A friend texted at 3.30 suggesting a gentle pre-lake-swim run - wasn't going to as it's hard enough to get to the swim..but then I decided to make the effort, since I'll be occupied alot of weekend with helping at Alnwick tri...and time before Keswick's running out...so off I went at 5pm and off we trundled on 2 circuits of the lake with added spur up to road on one of laps...pleasant 'chatty' pace!
Worked harder than lately in the swim - struggled with the water at first - not cold so much as just a bit revolting - the sea's much nicer! Took it slowly with breaks up to the bouy, to allow time to acclimatise and calm my breathing - then headed off to Birdshit Island with a group of 5 - working hardish to stay with them. We decided to do it twice - so was a good workout pre-Keswick. About 1200m? felt better on the 2nd 'lap' - more settled into a rhythm. Would've preferred to have gone up the other end as last week, as it's less 'revolting'! And I find it easier to settle in to a rhythm - not sure why - heading away from sun, so easier to see maybe? But there's a psychological barrier for people who haven't done that end much...in fact, would've been a shorter swim than we did! Hope I didn't overdo/overstay the cold - have a bit of a sore throat again today.
Thursday 13th 2010
Run- 5.45pm - 45mins ish - 4 mile ish, gentle
Lake swim - Druridge - 7pm - 1200m
Friday, 14 May 2010
Wednesday, 12 May 2010
aaaghh again
Sore throat, fluey Mon...went to bed at 8pm - actually started feeling weird Sun night, which makes me wonder if it was a reaction to the yellow fields of rapeseed - a few of which I cycled past on Sun evening..
Tues - still off colour - didn't do the planned bike - 10k Les Allcorn event, which I was really frustrated about as it was a beautiful clear blue evening..had to make do with listening to coalition government forming, writing tri club minutes and an early night instead..
Wed - alot better - in fact, more or less fine..went to Warkworth beach and did a 20min slow and gentle warm up run - during which I felt really heavy and sluggish - then 6 x hill repeats up the back of the big sand dune...beautiful evening again..wondering whether to do a spin bike session..?? Don't want to push too hard - but also aware of how close I am to Keswick tri, and how undertrained I am...
Wed 12th may 2010
6pm - short gentle run, hill repeats - Warkworth Beach - along back to Amble pier and back along beach, then
6 x up steep high sand dune and back down a less steep way
9pm - cyclo zen strength and stretch - didn't spin in end, partly as living room full of son and his mountain bike bits
Tues - still off colour - didn't do the planned bike - 10k Les Allcorn event, which I was really frustrated about as it was a beautiful clear blue evening..had to make do with listening to coalition government forming, writing tri club minutes and an early night instead..
Wed - alot better - in fact, more or less fine..went to Warkworth beach and did a 20min slow and gentle warm up run - during which I felt really heavy and sluggish - then 6 x hill repeats up the back of the big sand dune...beautiful evening again..wondering whether to do a spin bike session..?? Don't want to push too hard - but also aware of how close I am to Keswick tri, and how undertrained I am...
Wed 12th may 2010
6pm - short gentle run, hill repeats - Warkworth Beach - along back to Amble pier and back along beach, then
6 x up steep high sand dune and back down a less steep way
9pm - cyclo zen strength and stretch - didn't spin in end, partly as living room full of son and his mountain bike bits
Sunday, 9 May 2010
wow! Beautiful evening for a ride..
I was feeling very happy and full of life as I sailed down the hill from South Moor Farm towards Guyzance, sea stretched out for miles in front, sunny, and inspired and energised by a fantastic concert I just sung in with the Rock Festival Choir in Alnwick..hadn't planned a ride, but just felt like it..
Sun 9th May 2010, 1.30pm - Cyclospeed circuits 1, 2. (20mins). Then cycloloose in 5.
5.15pm - Bike - gentle, but hilly 2hrs - up out of Shilbottle, left towards South Moor `farm, Down towards river Coquet, but right (not left to Guyzance) - to A1 - cut across and up to Swarland, straight on to Longframlington, back on Old Swarland road to meet back up with crossroads at school then back down to A1 and across - Guyzance road, but turn left up to Hazon, and back to Shilbottle. About 30k/20 miles
Plan for week Mon May 10th - Sun May 16th
Mon - cyclozen strength/stretch
Tue - d.5.30 - cycle 1.5 hrs, then Les Allcorn 10k run event at Hulne Park, Alnwick
Wed - pool swim in evening
Thurs - Lake swim/gentle run
Fri - field circuits/abs/stretch
Sat - sea swim am/spin bike, evng
Thursday, 6 May 2010
Spin and swim..
Decided couldn't face biking to lake for club swim - too much stuff to carry, and couldn't face the ride back being freezing....thought about driving down early and biking from there...but by time I'd got home it was 5ish and I decided there wasn't that much to be gained from being out on bike for just an hour - I've already done that this week...needed a gentle (ish) but longer ride. So I did spin session with Graeme online instead - it was one to boost metabolic rate - (number 9?) - so thought it would fit in well with trying to lose weight, even if it was a bit intensive having done pretty high intensity the last 2 nights..only did 3 out of the 4 sections, due to wanting to get to the lake.
Thursday 6th May 2010
Cycloclub Spin bike session 9 - boosting metabolic rate - 45 mins of it - involved starting on (my) middle cog, and increasing cadence from 85ish rpm upwards every 20 seconds for a minute, then slowing cadence and going down a cog on the back (ie harder), recover for couple mins, then repeating the increasing cadence every 20 secs over a min - the last 20 secs of each min being as fast as possible whilst still in control. This all repeated 6 times, then recover for 3 mins, then all repeated again on big one at front.
2nd set was 7 mins solid of going up cogs and increasing cadence each minute - stay samebut stand on 4th min (really hard - i struggle with standing - can't do a minute), then go one easier cog each min but keep increasing cadence - so ending up very high cadence.
Lake Swim - Druridge, went up to top end, rather than Birdshit island, so as to do 800m plus in lead up to Keswick...pleased, though hard to keep going continuously as so cold get breathless - was trying to do 100 stroke chunks.
Thursday 6th May 2010
Cycloclub Spin bike session 9 - boosting metabolic rate - 45 mins of it - involved starting on (my) middle cog, and increasing cadence from 85ish rpm upwards every 20 seconds for a minute, then slowing cadence and going down a cog on the back (ie harder), recover for couple mins, then repeating the increasing cadence every 20 secs over a min - the last 20 secs of each min being as fast as possible whilst still in control. This all repeated 6 times, then recover for 3 mins, then all repeated again on big one at front.
2nd set was 7 mins solid of going up cogs and increasing cadence each minute - stay samebut stand on 4th min (really hard - i struggle with standing - can't do a minute), then go one easier cog each min but keep increasing cadence - so ending up very high cadence.
Lake Swim - Druridge, went up to top end, rather than Birdshit island, so as to do 800m plus in lead up to Keswick...pleased, though hard to keep going continuously as so cold get breathless - was trying to do 100 stroke chunks.
Wednesday, 5 May 2010
Working hard
Feels like I might be pushing a bit too hard...needed more recovery after the long hilly effort on Sun, before the hard effort last night and tonight...but I'll not beable to do much at the weekend...and haven't done as much as I'd planned..need to try and get more disciplined about sleep though - was really dozy at work today, and nearly drifted off at lunch time.
Monday 3rd May
Lake Swim, Druridge - out to buoy, bird shit island, back to buoy, back to jetty - 600ish m?
Felt better than has done in lake this year so far - slightly warmer, despite there being a cold breeze, so not easy changing after..
Tues 4th May
Tri club bike time trial, tri route - 46mins 23sec (?)
Did 2-3 miles first, from Oaks pub to Lesbury roundabout and back to bridge over A1. Then the time trial, 12miles, undulating. Lots there tonight - I wasn't first off for once. Didn't catch up with the first off, and she was 20 secs or so quicker, and had a good ding dong battle with the second off - I eventually caught her in Boulmer on the bend - she retook me at the bottom of the quarry hill up out of Longhoughton - it was good to have someone to chase up the hill - but she gained a lot of ground and I couldn't see her by the time I was halfway down the other side...but she must've slowed up again coz I caught her going up towards Alnwick Gdns, only to be took back just before the turn - I then managed to not lose sight of her totally, and gradually reel her in after going past the Oaks, and make a sprint to catch her on the line. It was quite exciting! Can't imagine how I managed to go 4 mins faster last year - or how most of the others go so fast - amazing! Still, 3 mins faster than 2 weeks ago, and still quite stiff from Sun's run..
Wed 4th May
Run - Field circuits 8.30pm
8 x 1 circuit of footy field with 1 circuit recovery jog between each
Was pleased, because even though I was totally pooped after each pushing on hard circuit - could hardly jog - by half way round was back to jogging breathing in for 2 out for 3, and by two thirds round, in for 3 out for 4, and ready for next hard effort - probably 90% effort, if not more sometimes. Also, was pretty consistent for all 8:
1;26 1;34 1;32 1;29 1;28 1;32 1;29 1;25
Cyclocore bonus abs (20mins)
Cyclo core cool down (20 mins)
Monday 3rd May
Lake Swim, Druridge - out to buoy, bird shit island, back to buoy, back to jetty - 600ish m?
Felt better than has done in lake this year so far - slightly warmer, despite there being a cold breeze, so not easy changing after..
Tues 4th May
Tri club bike time trial, tri route - 46mins 23sec (?)
Did 2-3 miles first, from Oaks pub to Lesbury roundabout and back to bridge over A1. Then the time trial, 12miles, undulating. Lots there tonight - I wasn't first off for once. Didn't catch up with the first off, and she was 20 secs or so quicker, and had a good ding dong battle with the second off - I eventually caught her in Boulmer on the bend - she retook me at the bottom of the quarry hill up out of Longhoughton - it was good to have someone to chase up the hill - but she gained a lot of ground and I couldn't see her by the time I was halfway down the other side...but she must've slowed up again coz I caught her going up towards Alnwick Gdns, only to be took back just before the turn - I then managed to not lose sight of her totally, and gradually reel her in after going past the Oaks, and make a sprint to catch her on the line. It was quite exciting! Can't imagine how I managed to go 4 mins faster last year - or how most of the others go so fast - amazing! Still, 3 mins faster than 2 weeks ago, and still quite stiff from Sun's run..
Wed 4th May
Run - Field circuits 8.30pm
8 x 1 circuit of footy field with 1 circuit recovery jog between each
Was pleased, because even though I was totally pooped after each pushing on hard circuit - could hardly jog - by half way round was back to jogging breathing in for 2 out for 3, and by two thirds round, in for 3 out for 4, and ready for next hard effort - probably 90% effort, if not more sometimes. Also, was pretty consistent for all 8:
1;26 1;34 1;32 1;29 1;28 1;32 1;29 1;25
Cyclocore bonus abs (20mins)
Cyclo core cool down (20 mins)
Monday, 3 May 2010
Monday 3rd May 2010
Lake swim - Druridge, 6pm - slightly warmer in the water, though a very cool and quite strong breeze - but bright evening. Swam to buoy on far side, then down to birdshit and back to buoy, then back to jetty. Would've been tempted to swim a bit further, but my niece was waiting for me to take her in..so not quite the planned cycle there and run etc - but I'm stiff and sore after that run yesterday. About 600m?
Sunday, 2 May 2010
Fat-loss done - or not much done as the case is..
hmm - not alot of fat lost...3-4 pounds at most..
Was it worth it? I think so, but not 100% convinced. This close to Keswick tri, and down on training, would I have been better off doing a solid training week?
On the positive side - I've eaten a ton of fruit and veg, and no refined sugar (only naturally occuring stuff in fruit - though mostly avoided the really sweet fruits like banana and pineapple). The challenge now is to not think 'ah thank god that's over' and binge on biscuits - well, not exactly binge, as I don't tend to, but just slip back into a biscuit here and there too often..SO - only my 2 rich Tea dippies first thing, and a chocky digestive on the way out of work. NO chocolate button dessert at lunch or choc ices etc after dinner.
And also, I did maintain the discipline to stick to it all week - food wise anyway. Didn't do as many HIT sessions as I should have later in the week, I don't think.
So hopefully at least I've built a firm foundation to carry on dropping a few pounds having established better habits..
Just wish there were a few more weeks before Keswick. Did a 10mile hilly run in Thrunton Woods today. I was really struggling for the first 4miles and thought I'd have to loop back onto the orange route rather than the red, turning it into a 6 miler. Was out of breath even though not going too fast (apart form first couple of miles when I tried to keep up with my sister and a club friend who I might run with regularly (at a more civilised time of day than the wonderful but mad Wooler crew!). I just felt lacking in any energy. Maybe it was that my glycogen stores were still low after the fat-loss week? Or maybe because I'd eaten breakfast not long before...? Anyway, I settled into it a bit more after 45 mins or so - helped by the route (I'd chosen!) flattening out a bit, and the other two had slowed up a bit too. But then 10mins later after a gradual downhill section but just before a steep uphill section, I tripped and fell landing on my knee and elbow. It could've been much worse, just jarred it a bit I think - hurts a bit when I straighten it or bend it alot - but I took it really slowly after that. Beautiful route though - will do again. MUST get into more regular longer/hilly running again...just regular running full stop would be good..but only 3 weeks til Keswick...
Saturday
1st May 10
9.30am - Sea swim, Sugar Sands - so cold - again! Actually, felt slightly warmer last week...but then, I had no carbs in me (last intake of carbs was Thurs breakfast)...also meant I didn't want to swim very far out, in case I ran out of energy for getting back. Bout 20 mins altogether.
Some people look good in wet suits and some....! I asked my son to take some photos for my blog, and he didn't even get one of us in the sea! Typical teenager!
Day 7 of 7 day fat loss week - ate 2 egg cheese omelette at 11isham (after swim), few slices of Edam cheese and ham, plus handful of blueberries, raspberries and chopped apple. (no plain yog unfortunately as I'd run out). Didn't do the required HIT before my carb boost meal (though had swam in freezing conditions that morning..) as was on a date! Which I took advantage of for the carbs boost by accepting an offer of pizza delivery - ham and pineapple, with garlic bread.
Sunday 2nd May 2010
Long run - 10 miles ish - Thrunton Woods, noon (see above) - very roughly 2.25 hrs, prob a bit longer...very hilly
Plan for week of 3rd May 2010
Mon 3rd May (bank hol) - cycle scenic route to Druridge lake for lake swim - run round lake twice, then aim for end of lake and back (900m ish?) if anyone to bud up with at my slow speed, or else to far side then birdshit island, back to far side and back to jetty (about 700?), then cycle home. (total cycle about 25m)
ok, well, swam to Birdshit - probably nearer 600m - didn't bike or run.. but was pretty stiff and tired after hilly run the day before, and sore from fall. (20ish mins)
Tues 4th May - am, cyclocore 3 circuits and bonus abs.
evening - 5.45pm - bike to time trial via alnmouth Stn/Lesbury bridge.
didn't do all this either - met a friend for lunch and a walk and back later than planned. Did the time trial though, with a few extra miles before.. (1hr)
Wed 5th May - HIT run - field circuits - haven't got list handy to see where I'm up to
Big tick!! Did as planned, and pleased with the effort too (40mins) - also did cyclocore bonus abs, and warmdown - (20mins )
Thurs 6th May - swim at Druridge 800ish, run round lake twice
Yes to swim, but no run..(30 mins)...but did do 40mins Spin bike with Graeme (cycloclub) - no. 9, metabolic boost, (didn't do all of it due to time)
Fri 7th - rest
Sat 8th May - sea swim 9.30ish (got concert 1pm)...might do cyclospin in evening/Sun evening
no sea swim - stayed in bed - needed rest and home time
Sunday 9th May - am, cyclozen strength and stretch (got concert 3pm)
did cyclospeed circuits 1 and 2 before concert, and 'Loose in 5' (30mins)
did 20miles gentle but quite hilly bike ride, 2 hours - so that was a bonus!!
total training hours this week: 6 hours
Was it worth it? I think so, but not 100% convinced. This close to Keswick tri, and down on training, would I have been better off doing a solid training week?
On the positive side - I've eaten a ton of fruit and veg, and no refined sugar (only naturally occuring stuff in fruit - though mostly avoided the really sweet fruits like banana and pineapple). The challenge now is to not think 'ah thank god that's over' and binge on biscuits - well, not exactly binge, as I don't tend to, but just slip back into a biscuit here and there too often..SO - only my 2 rich Tea dippies first thing, and a chocky digestive on the way out of work. NO chocolate button dessert at lunch or choc ices etc after dinner.
And also, I did maintain the discipline to stick to it all week - food wise anyway. Didn't do as many HIT sessions as I should have later in the week, I don't think.
So hopefully at least I've built a firm foundation to carry on dropping a few pounds having established better habits..
Just wish there were a few more weeks before Keswick. Did a 10mile hilly run in Thrunton Woods today. I was really struggling for the first 4miles and thought I'd have to loop back onto the orange route rather than the red, turning it into a 6 miler. Was out of breath even though not going too fast (apart form first couple of miles when I tried to keep up with my sister and a club friend who I might run with regularly (at a more civilised time of day than the wonderful but mad Wooler crew!). I just felt lacking in any energy. Maybe it was that my glycogen stores were still low after the fat-loss week? Or maybe because I'd eaten breakfast not long before...? Anyway, I settled into it a bit more after 45 mins or so - helped by the route (I'd chosen!) flattening out a bit, and the other two had slowed up a bit too. But then 10mins later after a gradual downhill section but just before a steep uphill section, I tripped and fell landing on my knee and elbow. It could've been much worse, just jarred it a bit I think - hurts a bit when I straighten it or bend it alot - but I took it really slowly after that. Beautiful route though - will do again. MUST get into more regular longer/hilly running again...just regular running full stop would be good..but only 3 weeks til Keswick...
Saturday
1st May 109.30am - Sea swim, Sugar Sands - so cold - again! Actually, felt slightly warmer last week...but then, I had no carbs in me (last intake of carbs was Thurs breakfast)...also meant I didn't want to swim very far out, in case I ran out of energy for getting back. Bout 20 mins altogether.
Some people look good in wet suits and some....! I asked my son to take some photos for my blog, and he didn't even get one of us in the sea! Typical teenager!
Day 7 of 7 day fat loss week - ate 2 egg cheese omelette at 11isham (after swim), few slices of Edam cheese and ham, plus handful of blueberries, raspberries and chopped apple. (no plain yog unfortunately as I'd run out). Didn't do the required HIT before my carb boost meal (though had swam in freezing conditions that morning..) as was on a date! Which I took advantage of for the carbs boost by accepting an offer of pizza delivery - ham and pineapple, with garlic bread.
Sunday 2nd May 2010
Long run - 10 miles ish - Thrunton Woods, noon (see above) - very roughly 2.25 hrs, prob a bit longer...very hilly
Plan for week of 3rd May 2010
Mon 3rd May (bank hol) - cycle scenic route to Druridge lake for lake swim - run round lake twice, then aim for end of lake and back (900m ish?) if anyone to bud up with at my slow speed, or else to far side then birdshit island, back to far side and back to jetty (about 700?), then cycle home. (total cycle about 25m)
ok, well, swam to Birdshit - probably nearer 600m - didn't bike or run.. but was pretty stiff and tired after hilly run the day before, and sore from fall. (20ish mins)
Tues 4th May - am, cyclocore 3 circuits and bonus abs.
evening - 5.45pm - bike to time trial via alnmouth Stn/Lesbury bridge.
didn't do all this either - met a friend for lunch and a walk and back later than planned. Did the time trial though, with a few extra miles before.. (1hr)
Wed 5th May - HIT run - field circuits - haven't got list handy to see where I'm up to
Big tick!! Did as planned, and pleased with the effort too (40mins) - also did cyclocore bonus abs, and warmdown - (20mins )
Thurs 6th May - swim at Druridge 800ish, run round lake twice
Yes to swim, but no run..(30 mins)...but did do 40mins Spin bike with Graeme (cycloclub) - no. 9, metabolic boost, (didn't do all of it due to time)
Fri 7th - rest
Sat 8th May - sea swim 9.30ish (got concert 1pm)...might do cyclospin in evening/Sun evening
no sea swim - stayed in bed - needed rest and home time
Sunday 9th May - am, cyclozen strength and stretch (got concert 3pm)
did cyclospeed circuits 1 and 2 before concert, and 'Loose in 5' (30mins)
did 20miles gentle but quite hilly bike ride, 2 hours - so that was a bonus!!
total training hours this week: 6 hours
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