| Gus's Rather Modest Training Log................ |
Week 11 - 20th March
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run 11.5m 2:42:00
Week 10 - 13th March
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 09 - 6th March
Mon:
Tues:
Wed: Run - 33:00 157bpm
Thurs:
Fri:
Sat:
Sun:
Week 08 - 27th February
Mon:
Tues:
Wed: Run - 38:19 Z4 Intervals
Thurs:
Fri:
Sat: Bike - turbo 1:07 Z2
Sun:Run - Camp 4 2:17:44 141bpm
Week 08 - 20th February
Mon:
Tues:
Wed:
Thurs:
Fri: Run - 42:41 138bpm
Sat: Bike - turbo 1hr Z2
Sun: Run - Camp 3 2:00:04 140bpm
Week 07 - 13th February
Mon: Bike - turbo 30 mins Z2
Tues:
Wed:
Thurs: Run - 41:11 139bpm
Fri:
Sat:
Sun:
Week 06 - 6th February
Mon: Bike - turbo 50 mins Z2 (new!)
Tues:
Wed: Run - Camp 2 1:26:59 138bpm
Thurs:
Fri:
Sat: Run - Camp 2 1:28:26 139bpm
Sun:
Week 05 - 30th January
Mon:
Tues:
Wed: medical test - bike
Thurs: Run - 5.4m 1:13:18 (new LT)
Fri:
Sat: Run - 5.4m approx 1:13 (new LT)
Sun
Week 04 - 23rd January
Mon:
Tues: Bike - turbo 30 mins Z2
Wed: Run - 4.45m 51:30 mins Z2
Thurs: Bike - turbo 30 mins Z2
Fri: Run - 5.4m 1:03:18 Z2
Sat:
Sun
Week 03 - 16th January
Mon:Bike - turbo 30 mins Z2
Tues: Run - 40 mins Z2
Wed: Bike - turbo 30mins Z2
Thurs: Run - 40 mins Z2
Fri: Bike - turbo 30 mins Z2
Sat:
Sun:Run - 4.45m 52 mins Z2
Week 02 - 9th January 2017
Mon: Run - 22 mins
Tues: Bike - turbo 20mins Z2
Wed: Run - 22 mins
Thurs: Bike - turbo 20mins Z2
Fri:
Sat: Run - 22 mins
Sun:
-------------------------------------------
Week 46 - 14th November 2016
Thurs: Run - 22 mins
Week 45 - 7th November 2016
Thurs: Run - 22 mins
Week 44 - 31st October 2016
Sun: Run - 22 mins
-------------------------------------------
Week 9 - 23rd February
Mon: Swim - 2000m - 52:30
Tues: Bike - Turbo - Tallac - 01:00
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 8 - 16th February
Mon: Bike - Turbo - Warlow - 01:00
Tues: Run - 4.95 miles 0:54:15
Wed:
Thurs: Bike - Turbo - Carillon - 01:00
Fri:
Sat:
Sun:
Week 7 - 9th February
Mon:
Tues: Bike - turbo - Tunnabora - 01:00
Wed: Swim - 2000m - 53m
Thurs: Run - 4.95 miles 1:00:05
Fri: Bike - Turbo - Geiger - 01:00
Sat:
Sun:
Week 6 - 2nd February
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 5 - 26th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 4 - 19th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 3 - 12th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 2 - 5th January 2015
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 48 - 29th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 47 - 22nd December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 47 - 15th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 46 - 8th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 45 - 1st December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: CHALLENGE BAHRAIN
Sun:
Week 44 - 24th November
Mon: Swim - 2000m 0:50:20
Tues: Bike - Turbo - Ericsson 1:00
Wed: Bike - Turbo - Carsson 1:00
Thurs: Run - 4.96m 53:20 151bpm
Fri: Bike - Turbo - Eclipse 1:30
Sat:
Sun:
Week 43 - 17th November
Mon: Bike - Turbo - Goddard 1:00
Tues: Swim - 2000m 0:47:20 (?)
Wed: Bike - Turbo - Monitor 1:00
Thurs:
Fri: Bike - Turbo - Antelope 1:30
Sat:
Sun: Run - 13.2m 2:30:00
Week 43 - 10th November
Mon: Gym - Tread 50m
Tues: Gym - Brick 20/25m
Wed: Gym - Weights
Thurs:
Fri:
Sat:
Sun:
Week 42 - 3rd November
Mon: Run - 4.95 miles 0:53:05
Tues: Bike - Turbo - FTP Test=69W
Wed: Swim - 2000m 0:51:40
Thurs: Bike - Turbo - Morrison 0:30h
Fri: Bike - Turbo - Mount Field 1:00
Sat:
Sun: Run - 10.02m 01:51:08 (hot/flat)
Week 41 - 27th October
Mon:
Tues:
Wed: Swim - 2000m 0:49:20
Thurs:
Fri:
Sat:
Sun:
Week 40 - 20th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 39 - 13th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 38 - 6th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 37 - 29th September
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 36 - 22nd September
Mon:
Tues: Bike - 2 hill reps
Wed:
Thurs:
Fri:
Sat:
Sun: Wasdale Half Ironman
Week 35 - 15th September
Mon:
Tues: Bike - 20.8m 1:16.45
Wed: Run - 8.1m 01:25:25
Thurs: Bike - 27.45m 01:
Fri: Swim - Loch 3 laps
Sat:
Sun:
Week 34 - 8th September
Mon: Swim - Loch 3 laps
Tues: Bike - 20.8m 1:18.07
Wed: Run - 8.1m 01:27:20
Thurs: Bike - 4 hill reps: 32:45
Fri:
Sat: Hill walk
Sun:
Week 33 - 1st September
Mon:
Tues: Bike - 20.8m 1:17.45
Wed: Run - 8.1m 01:37
Thurs: Bike - 4 hill reps: 32:20
Fri:
Sat: Run - 11.5m 02:17:45h
Sun:
Week 32 - 25th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 31 - 18th August
Mon:
Tues: Bike - 4 hill reps: 34:05
Wed: Run - 4.95 miles 0:51
Thurs:
Fri:
Sat:
Sun:
Week 30 - 11th August
Mon: Swim - Loch 3 laps
Tues: Bike - 20.8m 1:19.05
Wed:
Thurs: Run - 4.95 miles 0:50:35
Fri:
Sat:
Sun:
Week 29 - 4th August
Mon:
Tues: Bike - 20.8m 1:18.05
Wed: Swim - Loch 3 laps
Thurs: Run - 4.95 miles 0:51:25
Fri:
Sat:
Sun:
Week 28 - 28th July
Mon: Swim - Loch 3 laps
Tues: Bike - 20.8m 1:17.45
Wed: Run - 4.95 miles 0:53:30
Thurs: Bike - 4 hill reps 0:34:05
Fri:
Sat:
Sun: Bike - 27.45m 01:58:55
Week 27 - 21st July
Mon:
Tues: Bike - 20.8m 1:22.00
Wed: Run - 4.95 miles 0:54:00
Thurs:
Fri:
Sat:
Sun:
Week 26 - 14th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 11.5m 02:25:45h 155bpm
Sun:
Week 25 - 7th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 24 - 30th June
Mon: Swim - Loch 3 laps
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 23 - 23rd June
Mon:
Tues:
Wed: Run - 1hr
Thurs:
Fri:
Sat:
Sun:
Week 22 - 16th June
Mon:
Tues:
Wed:
Thurs:
Fri: Swim - Loch 3 laps
Sat: Run - 10 miles
Sun:
Week 21 - 9th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 20 - 2nd June
Mon: Swim - Loch 2 laps 1500m
Tues: Bike - 4 x Hill reps 35:39
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 19 - 26th May
Mon: Swim - 2500m 01:05:45
Tues: Run - 4.95 miles 0:51:07 163bpm
Wed: Bike - 4 x Hill reps 35:56
Thurs:
Fri: Bike - 20.8m 1:24.00
Sat: Core - gardening!
Sun:
Week 19 - 19th May
Mon: Swim - Drills
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 19 - 12th May
Mon:
Tues: Bike - 20.8m 1:28.13 150bpm
Wed: Swim - 2500m 01:09:10
Thurs: Run - 4.95 miles 0:53:56 158bpm
Fri:
Sat:
Sun:
Week 18 - 5th May
Mon: Swim - 2500m 01:08:10
Tues: Bike - 3 x Hill reps
Wed:
Thurs: Run - 6m approx. 1hr
Fri:
Sat:
Sun: Run - 6m 01:08:37 152bpm
Week 17 - 28th April
Mon:
Tues: Swim - 2000m 0:50:20
Wed: Run - 4.95 miles 0:54:12 151bpm
Thurs: Bike - 20.8m 01:27:24
Fri:
Sat: Core - gardening!
Sun:
Week 16 - 21st April
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 15 - 14th April
Mon: Swim - 2000m 0:53:00
Tues: Bike - 20.8m 01:30:22 145bpm
Wed: Run - 4.95 miles 0:56:37 148bpm
Thurs:
Fri: Bike - 20.8m 01:27:58 145bpm
Sat:
Sun:
Week 14 - 7th April
Mon: Swim - 2000m 0:54:00
Tues: Bike - 12 miles 55mins
Wed: Run - 4.92 miles 0:55:39 148bpm
Thurs: Bike - 12 miles 0:53:45 144bpm
Fri:
Sat:
Sun:
Week 13 - 30th March
Mon: Bike - 30 mins turbo (4m Z3)
Tues: Swim - 2000m 0:51:00
Wed: Trans: 25m Bike (6mZ3)+ 15m run
Thurs: Run - 5.08m 0:54:22 150bpm
Fri:
Sat:
Sun: Run - 11.5m 02:20:06h 148bpm
Week 12 - 24th March
Mon: Bike - 45 mins turbo
Tues: Trans: 25m Bike + 15m run
Wed: Swim - CSS Test (400/100-9:38/1:54)
Thurs: Run - 4.42m 00:53:25h 150bpm
Fri: Swim - 2000m 0:51:00h
Sat: Run - 11.5m 02:21:12h 150bpm
Sun:
Week 11 - 17th March
Mon: Swim - 2000m 0:52:00h
Tues: Bike - 40 mins turbo
Wed: Run - 4.42m 00:58:01h
Thurs: Bike - 40 mins turbo
Fri: Swim - 2000m 0:50:30h
Sat:
Sun: Run - 11.5m 02:24:58h 150bpm
Week 10 - 10th March
Mon: Swim - 2000m 0:50:30h
Tues:
Wed:
Thurs:
Fri: Bike - 35 mins turbo
Sat: Bike - 50 mins turbo
Sun: Run - 11.5 miles 2.5hrs
Week 09 - 3rd March
Mon: Bike - 30 mins turbo
Tues: Run - 4.42m 01:01:00h
Wed: Swim - 2000m 52m
Thurs: Bike - 30 mins turbo
Fri:
Sat: Run - 10 miles 2:08
Sun: Bike - 45 mins turbo
Week 08 - 24th February
Mon: Bike - 30 mins turbo
Tues: Bike - 30 mins turbo
Wed:
Thurs:
Fri: Run - 45 mins tread
Sat:
Sun:
Week 07 - 17th February
Mon: Swim - 1500m 39m
Tues: Bike - 30 mins turbo
Wed:
Thurs: Run - 6 miles
Fri:
Sat: Bike - 50 mins turbo
Sun: Run - 8 miles
Week 06 - 10th February
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 2 miles
Week 05 - 3rd February
Mon: Run - 3 miles 35mins
Tues: Bike - 30 mins turbo
Wed: Swim - 1500m 42 mins
Thurs:
Fri: Run - 3 miles
Sat:
Sun:
Week 05 - 27th January
Mon: Run - Tread 45 mins
Tues:
Wed:
Thurs: Gym - tread 15 bike 15
Fri:
Sat: Bike - 45 mins turbo
Sun: Bike - 45 mins turbo
Week 04 - 20th January
Mon: Swim - 1500m 40 mins
Tues: Bike - 30 mins turbo
Wed: Run - 3 miles
Thurs: Bike - 30 mins turbo
Fri: Swim - drills
Sat: Run - 7.5 miles 01:39h
Sun:
Week 03 - 13th January
Mon:
Tues: Bike - 15mins turbo
Wed: Bike - 20 mins turbo
Thurs: Swim - 1500m 40 mins
Fri:
Sat: Run - 6.3 miles 1:22:00
Sun: Bike - 30 mins turbo
Week 02 - 6th January 2014
Mon:
Tues:
Wed:
Thurs: Run - 3 miles
Fri:
Sat:
Sun: Run - 5 miles
---------------------------------------------
Week 07 - 11th February 2013
Mon: Run - 3.3m - 35:05
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 06 - 4th February 2013
Mon: Run - 3.3m
Tues:
Wed: Run - Tread 20 mins
Thurs:
Fri:
Sat:
Sun:
Week 05 - 28th January 2013
Mon: Run - 3.3m
Tues: Bike - 20m turbo
Wed: Swim - 1500m
Thurs: Run - 3.3m
Fri: Bike - 30m turbo
Sat:
Sun:
------------------------------------------------
Week 07 - 13th February 2012
Mon:
Tues:
Wed: Run - 4.4m 00:53:27
Thurs:
Fri:
Sat:
Sun:
Week 06 - 6th February 2012
Mon:
Tues:
Wed:
Thurs: Run - 4.4m 00:53:27 (159bpm)
Fri: Swim - 2000m
Sat: Bike - 35m Turbo
Sun: Run - 5.8m
Week 05 - 30th January 2012
Mon: Run - 3.2 miles
Tues:
Wed: Swim - 2000m 0:51:30
Thurs: Run - 4.4m 00:54:11 (157) 656'
Fri:
Sat: Bike - turbo 30m
Sun: Run - 5.8m
Week 04 - 23rd January 2012
Mon:
Tues:
Wed: Swim - 1500m 0:38:40
Thurs: Run - 3.2 miles
Fri:
Sat:
Sun:
Week 03 - 16th January 2012
Mon:
Tues:
Wed: Swim - 1500m 0:38:00
Thurs:
Fri:
Sat:
Sun:
Another bloody gap of laziness.....
-----------------------------------------
Week 48 - 28th November 2011
Mon: Swim - 1500m 0:39:00
Tues:
Wed:
Thurs: Bike - Turbo 30m
Fri:
Sat: Bike - Turbo 40m
Sun:
Week 47 - 28th November 2011
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 6m 01:13:00
Week - 12th September
Mon:
Tues: Run - 10.6km 01:38:28 (157bpm) 1440'
Wed:
Thurs:Run - 10.6km 01:33:15 (155bpm) 1440'
Fri:
Sat:
Sun: Run - 10.6km 01:28:11 (158bpm) 1440'
Week - 5th September
Mon:
Tues:
Wed: Run - 6.9km 00:57:42 (740ft)
Thurs:
Fri: Run - 6.9km 00:54:03 (740ft)
Sat:
Sun: Run - 10.6km 01:43:24 (155bpm) 1440'
Week - 29th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 10km 01:14:22
Sun:
================
Week - 30th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 13km 01:23:02
Week - 14th February
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Hash
Week - 7th February
Mon:
Tues: Swim - 1500m 39:38m
Wed:
Thurs: Bike - Turbo 30m
Fri:
Sat: Bike - Turbo 45m
Sun: Hash
Week - 31st January
Mon:
Tues:
Wed: Bike - Turbo 30m
Thurs:
Fri:
Sat:
Sun: Hash
Week - 24th January
Mon:
Tues:
Wed:
Thurs:
Fri: Swim - 1500m 39m
Sat:
Sun: Hash
Week 51 - 20th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10km 59m
Hash every Sunday
Week 42 - 25th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Hash
Week 42 - 18th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Hash House Harriers
Week 42 - 11th October
Mon:
Tues: Run - 36mins FFS
Wed:
Thurs:
Fri:
Sat: Run 10.5m 01:47:36 (156bpm) 840'
Sun: Hash House Harriers
Week 41 - 4th October
Mon: Swim - 1500m 0:38:18
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 40 - 27th September
Mon:
Tues: Run - 27mins FFS
Wed:
Thurs:
Fri:
Sat: Run - 25mins FFS
Sun:
Week 39 - 20th September
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 25mins FFS
Sun: Bike - 19.4m 01:16:20
Week 38 - 13th September
Mon: Loch Swim - 2 laps
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 20mins FFS
Week 37 - 6th September
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 20mins FFS
Sun: Bike - 38.5miles 02:20:00
Week 36 - 30th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run 10.5m 01:42:33 (157bpm) 840'
Sun:
Week 35 - 23rd August
Mon: Swim - Loch 2 laps
Tues: Run - 45 mins Hill
Wed:
Thurs:
Fri:
Sat: Run 13km 01:21:02(154bpm) 700'
Sun: Bike - 19.4m 01:18:30
Week 34 - 16th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run 13km 01:21:54(150bpm) 700'
Sun: Bike - 5 miles
Week 33 - 9th August
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 32 - 2nd August
Mon: Swim - Loch 1.5 laps
Tues: Run - 3 miles
Wed:
Thurs:
Fri: 30 mins bike
Sat: THE NORSEMAN!
Sun:
Week 31 - 26th July
Mon: Swim - Loch 5 laps
Tues:
Wed:
Thurs: Bike - 19.4m 01:16:15
Fri:
Sat: Run - 13km
Sun: Bike - 20 miles
Week 30 - 19th July
Mon: Swim - Loch 4 laps
Tues: Run - xxm 0:40:10
Wed: Bike - 41 miles 03:00hrs
Thurs: Bike - 19.4m 01:13:34
Fri:
Sat: Run - 14.8 miles 02:25:07 (149bpm)
Sun: Bike - 44.3m 2:59:30 3940'
Week 29 - 12th July
Mon: Swim - Loch 4 laps
Tues: Run 13km 01:13:46(157bpm) 700'
Wed: Bike - 41 miles 03:08hrs
Thurs:
Fri:
Sat: Run - 14.7m 02:16:48 (154bpm)
Sun: Bike - 44.3m 3:15:15 3940'
Week 28 - 5th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Bike - 30m 01:27 hrs
Week 27 - 28th June
Mon: Swim - Loch 4 laps
Tues: Bike - 19.4m 01:11:15
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10km 00:58:18 (157bpm)
Week 26 - 21st June
Mon: Swim - Loch 4 laps
Tues:
Wed: Bike - 19.4m 01:14:15
Thurs: Bike - 19.4m 01:14:08
Fri: Swim 2000m 50mins
Sat: Run - 12m 01:53:20
Sun: Bike - 44.3m 3:02:28 3940'
Week 25 - 14th June
Mon:
Tues: Run 13km 01:08:09(163bpm) 700'
Wed:
Thurs: Bike - 19.4m 01:15:00
Fri: Swim - 3000m 01:17:59
Sat: Run - 10.9m 01:40:38 (154bpm)
Sun: Bike - 44.3m 3:08:18 3940'
Week 24 - 7th June
Mon:
Tues: Run - 6.6m 0:58:03 (158bpm)
Wed:
Thurs: Bike - 19.4m 01:14:08
Fri:
Sat: 3500m swim/57m bike/11m run
Sun:
Week 23 - 31st May
Mon: Swim - Loch
Tues:
Wed: Bike - 45m Run - 21m
Thurs: Bike - 44.3m 3:10? 3620'
Fri:
Sat:
Sun:
Week 22 - 24th May
Mon: Swim - Drills
Tues: Run - 6.6m 0:57:40 (155bpm)
Wed: Bike - turbo 30mins
Thurs: Bike - 19.4m 01:13
Fri:
Sat:
Sun:
Week 21 - 17th May
Mon: Swim - Loch o/w
Tues: Run - 6.6m 0:56:28h
Wed: Bike - 45m Run - 21m
Thurs: Bike - 19.4m 01:18?
Fri: Swim - 3000m 01:16:31hrs
Sat: Run-15.4m 2:36:26 (153bpm) 1140'
Sun: Bike - 44.3m 3:10:10 3620'
Week 20 - 10th May
Mon: Swim - 2500m 1:04:00
Tues: Bike - 40m Run - 21m
Wed:
Thurs: Bike - Turbo 1hr
Fri: Swim - 300/(25->175->25m)/300
Sat: Run 10.5m 01:38:55 (152bpm) 840'
Sun: Bike - 43 miles 03:38hrs
Week 19 - 3rd May
Mon:
Tues: Run - Tread 45m Z2 (5/4/3/2/1 Z4)
Wed: Bike - 30m Run - 21m
Thurs: Bike - Turbo 1hr
Fri:
Sat: Run 10.5m 01:52:06 (145bpm) 840'
Sun: Bike - Turbo 2hrs (Grossglockner)
Week 18 - 26th April
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run 10.5 miles 01:37:30
Sun: Bike - Turbo 2hrs
Week 17 - 19th April
Mon: Swim - 400/400drill/7x100/200
Tues: Run - 4.8m 0:42:04 (159bpm) 400'
Wed: Bike - 40m Run - 15m (gym)
Thurs: Bike - Turbo 45 mins
Fri: Swim - 2500m 1:06:00(?)
Sat: Run 13km 01:15:18(155bpm) 700'
Sun:
Week 16 - 12th April
Mon: Swim - 2500m 1:04:36
Tues: Run - 4.8m 0:41:00 400'
Wed:
Thurs: Bike - Turbo 1hr (spd pyramid)
Fri:
Sat:
Sun: Bike - Turbo 2:12:00 (Mt Ventoux)
Week 15 - 5th April
Mon: Swim - 2500m 1:01:36
Tues: Run - 45m Tread (5,4,3,2 Z4)
Wed: Bike - Turbo 30m Run - 15m
Thurs: Bike - Turbo 45m
Fri:
Sat: Run 13km 01:18:56(152bpm) 700'
Sun: Bike - Turbo 01:48m (Grossglock)
Week 14 - 29th March
Mon: Bike - Turbo 45m (10m Z3/4)
Tues:
Wed:
Thurs:
Fri: Bike - Turbo 45m (Z2 +2x5m pyrmd)
Sat: Run 13km 01:16:39(155bpm) 700'
Sun: Bike - Turbo 01:20 (Z1)
Week 13 - 22nd March
Mon:
Tues:
Wed:
Thurs:
Fri: Bike - Turbo 60m (Z2)
Sat: Run - 1:08 940'
Sun:
Week 12 - 15th March
Mon: Bike - Turbo 45m (Z2)
Tues:
Wed: Swim - 2000m 0:47:12
Thurs:
Fri:
Sat:
Sun:
Week 11 - 8th March
Mon: Bike - gym 40m Run 10m
Tues: Run - 45m Tread (5+3+1.5 Z4)
Wed:
Thurs: Bike - gym 40m Run 10m
Fri: Run - 45m Tread (5 3 2 1.5 Z4)
Sat:
Sun: Bike - gym 40m Run 10m
Week 10 - 1st March
Mon:
Tues:
Wed:
Thurs: Bike - Turbo 30m (Z2)
Fri: Bike - Turbo 45m (Z2)
Sat:
Sun: Run - 45m Tread (5m Z4)
Week 9 - 22nd February
Mon:
Tues: Bike - Turbo 30m (Z2)
Wed: Bike - Turbo 30m (Z2)
Thurs:
Fri:
Sat:
Sun:
Week 8 - 15th February
Mon: Run 16.8km 02:13:25(155bpm) 2340'
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 7 - 7th February
Mon:
Tues: Swim - 300/400d/10x100(2:30)/300
Wed:
Thurs: Run 7.1km 00:46:28(159bpm) 700'
Fri:
Sat:
Sun:
Week 6 - 1st February
Mon:
Tues:
Wed:
Thurs: Run 7.1km 00:47:15(159bpm) 700'
Fri: Swim - 2000m 0:48:00
Sat:
Sun: Run 16.8km 02:22:05(157bpm) 2340'
Week 05 - 25th January
Mon:
Tues: SKIING
Wed: SKIING
Thurs: SKIING
Fri:
Sat:
Sun: Run 16.8km 02:12:45(155bpm) 2340'
Week 04 - 18th January
Mon:
Tues: Swim - 500/200drill/500pace/500
Wed:
Thurs: Run 7.1km 00:48:34(160bpm) 700'
Fri:
Sat: Run 16.8km 02:16:41(156bpm) 2340'
Sun:
Week 03 - 11th January
Mon:
Tues:
Wed: Run 7.1km 00:49:37 (160bpm) 700'
Thurs: Swim - 2000m 0:46:26
Fri:
Sat: Run 15.4km 02:04:16 (161bpm) 2100'
Sun:
Week 02 - 4th January 2010
Mon:
Tues:
Wed: Run 10.6km 01:28:27 (160bpm) 1560'
Thurs: Swim - 2000m 0:46:34
Fri:
Sat:
Sun:
Week 01 - 28th December
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 52 - 21st December
Mon:
Tues:
Wed: Run 7.1km 00:50:50 (156bpm) 700'
Thurs:
Fri:
Sat:
Sun:
Week 51 - 14th December
Mon: Run 10.4km 01:27:14 (160bpm) 1540'
Tues:
Wed:
Thurs: Swim - 2000m 0:48:27
Fri:
Sat: Run 13.6km 01:45:35 (159bpm) 1880'
Sun:
Week 50 - 7th December
Mon:
Tues:
Wed: Run 7km 0:51:28 (159bpm)
Thurs:
Fri:
Sat:
Sun:
Week 49 - 30th November
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run 9.3km 1:19:40 (162bpm)
Week 48 - 23rd November
Mon:
Tues: Swim - 2000m 0:50:39
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 47 - 16th November
Mon:
Tues: Swim - 2000m 0:51:15
Wed:
Thurs: Run - 10km 1:01:13 (?bpm)
Fri:
Sat:
Sun: Run - 10km 1:01:04 (?bpm)
Week 46 - 9th November
Mon:
Tues:
Wed: Run - 10km 1:05:56 (156bpm)
Thurs: Swim - 2000m 0:56:40
Fri:
Sat:
Sun: Run - 10km 1:02:29 (158?bpm)
Week 45 - 2nd November
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 44 - 26th October
Mon:
Tues:
Wed: Run - 10km 1:05:45 (156bpm)
Thurs:
Fri:
Sat:
Sun:
Week 43 - 19th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 10km 1:08:08 (157bpm)
Sun:
Week 42 - 12th October
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10km 1:07:33 (158bpm)
September
Nothing
August
Nothing
Week 31 - 27th July
Mon:
Tues: 10.1 miles 1hr 53m 32s (157bpm)
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 30 - 20th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 29 - 13th July
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 8.1 miles 1hr 29m 54s (159bpm)
Sun:
Week 28 - 6th July
Mon:
Tues:
Wed:
Thurs:
Fri: Run - 8.1 miles 1hr 27m 33s (160bpm)
Sat:
Sun:
Week 27 - 29th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Bike - 42miles (hilly): 4:20hrs
Sun:
Week 26 - 22nd June
Mon:
Tues: Run - 8.1 miles 1hr 29m 57s (160bpm)
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 25 - 15th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 24 - 8th June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 23 - 1st June
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 22 - 25th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 21 - 18th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 20 - 11th May
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Run - 10.1 miles 1hr 37m 49s (157bpm)
Sun:
Week 19 - 4th May
Mon:
Tues: Tread - 45m Z2 (5/3/3/4m Z4)
Wed: Trans: 30m Bike (gym) + 15m run (Z2)
Thurs: Bike - Turbo 1hr (Z2/3)
Fri:
Sat:Run - 10.1 miles 1hr 40m 10s (155bpm)
Sun:
Week 18 - 27th April
Mon: Swim - 300/50>200>50(in 25m)/200
Tues: Run - 6.1 miles 55m 59s (157bpm)
Wed: Trans: 45m Bike (speed) + 15m run (Z2)
Thurs:
Fri:
Sat:
Sun:
Week 17 - 20th April
Mon: Swim - 300/15x100 interv/200
Tues: Tread - 45m Z2 (5/3/3/3m Z4)
Wed: Trans: 45m Bike (speed) + 15m run (Z2)
Thurs: Bike - Turbo 1hr (power)
Fri: Swim - 3000m 1:12:29
Sat: Run - 10.1 miles 1hr 39m 29s (154bpm)
(dog bite incident!)
Sun: Bike - 32.6m 2:10:54
Week 16 - 13th April
Mon:
Tues: Run - 6.1 miles 56m 29s (160bpm)
Wed: Trans: 45m Bike (speed) + 15m run (Z2)
Thurs: Bike - Turbo 1hr (power)
Fri: Bike - Turbo 30m (gentle Z1/2)
Sat: Run - 10.1 miles 1hr 39m 49s (152bpm)
Sun: Bike - Turbo 2:15hrs (Z2)
Week 15 - 6th April
Mon: Bike - Turbo 30m 15-21mph speedwork
Tues: Trans: 45m Bike (speed) + 15m run (Z2)
Wed: Tread - 45m Z2 (5/3/3/3m Z4)
Thurs:
Fri: Bike - Turbo 1hr (Z2-Z4)
......Swim - 3500m 1:28:29
Sat: Run - 10.1 miles 1hr 41m 36s (155bpm)
Sun: Bike - Turbo 2hrs (Z2)
Week 14 - 30th March
Mon: Swim - 2500m 1:01:08
Tues: Run - 5.6 miles 53m 21s (156bpm)
Wed: Bike - Turbo 1hr 15/17/19/21/19/17mph
Thurs: Trans: 45m Bike + 15m run (Z2)
Fri: Swim - 2500m 1:01:21
Sat: Run - 10.1 miles 1hr 40m 23s (155bpm)
Sun: Bike - Turbo 2hrs (Z2)
Week 13 - 23rd March
Mon:
Tues: Swim - 400/12x100 interv@45s/400
Wed: Trans: 35m Bike + 25m run (Z2 + 5m Z4)
Thurs: Bike - Turbo 1hr (Z2 + 5m Z4)
Fri:
Sat:
Sun: Bike - Turbo 2hrs (Z2)
=========================
======BUILD PHASE START=====
=========================
Week 12 - 16th March
Mon: Swim - 200/12x100 interv@45s/200
Tues: Trans: 30m Bike + 15m run (Z2)
Wed: Run - 4 miles 36m 23s (161bpm)
Thurs: Bike - Turbo 35m (Z2)
Fri: Swim - 2000m 0:48:20
Sat: Run - 10.1 miles 1hr 47m 36s (149bpm)
Sun: Bike - Turbo 2hrs (Z2)
Week 11 - 9th March
Mon: Swim - 200/13x100 interv@40s/100
Tues: Trans: 30m Bike + 15m run (Z2)
Wed: Tread - 40m Z2 (5/3/3/3m Z4)
Thurs:
Fri: Swim - 2000m 0:48:03
Sat: Run - 10.1 miles 1hr 52m 45s (154bpm)
Sun: Bike - Turbo 1hr 45m (Z2)
Week 10 - 2nd March
Mon: Swim - Workout #21
Tues: Run - 4 miles 37m 18s (164bpm)
Wed: Bike - Turbo 45m Z2
Thurs:
Fri: Swim - 2000m 0:50:33
Sat: Run - 8.1 miles 1hr 24m 49s (160bpm)
Sun: Exercise Bike - 1hr 30m (Z2)
Week 09 - 23rd Feb
Mon: Swim - Workout #20
Tues: Tread - 40m Z2 (5/3/3/2m Z4)
Wed: Trans: 30m Bike + 15m Tread (Z2)
Thurs: Bike - Turbo 45m Z2
Fri:
Sat: Run - 8.1 miles 1hr 23m 47s (156bpm)
Sun: Bike - Turbo 1:45:00 Z2
Week 08 - 16th Feb
Mon: Swim - Workout #18
Tues: Run - 4 miles 37m 29s (NK bpm)
Wed: Trans: 30m Bike + 15m Tread (Z2)
Thurs: Bike - Turbo 30m Z2
Fri: Swim - Workout #19
Sat: Bike - Turbo 1:15:00 Z2
Sun: Run - 8.1 miles 1hr 30m 35s (151 bpm?)
Week 07 - 9th Feb
Mon:
Tues: Tread - 40m Z2 (5/3/2/1m Z4)
Wed: Bike - Gym 30m Z2
Thurs: Bike - Turbo 30m Z2
Fri: Swim - 2000m 0:50:30
Sat: Run - 8.1 miles 1hr 28m 32s (NK bpm)
Sun:
Week 06 - 2nd Feb
Mon:
Tues: Run - 3.1 miles 32m 15s (165bpm)
Wed: Swim - Workout #19
Thurs: Bike - Turbo 30m Z2
Fri: Swim - Workout #20
Sat: Run - 10.4km 1hr 09m 04s (161bpm)
Sun: Bike - Turbo 30m Z2
Week 05 - 26th Jan
Mon: Tread - 40m Z2 (5+2m Z4)
Tues:
Wed: Bike - Gym 30m Z2
Thurs: Bike - Turbo 30m Z2
Fri:
Sat: Run - 8.1 miles 1hr 31m 05s (161bpm)
Sun: Bike - Turbo 30m Z2
Week 04 - 19th Jan
Mon:
Tues:
Wed: Bike - Turbo 30m Z2
Thurs: Bike - Turbo 15m Z2
Fri: Swim - 1hr Analysis Session
Sat: Run - 8.1 miles 1hr 31m 31s (160bpm)
Sun: Bike - Turbo 30m Z2
=========================
======BASE PHASE START======
=========================
Week 03 - 12th Jan
Mon:
Tues:
Wed: Swim - 2000m 0:54:34
Thurs:
Fri:
Sat:
Sun: Bike - Turbo 1hr Zone 2
Week 02 - 5th Jan
Mon:
Tues:
Wed:
Thurs: Run - 4 miles 39m 41s (166bpm)
Fri:
Sat:
Sun: Run - 8.1 miles 1hr 31m 01s (160bpm)
Week 01 - 29th Dec
Mon: Run - 8.8km 52m 04s (169bpm)
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 52 - 22nd Dec
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 51 - 15th Dec
Mon:
Tues:
Wed: Run - 4 miles 49m 51s (166bpm)
Thurs:
Fri:
Sat:
Sun: Run - 8.1 miles 1hr 37m 59s (160bpm)
Week 50 - 8th Dec
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 49 - 1st Dec
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 48 - 24th Nov
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 47 - 17th Nov
Mon:
Tues:
Wed: Run - 10.4km 1hr 14m 51s (161bpm)
Thurs:
Fri:
Sat:
Sun:
Week 46 - 10th Nov
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 45 - 3rd Nov
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun:
Week 44 - 27th Oct
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 12m 35s
Week 43 - 20th Oct
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 16m 46s
Week 42 - 13th Oct
Mon:
Tues:
Wed:
Thurs:
Fri:
Sat: Bike - 2 miles!
Sun:
Week 41 - 6th Oct
Mon:
Tues:
Wed: Run - 45mins Intervals
Thurs: Swim - 2000m 0:48:25
Fri:
Sat:
Sun: Run - 10.4km 1hr 13m 23s
(HR 161bpm)
Week 40 - 29th Sept
Mon:
Tues:
Wed:
Thurs: Run - 45mins Intervals
Fri:
Sat:
Sun:
Week 39 - 22nd Sept
Mon:
Tues:
Wed: Swim - 45 mins Intervals
Thurs:
Fri:
Sat:
Sun:
Week 38 - 15th Sept
Mon:
Tues:
Wed: Swim - 2000m 0:48:39
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 15m 30s
Week 37 - 8th Sept
Mon:
Tues:
Wed: Swim - 2000m 0:49:49
Thurs:
Fri:
Sat:
Sun: Run - 10.4km 1hr 20m |
 |
| Who on earth is Gus? |
North Yorkshire born & bred, but spent five years in the dark, wet depths of Cumbria as a teenager. Loved those fells!
Newcastly Poly for one year, but got kicked out for enjoying myself too much, then North Staffs Poly (yuk) for 3 years studying Estate Management. Ended up as a Chartered Investment Surveyor for 10 years, living in London, Leeds and finally Glasgow (lived overlooking Loch Lomond.... most beautiful place on earth).
Career-changed during my mid-life crisis at 30: Threw away a high-flying career to go to Plymouth Uni for 1 year then spent the next 5 years working offshore all round the world in the oil industry.
Back onshore in 2003: Marketing Manager in Norwich, then Geneva, then Lowestoft (wow, glamorous!). Currently VP Africa for an oil exploration company in Surrey. Talking of glamorous, these days my regular trips are to Nigeria, Eq Guinea and Angola... now I bet that's got you envious.
I have a lovely French wife with a Gallic temperament and a gorgeous 2yr old daughter who speaks better French than me.
Got into Tri's after my 53yr old boss in Geneva shamed me into doing one after he completed the Geneva. Once started, quickly hooked! My current 'mid-life crisis' as my dear wife keeps referring to it as. |
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| Calendar 05 - 2019 |
< May, 2019 >
| Su | Mo | Tu | We | Th | Fr | Sa |
|---|
| | 1 | 2 | 3 | 4 |
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 | 30 | 31 | |
|
| All about Gus |
Gus
Joined: 07 Sep 2007
Location: Freezing my nads off in Aberdoom
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| Norseman done. Now its.... |
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Lactate bloody Threshold woes
Thu Feb 02, 2017 4:52 pm Gus
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Aberdeen University cardiovascular research unit were looking for volunteers for a new study - they needed 'athletic' males... hmmm..
Anyway, I volunteered and had my first screening last week. This involved a 1 hour ultrasound scan of my heart from every possible angle - quite unnerving seeing the valves of your heart clicking away on screen.... some things are just not meant to be seen 
Long story short, they diagnosed me with 'trace' amounts of AR (Aortic Regurgitation) - or a leaky valve. I was advised it shouldn't affect me day to day and I shouldn't back off any of my training. A little worrying though, knowing I don't have a completely ticking ticker!
Second part of the screening was having to wear an accelerometer for a week to measure my activity, and logging my food in great detail. I then went in to Aberdeen Royal Infirmary for the second session where I was wired up with countless electrodes to my body, a face mask measuring my CO2 and sitting on a bike and being instructed to pedal to destruction.
It was useful as I ended up with all my stats - last measured at UEA maybe 10 years ago... including VO2 max, Lactate Threshold and max HR.
Terrible, terrible results... although I'm above average fitness for my age/size etc... my LT has dropped from 156bpm to 132bpm!!! So all my recent training keeping HR below 156 has been completely wrong...
So today I did my recent 5.4 mile run and completed it TEN MINUTES slower than just a few days ago, trying to keep to LT. I ended up walking loads of it just to keep HR down to 132 (impossible) so kept it <140.
I find it so hard to believe that my LT is so low - it didn't seem right thinking I'm comfortable running at 155bpm.... but my run today, at 132, lo and behold, I felt the aerobic/anaerobic changeover. Funny how you ignore it when your beliefs are elsewhere.
This is significant for me as I've always followed the Maffetone Method (Google it!) whereby all base training should be <LT.
It really reminds me of years way back in Norfolk, first starting Maffetone, setting out on my first IM training (Norseman) having to walk most of my 'run'... and thinking 'this is a disaster, it can't be doing anything'...
Which is what they say - 'don't give up, even though you think it's a waste of time' - many do give up on Maffetone.
Last time I didn't, and it did seem to work... but again this time I'm right back at that bottom stage of walking, walking run, walking...
and thinking should I give it up?
ahhhh damnnnnnnn, it's never easy....
I've only 3.5 months to my first HIM race....
_________________
BLOG now updating again!
In a world where I feel so small, I can't stop thinking big...
My 15 minutes of fame
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Gus' Triathlon History & Race Plan |
2017
May - Loch Loman HIM?
July - Cairngorm HIM?
Sept - St Andrews HIM?
2016
Nowt!
2015
Nowt!
2014
Dec: Challenge Bahrain HIM
Sept: Wasdale HIM
2013
Oh dear Lord, this is getting embarrassing.
Fatter. Just Fatter.
2012
Write-off again! Got even fatter & lazier...
Another wasted year.
2011
Write-off! Got fat & lazy...
Wasted year.
2010
Norseman Xtreme (Norway)
HIM self-supported (UK)
2009
Norseman CANCELLED
Self-supported HIM CANCELLED
Wetherby Tri CANCELLED
2008
Norseman Xtreme (Norway)
Self-supported HIM (UK)
Norwich Olympic (UK)
Fritton Lake Olympic (UK)
2007
Cambridge Olympic (UK)
Norwich Olympic (UK)
Fritton Lake Sprint (UK)
2006
Got fat & lazy
2005
Geneva Sprint (Switzerland)
Nyon Sprint (Switzerland)
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Who on earth is this Gus anyway ? |
North Yorkshire born & bred, but spent five years in the dark, wet depths of Cumbria as a teenager. Loved those fells!
Newcastly Poly for one year, but got kicked out for enjoying myself too much, then North Staffs Poly (yuk) for 3 years studying Estate Management. Ended up as a Chartered Investment Surveyor for 10 years, living in London, Leeds and finally Glasgow (lived overlooking Loch Lomond.... most beautiful place on earth).
Career-changed during my mid-life crisis at 30: Threw away a high-flying career to go to Plymouth Uni for 1 year then spent the next 5 years working offshore all round the world in the oil industry.
Back onshore in 2003: Marketing Manager in Norwich, then Geneva, then Lowestoft (wow, glamorous!). After being VP Africa for an oil exploration company in Surrey the recession kicked me out and sitting twiddling my thumbs!
I had an awful French, gold-digging wife who developed mad cow disease, divorced me after just 5 years and walked away with my two baby daughters a very wealthy woman, leaving me facing bankruptcy. Sadly we learn by our mistakes.
Got into Tri's after my 53yr old boss in Geneva shamed me into doing one after he completed the Geneva. Once started, quickly hooked! |
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