Site:
http://penrhynploddings.blogspot.com/
Miles:
10394 total / 1814 in 2013
Goal:

A Goal - Sub 130 min at Oulton Park Duathlon Mar 2013 A Goal - Sub 80 min for Llanrwst Tri A - Sub 125 at Oulton Park Duathlon Nov 13 B - Break 21.33 4 5km

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  • 47 miles
  • 04:38 time
  • 3709 calories
  • 8 workouts
  •  
  • This Week time period

Entries

  1. Penrhyn David Y's Photo Penrhyn David Y
    FIT
    great Back and Chest sesh 00:14:00

    Lots of cable work - no time to describe =o
    Work was DONE!

    about 16 hours ago via Garmin
  2. Penrhyn David Y's Photo Penrhyn David Y
    RUN
    great Martin Yelling's 185 Pyramid! 5.31 mi 00:45 08:23 pace

    The wind has showed up again and this time it's brought it's friends :(
    30 mph with gusts of up to 60 mph!
    Well I split this session into 2 sections and I'm delighted to say that the... read more

    about 16 hours ago via Garmin
  3. Penrhyn David Y's Photo Penrhyn David Y
    VELO
    great The Gift of Lemons!! PB time :) 18.63 mi 01:03 17.9mph pace

    This was set to be a nice simple short effort ride with maybe a few muscle tensions thrown in. Looking at making lemonade, from the lemons provided :), I decided to do a nice strong warmup THEN giv... read more

    1 day ago via Garmin
  4. Penrhyn David Y's Photo Penrhyn David Y
    FIT
    great Short session waiting for was... 00:10:17

    As you'll be aware, one of my roles in the household is to do the washing. With 5 females in the house, one of whom has OCD, there is quite a lot of washing to do :)

    On this occasion I "... read more

    3 days ago via Garmin
  5. Penrhyn David Y's Photo Penrhyn David Y
    RUN
    great Time shortened TEMPO session 7.85 mi 01:06 08:22 pace

    This was harder than expected.
    With drizzle, 94% humidity and a 20 mph westerly, conditions were not ideal :), but I stuck with it and, when I could see the cadence on my watch, I was pushing for a... read more

    3 days ago via Garmin
  6. Penrhyn David Y's Photo Penrhyn David Y
    FIT
    Shoulders 00:11:53

    I've added a 3rd element to my standard shoulder session.
    The diagonal dumbell lift makes sure the deltoid gets hit all around.
    Reps are up to 15 from 10, just a few weeks ago.
    Weight is the s... read more

    4 days ago via Garmin
  7. Penrhyn David Y's Photo Penrhyn David Y
    VELO
    great Recovery ride 15.54 mi 00:56 16.7mph pace

    Sub 120 (70% of MAX HR) recovery ride.
    I listened to CW's Ride Harder 2 session and was reminded to slow down every time she told me to push harder. Perverse but effective :)
    Finished this one... read more

    4 days ago via Garmin
  8. Penrhyn David Y's Photo Penrhyn David Y
    VELO
    great VERY easy warmdown Bike 5.36 mi 00:19 17.4mph pace

    Took this ultra easy - just a nice loosen for the legs.

    avhr 128 avcad 88
    Z1 4 min
    Z2 15 min

    5 days ago via Garmin
  9. Penrhyn David Y's Photo Penrhyn David Y
    RUN
    great Aerobic 5 miles 5.26 mi 00:43 08:09 pace

    No heroics just simple easy paced run.
    Z1 1 min
    Z2 32 min
    Z3 10 min

    5 days ago via Garmin
  10. Penrhyn David Y's Photo Penrhyn David Y
    VELO
    great Easy ride out then Song Inter... 29.46 mi 01:34 18.8mph pace

    Decided that the weather was too good to miss a longer ride so Rode over the hills to Llanrwst. (2000ft climbing) Dropped my over jacket then came back doing 1 song BIG gear/ one song 100+ cadence ... read more

    5 days ago via Garmin
  11. Penrhyn David Y's Photo Penrhyn David Y
    FIT
    great Quick weights on Friday :) Sh... 00:10:06

    Standard shoulders session

    7 days ago via Garmin
  12. Penrhyn David Y's Photo Penrhyn David Y

    Fat Boy Challenge Week 4
    Things are becoming clearer.
    Weight yesterday was 13st 6lb
    Today's weight is 13st 6lb
    Taking a few body measures has shown that total weight is not the best measure fo... read more

    7 days ago
    • Jamie T.
      Jamie T.
      Jamie T.

      My word... I can't say I have weighed myself in years. Let alone taken a cross section of my arms. Good luck.

      7 days ago • Like • 1 person

    • Show 5 more comments...
    • Brent P.P
      Brent P.
      Brent P.

      David: A couple of years ago I first did weight loss (Eat less, run more) then I started a 6 day a week weights work out. I got to 13st at my lowest, then after 18 months of weights I was 14s 6. No increase in tummy, but huge increase on upper body

      6 days ago • Like • 1 person

    • RichP
      Rich
      Rich

      Scales as a guide... Performance as the true measure.. if you are performing well, riding and running and lifting strong, clothes fitting well then I guess whether that is 13 6 or 13 10 it doesnt really matter? I used to do lots of weights.,.. I tend to go extreme, and was nearly 18st, 10% body fat and xxl. (I am 5 foot 8). I couldnt run a sub 30 min 5km though... I am now around 12st 12 and can do a 1:46 half and sub 24 min 5km.. So performance is the true guide that the stars are aligning!

      4 days ago • Like • 1 person

  13. Penrhyn David Y's Photo Penrhyn David Y
    VELO
    great Muscle Tension intervals 23.61 mi 01:12 19.8mph pace

    15 min warmup very easy 90+ cadence
    3 x 10 min BIG gear (low cadence) efforts with 5 min recovery
    10 min warmdown very easy (sub 125 hr)
    average interval pace 22.1mph avhr 140 (82% MAX) avcad 64 (I... read more

    7 days ago via Garmin
  14. Penrhyn David Y's Photo Penrhyn David Y
    RUN
    great Duathlon Part 2 Run 5.28 mi 00:44 08:15 pace

    This is primarily a run day so the bias, in time, is toward the run.
    Kept the cadence around 84-85 area and pace consistent.
    Did maintain the pace back up the hill and HR rose quickly so I'm h... read more

    8 days ago via Garmin
    • Dale T.P
      Dale T. Nice Job
      Dale T. Nice Job:

      Excellent run on the low sleep David... Hope you can get done rest :-) Great job!

      8 days ago

    • Show 3 more comments...
    • Sabu C.
      Sabu C.
      Sabu C.

      Awesome run after the high speed ride!

      7 days ago • Like • 1 person

    • Gwyn J.
      Gwyn J.
      Gwyn J.

      Great brick run. Hope you and Mrs Y can get your sleep patterns sorted out. If not you might have to consider a divorce - you know your training comes first and nothing must be allowed to interfere, even a marriage! ;-)

      3 days ago • Like

  15. Penrhyn David Y's Photo Penrhyn David Y
    VELO
    great Duathlon Part 1 Bike 6.2 mi 00:19 19.6mph pace

    Nice and easy ride with most of the wind now gone =O
    Kept the cadence on the high side but not crazy high.
    Took it easy coming back up the hill but not ultra easy - trying to emulate the winding do... read more

    8 days ago via Garmin
  16. Penrhyn David Y's Photo Penrhyn David Y
    FIT
    great Arms, Shoulders and Back with... 00:22

    Dug out the old chest expander, which I recently found after a clear out =)
    I last used this 35 years ago!!
    My Dad bought it for me when I was 12 years old and I was training to become a crickete... read more

    9 days ago via Garmin
  17. Penrhyn David Y's Photo Penrhyn David Y
    VELO
    great Quick Blast and a new PB :) 11.14 mi 00:40 16.6mph pace

    The westerly wind, thanks to our US friends, was seriously in evidence this morning. Measuring 20-30 mph it felt like it was directed exactly up and down the coast road.
    A short session means fun ... read more

    9 days ago via Garmin
  18. Penrhyn David Y's Photo Penrhyn David Y
    RUN
    great CTS Tempo Run 9.03 mi 01:16 08:23 pace

    The 30 mph wind has now settled so there are fewer gusts, which allows for a nice consistent pace. Ran to HR with 15 mins sub 130 warmup then 3 x 10 min at 140+with 3 x 5 min recoveries coming down... read more

    10 days ago via Garmin
  19. Penrhyn David Y's Photo Penrhyn David Y
    FIT
    great Shoulders and Arms 00:28

    Lovin the weights :)
    Did 4 x 20 reps of Upright Rows to warmup then
    4 x 12 reps of lateral/frontal shoulder lifts with 8kg
    3 x 12 dumbell curls with 13 kg then 1 x 10 reps with 15kg
    4 x 12 dumbell ... read more

    10 days ago via Garmin