Run, Spin, Wind & Rain

As with most Wednesday's, I got up at 5:15am, shot over the St. Albans, picked Kate up then headed to the gym before embarking on a medium paced run before the 7am spin. The only difference was the weather and the light - or total lack of it!

So we headed out towards Hollybush, running up Blue Tree Hill. The turning from the A414 to Hollybush was enough to make you turn back! Kate had almost turned back yesterday as it was just too dark, but braved it. Given that we only ran this a few days ago, the change in light was unbelievable. So the pace wasnt too fast, given fear of breaking legs and needing to save some pace in case the grim reaper were to show. So we finished the run in around 48 mins (5.87 miles) - can't expect great things given the weather and the bad light.

Next was spin - usual 45 min session. Dodgy bike meant my leg kept spinning out the peddle. Quick shower then off to DSGi to prepare for the launch of Windows 7 and the promo codes.

Physio tonight with Karen then longish (11-12 mile) run in the morning with Kate - just hope we get some light (-:

4:30am - 11.2 mile run and PT session

Back at 7:30am today from the Tuesday session and starting from home as off into London today. So a steady 11.2 mile run around Chiswell Green, from St. Albans, missing out Batchwood as the rapists and mass murderers may still be looming form the night before. Finished slow in 86 mins, but guessing this decrease in speed was due to yesterday afternoon's reps.

Arrived at gym before 6:30am's session which today entailed:
Set 1 - 10 pullups (full dangle) & 10 press ups on medicine ball (repeated 3 times)
Set 2 - 55kg Bench Press (10-15 reps) couples with 25kg bar for biceps (15 reps). (repeated 2 times)
Set 3 - Dips (15 reps @ 90 degrees), with bicep curls (25kg X 15 reps) repeated twice.
Set 4 - Pyramid on treadmill (1 min at 10km/h flat, 1 min @ 15km/h, 1 min at 10km/h incline 8)
Set 5 - Dumb bell raises (floor to over head for 1st set, then floor to side for second) with 20 then 100 back tail raises off the mat (repeated twice)
Set 6 - Stepper (level 20) at overspeed coupled with cable pull, and incline chest press - 30 reps (2 diff sets)
Set 7 - Leg Press (79kg) - 2 sets of 15, with a final hold of 15 seconds.
Set 8 - Quad stretches

and all done by 7:30am.... Now off to London

A Valentine's Tri

After weeks of St. Albans' hills wither being too icy, snow covered or dark, I was finally able to get a good hill session in early this morning, with some fast flats, and a sprint through the market to finsih (which attracted a lot of attention due to me being on the road and heading for the traffic).

So after clocking 1:27 for 12 miles going steady, a quick transition at Fitness First and then straight into a 45 minute spin session. A good session, but feeling the burn!

Next to Starbuck's to meet the folks and refuel with a vat of coffee, followed by a leisurely lunch in London Colney, a spot of shopping then home to watch Eagle vs. Shark with Jermaine Clement from Flight of the Conchords. Cracking Kiwi action! Definitely exhausted from this week's intense training and long hours at work, but recovering for a 10 mile race-pace x-county run tomorow with Niall (http://fitscottishbloke.blogspot.com/) and the gang, followed by a session with the coach and cycling in the evening.

A good relaxing Saturday all in all.