I know where you live

Went for a gentle jog this morning. Playing with the GPS watch as much as training, but I do find it interesting to look at the results. In the unlikely even that it interests you, click on the map below.



Yesterday's Fuel
breakfast: weetabix and semi skimmed milk
snack: yoghurt
lunch: chicken salad
snack: banana
dinner: steak with carrots, peas, sweetcorn and green beans
snack: scotch egg
booze: none
weight: 13 st 10

Dry Hard

Back from a taxing hour with G. Twelve minute warm up at 11 km/h on the treadmill then stretching, followed by intense push up and sit up variations.

Yesterday's Fuel
breakfast: honey and nut wheatabix with milk
snack: yoghurt
lunch: chicken salad then grapes
dinner: dry mushroom and chicken curry with brown basmati rice and mango chutney
booze: none
weight: 13 st 13

Swimming

500m in the pool while Ben had his lesson.

No booze today as this is the beginning of my dry month run up to the Challenge, but ....

Yesterday's Fuel:
breakfast: mushrooms on toast
lunch: chicken and sweetcorn followed by yoghurt.
snack: pear
dinner: mixed starters then Lamb Tagine with couscous
booze: four pints of strong continental lager and a bottle of red wine
weight: 14 st 1

Post Script

Gym after work today.

Go to Gym, Go directly to gym, Do not pass Home, do not collect £200.

In the words of Roy Castle..

Once set on the road to recovery I thought that I would be unwavering in my determination, how poorly I know myself !
Yesterdays plan
Meeting in the St Mellons Country Club followed by a trip to the gym in Cardiff and a light lunch. An afternoon of hard and honest graft then an evening of indulging and spoiling Mia and Jasmine who would retire early allowing me time for a short but invigorating run followed by a late but light supper and an early night.
Looked achievable in my minds eye !
Turn of events
En route to 4 hour meeting stopped for some deep filled bacon and egg sarnies which were ideal for building an appetite for a little Hamlet 'wake and bake moment'. Coffee galore to get through the meet then massive overindulgence in the buffet provided. Trip to see Jasmine who had been picked up from nursery by that stage. The visit included coffee and a rather heavy snack which left me drowsy for the nicotine fuelled trip to the Cardiff office. Work was punctuated with interruptions and discussions some of which were welcome, others tiresome and yet others downright annoying. The recommended solution was an early exit and a trip to the snug bar of the Traders Tavern to take a few liveners on board. Then, back on track with the plan, I indulged M&J but overindulged them in time awake and playing. All the time I was sniping and sweeping from the fridges ( food and booze ). They eventually alighted to their respective beds allowing me time for a huge meal before settling down in front of dreadful TV with too much ice-cream and Stella. I did not end up going for my predicted run !

Dedication! That's what you need.
If you wanna be the best, if you wanna beat the rest.
Dedication's what you need...

Triage !

Determined to improve upon my recent performances and in order to take back some ground lost in recent excesses I entered the Gym last night with a grimace of steely resolve and a new pair of socks. I had forgotten to bring along a sensibly supportive pair of underpants which turned my grimace from one of resolve to one of panic for a fleeting moment.
I mounted the bike ( This in no way facilitated by my lack of undergarment I hasten to add ! ) and pushed out a quick 9Km ( Hills level 12 ). I hopped onto the Mill and slogged through 3Km at 10KmH and the 4th Km at 14Kmh. I then donned the Trunks and gingerly entered the pool. I managed to crawl the 500m though this was in sections of 50m with a break to de-mist my cheap goggles.
Hoorah ! VirtuTri #1 completed.
By way of celebration I cheekily knocked out another 10 lengths Breaststroke, which is my fallback provision for the big day !
Returning triumphant to the homestead even though a celebration was certainly justified I managed to get through the evening on Water alone as a thirst quencher !
The weekend cannot come soon enough for me - then the prohibition will be lifted.

That reminds me of another W. C. Fields quote :

Once during prohibition I had to survive on bread and water alone !

Something like that in any event !

Lunch on the run

6km run on treadmill at 10km/h, followed by sit ups and stretching.

Yesterday's Fuel
breakfast: rice pudding
snack: oat cakes with cheese
lunch: fish in ragu sauce with olives and parsnips
dinner: chicken and sweetcorn
snack: bread and dripping
booze: 8 cans of stella
weight: 13 st 13

If at first you don't succeed...

....Tri, Tri again !
I generally defer to W. C. Fields version of the quotation but for today I have decided to try the Virtual once more and this time to complete the swim or to drown !

Woke Up this Morning

I was resolved to go for a run at 6 o'clock this morning, but then I more sort of didn't.

Did 12 km hills level 9 on the exercise bike lunchtime, followed by pull ups, dips, and stretching.

Yesterday's Fuel
breakfast: bacon and fried egg sandwich
snack: yoghurt
lunch: baked potato with chilli con carne and salad
dinner: fish baked in ragu sauce with olives and brown rice
booze: none
weight: 13 st 12

Virtual Tri, Real Fail

Tried a virtual last night in order to assess the impact of my most recent excesses. Bike, no problem. Run, few wobbles to begin with. Swim, waterlogged chest stopped me like hitting a brick wall ! Only managed 350m.
Bugger !
Time to rebuild myself in a Steve Austin fashion !
I have been wicked so there will be no rest for me.

Food for thought : yesterday.
Breakfast : None
Lunch :Ham and cheddar Baguette and noodles
Apres Gym : an apple and a tuna sandwich
Dinner : Chicken and leek with a cream gravy, mash and peas ( in far too generous a portion ! )

Not so bad ?

Rest Day

I am on an enforced rest day 'cause Gordon thinks I'm running on empty, but I still - in my obsessive complusive manner - went to Virgin Active at lunchtime and chilled out in the spa. I'm not sure if you can strictly chill out in a steam room, but you get the idea. I was struck as I chilled by how fortunate I am to live and work so close to the gym to be able to get my workouts in the time that most of my peers spend commuting.

Yesterday's Fuel
breakfast: garlic bread
lunch: spicy lamb with vegetable fried rice
dinner: cheese sandwiches
booze: Everton v Arsenal worth of Stella
weight 13 st 13

See What I Mean ?

In a Nick Stylee !
Yesterdays Fuel
Breakfast : Special Curry, Special fried rice, Fortune House Noodles & Chicken Black Bean.
Lunch : Mothers Day Roast Dinner. Pork & Beef and all the trimmings sandwiched between Pate on toast and a selection of desserts and cheeses.
Supper : Toasted sandwiches ( Guess what ? - with pork & beef & cheese )
Booze : 16 Cans Guinness, Bottle or so of Red, Several Peroni's and roughly the same of 1664 !
Cigars : Do not ask ! Suffice it to say I need to cut down and out !

Dear Lord, That is a record to be ashamed of, I am undecided whether the discipline of noting consumption is a good or a bad Idea !

Panic Stations

My regime of running, cycling and learning to swim started so well ! Commitment and dedication were my watchwords, I even started to eat healthily and watch my booze intake ! I was set to breeze through the Triathlon which was, at that stage, months away.
The training then underwent a few hiccups but I was always there or there abouts and the odd missed day, the odd binge didn't seem to have the potential to knock me off target.
What the hell happened ?
I am now miles behind and slipping further away from fitness and ability.
The Tri is only a month away and the panic reflex is starting to kick in. Time for me to sit down with myself and have a few words. In order to finish the Tri with a smile on my face I must set about training with more of a steely grimace of determination.
Got to hit the road and the pool and hit them hard.
When Nick first had an incling to attempt the tri he hit the gym and completed a 'Virtual' straight away ! I have not yet been able to achieve that, things are about to change !

A Hard Day's Night

Did an hour with Gordon this morning. He is starting to beast me now that the event is looming, thus I got grief over the beer and pizza I consumed watching yesterday's rugby, and was driven in exercises to the point that I felt that he only took his foot of the accelerator when I'd done so many reps I was close to vomiting. "We're working on stamina, " he announced reduntantly.

At the end of the session he told me that I was tired and needed a day or so's rest from training.

A fact that I don't want to face is that I've been training practically every day for ages, and that getting the right rest and nutrition will be, if anything, more important than putting the miles in over the next few weeks.

Yesterday's Fuel
breakfast: bacon and eggs
lunch: tuna pasta
dinner: pizza
booze: evening's worth of wine and lager
weight: 14st 2 again.

Swimming

A quick 500m in the pool early doors before a busy day.

Yesterday's Fuel
breakfast:sardines in Louisiana sauce on toast
lunch: chicken and grapes
dinner: soya keema peas with naan
booze: 2 glasses red wine and 2 Stellas
weight: 13 st 13

Cycling

12 km hills on the exercise bike level 9, then stretching and sit ups.

Yesterday's Fuel:
breakfast: bacon and eggs
lunch: chicken biriani
dinner: soya keema peas with brown basmati rice
booze: 6 stellas
weight: 14 st 1

I noticed that Fight Club's on TV tonight. A rich source of testosterone drenched quotes just like Rocky and Apocalypse Now:

I ran. I ran until my muscles burned and my veins pumped battery acid.
Then I ran some more.

Not Drowning, But Waving

Did 500m while Ben had his lesson and felt well on it despite nearly a fortnight out of the pool. I'm still not fast but no longer embarrassing.

Yesterday's fuel
breakfast: bacon and beans
lunch: tuna and cheese baguette
dinner: Mediterranean vegetable Calzone at Rehab (recommended)
booze: half a bottle of wine and four lagers
weight: 14 st 2

Skewen... shit; I'm still only in Skewen.

Every time I think I'm gonna wake up back in the gymnasium. When I was home after my first tri, it was worse. I'd wake up and there'd be nothing. I hardly said a word to my wife, until I said "yes" to a divorce. When I was here, I wanted to be there; when I was there, all I could think of was getting back into the Gym. I'm here a week now... waiting for a training session... getting softer; every minute I stay in this room, I get weaker, and every minute Nick squats in the Virgin Active, he gets stronger. Each time I look around, the walls moved in a little tighter.

Training tomorrow ! Without a shadow of a doubt !

Lunchtime Session

half hour run, stretching, pull ups, dips

Yesterday's Fuel
breakfast: scambled egg and beans
lunch: chicken biriani
dinner: chicken and chips
booze: 4 stellas
weight: 14 st 1

Not waving, drowning !

Lunch at the pool means quite a different thing when one is on holiday; Perhaps suggestive of long Island Iced Teas, Pina Colada's decorated with cocktail umbrella's, the scent of sun tan lotion and the anticipation of a freshly prepared gastronomic treat. Actually I have never been on such a holiday but the idea is always with me when I thumb a brochure.
I am not on holiday! I went to the pool today to get on with my own swimming lessons. All I had to drink was heavily chlorinated water which went straight to my lungs and stopped me dead and retching in my tracks. I didn't eat at all but there are some biscuits here in the office which i will sneak away if the opportunity arises.
Could only manage 400m and that was achieved only through prolonged rest periods.
Oh Dear !!

Return of the Clydesdale

Back from training with Gordon who worked me very hard as I ate like a pig and neglected to stretch for my entire week skiing.

Yesterday's fuel:
breakfast: none
lunch: chilli and rice
teatime: Burger King
dinner: chicken biriani
Booze: 1,000 kcal
Weight: 14st 2 oooops

Blast like the past

Triathlon, triathlon with extreme prejudice

Got to get back on track - it has all been too 'setting the scene in Rocky II' recently but now the Triathlon that is Apollo Creed is in my sights and I will start to focus upon it regardless of shin splints and muscle fatigue.
With renewed focus I returned to the gym last night where I tried out a 5K sports fitness test level 5 on the treadmill before a cheeky 12K level 12 hills. Managed to build up a sweat and would have gone for the third discipline if only time and commitment to the Ironing board allowed.
Still, managed to savour 'Cat on a hot tin roof' as I ironed and I enjoyed it to the extent that I actually applauded at the end. And you thought writing this blog was sad !!!

Back in Harness

Did an hour hills level 9 on the exercise bike this morning as I didn't have to take the NNB to school. I seem to remember that it used 687kcal.

Weighed 13st 13 this morning. I'd really like to get down to 13 stone for the event if I can.

I'm Back (2 Steps)

Got back from Austria late last night, settled my stomach with a chicken dhansak, sag aloo and pulao rice, then retired - not before noticing that the bathroom scales were showing me back above 14 stone after a week of indulgence.

For my penance I have done 12km hills on the exerise bike and run 6km on the treadmill.

Off to Hampstead for lunch now to undo all the good work.

Arse Backwards !

I am returning to the swing if not the fray itself. On Wednesday I continued my climb up Triathlon mountain with a 5K run and 12K bike ride. Having survived that I resolved to try my first Virtu-Tri on Thursday evening. Things did not go quite to plan.
Meetings in the afternoon, which were arranged at mighty short notice, were rounded off with a few cheeky ones in a local hostelry all washed down with a pleasure that will come to an end on the 2nd April !
Slightly fortified and yet unperturbed I made my way to the gym. A 4K run ( somewhat slower than usual ) was followed by an 8K bike ( again slower than the average snail )! Man, did I sweat the beers and impurities away ! Time did not allow me to attempt the pool but I think that was not unreasonable on Health and Safety grounds alone !!
Returning to the sofa I found myself pooped by the activity - though it may have been an after effect of the afternoon boozing brought to an rather abrupt end !

A lifetime away

It seems an age since I have blogged - it was even longer between training sessions. A bit of a worry given that April 22nd refuses to halt or even to slow its relentless progress towards me !
I did actually make a trip to the gym on Monday morning. I expected the worst given the stay in training proceedings. The worst, or thereabouts, is precisely what I got !
Even after a 10 day rest period my swimming had not improved one iota - how very strange ?
I shall go again tonight and once again I will expect the worst !

End of Part One

Just back from an hour training with Gordon alternating hard quick cardio sessions with core stability and strength work.

I'm off skiing for a week first thing tomorrow morning, so this is the end of a chapter:

Listen, I don't like to hear much of what comes out of people's mouths, and I don't like soft talkin' moments.
That's for sure.
But I just wanna tell ya one thing.
That I'm proud of ya.

Yesterday's Fuel
breakfast: other half a Spanish tortilla, made with some peas as well as potato and onion
lunch: Pastrami and Jack cheese with mustard sub roll
dinner: KFC Mexican wrap
booze: plenty
weight: 13 st 9

The very antithesis of exercise

A rest week ! How very appropriate.
It appears that the traditional Monday post turned out to be more of a sham than ever this week. The best of intentions began and ended with intention and commitment rather than action !
Yesterdays exercise consisted of a walk around Swansea Market while waiting for my consignment of heavily sugared Welshcakes to be toasted upon their warm stone. Mark the Butcher had a day off so there was very little in the way of chat to be had in the market other than discussing the pro's and con's of fillet as opposed to sirloin.
House exercise consisted of the construction of a set of drawers whilst working on arm curl reps with weights alternated between red wine, cider and Stella.
Plan for the day is a long and luxurious lunch, an early finish and a jaunt to the boozer to while away the rest of the evening.
I may actually do some gym work tomorrow !

Swimming

525m during Ben's lesson

Yesterday's Fuel

breakfast: half a Spanish tortilla, made with some peas as well as potato and onion
lunch: smocked haddock and new potato salad with dill mayonnaise
dinner: none
booze: Blackburn v Arsenal worth of Stella in the pub
weight: 13 st 8

Cycling

12km exercise bike hills level 9.
20 incline sit ups

Yesterday's Fuel
breakfast: kedgeree
lunch: kedgeree
dinner: steak, chips and coleslaw
booze: 6 stellas
weight: 13 st 10

Right here is where you start paying...

...in sweat !!
Gym lunchtime.
15 minutes steam room level 10.
Jacuzzi 8 minutes.
10 minutes sauna, top tier, level damn hot.

Got rid of some Bow - about 12 of which was yesterdays fuel !

I may even do some exercise later !!!

Running

6km treadmill 9.2 km/h
stretching

yesterday's fuel
breakfast: sausages and coleslaw
lunch: two piece KFC meal
dinner: none
booze: 4 stellas
weight: 13 st 12

One invariably last knows when something is right

Jo just popped in to tell me "you've got a problem you have !". There was, I think, a word ejaculated before problem but as I had not been swimming or playing rugby I find it hard to believe I had a problem with my Ducking or my Rucking ?
Not having been swimming, I think that was the problem to which she referred. There was certainly enough apple champagne opened and dispersed last night ( and afternoon ) to go swimming in but that form of exercise was denied to me. Instead I put wardrobes together and re-arranged bedrooms to maximise their aesthetic, fung shui appeal.
As I realised that I would be consumed with the project of Allen key exercise ( not a recognised triathlon discipline ) and having seen the spartan training regime, I deemed it appropriate to dedicate my efforts to use of the "Strong Bow". An ancient yet well appreciated core stability device.
After an afternoon and evening on "The Bow" I do feel absolutely shattered ! I should have gone swimming after all !

Swimming

500m

yesterday's fuel:
breakfast: sausages and coleslaw
lunch: was there none
dinner: kebab
weight: 13 st 13
booze: kicked off at 3pm like Chelsea and Arsenal and continued until 7:30. Count not kept.

Spartans

Here's how they trained the actors for the movie "300" that is coming out at the end of the month. Where can we get tractor tyres?

The silicone chip inside his head.....

Every Monday I make a resolution to have a more productive week of training, I do not propose to make today any exception !
Another weekend of libertine excess tempered with only one trip to the pool where I essentially treaded water such is my ability for speed.
Twice last week I was encouraged to take a look around IKEA. By my calculations two revolutions around the maze of the showroom and the marketplace is about as much training as I have ever done. What a very plush trap the shop is.
We are now the proud owners of a humongous mirror which, rather boldly, sits above the fire in the living room.
I also purchased "Moose Blood", an alcohol of some kind, and "Moose (Elk) Sausage".

Just try saying Moose Sausage without saying mmmm...

Gym later - I resolve to make this a more productive week of training !

Change of Pace

3 sets of 10 0f each of bench presses, dumbbell presses, seated rows, bentover rows, barbell curls, dumbbell curls, tricep pushdowns, lying tricep extensions, arnold presses and military presses as I haven't done any strength work for a while. Followed with abs work on a Swiss ball and some stretching.

Yesterday's fuel
breakfast: sausages and saute potatoes
lunch: mutton and potato curry
dinner: mutton and potato curry plus peas and cauliflower
booze: 6 stellas
weight: 13 st 13

Ireland 43 - England 13

It was murder getting myself motivated to get down the gym today. I finally made it at 5:30 and watched the England game from exercise machines.
6km treadmill @ 9km/h
stretching
12 km stationary bike hills level 8
12 minutes treadmill @ 9km /h

Yesterday's fuel
breakfast: none
lunch: bacon, chicken and stilton baguette
dinner: red thai fish and pineapple curry with brown rice
booze: 2 bottles red wine.

He Rested

I'm having a day off today (the first since 30 January) as I was up and out the door very early this morning to get to Chichester for the day and I'm only just back. Theoretically I could still do some training but I think that would smack a little of obsession. The weekend is my own and I intend to work hard on Saturday and Sunday.

Yesterday's Fuel:

breakfast: porridge with honey
lunch: ham salad baguette
dinner: chicken dhansak and vegetable rice
booze: a plethora at the comedy club
weight: I disdained the scales

Talkin' bout last night

20Km Bike, hill setting, level 10. Swift transition to the treadmill for 7Km with the most occasional and gradual of incline.
I felt OK at the end of it and treated myself to a Stella party.
I just cannot help but avoid swimming practise !!! This will have to be addressed by the committee !

The moving finger writes ...

Two months from now, with a little luck, we'll have finished the Childline Challenge.

Dawn Patrol

Can he swim?
With a name like Rock?

Out the door first thing this morning for 500m paddling before half term duties.

Yesterday's fuel:
no breakfast
lunch: oxtail, coleslaw, rice and peas.
booze: 4 pints of stella watching Chelsea
dinner: sausage and chips
weight: hit the road without hitting the scales but I'm scarcely gonna be lighter than yesterday.

PT

Just back from an hour with Gordon. Much work on hips, swimming for the improvement of.

The Return of the fat white Duke

My half term duties have impacted upon my blogging ( and upon my training ). In contrast my eating and drinking have moved from strength to strength !
I have spent many hours in the pool over the last 5 days or so but very little of that could be considered as training.
My one saving grace was a jaunt on Monday evening where I attempted to verify the transition theorem. 12Km on the bike, hill setting, level 12 followed immediately by a 4Km treadmill run. My only regret was not taking a bottle of water with me, other than that I was surprised and pleased that I managed to finish relatively unscathed.
Back into a Lenten regime of training for the next 40 days !
Watch this space !

breakfast: "all day breakfast roll"
lunch: chinese chicken
dinner: pancakes
weight:13st 11
booze: plenty

Earlier Worm

Had to train first thing this morning (7 am) due to half term duties.

12km hills on the exercise bike level 8.

Yesterdays Fuel:
breakfast: fruit salad
lunch: cheese, pickle and salad sandwiches
snack: sausage roll and coffee
dinner: steak, chips and pepper sauce.
weight: 13st 12
booze: 700kcal

Swimming

500m.

breakfast: bacon rolls
lunch: meatloaf and banana
dinner: lasagna
booze: 600 kcal
weight: 13 st 13

Early Worm

Hit the road 7:30 this morning and did the same cycling and running route.

Running off the cycling for the first mile or so of jogging seems really hard.

breakfast: bacon rolls
lunch: chicken sandwich
snack: meatloaf
dinner: steak, mushrooms, peppers, peas, baked potato with cheese
booze: say 500 kcal
weight: no scales in Wales

My Legs Hurt

A wise man once noted that, if it was flattened out, Wales would be bigger than England. I realised today why I rode a mountain bike when I was here; the place to all intents and puposes is built on gradients.

Cycled down to Roath Park today, along the lake, up Celyn Avenue and back along Cyncoed Road, then jumped off the bike and ran the same route.

It is absolute murder running downhill after cycling and my legs are still giving me strife. RobM's warnings about the bike to run transition are well founded it seems.

breakfast: wheatabix and banana
lunch: meatloaf
dinner: minestrone
Booze: not counting
Weight: No scales in Wales.

Brisk Brick

Cycled then ran - with a real transition - in sleet sodden slate gray South Wales.

A very different proposition to doing the same in a climate controlled health club while watching TV.

breakfast: mango juice
lunch: Singapore Noodles and green tea at Slurp
dinner: 1. Ben's pizza 2. Fish Pie
Weight: 13 st 12
Booze: 500kcal

Swimming

500m while Ben had his lesson.

"Thighs" isn't everything

I'm back from training with Gordon. Did you know that my quadriceps are very strong, but they tend to overpower my adductors?

Sorting this out will improve my posture and my swimming so that's what we're gonna do.

Billy Joel

A bottle of red, a bottle of white, it all depends upon your appetite...

Remember when I said I was having a week off the booze ? I lied !
I did not partake on Sunday but there the ship pulls into harbour. I was shamefully drunk last night, Monday and Tuesday didn't assist in reservoir retention in any real way !

Rather than thinking I should cut down I find myself wondering what offers I can find in the local markets.

I think a blow out on the weekend is called for ! Nothing is better for galvanising my good intentions. Back in my college days the weekend started on Thursday and ended sometime on Tuesday evening, Wednesday was more a social gathering to plan the next weekend. Happy and more simple days.

I will go to the gym later to sweat out some more capacity before I strike a light to my latest cigar and sup a well earned beer.

I have decided to train for a triathlon double the size of the challenge in order to keep something in the basement.

'tis the stuff that dreams are made of.

breakfast: mushroom omelet.
lunch: KFC Cool Mexican Toasted Twister
Dinner: Kebab followed by smarties.
weight: 13 st 11
booze: more than I intended kcal, but this is the fault of Arsenal and Bolton for going into extra time.

Swimming

500m with new technique. It is certainly a lot more tiring.

Valentine

"Women weaken legs !!"

No training today as I will be in Cardiff for the evening. Last night I had a jaunt on the pretend cycle while watching TV in the gym. 25Km Hill interval training level 8 - 45 minutes.

I was shattered !

breakfast: saag daal
lunch: saag daal, cauliflower, boiled egg
dinner: pizza
weight 13st 11
booze: forgot to count kcal

Missed Training?

Sorry to have missed you both Nick & John at the W/E.
I'll do the diary and try to get you guys down for a day to get some team sweat - ?pre ride the Corsham circiut.
Slowly beginning to feel fitter - no swimming recently but ran or cycled every day over W/E and even rode to work and back today (16 miles)!
Every time its wet and windy I think of the gym boys and hear the Rocky theme.
Cycled and transitioned to a 1.5mile run at the W/E. John/Nick - try to do this in anger to get used to how your legs react (Badly). Get used to fatigue running which is a bit like the Douglas Bader stomp before your Gastoc calf muscles give in and agree to play. Swimming to cycle/run not such a shock to the system but its worth practising. We'll do it here if you come down.
Sking next week but trainers are being thrown in for some short apres-ski runs - bootiful in the mountains and Tignes has a lake with a pisted track.
Bon Triathlon

Cycling

12 km hills level 9
3x10 sit ups
stretching

The long and winding road

Decided to try and run for an hour last night and rather surprisingly I succeeded! 10 Km. In the process I drenched myself with sweat and with the water I tried to take on board without slowing my jolting pace.

Smug with my achievement I sauntered to the pool where my ego was swiftly cut down. Words can barely describe what a poor swimmer I am.

I will continue with my efforts in learning to breathe without having to come to a spluttering halt as I inhale a pint or two of chlorinated water.

breakfast: mushrooms on toast
lunch: tuna and rice with salad.
dinner: cheese and salad sandwiches
snack: banana, cheese and biscuits
weight: 13 st 10
booze: 860 kcal

Those who can, teach

Just out of my first swimming lesson, I'm hugely encouraged.

They key drills that I've got are to reach much further on my stroke and to kick from my hips rather than my knees. (I've got a Bosu exercise from Gordon that I think will help with the leg technique.)

The great thing about using Ian, the coach who trains the NNB on Thursdays, is that I can just book up another session whenever I need one as I see him so regularly.

I feel much more positive about swimming now, but I think that I need to move it to the beginning rather than the end of my virtual triathlons so that I can concentrate on form before I get too tired.

Posted in Virgin as I am off for a celebration pint.

If at first you don't suceed.....

After my weekend of excess it always feels like I am back at square one on a Monday ! The truth is that I have probably gone back a ton and would be blessed to be back at square one !
The problem is particularly manifest when I see how the Welsh born never misses a day and thus his maintenance work is far superior to my own.
Week off the sauce for me, well, a week off excessive amounts of sauce in any event. I will have a blast in the gym tonight and catch up by the end of the week ! That is my plan at the moment - I wonder if I am on course with the training ?

Running

6km @ 9.1km/h
stretching
3x10 pull ups
3x10 dips

breakfast: bacon, cheese and salad roll
snacks: 2 bananas
dinner: chorizo, cheese and salad roll
snack: chorizo
weight 13st 11
booze: 857kcal

Virtual Tri

6km treadmill @ 9km/h
12 km exercise bike hills level 8
600m swim

A stamina buiding Virtual Tri - all in the gym - with each leg a little longer than I think April 22 will be.

Putting it away

The snows of friday sent me towards the Hospitality of the bike. Leaving work early I blew the froth off them all evening and sacked any exercise. Saturday was six nations day - initially we had a tri-al run planned but the closest I came was boozing in the Mumbles while watching the games. The fiasco of the rugby over we headed to the Barn where the rest of the evening was whiled and washed away with Stella and Bow.
Today is another game but I will spend my time recouperating and hit the gym on monday.
I must make a concerted effort this week !

breakfast: Spanish omelette and bacon.
lunch: Indonesian spicy lamb and vegetable fried rice.
snack: the rest of the Spanish omelette, apple
dinner: fish and chips, cheese and biscuits
weight: 13 st 10
booze: 1,257kcal

Cycle and Swim

Exercise bike 20km hills level 7
swimming 250m (knocked it on the head as the pool was so packed).

off for lunch, rugby and beer.

They're Off

Today's trial run is cancelled - see http://news.bbc.co.uk/1/hi/wales/6344685.stm.

breakfast: bacon and eggs
lunch: baked potato with blue cheese, bacon and salad.
snacks: 2 bio yoghurts 2 coffees
dinner: vegetable biryani
booze: 458 kcal
weight: 13 st 9

Runnning

6km treadmill @ 9km/h
abs
chin ups
stretching

If he Tri's, He Tri's !

Virtu-Tri completed !

8Km bike level 12 random setting - 15 minutes
4Km treadmill 3in1 incline - 25 minutes
550m swim ( with breaks for rest expunging waterlogged lungs ) - 50 minutes

The swim really needs an awful lot of work !

As I managed to complete the V-Tri I did, as predicted, allow myself a little treat. This consisted of a couple of Kronenburg 1664 recovery pints at the gym followed by a few tinnies of the Leuven nectar to was down the Lettuce wraps, Chicken foo yung, special Chow mein and prawn cracker restorative, post training, replenishing, slap up feed !

"Most people come to Mumbles to lose - I didn't!"

(That's right, I have now seen Rocky Balboa!)

breakfast: porridge with honey
snack: bio yoghurt
lunch: tuna and salad
snack: milk, almonds, apple
dinner: chicken, potatoes, parsnips
weight: 13 stone 9
booze: 0 kcal

Swimming

500m while Ben had his lesson. I'm taking a lesson at half past eight on Monday evening.

It's my way or the Subway !

Replete with an extra large Italian herb loaf with two types of salami, ham, double cheese, extra chillies and all the trimmings, sub of the day, lining my stomach I think it only appropriate to make today the first time I attempt the full virtual Triathlon !
If I succeed I will treat myself by continuing my gastronomic excesses all washed down with a bottle or two of the rather punchy Merlot which I find in my possession.
If that does not spur me to succeed ain't nothing will !

breakfast: porridge with honey
lunch: ham with tomato and celery pasta sause
coffees: 5 pre meeting stress boost
stellas: 5 post meeting stress release
dinner: chicken kebab and 3 marshmallows
weight: 13 stone 9
boose: 1,500 kcal

Fiscal commitment

In line with Nick's trip to "Triandrun" at the weekend I made the trip to tesco's today to stock up on goodies for the challenge.

1. Bicycle puncture repair kit - £1.
2. Spiral sealed in fully water and rust resistant steel cable lock with bicycle mount and 2 double lock keys - £1.
3. Advanced adult polycarbonate lensed fully moulded, adjustable swim goggles with a fashionable, youthful design and comfort fit with perfect seal eyecups - £1.

£1,400 Carbon rims for the pushbike sir ?? I would think not !

I didn't do any training to speak of but there is always tomorrow.

Running

6km @ 9km/h treadmill
quick stretch

Road to recovery

Still exhausted from my weekend I was cajoled into going to the gym direct from work last night.
Running 5Km hill setting level 5 at 9.0Kmh was harder than I anticipated and I tactically had to slow the treadmill at its steepest incline while I guzzled water as slowly and time consumingly as I could until the hill dissapeared.
Thereafter some pool work - once again concentrating on form as I cannot yet get anywhere near the distance required for the challenge.
One spot of bad news was that I discovered that the temperature in the national pool is dropped for competitions and events such as triathlons so it will be as cold as the sea on the day itself. Just when my body feels like it needs to soak in a warm bath it will be flung into the cold Knap of my youth!!!

breakfast: 2 eggs scrambled with a chili, mango juice
snack: bio yoghurt
lunch: baked potato, tuna, leaf salad.
coffees:3
dinner: pasta with celery and tomato sauce
snack: milk, almonds, grapefruit
weight: 13 st 9
booze: 0 kcal

Cycling

24 km execrcise bike hills level 8, about an hour and a quarter and 800kcal.
superset pull ups and dips, 3x10 each, body weight minus 15kg.
stretching.

I need to get some cycling shorts or it'll be "let' start building some hurtin' bums", to paraphrase Rocky Balboa.

Excess Baggage

Still recovering from the weekend excesses ! Friday, Saturday and Sunday dedicated to an orgy of libertine alcohol and food redistribution ! Yesterday I popped in to the gym but could manage no more than a brisk walk and a short rotation on the bike. One weekend seems to have destroyed all the good work I had put in !! Bugger !!

On Saturday morning I took the pushbike to the Mumbles and rode the course. It was essentially flat ( apart from one section of BMX ramps which I attempted to my folly and came a cropper !) yet I was surprised how strenuous I found it. Surprised that is until I checked the tyre pressure. It should be over 60psi, it was just under 16psi. They are pumped now, I just hope that was the explanation for the ardour of the course rather than extremely poor core stability !

Gym tonight to regain that which I have lost !

breakfast: porridge made with water
snack: bio yoghurt
lunch: sping onion 2 egg omelette and two sticks celery
snack: bio yoghurt
dinner: baked sweet potato with cheddar and salsa, pear
coffees: 1
weight: 13st 11
booze: 0 kcal

Swimming

500m lunchtime followed by a few stretches.

breakfast: sweetcorn fritters
lunch: burger with tomato salad
dinner: burger then profiteroles
13stone 13
1,374kcal booze (but we did win the quiz)

Running and Stretching

Only time for a 4km run and a few stretches between dropping off the New Ninja Bomber and pub quizzing. Not that I'm complaining.

Monday and Wednesday are looking a bit tricky for training opportunities as well unless I get it in very early in the morning.

lunch: chicken and broccoli lattice
dinner: sweetcorn fitters with chorizo, kiwiburger and sweet potato fries.
13 stone 13
say 1,300 kcal booze

Today Part II

45 mins level 11 on the exercise bike.

Ben and I went to Triandrun earlier. If I was to start indulging my equipment fetish there I'd turn up in April looking like some hybrid of the Borg and the Gimp from Pulp Fiction.

£1,400 carbon rims for your pushbike anyone?

Swimming

A quick 500m before picking up the New Ninja Bomber

breakfast: two wheatabix and semi skimmed milk
lunch: KFC two piece meal with coleslaw and diet Pepsi (blame Garfield for being shut)
dinner: chicken dhansak, sag aloo, pilau rice (blame Colliers Wood Tandoori for being open)
926kcal booze
14 stone dead

Triandrun

I'm back from my regular stint with Gordon, personal trainer to the stars plus li'l ol' me.

Due to some sort of diary confusion, he was still working with another client when I bowled up, so I did half an hour on the treadmill before my session with him and I'm therefore finished for the day.

One thing that he mentioned in passing is that there is a specialist triathlon shop just up the road in Wimbledon. I've had a quick look at the website (http://www.triandrun.com/) and that definitely looks like a must visit.

Gazing more in sorrow than in anger at my belly, he also announced that he's written out a diet for me. It a complete description of three meals and two snacks a day for five days.

I can't start it this weekend as I have dinner guests on Saturday and I'm pub quizzing on Sunday evening, but it does fit nicely into next week's Monday to Friday slot as I can come off it to watch the rugby next Saturday after our trial run in Swansea.

I promise to do it exactly and publish the diet and results here.

The following "avoid at all costs" list is on the front page; alcohol, ice cream, mayonnaise, pickles, low fat spreads, salted butter, tomato ketchup, ready sauces and gravy mixes.

A teetotal work week awaits then. By my own estimate I consumed 7,492 kcal in booze over the last seven days. Not good if one pound of body weight is equivalent to 3,500.

Grinding them out

Guilt drove me to the gym this lunchtime.
9Km on some weird personal trainer setting which should have taken me 10Km but sent me to cooldown after an hour at 9Kmh ?
La Moto ( Steve ) and I have organised a bicycle jaunt along the seafront in Mumbles tomorrow morning early doors.
Later in the evening I will try out Fondue with lashings of wine and chat which should set us up royally for The Millers Tavern at midday Sunday for a pre and post match de-brief interrupted only by a wander to the Millennium for what promises to be a very fine showdown.
Guilt drove me to the gym, pride will shortly be driving me to the pub ! ( Via the cashpoint )

breakfast: tin sardines on two slices of wholemeal toast, tangerine
lunch: KFC Zinger Tower Burger: 714 kcal, 66. 7g carbs, 34.2g protein, 35.1g fat, 1.6g sodium
dinner: chicken and sweetcorn curry with rice
14stone exactly
1592 kcal booze

Swimming

Swam 500m while Ben had his lesson. Also booked Ian, his teacher, up for a half hour lesson for me, 8pm Monday week.

Doldrums

Cardiff to Newport this morning to see a bunch of clients. I was later than I anticipated leaving the office so I never had the time to nip to the gym en route to the Swansea office.
I have neglected eating and my plans for going for a run after work have also been scuppered so today is an unscheduled day of recuperation though I have not done any exercise since 6.30 yesterday morning !
I think a nourishing curry and a bottle or two are what the doctor will order for this evening ! That should provide me with sustenance and energy enough to get to the gym or pool before work tomorrow or at lunchtime.
Here is to getting back on track !
Cheers.

660kcal booze
13 stone 13
breakfast: bacon & tomato baguette from cafe
lunch: Sainsbury cheddar and apple baguette (601kcal), melon selection 52kcal
Dinner: Nihari and Naan.