mon 18th may

weights 30kg 75 reps

7 min warm down jog, foot felt ok, but ached about an hour after. also feel like i've got a bit of a groin strain from lunges so may cut back reps a bit.

sun 17th may

rest

saturday 16th may

weights session

30kg

75 single leg squats, 75 lunges, 75 calf raises x 3 sets, 8 min between each set, under 1 min between each exercise

12 min cycle after

75 reps is where i felt stress at for each set of reps so i think it was about right for the moment

friday 15th may

45 min cycle around 140bpm avg

thursday 14th may

Weights session:

Upped bar to 40kgs

did 2 sets with this weight, 8 mins recovery and 50 single leg squats, 50 lunges, 50 calf raises.
I then did a 3rd set after 8 mins recovery but at 30 kg, which felt really easy after doing the 40kg sets, i was able to go down further with my squats which are around 90 degrees and had better lunges with regards to going down further and longer stride.

Then a 12 min cycle to warm down. I felt if i had done another set of 40 kg i would be knackered for tomorrow so to fiinish off with 30 kg was nice and i felt strong

wednesday 13th may

rest

tuesday 12th may

same weights session as monday - followed by a 15min warm down walk

monday 11th may

cycle - 50 mins

3 mins warm up, unregistered as watch was powering up

47 mins 22 secs recorded, 8.18 miles

avg: 10.4 mph, 136 bpm

max: 18.7 mph, 208 bpm.

was going up one hill and then down another, in a triangle like circuit, one circuit was about 6mins 30 secs, on uphill was standing on bike for about 50 meters which was quite hard work.

sunday 10 may

morning weights session

30 kg bar

single leg squats, single leg calf raises and lunges - 50 0f each x 3 sets, 8 mins rest between sets but no more than a minute rest between each exercise. It wasn't too bad actually, i obviously felt tired after set 3, but i reckon i could have put more weight on, i just didn't want to overdo it and overload my core muscles and injure myself. I think that for the moment 30 kg for single leg exercises is good, and i will build on it soon.

wednesday 6 - saturday 9 may

rest

tues 5th may

1hr 30 min cycle - 140bpm

monday 4th may

weights session

3 x 50 single leg squats and 50 single leg calf dips - 20 kilo bar - 8 mins recovery between sets

didn't do lunges as was raining

sunday 3rd may

rest

sat 2 may

1 hour 49 min cycle through london to parliament hill- 13.89 miles total

avg: 7.6 mph, 132 bpm

max: 21.1 mph, 172 bpm

was prob avg of 150 bpm but waatch took into account all the stoppages

fri 1 may

rest

thurs 30 april

30 min swim followed by 4 x 45 sec running in water

wed 29th april

ached from weights so rested

tues april 28

weights sesssion

3 x 20 single leg squats, 20 calf dips, 40 lunges - 20 kilo bar

9 min rest between sets

mon april 27

1 hour 30 min cycle

1 hour - 13.09 miles total, 153 bpm avg, 13.3 mph avg
max: 26.1 mph, 180 bpm

30 mins - 4.26 miles total
avg: 8.9 min miles, 136 bpm
max: 18.2 min miles, 156 bpm

feb 25 - april 26

rest due to injury, the odd swim here and there but no real sessions

tues feb 24th

45 min run - 6.67 miles total

avg: 6.45 min miles, 163 bpm

max: 4.19 min miles, 173 bpm

sat 21 feb

41 mins 49 secs - 6.13 miles total

6 mins 50 secs avg

4 mins 17 secs avg

wed 18th feb

1 hour run, 6.83 miles total

avg: 8.47 min miles, 138 bpm

max: 6.27 min miles, 149 bpm

tues 17th feb

45 min run

6.60 miles total

avg: 6.49 min miles, 164 bpm

nax: 5.11 min miles, 173 bpm

monday 16th feb

45 min run

avg: 8.03 min miles, 149 bpm

max: 5.50 min miles, 161 bpm

sunday 15th february

1 hour 45 min run

10.79 min miles total

avg: 9.45 min miles, 134 bpm

max: 5.07 min miles, 184 bpm

saturday 14th february

5k race

avg: 5.34 min miles 184 bpm

max: 4.19 min miles, 196 bpm

17 mins 31 secs

friday 13th february

rest