{"id":3276,"date":"2009-12-22T09:44:43","date_gmt":"2009-12-22T09:44:43","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=3276"},"modified":"2009-12-22T09:44:43","modified_gmt":"2009-12-22T09:44:43","slug":"last-weeks-training-schedule","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2009\/12\/last-weeks-training-schedule\/","title":{"rendered":"Last Weeks Training Schedule"},"content":{"rendered":"<p>With Christmas coming and lots of food, drink and relaxing planned, I thought I should at least try to be good in the run up and get some training in. I haven&#8217;t done too badly this year. As well as keeping up with the mountain biking I&#8217;ve also got a Turbo Trainer that I now use as often as possible and have also started swimming again.<\/p>\n<p>In comparison to what I used to do when I was younger, its a very small amount, but it is something, so that&#8217;s better than nothing. I did have a couple of hospital visits during the year though so I&#8217;m not feeling as though I&#8217;m quite back up to speed yet and feel as though I need to do more to get to where I want to be.<\/p>\n<p>So, I&#8217;ve been working on it this week.<\/p>\n<h2>Sunday.<\/h2>\n<p>Sunday&#8217;s exercise was a Mountain Bike Ride at Nant yr Arian. I started off with a fast circuit of the Pendam Trail at race pace, pretty much as hard as I could go. Conditions were good, but I only managed a slightly disappointing time of 40:45, over 3 minutes slower than my personal best of 37:22 back in June of this year.<\/p>\n<p>I then had a ride and a bit of an explore out towards Nant y Moch at a nice easy pace with Dan. As you can see from the Heart Rate graph, I was trying pretty hard on the circuit around Pendam with my heart rate between 85-93% of maximum for 48% of the time and above 93% for 26% of the time.<\/p>\n<p style=\"text-align: center;\">\n<div id=\"attachment_3277\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a rel=\"lightbox\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Sunday.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3277\" class=\"size-medium wp-image-3277 \" title=\"Sunday\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Sunday-400x167.jpg\" alt=\"Sundays MTB Session\" width=\"400\" height=\"167\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Sunday-400x167.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Sunday-120x50.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Sunday.jpg 950w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-3277\" class=\"wp-caption-text\">Sundays MTB Session<\/p><\/div>\n<h2>Monday.<\/h2>\n<p>A fairly easy 50 minutes on the turbo trainer today using one of the &#8216;Aerobic Endurance&#8217; workouts from Tacx. A gradual increase in intensity but with my heart rate peaking at 147bpm which is less than 85%.<\/p>\n<p style=\"text-align: center;\">\n<div id=\"attachment_3278\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a rel=\"lightbox\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Monday.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3278\" class=\"size-medium wp-image-3278 \" title=\"Monday\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Monday-400x167.jpg\" alt=\"Aerobic Endurance Turbo Trainer Session\" width=\"400\" height=\"167\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Monday-400x167.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Monday-120x50.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Monday.jpg 950w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-3278\" class=\"wp-caption-text\">Aerobic Endurance Turbo Trainer Session<\/p><\/div>\n<h2>Tuesday<\/h2>\n<p>Turbo Session at lunchtime. I had planned to do a relatively easy one but at the last minute decided to change my mind and do a long 20 minute warm up followed by a 1 minute interval session comprising 7 reps of:<\/p>\n<ul>\n<li>1 min @ 360 Watts<\/li>\n<li>1 min @ 100 Watts<\/li>\n<\/ul>\n<p>Unfortunately there was no way I could do this, and only managed 5 reps. Maybe I wasn&#8217;t up to it today, or maybe I should stick to 340 Watts for now. Here&#8217;s the heart rate trace to show the pain!<\/p>\n<p style=\"text-align: center;\">\n<div id=\"attachment_3284\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a rel=\"lightbox\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Tuesday.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3284\" class=\"size-medium wp-image-3284 \" title=\"Tuesday\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Tuesday-400x168.jpg\" alt=\"1 minute Interval Session\" width=\"400\" height=\"168\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Tuesday-400x168.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Tuesday-120x50.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Tuesday.jpg 950w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-3284\" class=\"wp-caption-text\">1 minute Interval Session<\/p><\/div>\n<p>In the evening I went to the &#8216;swimfit&#8217; class at the university where we had a moderate session with quite a few sprints and some messing around with the bungees at the end.<\/p>\n<h2>Wednesday<\/h2>\n<p>I had planned both a swim and a night ride, but I had a bit of a cold and I ended up setting up my new iMac instead. For some reason I find such things really sressful and wanted to get it as close to completion as possible before going to bed so didn&#8217;t have any time for training.<\/p>\n<h2>Thursday<\/h2>\n<p>First session today was on the Turbo Trainer and a session I made up myself. After a warm up I did six 4 minute reps, where I started at 80RPM and increased my cadence by 5RPM every 30 seconds up to 115RPM. The first one was with the slope set to -3 and I increased this for each rep. (-3, -2, -1, 0, +1 &amp; +2). Basically the session got harder and harder but there was a bit of rest whilst the RPM was low.<\/p>\n<div id=\"attachment_3306\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a rel=\"lightbox\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Thursday.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3306\" class=\"size-medium wp-image-3306 \" title=\"Thursday\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Thursday-400x168.jpg\" alt=\"Thursday's Workout\" width=\"400\" height=\"168\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Thursday-400x168.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Thursday-120x50.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Thursday.jpg 950w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-3306\" class=\"wp-caption-text\">Thursday&#39;s Workout<\/p><\/div>\n<p>As you can see from the Heart Rate graph the intensity ramped up throughout the session.<\/p>\n<p>I then went for a swim. Nothing too mad here, just some 100m Individual Medleys and some 100m swims, but I felt better for doing it.<\/p>\n<h2>Friday<\/h2>\n<p>I&#8217;d hoped to have a turbo trainer session today, but time and other commitments conspired against me.<\/p>\n<h2>Saturday<\/h2>\n<p>I was in Bristol for the weekend so had planned a nice ride with Brad, Matt, Dan and Pete. Bard was too hungover so it was just me Matt, Pete and Dan. Unfortunately my bike wasn&#8217;t playing so I had to go on Matts Kona Stinky. Not only does it weigh a tonne but it isn&#8217;t exactly set up for cross-country use. Needless to say it was a slogf, but I made it around and didn&#8217;t let any of the hills beat me.<\/p>\n<p>As you can see though, the initial climb was hard work!<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3310\" title=\"Hard work on the Stinky\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/sat-400x167.jpg\" alt=\"\" width=\"400\" height=\"167\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/sat-400x167.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/sat-120x50.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/sat.jpg 950w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/p>\n<p style=\"text-align: left;\">Overall, not a bad week and I even think I&#8217;m beginning to lose some weight. Just in time to put it all back on over Christmas!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>With Christmas coming and lots of food, drink and relaxing planned, I thought I should at least try to be good in the run up and get some training in. I haven&#8217;t done too badly this year. As well as keeping up with the mountain biking I&#8217;ve also got a Turbo Trainer that I now&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":3277,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[48,17],"tags":[44,54],"class_list":["post-3276","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-mtb","tag-heart-rate","tag-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Last Weeks Training Schedule - A Simple Life of Luxury<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alananna.co.uk\/blog\/2009\/12\/last-weeks-training-schedule\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Last Weeks Training Schedule - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"With Christmas coming and lots of food, drink and relaxing planned, I thought I should at least try to be good in the run up and get some training in. 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As well as keeping up with the mountain biking I&#8217;ve also got a Turbo Trainer that I now&#046;&#046;&#046;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.alananna.co.uk\/blog\/2009\/12\/last-weeks-training-schedule\/\" \/>\n<meta property=\"og:site_name\" content=\"A Simple Life of Luxury\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/justal\/\" \/>\n<meta property=\"article:author\" content=\"http:\/\/www.facebook.com\/justal\/\" \/>\n<meta property=\"article:published_time\" content=\"2009-12-22T09:44:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/Sunday.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"950\" \/>\n\t<meta property=\"og:image:height\" content=\"398\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alan Cole\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@justalcole\" \/>\n<meta name=\"twitter:site\" content=\"@justalcole\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alan Cole\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/12\\\/last-weeks-training-schedule\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/12\\\/last-weeks-training-schedule\\\/\"},\"author\":{\"name\":\"Alan Cole\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/45ecde6c89b31a9e21f97fdde4c21372\"},\"headline\":\"Last Weeks Training Schedule\",\"datePublished\":\"2009-12-22T09:44:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/12\\\/last-weeks-training-schedule\\\/\"},\"wordCount\":800,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/45ecde6c89b31a9e21f97fdde4c21372\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/12\\\/last-weeks-training-schedule\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2009\\\/12\\\/Sunday.jpg\",\"keywords\":[\"Heart Rate\",\"Training\"],\"articleSection\":[\"Fitness\",\"MTB\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/12\\\/last-weeks-training-schedule\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/12\\\/last-weeks-training-schedule\\\/\",\"url\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/12\\\/last-weeks-training-schedule\\\/\",\"name\":\"Last Weeks Training Schedule - 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