11-04-2012, 12:11 PM
Cycling - currently:
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- 3-4 hours on a Saturday morning. Either flat with a hard pace or v.hilly & working hard on the hills but slower pace on the flat. (although I have been skipping this session when racing 10k's, or doing my 5k paced session on the weekend up until now)
- 'Interval' session of about 1hr on Wednesdays (either 3x10mins, 3x15mins, 6x5mins etc) on a gym-bike or turbo-trainer.
- Spinning to/from work (20mins each way) 4x per week.
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Yes I have been doing the 1hr runs successfully since we discussed it about 2/3 weeks ago. I do them in the morning before work.
There is a quality bike session I did last year to benchmark my cycling with great results, it's 2x1-lap of a local closed 11km circuit (Richmond Park), max effort (about 15-17mins) with 5mins rest between. If possible I would like to work this into the programme.
Swimming - currently:
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- Tuesday night - 2hrs aerobic threshold (intervals)
- Thurs night - 1.5hrs aerobic/recovery (intervals)
- Sunday morning - 2hrs aerobic threshold (intervals)
Currently I'm doing ok on time - should be able to squeeze a bit more in. I must say I have a feeling that what I'm missing on the bike is high-intensity sessions. Basically I think I need to be spending more time in the hurt-locker! I have a lot of miles in my legs from the past 3 years & am aerobically in solid shape. Need to toughen up...
I will book myself in for a bike fitting asap, to be sure on position.
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- 3-4 hours on a Saturday morning. Either flat with a hard pace or v.hilly & working hard on the hills but slower pace on the flat. (although I have been skipping this session when racing 10k's, or doing my 5k paced session on the weekend up until now)
- 'Interval' session of about 1hr on Wednesdays (either 3x10mins, 3x15mins, 6x5mins etc) on a gym-bike or turbo-trainer.
- Spinning to/from work (20mins each way) 4x per week.
----------------
Yes I have been doing the 1hr runs successfully since we discussed it about 2/3 weeks ago. I do them in the morning before work.
There is a quality bike session I did last year to benchmark my cycling with great results, it's 2x1-lap of a local closed 11km circuit (Richmond Park), max effort (about 15-17mins) with 5mins rest between. If possible I would like to work this into the programme.
Swimming - currently:
----------------
- Tuesday night - 2hrs aerobic threshold (intervals)
- Thurs night - 1.5hrs aerobic/recovery (intervals)
- Sunday morning - 2hrs aerobic threshold (intervals)
Currently I'm doing ok on time - should be able to squeeze a bit more in. I must say I have a feeling that what I'm missing on the bike is high-intensity sessions. Basically I think I need to be spending more time in the hurt-locker! I have a lot of miles in my legs from the past 3 years & am aerobically in solid shape. Need to toughen up...
I will book myself in for a bike fitting asap, to be sure on position.