In the gym this morning for 3x3 bench and weighted chins followed by 4 sets of v crunch. Then into the pool for 1250 m of drills/ swimming. Just finished this evenings session, 40 minutes on the turbo avg 136bpm @ 93rpm.

Turbo session last night was great. Avg 138 bpm @ 93rpm. Felt like I could go harder and hr didn't go above 145bpm. Squats and Deads followed by 1250m in the pool. Used my snorkel today, must be great being a fish.

Well I hope you all had a Merry xmas and put on a few pounds to keep you warm this winter.

Speaking of which, It was great to see the snow on xmas day and great to see it gone this morning. I managed to put on 1/2 stone  from my racing weight this summer, 5lbs of it over the last few days.

So, a very easy week of training this week starting with a 40 min run this morning  Avg @ 138bpm. Tonight I will be doing another 40 minutes on the turbo trainer Avg @ 127-145 bpm.

 

 

My last training session before three days of eating and drinking, Fantastic.

So it started this morning with 40 minutes on the treadmill with a avg heart rate of 129 bpm then off to the pool for 15 minutes of swimming.

Let the feast begin.

Im going for a 1/2 stone weight increase, I think Im already half way there with all the mince pies already consumed.

 

Have a very Merry Christmas all and Speedy New year.

Liam

ONE OF THOSE DAYS!!!

With my alarm set for 5.15am and my bodyclock primed I woke up at 5.14.

My first stop of the day was at Crumps, the famous butchers in Wootton Bassett to collect the huge meat feast that will be consumed over the next few weeks. Unfortunatly, they were not open until 7am.  Damm my wife she told me 6am, another excuse to get me out of bed.

Well it is Christmas and so in the festive spirit and not to waist any time I drove to the other side of swindon to my gym to train.  Feeling smug as I was the first to arrive, I had barely finished my warm up when I was escorted out of the gym. "Christmas open hours" I was told and the gym wasn't open until 7am.  Feeling like I was in my twenty's again as the last time this happened I was escorted out of Cairos nightclub for not wearing a collar on my fitted Georgio Armani shirt.  I then waited 25 minutes in reception. Maybe it was just me but then other members started to arrive.  We were held like jockey's at the Cheltenham gold cup, waiting behind the turnstiles.

With them chomping at the bit, the clock struck 7 and the traps opened.  Members raced towards the changing rooms.  Without risking being trampled on I moved effortlessly behind the front runner and overtook him up the flight of stairs leading up to the gym.  My session was very brief  - 3x3 push press/dumbell curls plus machine crunch.  Made my way out of the heaving gym; or not and back across Swindon.

I then returned to Crumps, the butchers to collect the massive lump of Protein that felt heavier than the 60k Push press prior.  Finally, back home for breakfast followed by a shower I arrived at work with a minute to spare.

A note to my gym - you have amazing facilities and some great PT staff, however your customer service together with sales marketing team need a talking too.  For £165 a month membership it wouldn't be too much to ask for of a quick email to your members showing your "Christmas opening hours" along with,  "I still haven't received my letter regarding all the changes and its getting embarrasing being let in each morning as I still haven't received my new membership card".  I'm not normally one to moan but seriously - "COME ON"!

HO HO HO !!!

Scrooge.

5.45am start this morning with 40 minutes on the turbo trainer avg 90 rpm @ 136bpm.

On to the gym for 3x3 barbell lunge alternated with toe press fininshed off with a few side planks then into the water for 1125m of swimming and drills. Really starting to feel the water and the changes to my stroke when I swim instead of just splashing around.

Bench Press/ weighted chins today for 3x3 followed by hanging leg raises for abs.

Steady 30 minute run on the treadmill avg 140bpm.

Finishing the sessions with plenty left in the tank. :-)

WOW !!! -10 degrees.

Kept my Hoodie on for the full 40 minute Turbo session this morning. Avg 91 rpm @ 138bpm.

Then off to the pool for 1125m of swimming/drills.

Felt good today.

Here's hoping Santa brings me a swimming snorkel for xmas. Im easy to please.

Noticed a few runners out this morning. Big up to you guys.

Another rest day today, However from tomorrow my base training will really start. I will be increasing my duration of all three disciplines. Swim: 1125-1500m, Bike:40 min-1hr 20, Run 20-40 minutes.

Keeping my heart rate between 127-145 bpm, throwing in the occasional fast session.

Really looking forward to it.

Rest day to day, which has timed well with the snow.

Well after yesterdays poor session. I decided to take it easy this morning.

Squats/ deadlifts in the gym this morning back up to 140k for reps followed by Machine crunch.

In the pool today for a few drills followed by a little more swimming. I feel my stroke is nearly there. After xmas I will be returning to Swim therapy in Leicester to see Matt, hopefully to be told I have made some improvement and possibly then  work on the catch.

Well that was rubbish.

30 minutes on the turbo followed by a 30 minute run at 6.40 min/mile pace, legs felt like tree trunks and heart rate was off the scale. Wife isnt well so I hope she hasnt given it to me and Im coming down with something.

Oh well I think I will forget todays session and as long as I dont get man flu in the next day or so, I will look forward to tomorrows session.

Not easy getting up this morning.

In the gym this morning for push press/powercurls 3 sets of 3reps followed by abs.

In the pool for 1000m of drills and swimming. By not moving my head away from my left arm when breathing has made such an improvement as I have found I am now swimming straighter and staying more streamline through the stroke.

Looking forward to doing a 400m TT to see if all this is paying off.

Early start today. 5:45am on the Turbo trainer for 30 minutes, Avg 92rpm @ 137 bpm followed by Barbell lunges, toe press and roman chair leg raises.

In the pool for 30 minutes of drills and swimming, focusing on keeping left arm close to side of face as I have a tendency to move my head sideways when going to breathe.

Hooray,

How great it was to run today after the snow.

40 minutes on the turbo this morning Avg 91 rpm @ 137bpm followed by a 5k run Avg 6.11 min/mile @ 166bpm. Avg 145bpm for the workout.

My first run in 2weeks did feel a little harder than normal but happy with the pace considering.