The first hard week in a 3 week block;
Monday
am - 1hr aerobic run
am - aerobic swim set, though I am swimming a little rubbish so it turned out to be a little harder than it shoudl have been;
400 off 6mins; 4x100 off 1:30
300 off 4:30; 3x100 off 1:25
200 off 3:00, 2x100 off 1:20 (went a little wrong around here)
2x100 off 1:20, 1:30; 200 off 3:00
3x100 off 1:25, 300 of 4:30
4x100 off 1:30, 400 off 6mins
Total 5.2km
Tuesday
am - 4.4km Strength Set
pm - 4x10min hill rep loop with uni club - Steady along th... Continue reading ...
Recovery Week It's been a very busy week work rise and I have been organising the Bath Run Series which has had it's last event on Sunday which was a great success. Consequently I have been too busy/tired to do the training I had planned. But in recovery weeks especially it is more important to actual recover somewhat than just becoming progressively more tired. Especially as I am going to Lanzarote on Tuesday for 11 days to get some high quality training in, it didn't make sense to go there t... Continue reading ...
Another good volume week this week. I was particularly knackered Wednesday night after two 6 hour days but after a lighter day Thursday I was able to finish the week off well on Friday/Sunday3hrs 15min ride on powercranks......double puncture = long walk home :-(45min run - had meant to be a brick session but I'm not sure you can count it was an hour walk in the middle, and dinner. Monday6km swim 8x600 alt swim, pull + 30secs1hr 45min run2hrs on powercranks, one outside, one on the rollersTue... Continue reading ...
Saturday- 2hr easy long run Sunday- 3hr Cheddar group ride, 15 mile and 18 mile section attacking riding, trying to drop the group - 1hr temp run Monday- 5km - 1500, 800, 400, 200, 100 descending within each rep Tuesday- 2.5hr ride, was aiming for 4hrs but had really tight hip flexors which were starting to bother me - 5x1 mile (ish) Weston reps - 4:56, 4:54. 4:54, 4:49, 4:40 - Brilliant run. First 3 reps my hip flexors were tight, my stride length short and as a result my whole body was tight. Re... Continue reading ...
I took the disappointment of Barcelona pretty hard, as my recent write ups may have suggested. Possibly I was a bit harsh on myself, but the point is that it is only the result that counts, the number next to your name. There is no room for conditional clauses in results at a high level (or any level if you want to be honest with yourself)....I raced well "given that" [insert excuse] etc. Sometimes there is an element of truth, I am sure I would have raced better in Barcelona had I not been s... Continue reading ...
Posted by Tom Room on Wednesday, May 19, 2010,
In :
Training Week
Aim:- Taper Week Saturday 8th 90min run Sunday 9th Strength Bike 2x{8mile over-gear, 4 miles hard, 4 miles easy} 15min run hill reps off the bike Monday 10th 5km swim Tuesday 4x1mile (ish) Weston reps off 6:30 in 4:54. 4:48, 4:47. 4:46 Av 4:49 Castle Combe Bike 3x{2laps hard, 1 lap easy} 8:30, 8:45. 8:40 Wednesday Race prep swim 6x200 off 2:30 aiming for 2:24, + 1min recovery, 8x100 off 1:20 aiming for <1:10 Thursday Day off Friday Travel Day Continue reading ...
Aim - Hard Week: I have just come off a rest week and I am racing Challenge Half Barcelona on May 16th. This means this is my last hard weeks training before the race with a one week recovery going into the race. I need to recognise if I am starting to push too hard and do sessions that are going to effect how well I recover the following week, so basically I will start to back off at the end of the week to ensure I am sufficiently rested to ensure the race is worth the trip.
Saturday 1st2hr ... Continue reading ...
Aim - Recovery Week. Was looking for another strength week but after Sunday it became apparent this wasn't going to happen so it turned into a recovery week. Keep the longer sessions in place where possible and recovery around them Saturday 24th2hr run Sunday 25thDay Off - Woke up and felt terrible so ride got cancelled and led to this week turning from strength week into a recovery week Monday 26th5km swim Tuesday 27th90min run 2hr ride Wednesday 28th4km swim 90min ride Thursday 29thDay Off Friday 30... Continue reading ...
Aim - Strength Week. Focus on bike strength Saturday 17th2hr run Sunday 18th3hr 45min Strength Ride as 3x{8mile over gear, 4mile hard, 4 mile easy} Straight into 15min hill reps 1hr recovery run Monday 19thGym (Strength) 6km swim Tuesday 20th4hrs 45min aerobic 75min x-country run Wednesday 21st5km swim 2hrs powercranks 90min very painful run and a 20min walk home...blown Thursday 22ndDay Off Friday 23rdBike - Powercranks hill reps 4 x Widcombe, 1 x North Rd seated. In hindsight, this screwed my legs over ... Continue reading ...
Aim - Strength Week. The will be week 1 of 2 or 3 depending on how well I take to strength work and after nearly exclusively aerobic work up until this point. Saturday 10th3hr 45min Strength Ride as 3x{8 miles over gear, 4 miles, 4 miles easy} Straight into 15min hill reps 1hr recovery run Sunday 11thCoaching swim day for www.driventotri.com Monday 12thGym (Strength) 6km swim Tuesday 13th4hr 45min aerobic ride 75min x-country run Wednesday 14th5km swim 90min powercranks, including 40mins solid effort 9... Continue reading ...
"You get the chicken by hatching the egg, not by smashing it" Arnold H.
Glasgow I was aiming for the same as the previous week, giving me a two week block of the big volume before returning to work after Easter, unfortunately it didn't go entirly to plan. Saturday 3rd2hr ride working the hills 2km easy swim 2.5hr ride introducing over gearing in long blocks - After a very nice meal out I ended up being sick a few hours later. Possibly due to the food, possibly because my body hates me, either way... Continue reading ...
Two weeks Easter holidays have just begun so it is time to focus on pushing the volume on, getting better recovery, and going home for the Easter weekend. I am hoping to make this either a 2 or 3 week block dependent on how well I recover and this is the first week. Saturday 27th- 2hr X-Country run - 90min powercranks - 1hr on Isaac (to check all is working smoothly) Sunday 28th- 4hr ride on Isaac - 1hr run Monday 29th- Gym - 6km swim; Main set change of pace 1.5km, 1.0km, 0.6km and band work Tuesda... Continue reading ...
Recovery Week - It was generally accepted that I looked like cr@p, and I did feel pretty terrible, so the aim was to do a little training as necessary so I would be ready for the next hard block Saturday 20th- 1hr X-Country Run - In the afternoon I promptly put myself in a food coma in front of a whole day's worth of 6 Nations Rugby - which was going well, only to be rudely awoken by Austin Healey's ridiculous comment, "It's only cheating when you get caught". What a complete  But that is the att... Continue reading ...
Week 3 of 3 in the first big(ger) volume training block;
Saturday 13th2hr X-Country run...may have got a little lost but well worth it 3hrs aerobic ride Sunday 14th3hr aerobic ride 75min x-country run 75min powercranks ride Monday 15thGym 5.5km swim - mainset 45x100 Tuesday 16th4hr ride 75min x-country run Wednesday 17th5.7km swim - mainset (i) 10x200 best pace; main set (ii) 2km aerobic 2hr powercranks ride - made it up 25% Prospect Place - take a look on google maps, I'll film it next time as this rea... Continue reading ...
Week 2 of 3... Saturday 6th3.5hrs ride aerobic Then for no apparent reason my body took it upon itself to be violently sick for the evening. Something which wouldn't normally bother me too much but I had some couchsurfers from Holland come stay for the Bath Half Marathon  Mairead & Helen and trying to be a good host I had cooked them tea...fortunately they were fine so who knows what brought on the sickness. Mairead and Helen both work for Asics so they brought me some cool kit for having them st... Continue reading ...
This was the first week of big(ger) volume training, not including Lanzarote. I really enjoyed it and have become considerably more tired (I napped in the bike shed at uni earlier in the week....damp) and more hairy as my "heavy training beard" starts to take hold. Saturday;90min hilly x-country taking in Bannerdown, St Catherine's and Solsbury Hill 3.5hr ride Sunday;3hr ride 2hr ride on the powercranks - blew up pretty hard Monday;Gym 5.0km swim Tuesday;3.5hr ride; Cheddar-Wells loop 1hr run Wednes... Continue reading ...
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