SwimBikeRunParty: This is my rough training plan this week (from 16 Dec 2012)

Monday 17 December 2012

This is my rough training plan this week (from 16 Dec 2012)

This is my rough training plan this week (from 16 Dec 2012)

Mon - Swim at lunchtime; Spin at FF on Mon 5:30pm and 6:30pm (£5 pay-as-you-go)

Tues - Spin at BodyRox Tues 7:15am(£5 pay-as-you-go); Run at 5:45pm at Westmount

Weds - Run in morning; Swim at lunchtime; Spin at BodyRox 5:45pm (£5 pay-as-you-go)

Thurs - Swim in morning or at lunchtime; Run in evening (maybe FB Fields?)

Fri - Run in morning; Swim at lunchtime;

Sat - Bike ride either 8:30am from Gunsite or 9am from Steam Clock

Sun - Morning run; Weights in afternoon

Training log at http://www.timhjrogers.com/training.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.