Various

500m in pool.
self-myofascial release (phnnarr)
half hour exercise bike, hills level 10
stretching
sit ups, pull ups, dips

Good Heart

Went for a jog when I woke up. I'm definitely not a morning person when it comes to exercise. Since I've got the Garmin I've noticed that my heartrate is always higher for the first half mile before settling down to a steady level. I wonder why that is?

Yesterday's Fuel
breakfast: mushrooms and bacon with toast.
snack: yogurt
lunch: chicken leg, vegetable rice with diced tomato and mayonnaise followed by banana
snack: apple
dinner: chicken stir fried with brocoli and carrots chinese style
snack apple
booze: none
weight: 13 st 9

Intense

Back from an hour or so with Gordon. Intense six minute bike and running sessions interspersed with floor exercises. I wasn't quite vomiting, but I was definitely bringing up something on the phlegm/bile border.

Yesterday's Fuel
breakfast: bubble and squeak with fried egg.
snack: yoghurt
lunch: jerk pork with vegetable rice and sweet chilli sauce
snack: apple
dinner: chicken biriani
snack: grapes
weight: 13 st 10
booze: none

Swimming

Did 625m in the pool while Ben had his lesson. I did the last 5 25m lenghths as sprints. This is absolutley shattering and a reminder not to go off too quickly come the event.

Running

5km on the treadmill starting at 9km/h and working up to 11km/h, then stretching.

Yesterday's fuel
breakfast: ham and 2 egg omelette toasted sandwich
snack: pear
lunch: tuna and coleslaw
snack: yoghurt
dinner: cottage pie and courgette
snack: bread 'n dripping
weight: 13 st 11
booze: none

Ale-ing and Failing

Booze : Some
I have decided that mental preparation is just as important as physical preparation when tackling a Triathlon, even a Wednesday afternoon, school sports one.
This, of course, is a complete fallacy. Nevertheless it was with this in mind that I hopped out of the office yesterday, skipped home for a swift powder of the beak and jumped over to the Barn !

I ran to the bar, Steve "The Bike!" popped over ( looking rather fetching in his new Stormtrooper-esque, Darth Vader helmet ) then we drank until our eyes and minds were swimming. Now that is a virtual Triathlon worth completing !

There is such a thin line between clever and stupid

Is my life imitating art Mr Tufnel ?

Resistance is futile

I decided to alternate my aerobic exercise with some resistance training today.

Thus three heavy sets of 10 each for:

• leg press
• bench press
• deadlift
• barbell shoulder press
• pull ups
• barbell rows
• incline sit ups

then stretching.


Yesterdays Fuel
breakfast: porridge
lunch: BLT baguette and coffee
snack: fuel up power bar, apple
dinner: cottage pie
snack: apple
weight: 13 st 11
booze: none

Volte Face Post Script

It is such a nice day, it would be such a shame to waste what is left of the sunshine exercising.
Perhaps a refreshing beer outside the pub would be time better spent ?

When did life get so hectic ?

Time refuses to stand still and at the moment events are cropping up all over the shop !
Knuckle down, that is the answer, knuckle down to do some training. Stop being distracted and take the leap of the faithful man.
Gym tonight - No Matter What !
Then again, I am not sure that I rinsed all the soap out of my hair this morning and there is tea to cook and that pile of ironing ! I curse that I have started that new book, a real page turner ! Seems an age since I have been to the pub and there are plans to make for the weekend festivities. Shit, I have also yet to get Jo her pressies for the weekend and tonight could be an opportunity ?
Only time will tell !

Stronger, Faster, Smarter?

Did 12 km hills on the exercise bike - hills level 9 - then stretched my hamstrings and did three sets each of dips and pull ups.

Newsweek says that this should be making me brainier.

Yesterday's Fuel
breakfast: sausage, fried tomatoes, toast
snack: yoghurt and grapes
lunch: tuna and mixed bean salad in chilli sauce
snack: apple
dinner: Fish and Pineapple Thai red curry and naan bread.
weight: 13 st 12
booze: none

Booze : None...

..Well, come on, it is 9 O'clock in the morning !!!
I actually trained on Friday but my exertions were hampered by the belly full of booze I was carrying from Thursday night !
Saturday and Sunday were 'rest days' which left me hungry for exercise on Monday morning.
After dropping Jazzy B to nursery I dived over to the Cardiff Esporta and attacked the equipment with very little in the way of vigor. The thought of Nick getting stronger whilst squatting in the gym eventually spurred me on.
Ended up completing 4Km on the treadmill, 20 minutes on the Cross Trainer, 10 mins reading the paper whilst tuning my core stability by sitting on a gym ball all the while. This was followed by pull ups and dips ( just tipping the hat to Nick for those ) then a little cycle work which set the scene for a steam and a soak.
No Swim but by that stage I was shattered and it was time to collect Jazz in any event.
I wonder what lays in store for me today ?

Swimming

Did a crafty 500m in the pool lunch time, even though I'd been out pounding the streets this morning.


Looking at my heartrate profile for this morning's run - see the pie chart above. It seems to me that, although I was taking it easy, I was at pretty much the ideal effort level for a man of my age.

It was early in the morning ...

I finally managed an early morning 3 mile jog, which is remarkable when you consider that the clocks went forward this weekend so it was really an hour earlier than my alarm clock said.

Yesterday's Fuel
breakfast: sausages, roast tomatoes, toast
lunch: spicy lamb and vegetable fried rice
snack: yoghurt and banana
tea: jerk pork and coleslaw
snack: apple
dinner: tuna, courgette, tomato frittata
weight: 13 st 11
booze: none

Real Life Intrudes

Did 12 miles on the pushbike this morning. Noticed that the front brakes are kaput and that I've mislaid U-Lock key.

Yesterday's Fuel
breakfast: sausages and roast tomatoes
lunch: jerk pork chop and coleslaw
snack: crisps
tea: spaghetti bolognaise
dinner: scotch egg, frittata, apple
booze: none
weight: 13 st 12

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 !