Bike trainer today – a workout I’m going to call the 5:2 because, well, the main set is 5:00 hard followed by 2:00 easy. Today I managed four in a row followed up by 3 x 1:00 very hard/30 seconds easy.
The 5 minute intervals were pretty hard; building to a HR of 160+ within 90 seconds and ending up at about 163-165… They were in fact so hard that I bagged the original plan of capping it off with 5×1:00/00:30.
Next time I do the set I WILL do:
3 x 00:30/00:30
5 x 5:00/2:00 @ HR > 160
5 x 1:00/00:30
I wasn’t feeling so motivated today. Work party last night made me a little sluggish and the thought of missing another day training was a distinct possibility.
A little friendly persuasion and I was on the tradmill at 11:30. I ran 30 minutes mostly at 15km/h with a few 60 second efforts at 18km/h and the last 4 minutes at 17km/h.
I was going to bag it there and then but I decided to jump into the pool. I had a lovely 20 minute swim; a few short efforts, a lot of deMont and a fair bit of easy smooth swimming.
Happy with what I have done.
I will most likely do a tough spinning set tomorrow.
I’m just back from a run – the usual 11,6km run that takes in the 10km Ursvik trail. Today I was feeling the effects o yesterday’s bike set which probably means two things: 1/ I executed it pretty well. 2/ It stresses me so I should get some benefit out of it.
I usually do the 10km trail in under 45 minutes but my legs felt heavy throughout the run; as a result I did it in 45:05 which I’m not delighted about… still it’s only December – 155 days to specific prep for Stockholm Triathlon.
See if I can get a swim in tonight and then take an easy day or two after that.
Felt really smooth at times though my stroke did begin to fall apart at the end.
Trying to shake a cough for the past 5 days. It has gotten a little better and today it started to get worse again. I thought some gentle exercise might do the trick so I went to the gym, jumped on a spinning bike and did the following set:
3 X 30″ max effort on 30″ rest
5:00 best effort with cadence 90 revs
1:00 easy high cadence
5:00 best effort again
5:00 best effort
3 X 1:00 wall-sits on 30″ rest
1:00 spin easy
5 X 1:00 maximum effort on 30″ rest
Felt nauseous afterwards and the cough is double the frequency and intensity now.
Nothing today. I’ll make up for it tomorrow. Spinning hell during lunch is the plan.
Busy since my last entry… Mainly work related. I squeezed in two short runs on Wednesday and Thursday – 7.5 and 10 km respectively and managed my usual 11.5km today.
Todays run was strange. I felt bad for the first 3km and found the going tough when my heart rate was in the low 140s – this in itself is odd, but the fact that I managed to 10km split in under 44 minutes is even more odd.
I can put it down to tiredness, hunger and being a little sick. Not sure if I’ll get anything done tomorrow.