Tuesday, June 02, 2009

An 'umble apology...

I must have got carried away... must have been high on something on monday morning.  Can't for the life of me remember what it was, just that I felt like doing something... well, different.  Anyway, now you know what I love, I'd like to reassure you that the previous week has once again been a strong one.

I've returned to running and although my back twinges I'm confident that I've seen the worst of it.  I've introduced a new stretching and core regime to my day which results in 25 minutes of dynamic stretching especially to the back and legs (but also all over the body) and 200 crunches.  I'm already beginning to feel the benefits.

I know you like to see what I've been up to so here it is (I'll leave the stretching and core off but include them in the total time training):

Monday  2km open water swim, 30 minute easy recovery run - 4 miles
Tuesday  56 mile bike, 3.14 mile run off the bike at 7 min miles
Weds  45 minute easy run - 5.8 miles
Thursday 3km open water swim -45 mins, 8.7 mile run at sub 8 min miles with heart rate below 80% of max
Friday 9 mile run at 7:30 min miles, 1 hour 6 mins
Saturday 91 mile bike set including 10 mile TT in 24'30".  Total bike time 4 hrs 45 mins.  6 mile run off the bike at 7:30 min miles
Sunday  slow run.  11.3 miles at sub 75% of max HR.  8 min miles. 1 hr 30 mins

Total time training this week:  18.66  hours

So there... why didn't I say that in the first place.

Bon nuit mes amis...


H said...

Hi Jev, no need to apologise for life being good petal ;) Glad to hear the back is on the mend x

Ben G said...

Some nice sessions in there Jevon, well done, look after that back and dial up the riding for a few more weeks, soon be hammer time in Deutchsland :)