{"id":6851,"date":"2011-01-04T15:39:12","date_gmt":"2011-01-04T15:39:12","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=6851"},"modified":"2020-09-17T10:21:33","modified_gmt":"2020-09-17T09:21:33","slug":"burning-off-the-christmas-excess","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2011\/01\/burning-off-the-christmas-excess\/","title":{"rendered":"Burning off the Christmas Excess"},"content":{"rendered":"<p>I&#8217;m sure I&#8217;m not the only one, but I ate far too much over Christmas and did very little exercise so it&#8217;s now time to get back to it. The &#8216;rest&#8217; doesn&#8217;t seem to have done too much damage as I felt OK on our <a title=\"First ride of 2011\" href=\"https:\/\/www.alananna.co.uk\/blog\/2011\/first-ride-of-2011\/\">Mountain Bike Ride at the weekend<\/a> although I have put on some weight so it would be nice to get rid of that again. I have started getting back into it though and just finished a hard turbo trainer session and run.<\/p>\n<p>On the Turbo Trainer I did a 3:2 minute interval session and I did them at the highest power output I&#8217;ve done so far. Here&#8217;s the session:<\/p>\n<ul>\n<li>10 minute warm up, increasing power output from 120 Watts to 200 Watts<\/li>\n<li>4x 3:2 mins @ 350 Watts : 120 Watts<\/li>\n<li>3x 3:2 mins @ 360 Watts : 120 Watts<\/li>\n<li>5mins @ 250 Watts<\/li>\n<li>6 minute cool down.<\/li>\n<\/ul>\n<p>It was getting pretty tough on the last couple of intervals but I stuck with it and managed to complete them all. Here&#8217;s my heart rate, cadence and speed traces from the session to prove that I was working hard.<\/p>\n<div id=\"attachment_6852\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a title=\"Turbo Trainer Session\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/01\/Jan4th.jpg\" rel=\"lightbox\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-6852\" class=\"size-medium wp-image-6852 \" title=\"Jan4th\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/01\/Jan4th-400x154.jpg\" alt=\"Turbo Trainer Session\" width=\"400\" height=\"154\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/01\/Jan4th-400x154.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/01\/Jan4th-120x46.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/01\/Jan4th.jpg 1024w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-6852\" class=\"wp-caption-text\">Turbo Trainer Session<\/p><\/div>\n<p>It was then straight off the Turbo Trainer and into my running kit for a slow, steady run along the beach. The run may have been completely flat, very slow and only 4.5 miles long but I was suffering come the end and my legs were certainly aware of the previous hard session on the bike.<\/p>\n<p>At least it gives me an excuse to try out my compression socks that I got for Christmas, they are supposed to aid recovery and many people swaer by them so I thought I&#8217;d give them a go. However, I think I&#8217;m going to need more than hi-tech socks to get my legs back to normal after that!<noscript><a href=\"http:\/\/ws.amazon.co.uk\/widgets\/q?ServiceVersion=20070822&#038;MarketPlace=GB&#038;ID=V20070822%2FGB%2Falslikklworls%2F8010%2Fac06c769-122b-4a4a-a400-a13a8610a53c&#038;Operation=NoScript\">Amazon.co.uk Widgets<\/a><\/noscript><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;m sure I&#8217;m not the only one, but I ate far too much over Christmas and did very little exercise so it&#8217;s now time to get back to it. The &#8216;rest&#8217; doesn&#8217;t seem to have done too much damage as I felt OK on our Mountain Bike Ride at the weekend although I have put&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":6852,"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_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[48],"tags":[44,806,54,249,484],"class_list":["post-6851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-heart-rate","tag-recovery","tag-training","tag-turbo-trainer","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Burning off the Christmas Excess - 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\/2011\/01\/burning-off-the-christmas-excess\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Burning off the Christmas Excess - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"I&#8217;m sure I&#8217;m not the only one, but I ate far too much over Christmas and did very little exercise so it&#8217;s now time to get back to it. 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