SwimBikeRunParty: Summary of recent weekly training

Monday 22 August 2011

Summary of recent weekly training

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Sun 24/Apr swim6100mts bike161miles run0miles row0k weights0mins 10.9hrs
Sun 01/May swim4800mts bike163miles run43.5miles row0k weights0mins 16hrs
Sun 08/May swim5600mts bike123miles run24.5miles row6k weights0mins 12.2hrs
Sun 15/May swim5800mts bike96miles run38miles row0k weights0mins 12hrs
Sun 22/May swim4600mts bike82miles run12miles row10k weights0mins 8.4hrs
Sun 29/May swim2500mts bike169miles run37.5miles row0k weights0mins 14.9hrs
Sun 05/Jun swim2600mts bike212miles run38miles row0k weights0mins 17.3hrs
Sun 12/Jun swim3800mts bike68miles run32miles row15k weights0mins 10.2hrs
Sun 19/Jun swim2500mts bike32miles run27miles row30k weights30mins 8.9hrs
Sun 26/Jun swim0mts bike132miles run7.5miles row2k weights20mins 8.7hrs
Sun 03/Jul swim0mts bike116miles run33.5miles row22k weights0mins 12.4hrs
Sun 10/Jul swim0mts bike52miles run0miles row0k weights60mins 3.8hrs

Looking at the above its clear why I managed the Etape du Tour (11 Jul) OK. There are lots of weeks at 120 miles+ so I'd done the mileage OK.

Sun 17/Jul swim0mts bike116miles run25miles row10k weights0mins 10.4hrs
Sun 24/Jul swim0mts bike73miles run20miles row50k weights0mins 9.8hrs
Sun 31/Jul swim2300mts bike32miles run9miles row45k weights75mins 8.6hrs
Sun 07/Aug swim0mts bike42miles run50miles row0k weights0mins 8.5hrs

Looking at the above its amazing I managed the 48mile Ultra Marathon (6 Aug) when my weekly running mileage has been 20-30 miles. For an Ultra it should be 60+

Sun 14/Aug swim0mts bike74.5miles run4.5miles row80k weights80mins 12.7hrs
Sun 21/Aug swim2000mts bike47miles run4.5miles row65k weights50mins 10hrs

This is the anticipated schedule which might allow me to be Triathlon fit and be ready for the Thames Great River Race. The challenge will be if I can cope with this volume of training.

Sun 28/Aug swim7600mts bike118miles run18miles row50k weights40mins 16.1hrs
Sun 04/Sep swim7500mts bike112miles run18miles row50k weights40mins 15.8hrs
Sun 11/Sep swim7500mts bike112miles run18miles row50k weights40mins 15.8hrs
Sun 18/Sep swim7500mts bike112miles run18miles row50k weights40mins 15.8hrs

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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.