Month: January 2015

I’m bored at work, so here is a midweek update.

On Monday I wasn’t feeling it much, I was hungry after work, but as Quatchy was already at the gym, I kind of had to go in too! I was happy I did though, I did 1 hour on the spinning bike, it’s not the most exciting thing in the world, but I found the 25 minutes moderate difficulty followed by 5 minutes easy not too bad.
To keep the marathon training ticking over I did an easy 5km on the treadmill at 11kmh without any incline. I think that if I hit my 3 workouts (1km intervals, hilly intervals and long run) every week, I will only do really easy runs outside of those.

On Tuesday I was more motivated and went straight to the gym and went for the 7x1km intervals. It was done exactly as I planned, 15km/h for the 1km interval, 8km/h for 250m as a rest. The first few were easy, the last ones were quite tough, but manageable. I had to rush to get home, eat and leave the house to go swimming. Swimming was pretty good too. I tried to use my legs more consistently and really reach out with my hands. I was generally doing 50m sets with a short rest. I was seeing some 48 second 50m lengths in the middle, with one 47 seconds. It started fading off towards the end though, so I think the 1.7km was enough for the day.

The plan for the rest of the week looks similar to what wrote last time, today: run outside easy. Thursday hilly treadmill intervals w/strength esp swimming muscles. Friday Cycle and leg strength. Saturday – At least swim, possibly add in a outdoor cycle. Sunday – long run 30km or so.

Lets see how this week goes and maybe change things around for a better fit next week.

The diet is going well. On Monday I ate a few chocolates and a bit of cake at work, otherwise I haven’t eaten badly at all.

(note to self: I need to take the 19:16 Straßenbahn to the Pool and either the 20:58, or 21:28 bus back home, getting in at 21:38 or 22:08)

Well week one was a short one for the blog, as it was only 4 days, but for the stats I’ll use the whole 7 days.

Weight 79.9kg (-1.4kg)
Running: 4x 1 long run, 1 intervals, 1 hilly treadmill and 1 outdoor easy. (58km)
Cycling: 1x 1 hour at the gym (28km)
Swimming: 1x at Mombach pool (1.6km)

Running wise it wasn’t great, my long run of 24km was interrupted for about 15 mins by looking for a toilet, that ruined my rhythm and I didn’t feel great for the 8km home. My hilly treadmill run on Thursday was also a bit of a failure, I couldn’t hold the 11km level 5 hills, hopefully it is just a post Christmas lull.

I didn’t get much chance to cycle, partially because it is damn cold outside and partially due to laziness, I should have cycled 2h yesterday 🙁

Swimming, well I am back in the pool at least! Jantastic means I will have to swim at least once a week, but I want to do 2 a week and some strength work on the other days. My GPS watch should be interesting as the year goes on, I could see my first 50m of a 100m interval was often 53s, but after 100m it was always 1:58 or slower! Am I really swimming 12 seconds slower on the second half? If I am then maybe muscle endurance is the main issue for me, not technique.

I also did strength training at the gym 3 times, mainly legs and core, but some tricep work too.

So the plan for the next week: Swim tomorrow, intervals or TCEC run on Tuesday, Cycle on Wednesday, hilly treadmill on Thursday, Cycle on Friday, Swim on Saturday, maybe with extra cycling, then long run on Sunday. I know there are no rest days there, but Monday and Saturday are swim only days, so they shouldn’t overly tax me. Now that I look at it, I see only 3 runs… I will have to tack on a run after one or both of the cycles, just easy runs, but 3 isn’t enough..

I weighed myself this morning, I didn’t do it yesterday because I though NYE would skew the results! So after a heavy Christmas of eating and drinking, I am 81.3KG. Goal 1 has to be to get to 77kg, definitely before Frankfurt half marathon at the start of March.

I ran outside in the snow last night, 15.6km nice and slow. I will do the running totals at the end of the week, but 60km+ running, 100km cycling and swimming twice would be a decent start to the year.