Speed : 11k/h
    Average Pace: 5:26 min/Km
    Average Heart Rate: 174bpm
    Max Heart Rate: 184bpm

    Was cold and it really affected my breathing, this is the first time ive ran in cold conditions in a while. Went out too hard and got a pain in my chest as i might have been slightly under the weather and deep breathing was painful. Couldn't manage anymore than 5k.

    Saturday & Sunday - Went to Donegal, brother got engaged, enough said.


    Monday 11th November, 2013
    Bike / S&C


    Wasn't feeling the best so just done a warm up on the turbo and some intervals for 10 minutes. Then done S&C stuff at home, Press ups, Lunges, Squats, Plank, etc


    Tuesday 12th November, 2013
    Turbo Trainer - Carson


    Time: 1:00:00
    Max Heart Rate: 162
    Average Heart Rate: 139bpm
    Average Cadence: 82

    Warm up and 6 x sweet spots intervals 88-94% FTP 5-7 minutes. Working on climbing drills so cadence was a bit lower than usual. It was fine, my next turbo will be an FTP test to get a new number to work from. One noticeable change from using the turbo is that my max and average heart rates have come down considerably for the same workouts.

    Feel like crap at the minute like i was in a car crash or beaten up. My body is sore to touch everywhere and its not from hard training, I've been taking it easier than usual recently. Unsure what its from as i dont feel sick.


  • Registered Users Posts: 276 ✭✭ blainj2


    Wednesday 13th November, 2013
    Swim


    Time: 38:42
    Average Pace: 1:43 /100m

    1 x 200m wu
    8 x 100m off 1:35 all fine
    1 x 1250m

    Total 2250m

    Still trying to increase distance but always get cramps around this distance. Either in my feet or calfs. Reading up on it a bit the main point i took was just to keep training to improve overall fitness and keep hydrated.


    Friday 15th November, 2013
    Turbo Trainer - 8 Minute Test


    Time: 1:00:00
    Max Heart Rate: 185bpm
    Average Heart Rate: 152bpm
    Average Cadence: 85

    Turbo sessions were starting to feel a bit easy so done a new FTP test. Increased my current number from 153 to 165. Judging from subsequent workouts the new level is seems to be in line with where it should be.


    Monday 18th November, 2013
    Turbo Trainer - Carillon


    Time: 1:00:00
    Max Heart Rate: 170bpm
    Average Heart Rate: 139bpm
    Average Cadence: 85

    I didn't realise till after that the FTP didn't update correctly on Trainer Road so this workout was still at the old number.


    Tuesday 19th November, 2013
    Run


    Distance: 7.8k
    Time: 27:11
    Average Speed : 10.8k/h
    Average Pace: 5:33 min/Km
    Average Heart Rate: 172bpm
    Max Heart Rate: 182bpm

    A low intensity run. Didn't push myself too hard. Haven't been doing enough running recently (or swimming or cycling for that matter)


    Wednesday 20th November, 2013
    Swim


    Time: 38:42
    Average Pace: 1:43 /100m

    1 x 100m wu
    1 x 400m tt - 6:22
    1 x 300
    1 x 200
    8 x 100
    1 x 300 technique

    Total 2100m

    After the successfull tt i practiced bi lateral breathing and technique for most of the remainder of the session. Legs started to cramp again towards the end.


    Monday 25th November, 2013
    Turbo Trainer - Tioga


    Time: 1:00:00
    Max Heart Rate: 165bpm
    Average Heart Rate: 136bpm
    Average Cadence: 84

    This was at the new FTP and felt a lot tougher. I wasn't feeling well at all after what turned out to be a dodgy lunch. The workout was supposed to be 90 minutes but i only managed 60. It was the right decision to stop.

    I've been really busy the last few weeks and its been reflected in the training only managing 3 sessions a week which isnt great. I'm still making improvements which is good. Things a unlikely to quiet down till April next year so ill have to make a plan for getting in a few more sessions during the week. Thinking about going to a S&C class in DCU gym once a week.


  • Registered Users Posts: 276 ✭✭ blainj2


    Monthly Totals
    Run - 3 Sessions - 17.8k - 1:35
    Bike - 7 Sessions - 121k - 6:41
    Swim - 4 Sessions - 7k - 2:01

    Numbers down massively from last month. Took all last week off due to not being well and had lost the will to train.

    My focus for the next few months will be mainly on the bike as this is where i have to improve the most. My swimming is of a surprisingly high standard compered to the rest so ill only be completing one session a week and focusing time else where. Need to get myself motivated a bit again, will be hard over Christmas but i think if I focus on the bike i can get things back on track.

    Monday 2nd December, 2013
    Turbo Trainer - Tallac


    Time: 1:00:00
    Max Heart Rate: 177bpm
    Average Heart Rate: 154bpm
    Average Cadence: 88

    A must more difficult workout than i was used to. With the increase in FTP and the week off this proved to be a challenge which was good. got through it anyway and finished strong enough.


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