SwimBikeRunParty: Training Week Commencing 23 May 2010

Sunday 22 May 2011

Training Week Commencing 23 May 2010

Training Plan Week Commencing 23 May 2010

MONDAY
7am spinn at BodyRox, 12pm lunchtime swim at AquaSplash, 6pm SportsDay at FB Fields
Actual: 1hr spinn, missed swim :-(, 6pm run = 2mi warm-up, 1500m in 5:11, 1mi warm-dn

TUESDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm Run with Dave Woodford at 1st Layby West Park. Alternative: 6pm Cycle racing with Velo Sport
Actual: 5mi run, 1600m swim :-) , 6pm run 1hour of drills and reps 5mi?

WEDNESDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm spinn at BodyRox

THURSDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm swim at St Catherines
Alternative1: I think some are doing Turbo Sessions at Gravity Fitness? Alternative2: 6pm Cycle racing with Velo Sport

FRIDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm bike from Gorey
Alternative: Jubilee Hill Climb or Track Set

SATURDAY
7:30am bike from Station Cafe, 9am bike from Steam Clock - aim 60-80miles

SUNDAY
8:30am bike run from Grouville aim 20+miles

BANK HOLIDAY MONDAY
7:30am bike from Station Cafe, 9am bike from Steam Clock - aim 60-80miles

See also my website at http://www.timhjrogers.com/pt/tims_training.html
And my training log at http://www.timhjrogers.com/pt/trainingplan.html

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About me and this site

Tim Rogers is a Triathlete, Rower, Personal Trainer and Spinning Instructor.

Routine training sessions Dec2013 to Mar2014, you are welcome to come along!

Swim 6:30am at AquaSplash Tues, Wed, Thu, Fri. The Wed and Fri sessions are with the Tri Club and are good sessions. The Tue and Thurs are me working on technique.

Bike Sat 8am from FitnessFirst with Tri Club for 30miles. Normally a short but hard session working on quality rather than volume. The Tri Club guys are very fit (getting ready for Commonwealth Games) so I struggle to keep up. Plan B is 8:30am with Tony Wiliams at Gunsite for 50miles+. I do my speed work in spinn classes.

Spinn Mon 5:30pm and 6:30pm at FitnessFirst and Wed 5:45pm at BodyRox (both gyms offer pay-as-you-go options)

Run Tues, Thurs , Sat and Sun. Sessions vary from 4-6 x 1mile repeats, 4-10 x hills or a circuit of Queens Valley Reservoir (Speed/Strength on Tues and Thurs) or longer sessions like 8.5miles St Catherines and back 1/2 marathon, or 12miles+ off-road paths (Stamina/Endurance Sat or Sun)

Gym I need to work on strength. Currently I do some weights for 15-20mins before my Wed Spinn Class and after my Mon Spinn Class. I also do 2 sessions in the Gym. My favorite stuff includes the "Body for Life Programme", Cosgove Evil8 and Crossfit type stuff with emphasis on reps and speed rather than weight.