W/E 12/11/2010

Another, for me, solid week and quite well balanced. At the moment I am still in my off season / prep period which will continue to the new year when i will star 'official' base training and my campaign towards Regensburg 2010.  After all if i was to try and focus on that race this far out i may burn out ... well that's my thinking

The Numbers:

SAT	AM	02:05	BIKE: MTB ride with my brother
SUN	__	__	REST DAY
MON	__	__	REST DAY (due to a 6hr drive before work)
TUE	AM	00:35	STRENGTH: Weights session basen on PT workouts
TUE	PM	01:45	SWIM: 4.2k structure
WED	AM	00:41	BIKE: Zone 1 spinning session
WED	PM	01:12	RUN: 8mile fartleck session
THU	AM	01:00	STRENGTH: PT session (Pt 1)
THU	AM	00:22	SWIM: Easy 800 to warm down, focusing on smooth (Pt 2)
FRI	AM	00:34	RUN: 3.2 miler in high winds
FRI	PM	01:05	RUN: 7mile trail run

SWIM :	02:07
BIKE :	02:46
RUN :	02:51
OTHER :	01:35
TOTAL :	09:19

W/E 05/11/2010 (Recovery Week)

This week, for me, was a recovery week which meant no long hard bike session, no big brick sessions and no long runs. A long run was tempting though as I have a marathon later this month and have not really done any long running, but recovery weeks are there for a reason so I was a good boy and did what I was meant to do.

One plus side of it being a recovery week was the fact that I managed to fit proper swim into my week, which I really enjoyed and I have to ask myself, can I keep sacrificing my swimming and focusing on my weaker disciplines, this is something I am going to have to continue to ponder as base training continues, as i do not want my weekly volume to grow too much too soon ... well not till the new year at least

The Numbers ...

SAT	AM	02:01	BIKE: MTB ride with my brother
SUN	__	__	REST DAY
MON	PM	01:03	BIKE: Recovery session with a few intervals
TUE	PM	00:31	BIKE: Fast spin session to loosen up (Pt 1)
TUE	PM	01:35	SWIM: 3.6k structure (see post) aimed at endurance form (Pt 2)
WED	PM	01:25	RUN: 10miles of hard intervals
THU	AM	01:00	STRENGTH: Session with PT focusing on my back problems and core
FRI	PM	00:50	RUN: Trail Run

SWIM :	01:35
BIKE :	03:35
RUN :	02:15
OTHER :	01:00
TOTAL :	08:25

W/E 29/10/2010

Another solid week close to the 10hr mark, but yet again very little swimming, 10hrs is my aim for early base training for at least 3 weeks out of 4, with the 4th week been an easier recovery week (if needed)

What I need to get out of this period is consistency as all to often at this time of year have a let my training drift which means early new year is spent getting back into it rather than capitalising on what I already have in place … the year hopefully will be different

The numbers: -

SAT	__	__	REST DAY
SUN	AM	00:30	BIKE: Spinning session (Pt1)
SUN	AM	00:30	STRENGTH: Kettlebells (Pt2)
SUN	AM	00:30	RUN: Trails (Pt3)
MON	PM	02:00	BIKE: Hard effort aiming at raising Vo2max (Brick Pt1)
MON	PM	00:40	RUN: Half mara paced run including 8x45sec sprints (Brick Pt2)
TUE	AM	00:45	STRENGTH: weights session based on PT routine
TUE	PM	02:15	BIKE: Focused on drills and spinning - lower HR, below LT
WED	__	__	REST DAY - I was feeling very run down (see previos post)
THU	PM	01:00	STRENGTH: PT session, focusing on helping me sort out my back and core problems - big limiters for me
THU	PM	00:10	SWIM: Just a short swim after PT, including settion my #winterswim base time
FRI	AM	00:51	RUN: Trail Run
FRI	PM	00:32	STRENGTH: Kettlebells

SWIM :	00:10
BIKE :	04:45
RUN :	02:01
OTHER :	02:47
TOTAL :	09:43

WW