28 Apr 2009

Bike:
26.5km - 1:00

Easy hour on the bike to loosen the legs.

27 Apr 2009

Running:
10km - 51:30

Run along the river Clyde in Glasgow. First 5k easy, second hard (23:30). First run with new Skins. Mental note to self: do not wear them inside out...

26 Apr 2009

Bike:
40km - 1:21

Quite good conditions (no wind and only rain at the end), but speed still not up to where I want it to be.

Skins

Finally gave in and purchased a pair of Half Tight Sport Skins...


25 Apr 2009

Running:
20km - 1:55

Very easy run in very good conditions. Good swim in the evening.

Swim (1600m) - approx. 32:00

24 Apr 2009

Running:

3 km Warm-up
4 Yasso 800s - 3:26 / 3:27 / 3:22 / 3:25 -> 3:25
3 km Cool-down

Short Yasso session - still a bit tired.

23 Apr 2009

Gym 30 minutes (30 Core)

Had planned a swim as well, but hangover wouldn't allow...

19 Apr 2009

Bike: 85km - 2:55

First long ride that was at good speed albeit the wind and the undulating course. Getting there.

18 Apr 2009

Running:
16.7km -1:36

Very easy run after a 1 hour sports massage yesterday.

16 Apr 2009

Gym 45 minutes (45 Core)

Arms and legs still tired.

Swim: 1200m (23:45)

First swim with new SportCount Chrono 100.


15 Apr 2009

University Challenge UUJ 5k - 21:08 [Results]

Race 4, PB 4! Cold, wet and very windy. Random km markers, so no splits...

13 Apr 2009

Bike: 95km - 3:45

Another long ride in more windy conditions. Was quite tough after the last 3 days. Had a puncture after 20 miles.

12 Apr 2009

Bike: 40km - 1:35
Run: 10.8km - 60:00

First brick session which was better than expected. Easy ride followed by an easy hour of running. Speed and timing still an issue.

11 Apr 2009

Bike: 94km - 3:40

First long ride in quite windy conditions. Felt better than expected, but speed is still an issue as are the number of stops required

10 Apr 2009

Running:

4.5km Warm-up
6 Yasso 800s - 3:15/ 3:15 / 3:16 / 3:16 / 3:18 / 3:16 -> 3:16
4.5km Cool-down

Tough session on the track. Warm up and cool-down a bit long.

09 Apr 2009

Gym 30 minutes (30 Core)

First gym/core session in 3 1/2 weeks - very tired.

Swim: 1200m

08 Apr 2009

Swim: 1300m (1000, 50 [0:46], 50 [0:48], 50 [0:47], 50 [0:46], 50 [0:46], 50 [0:46])

Swim in the fantastic 50m pool at Loughborough University. Very different way of swimming comparing to smaller pools.

07 Apr 2009

Running:
10.8km - 60:00

Easy run around Loughborough University Campus. Very impressive sports facilities - not that you get any access to them...

05 Apr 2009

Titanic 10k - 44:36 [Results]

km 1: 4:31
km 2: 4:30
km 3: 4:28
km 4: 4:30
km 5: 4:30 - 22:30
km 6: 4:28
km 7: 4:28
km 8: 4:21
km 9: 4:27
km 10: 4:20 - 22:06

Perfect race in (almost) perfect conditions. First 7k were like clockwork before battling against the wind on the last km. Finally cracked 45 minutes - well pleased. First time I got in the first quarter of the field. Glutes sore, but ok - massage time.

April Body Composition

Weight
89.7kg
Body Fat
18.2% (LA 18.2 RA 16.4 RL 15.3 LL 16.2, Body 20.8)
Total Body Water
56.8%
Muscle Mass
69.2kg (LA 4.0 RA 4.1 RL 11.6 LL 11.3, Body 38.2, 5)
Physique Rating
7
Basal Metabolic Rate2122 KJ
Metabolism Age
31 (!)
Bone Mass
3.6kg
Resting Heart Rate
??

04 Apr 2009

Bike: 43km - 1:36

Easy(ish) ride in quite windy conditions. First outing with the new toy: the Garmin Edge 705. Even more data to mine. Very impressed so far.

03 Apr 2009

Running:

3.6km Warm-up
4 Yasso 800s - 3:24/ 3:21 / 3:25 / 3:21 -> 3:23
3.6km Cool-down

Better session than expected. I can now feel both glutes (right side more than left), but nowhere near as painful as it was when 2 days ago. Should be ok for Sunday.

02 Apr 2009

Swim: 1200m

Easy swim after 3 days of travel. Bum not good - Sunday race doubtful.

01 Apr 2009

Running:
10.7km - 60:00

Easy recovery run around Brussels Airport. Right glutes are very tight - hope to loosen it by Sunday.