August 2012

August was all about get some consistency into my training. When I look back at my preparation for the Outlaw Triathlon was dismal to say the least. I think I only averaged 3 training sessions per week, and even though they were long sessions that is not enough for Iron distance triathlon.

I trained on 20 days in August and more than half of them were double days, i.e. 2 training morning (or lunch time) and evening. So in total I managed to rack up 31 training session, an average of 1 per day.

Currently I class this part of the year as being ‘Off Season’ so include generic strength training (Weights) and other cardio work (not S/B/R) so my overall mix is slightly different than if I w as to be following a specific training program. 

The following graph shows how each week in August was made up...

In all I trained almost 48hrs in August's 5 weeks, of  which averages 1.44 hours per day and over 10hrs a week. This gives me a good staring point as I would like to be averaging closer to 12hr per week if possible in this off season.

The second graph looks at the month as a whole, split and grouped by the major elements... 

Finally the week in numbers

BIKE	14h 53m	248Mi
RUN	12h 18m	66.7Mi
SWIM	4h 14m	9600m
STRENGTH	6hr 05m
OTHER CV	3hr 26m

WW

W/E 22/10/2010

Another sold base week for me this week with 9:30 training time, and even a little swimming, on the negative side I am suffering a thigh / hip flexor strain that has affected my strength / power training and give me slight problems during my long hard run.  I still had a good run though completing the 14.5mile route in 2:07, when you compare it to the 2:21 I was covering the same route in the summer as build up to IMDE, I was well pleased.

Also this week I managed to get my gym set up at home so I can get in an extra session when I cant get out, its just basic but includes: -

• Cross trainer
• Rowing Machine
• Spinning Bike
• Bench
• Dumbbells
• Kettlebells
• Etc …

On the negative side I didn’t complete week 3 of my 100 push up challenge, so I am going to have to repeat the week rather then move on …. must try harder!!

So the figures: -



SAT	__	__	Rest Day
SUN	AM	00:50	RUN: Easy drills session
SUN	PM	00:11	100 Pushups Week 2 Session 3
MON	AM	00:10	100 Pushups Week 3 Session 1
MON	PM	01:30	BIKE: LT Zone interval session (Brick Pt1)
MON	PM	00:35	RUN: Including 6x45sec Hill Sprints (Brick Pt2)
TUE	AM	00:48	Strength: Session from PT
TUE	PM	01:33	BIKE: Steady session stand / sit mix
WED	AM	00:32	SWIM: Including a 1k TT (18:59)
WED	PM	02:07	RUN: Long tempo run (14.5 mile)
THU	AM	01:03	StrengthSession with PT, Hard kettlebell session
THU	PM	00:11	100 Pushups Week 3 Session 2
FRI	__	__	Rest Day

SWIM	00:32
BIKE	03:03
RUN	03:32
OTHER	02:23
TOTAL	09:30

WW

W/E : 17/01/2009 (Week 2)

A steady week this week, no big or impressive sessions but a good solid base week, still only one swim but it was a good effort for 2nd week of training (Almost 9hrs).

Here are the Stats: -

MON	AM	01:10:00	BIKE: 24Mile - Spinervals 21 (Aero Base)
TUE	AM	00:43:00	RUN: 4.1Mile Off Road
TUE	PM	00:47:00	BIKE: 15Mile Spinning (RPM 33)
WED	AM	01:05:00	SWIM: 3000m easy non stop
WED	PM	00:48:00	RUN: 4.5mile Easy
THU	AM	01:07:00	RUN: 6.5mile Easy
THU	PM	01:15:00	BIKE: 21Mile Spinning (RPM 39)
FRI	PM	00:36:00	RUN: 3.5Mile With Dog
SAT	AM	00:35:00	RUN: 3Mile easey with Mrs
SUN	AM	00:48:00	RUN: 4.5Mile in Icy condition

SWIM:	01:05
BIKE:	03:12
RUN:	04:37
TOTAL	08:54

W/E : 10/01/2009 (Week 1)

A good first weeks training for me and im glad to be back into it, the weeks training looks like

MON	_	_	REST DAY
TUE	AM	00:40:00	RUN: 4 Mile Easy Paced
TUE	PM	00:30:00	BIKES: 9Miles Spinning (RPM31)
TUE	PM	00:30:00	RUN: 3miles Brick after spinning
WED	AM	01:10:00	RUN: 6.5miles in deep snow with Scotty and dog
WED	PM	00:35:00	BIKE: 10.5miles Spinning (RPM31)
THU	AM	01:02:00	BIKE: 19.5miles Spinning (RPM 31 & 34)
THU	PM	00:30:00	RUN: 3miles Snowy off road night run
FRI	AM	00:45:00	SWIM: 2000m easy paced
FRI	PM	00:52:00	BIKE: 15.1 Miles Spinning (RPM34)
SAT	_	_	REST DAY
SUN	AM	01:01:00	RUN: 6miles off road with my Wife an the dog

SWIM:	00:45
BIKE:	02:49
RUN:	03:51
TOTAL	07:35

On top of this i have also lost 6.5lbs this week and now weigh in at 14St 7.5 lb