SwimBikeRunParty: Training Week from 7 Jan 2014

Saturday 11 January 2014

Training Week from 7 Jan 2014

MONDAY 7 JAN 14
6:30am missed HiiT session given chesty cough. Must do this next week though.

5:30pm 2 x 45min spinn at FitnessFirst, worked hard

TUESDAY 7 JAN 14
6:30am Then good swim, despite cough. Managed 4 x 400m as swim, paddle, pull, swim, paddle. 35mins Felt strong and decent stoke count.

6:30pm missed spartans' run session, which I should do starting next week.

WEDNESDAY 8 JAN 14
6:30am missed morning swim with Tri Club.

5:30pm Quick Cosgrove Evil8 x 1 rep, and 10 x deadlift, clean and press. Then 5:45pm spinn class at BodyRox

THURSDAY 9 JAN 14
6:30am 15mins of skipping! Then good swim, despite cough. Managed 5 x 400m as swim, paddle, pull, swim, paddle. 45mins Felt strong and decent stoke count. Seem to have more reach and flexibility.

7:30pm Did Bikram Yoga at home 90mins. Flexibility really improving. Long way to go, but I can see and feel the improvement.

FRIDAY 10 JAN 14
6:30am Felt crap after a very poor night's sleep coughing. Couldn't face swim and probably not good idea given chesty cough. Instead did 7km in 43mins on cross trainer.

Intended to swim or run later but cough affecting aerobic work. Instead...
8:00pm 150 x deadlift, clean and press with 20kg + bar. I know it sounds pathetic, but that's good for me! Then 150 x deadlifts with 30kg + bar. Again not super impressive, but good enough for starters.

SATURDAY 11 JAN 14
8:00am 60miles on the bike at average speed circa 20mph once I jumped onto the Chris Spence Group.

SUNDAY 12 JAN 14
8:00am 90mins cross-country on cliff paths with Tri Club 10miles? very good pace from Les Platons toward Rozel and near White Rock for 45mins out, but a bit slower on the way back. Used xc shoes with good grip but no cushioning. Blisters on toes. Tough on ankles. Pleased with effort.

12:00pm 90mins Yoga http://bikramyoga.je/benefits.php - felt tired and was not as disciplined as I should have been. Weak and tired on left leg stability.

5:00pm Today's gym work-out
http://www.youtube.com/watch?v=BwtaEAr8qI0
7kg MediBall Rolling Pressups x 15
7kg MediBall Tricep Pressups x 15
7kg MediBall Shoulder Throws x 15
7kg MediBall Wipers/Crunch Sits x 15/15
7kg MediBall Rolling Squats x 15
7kg MediBall Lunge with OHead Twists x 15
7kg MediBall 1 Leg Deadlift x 15 each leg
7kg MediBall Curl Catches x 15

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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.