The end of the working week approached and I looked to end it on a 'workout high'. I got up early (though not as early as I was supposed to) and got myself to the gym for another spinning session. Mission completed as I did 11 sets of 'flat terrain' for 2 minutes followed by a 1-1.5 minute 'climb'. I can feel my legs getting stronger for it and it feels like a much more balanced workout than the normal exercise bikes. The only down side is that I have no idea of distance really. But bearing in mind that I pick up my bike a week from today I reckon I need to get used to the more bikey feel.
IN addition to the morning workout we had a 5-a-side football game scheduled yesterday at lunchtime. The game was good, I scheduled a friendly for our team against members of the firm's 11-a-side team so that we could better prepare for the league game next monday. I must admit, my back side hurts like crazy. I'm bruised and sore, my knees aren't too happy and I'm fairly tired ... but it feels frikkin fantastic. Playing goalkeeper in a 5-a-side game requires a lot of spring a lot of bouncing around, alot of bounding on your side so the bruises are present and have reported for duty. The fitness aspect is very different ... not hugely present because there isn't much running, its a lot more anaerobic and all about reflex actions and springy muscle action. Some of those muscles I don't use that often and it shows, but that's not going to stop me from getting to the gym later today.
It'll be an easy session today - tomorrow we start the 12 week programme - the race is 12 weeks away!!!!!!!!!!!
So for your delectation here is the workout plan for next week (Sunday to Saturday):
Sunday - swim (30-40 minutes) - 200m warm-up, 100m sets (6 or 7 of them) and then a 150m cool-down - technique will be the focus - I need to get the stroke rate down and will give the breathing on each side a go.
Monday - run (30 minutes) - nothing too intense because there'll be a football game at lunchtime so its an extra bit of exercise thrown into the mix
Tuesday - bike (45 minutes) - again, just making sure that we get the rhythm right and do some intervals with hilly section
Wednesday - swim (30-45 minutes) - after a good warm-up this time I'll be going for a bit of distance but again, technique not speed.
Thursday - rest day - what should be the only break of the week.
Friday - brick session - a 30-45 minute bike ride followed by a 10 minute run.
Saturday - long run - 45 minute run taking it nice and easy
Bear in mind it is week 1 of a 12 week session so its not as intense as it may need to be but we'll be upping the intensity in further weeks.
feel free to comment on the training etc.
Dubai Butterfly Garden
9 years ago
Looks good! The only advice I have is switch your rest day to Friday and you Friday workout to Thursday. Before a long run you always want to have the day before an off day. Because as your miles get longer your legs will need the nice break. Saturdays are my long run days too, therefore Friday's are my massage days. Oh the life of training. lol :) On Sunday you can always do an active easy recovery. Like a nice fun swim or easy spinning on your bike. Even walking for 30 mins will be fine. Just get up and move. But this is just my advice! :)
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