Weekly Weigh In

This week I lost 1 lb (0.4 Kg) and my % body fat decreased by 0.5% with my waist staying the same.

I pleased with the loss, as I had done less exercise than the previous week and had a few beers and a pizza at the weekend and some chips during the week. I think from the exercise I did the high intensity exercises helped.

Last Weeks Exercise

Last week I did over 9 hours of exercise which was made up of the following % by time.

Bike	23%
Run	22%
Walk	21%
Swim	19%
Cross	14%

These were fairly evenly spread out, although the walk could be less but is used as part of recovery from the other training sessions. The swim was a lot higher this week which was due to a few swims at the start of the week and my first lake swim of the year but this did not last until the end of the week. There was a couple of rest days at the end of the week which also affect my planned cycling due to the weather conditions, hopefully I will be able to do more cycling this week.

First Lake Swim of the Year

Tonight I finally did my first lake swim of the year!!

There was a lot of grey cloud around and some light rain was forecasted for later on with the temperature (form my car) was 14c and the water temperature was reported as 17.5c but I still decided to do the swim.

After finally getting my wet suit on with some help from a running and tri club mate who had just finished and I then went to the lake entry point were the support person was. With in a second of getting the water due to the cold temperature I could not catch my breath, feel my hands or feet and peed myself. After a few seconds of deep breathing to calm myself down I did a few breast strokes with putting my face in to the water a couple of times I was ok and headed off on the swim lap.

I was having a good swim I decided to do two laps of the lake instead of the planned one lap. I was relatively pleased with my time but had a few technical issue which I could work on in the pool.

Weekly Weigh In

This week I lost 1 3/4lb (0.8 Kg), surprisingly my % body fat increased 3% and and my waist down 1cm.

I felt my clothes were a bit loser by the end of the week but I was surprised by the % body fat increase but have been having a few biscuits each day at work this week. Although my weight loss was helped by the 14 hours of exercise which included 3 running races at the weekend.

Last Weeks Exercise

Last week my exercise was over 14 hours with a total of over 114 miles exercised. Which included a triple running race weekend and cycling to each race. Below is a breakdown by time.

Bike	33%
Run	23%
Walk	18%
Cross	18%
Swim	8%

This was a good amount and mixture of training, to improve this I need to do more swimming and less walking. Although my time was longest on the bike there where a lot more of these (gym and outside) and as part of brick sessions. My longest cycle ride was just 22 miles so this distance needs to be increased.

Triple Race Weekend

This weekend I did three running races with cycling to each race.

Yesterday I cycled to a 5km and strangely I had a fast time for me despite feeling not at a really fast pace. I then cycled about 12 miles to a 5 mile XC race. That was again at fast pace for me and even a sprint finish for th elast bit on the village playing field. I then cycled back luckily it was back wind.

Then today I did a longer warm up cycle of about 22 miles before doing a 10 mile running race. I would have liked to cycle further but I had to collect my race number on the day. The route I picked I saw a few miles of the run route on the way in to the village, which surprised me how undulating it was. The race I started at a fairly fast pace but slightly eased back on the bigger hills to conserve muscle strength for the end. It allowed me to pick up the pace in the last few miles and even more in the last half mile. My cycle and race nutrtion for the was ok and was fairly warm day.

The cycle back I took the more direct route and was a bit of a struggle in to a slight head wind and some sports of rain.

At both of the last races I did not have any of the food they had which included bbq, burgers, chips, ice-cream and tandoori, must be training harder now.

I was planning to do some lake swims on both days but I decided against that, it will have to wait until next week.

Weekly Weigh In

This week I gained 1 lb (0.45 Kg) with my % body fat down 0.5% and my waist down 0.5 cm.

I was not surprised by the weight gain due to the low level of exercise this week and my poor nutrition at the weekend at a football match and watching a lot of sport on TV.

Last Week's training

Last weeks training was just over 8 hours. This was made up of the the following by time.

Walk	39%
Bike	24%
Cross	17%
Run	13%
Swim	8%

This week had too high walking percentage compared to the rest of exercising, this needs to be corrected.