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1. Robert
   RUN
   great Hill Repeats 8.7 km 01:00 11:05 pace

   Ran to the hills with HR<150. Hill is 200m long and is a steep incline. Tried to keep m HR<160 so as to work on my muscular endurance rather than my CV fitness. HORRIBLE was the word for t... read more

   Ran to the hills with HR<150. Hill is 200m long and is a steep incline. Tried to keep m HR<160 so as to work on my muscular endurance rather than my CV fitness. HORRIBLE was the word for these. Completed 5 with the run back down used as recovery. Run back in HR<155 as I would have been too slow if I had kept it <150.
   Really glad to have this under my belt. Great morning for running. Not moaning, but it was very hot!

   13 days ago

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2. Robert
   VELO
   good To the BBQ 50 km 01:52 16.6mph pace

   Went to the inlaws for a BBQ. Thought I would take the opportunity to burn of the calories before I put them back in. Nice ride, but my arms look like crabsticks now! I did notice however far to... read more

   Went to the inlaws for a BBQ. Thought I would take the opportunity to burn of the calories before I put them back in. Nice ride, but my arms look like crabsticks now! I did notice however far too many people out on their bikes with no helmet on; sheer craziness.

   14 days ago

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3. Robert
   swim
   good 300s 2100 m

   Thought I should get my backside back in gear and actually use my account!
   Nice morning swim - 7 x 300 as
   300 warm up followed by
   300m hard/300 easy x 3
   Good swim, the hard 300s were taking around ... read more

   Thought I should get my backside back in gear and actually use my account!
   Nice morning swim - 7 x 300 as
   300 warm up followed by
   300m hard/300 easy x 3
   Good swim, the hard 300s were taking around 5 min so a little work to go. Not racing until Jul as preparing for a house move (to Germany) so plenty of time. First race is going to be Bielefeld Triathlon - Cant wait.

   14 days ago

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4. Robert
   FIT
   good Nicked from Twickenham 3.1 km 00:23 12:00 pace

   I went to Twickenham yesterday to help out with training individuals for the London Marathon. Whilst having a casual mooch about the place (as you do) I came across this training session and decid... read more

   3 months ago

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5. Robert
   RUN
   good 5 min efforts 9.23 km 00:50 08:43 pace

   A bright cold morning; perfect for running. Today's session as:
   10 min w/u @ HR<150
   3 x 5 min @ HR 160-165; 5 min @ HR 150-155
   10 min c/d @ HR<150

   Forgot how quickly these sessions go.... read more

   A bright cold morning; perfect for running. Today's session as:
   10 min w/u @ HR<150
   3 x 5 min @ HR 160-165; 5 min @ HR 150-155
   10 min c/d @ HR<150

   Forgot how quickly these sessions go. I nearly completed another 5 min hard(er) effort, but looked at my watch and realised that I had done them all - RESULT!

   3 months ago

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6. Robert
   FIT
   Squat Ladder

   No Cardio today. Working on my leg strength with a squat ladder 5,5,5,5,5 with weights of 57, 63.5, 69.5, 72, 79.5kg. This was completed on a Smith Machine as we don't have a half rack at th... read more

   No Cardio today. Working on my leg strength with a squat ladder 5,5,5,5,5 with weights of 57, 63.5, 69.5, 72, 79.5kg. This was completed on a Smith Machine as we don't have a half rack at the gym (booo!). Not sure if I would be able to complete this with a free bar, but happy with my lifts today. Fitter, stronger, onwards and upwards.

   3 months ago

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7. Robert
   FIT
   good Today's WOD 00:09:10

   As I am still relatively new to this, I felt that I could not complete the prescribed session on the CrossFit website. Therefore I did this one instead:

   12,9,6,3 reps for time of:
   Thrusters (40kg... read more

   As I am still relatively new to this, I felt that I could not complete the prescribed session on the CrossFit website. Therefore I did this one instead:

   12,9,6,3 reps for time of:
   Thrusters (40kg)
   Burpees
   20kg Kettlebell swings.

   Thrusters were tough, but another one under the belt.

   3 months ago

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8. Robert
   RUN
   good Troop Run 7.58 km 00:41 08:38 pace

   Nice little run. Quicker than I have done for a while and enjoyed it. Legs a little tight after yesterday, but glad to get two consecutive runs completed.

   3 months ago

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9. Robert
   FIT
   good WOD+

   2 games of Badminton for a warm up, then into GRACE. Have started to try and follow CrossFit for the past few weeks. Today GRACE was on the menu. 30 reps of Clean and Press. Not ready for the p... read more

   3 months ago

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10. Robert
    RUN
    good Hour long plod 10.74 km 01:00 08:59 pace

    An enjoyable start to the week. Aimed to run for the hour and keep the HR under 155. Ran for 58 min keeping within the target, but the cheeky little muscle snuck a beat on me going up to 156! Ov... read more

    An enjoyable start to the week. Aimed to run for the hour and keep the HR under 155. Ran for 58 min keeping within the target, but the cheeky little muscle snuck a beat on me going up to 156! Overall, great run, Avg HR and Speed better than last week. 150 more metres and Max HR 5 beats lower than last Tuesday. Happy.

    3 months ago

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11. Robert
    RUN
    good Steady Hour 10.6 km 01:00 09:06 pace

    Back outside and loved the weather. Legs felt good and really enjoyed today. HR was exactly the same as 2 Feb but ran a further 250m. Not a great amount but shows that I am improving on my fitne... read more

    Back outside and loved the weather. Legs felt good and really enjoyed today. HR was exactly the same as 2 Feb but ran a further 250m. Not a great amount but shows that I am improving on my fitness, so happy, happy, happy!

    3 months ago

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    • 

      Heather H. Nice Job
      Heather H. Nice Job:

      Outside is always better. Nice.

      3 months ago

12. Robert
    FIT
    Weights

    Session as:

    Barbell Squat - 4 x 12 reps
    Barbell Shoulder Press - 4 x 12 reps
    Deadlift - 4 x 15 reps
    Hanging Leg Raise - 4 x 15 reps
    Kettlebell Swing - 4 x 12 reps

    Feeling so much stronger now. R... read more

    Session as:

    Barbell Squat - 4 x 12 reps
    Barbell Shoulder Press - 4 x 12 reps
    Deadlift - 4 x 15 reps
    Hanging Leg Raise - 4 x 15 reps
    Kettlebell Swing - 4 x 12 reps

    Feeling so much stronger now. Really pleased with my progress since the start of the year.

    Finished off with 10 x 5 reps of Press Ups using gym rings. Core workout to the max.

    3 months ago

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13. Robert
    VELO
    good Turbo Hour 35.4 km 01:00 22.0mph pace

    Sat on the bike for an hour. Got a little bored at the 20 min point, but stuck it out and got the hour done. Need to put some specificity back into the turbo training, so going back to the manipu... read more

    Sat on the bike for an hour. Got a little bored at the 20 min point, but stuck it out and got the hour done. Need to put some specificity back into the turbo training, so going back to the manipulation of Sufferfest programmes. No more junk miles here please!

    4 months ago

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14. Robert
    RUN
    10.4 km 01:00 09:17 pace

    Nice relaxed run out today with the pooch. Little windy, but nothing too much. Feb aim is a minimum of 1 hour of training each day. Yesterday was weights, but again, didn't log it, today wa... read more

    Nice relaxed run out today with the pooch. Little windy, but nothing too much. Feb aim is a minimum of 1 hour of training each day. Yesterday was weights, but again, didn't log it, today was run. Goal on target (so far!)

    4 months ago

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15. Robert

    Just finalised the training day for all Marathon runners who are running for any of the Princes Trust charities. I am running the seminar section on 'How to train for a marathon' and hav... read more

    Just finalised the training day for all Marathon runners who are running for any of the Princes Trust charities. I am running the seminar section on 'How to train for a marathon' and have the whole afternoon with around 100 runners working on pacing strategies. Well chuffed that I am being involved. Can't wait.

    4 months ago

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16. Robert
    FIT
    good Weights

    My fourth training session and the second time that I have completed this - Not been putting these on as keep forgetting!

    Clean and Press 3 x 10 reps
    Straight Leg Dead Lift 3 x 10 reps
    Bench Press... read more

    My fourth training session and the second time that I have completed this - Not been putting these on as keep forgetting!

    Clean and Press 3 x 10 reps
    Straight Leg Dead Lift 3 x 10 reps
    Bench Press 3 x 10 reps
    Hang Cleans 3 x 10 reps
    Bent Over Row 3 x 10 reps

    Next time all moved up to 4 set, and some increases in weight.

    4 months ago

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17. Robert
    RUN
    alright Steady Run Out 7 km 00:40 09:11 pace

    First run since the snow started and struggled a little; actually a lot! Breathing was difficult, legs tired as I have re-introduced weight training into my regime. Overall, not a bad run, but ne... read more

    First run since the snow started and struggled a little; actually a lot! Breathing was difficult, legs tired as I have re-introduced weight training into my regime. Overall, not a bad run, but need to improve - MASSIVELY.

    4 months ago

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18. Robert
    VELO
    good 36@210 36 km 00:59 22.6mph pace

    Used data from yesterday for this one. 36km@210W which is 1km further than yesterday and 5W higher than yesterday's power. First 20km went really well. HR was well under control and legs fe... read more

    4 months ago

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19. Robert
    VELO
    Turbo 35 km 01:00 21.7mph pace

    Set up for an easy(ish) hour turbo ride to get some training stats for a hour long ride. Split into 30 min sections. First 30 I worked 5 min aero bars, 5 min sitting up; second 30 I worked on HR ... read more

    Set up for an easy(ish) hour turbo ride to get some training stats for a hour long ride. Split into 30 min sections. First 30 I worked 5 min aero bars, 5 min sitting up; second 30 I worked on HR between 155-160bpm. All good and have some good HR/Wattage/Cadence data to work with. Next session will be 36km@210W with the aim of keeping HR<165 and complete in under the hour.

    4 months ago

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20. Robert
    VELO
    good Turbo - The Hunted 29.5 km 00:50 22.0mph pace

    Another manipulation of the Sufferfest. Session as:
    6:30 warm up - 3x2:10@150/170/190W
    30 sec @ 240W
    5 min @ 250W
    20 min @ 230W
    4 min @ 170W
    5 min @ 250W
    5 min as 1min 270/250/270/250/270W
    4 min @... read more

    Another manipulation of the Sufferfest. Session as:
    6:30 warm up - 3x2:10@150/170/190W
    30 sec @ 240W
    5 min @ 250W
    20 min @ 230W
    4 min @ 170W
    5 min @ 250W
    5 min as 1min 270/250/270/250/270W
    4 min @ 170W

    Really great structure to this. Exactly as I thought it would pan out and the 5 min with 1 min 270W, 1 min 250W were a killer! Look forward to my next session.

    4 months ago

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