Sunday, March 18, 2018


Today's number of bike reps (30/30s). Pretty good session. Good burn.

On other matters I wasn't expecting so much of the white stuff. A surprising 5-10cm. And as the snow came down I got to looking over my maps - as one does when one's housebound. Okay, that's bollocks - the housebound bit, not the looking over my maps. I really must get back fit so I can revisit all those great places out there in the wilderness.

Saturday, March 17, 2018

Back Up To Speed

I was back up on 16kph today. Eight reps at 30/45 and 4% elevation. Felt okay. I was keeping up with pace rather than battling not to slide off the back...

Friday, March 16, 2018

Fifteen Felt Easier

Fifteen reps on the treadmill today. Thirty seconds on with 45 seconds recovery. It felt much easier than the sessions a few weeks ago. Oddly easy. I need to nudge up the effort factor... Put in ten 30/30 bike reps yesterday but didn't bother to write home about it.

And now it's time to bunker down as that pesky Putin fires in another salvo. Not content with the beast from the east or the Salisbury chemical attack he's sending in the beast II - lock up your bread and milk...

Sunday, March 11, 2018

Feeling Like Igor...

As I shuffle around with a stiff neck and aching shoulders. I've not been able to HIIT it today. That's down to using the rucksack yesterday for the first time in ages. It wasn't particularly heavily loaded but I guess you move differently when you're packing. Anyway it's no good for hitting the treadmill.

Saturday, March 10, 2018

Plenty Of Layers

It's a nasty job but somebody's got to do it. Today, having volunteered a while ago to marshal check point one, Tour of Torpantau fell race, it was time to make the payment. The weather was not pleasant - slight understatement - but a promise is a promise, and wearing plenty of layers I headed up to Fan y Big from the race HQ -  the forest car park.

I took a slightly wonky route across the expanse but got there in the end. Fortunately, as it turns out, the slightly wonky route meant I wasn't waiting longer than necessary, sat, as I was, at the summit in the wind and rain. Having said that, I was up there about an hour before the sweeper came through and I was relieved of duty.

After the return slog across the top I got back down to the car in good order and with all those layers I wasn't cold or even that wet - at least on the inside. I was glad to put on a fresh set of clothes though before heading home.

Thursday, March 08, 2018

Ten Not Quite Of The Best

Yes, ten somewhat random reps on the treadmill this evening. I couldn't quite make up my mind just exactly what the session was meant to be. In the end I ran ten reps of between 30 and 45s with 75 to 90s recovery at a pace of 14 to 16kph and the elevation set at 4% - about the only thing that wasn't random...

Tuesday, March 06, 2018

Slightly Slacking...

I've been found a bit lacking over the last few days. Managed a couple of  bike HIIT sessions including ten 30/30s reps today and five 60/60s on Sunday. Need to step things up a bit...

Saturday, March 03, 2018

A Bit Tough Going Today

Pretty standard fair today. Eight rowing intervals, 30/30 followed by just five 60/90s reps on the treadmill. It was a bit lack lustre if the truth be told.

Sunday, February 25, 2018

That Got The Heart Pumping

Eight reps 30/30s on the rower followed by five reps 30/30s on the bike. I was dying on the last couple of reps.  Feels like it's doing me good though - something that takes that much effort has to be doing me good, right?...

Saturday, February 24, 2018


A session of eight 60s reps at 15kph with two minutes recovery and the elevation kept at my now normal level of 4%. I'm slowly starting to edge the sessions out. A little longer. A little faster. A few more reps. It's going in the right direction.

Friday, February 23, 2018

Short and Sharp

Steady session to end the work week. 20 minutes on the bike with five efforts to finish followed by a sharp hiit on the treadmill. Twelve reps 30s/30s at 14kph and 4% elevation. 

Tuesday, February 20, 2018

Breathing Deeply

I definitely feel over the wheezing. Six 30/30s rowing reps followed by six 30/30s bike reps. Didn't feel like I was going to die tonight. Still a hard workout though, just didn't need to gasp for breath come the final few reps.

Sunday, February 18, 2018

That Was Hard Work

Not a long session but long enough - and not to mention lung busting. I decided to edge up the rep duration to 60s and aimed to run ten at 16kph on a 4% elevation with 90s recovery. It ended up being a starting rep at 14kph followed by four at 16kph and a final one at 14kph for six in total with the recovery slipping out to 120s. Even then I had to step off the treadmill after completing the rep to let the speed drop before getting back on. Didn't expect the extra fifteen seconds to make it that much harder work! I finished the session with 5 reps on the bike, 30/30s and got the burn good.

When I read the session back and recall what I used to be able to run... Well, it's not worth thinking about. The here and now is all that matters for now. So anyway, although I'm not feeling completely unwheezy, I think I'm over the worst of it. Hopefully more training tomorrow...

Saturday, February 17, 2018

Training Didn't Quite Make The Earth Move

I'm still feeling a bit wheezy but after having given the training a miss yesterday I felt I needed to do some today - however poor it might turn out to be.

The session today was 10 reps of 45/75s at 14kph with 4% elevation. I wasn't sure if I'd complete as after the first couple I was really puffing, sucking in the air to recover but oddly it got easier through the session. I finished with a ten minute warm down on the bike.

It wasn't till an hour after training I read there'd been an earthquake. On checking my start time I can confirm it wasn't me that caused the earth to move - that happened a few minutes prior to my session starting.

Thursday, February 15, 2018

Feeling Wheezy

Been feeling a little bit wheezy the last couple of days, hence no HIIT - until today. Didn't want to miss another day so I tried a burst on the rower followed by a burn on the treadmill. Except after really struggling on the rower - 6 reps 30/30s - I decided to HIIT the bike instead of the treadmill and subsequently struggled there too - 5 reps 30/30s. I don't feel unwell. I just almost feel like coughing but without actually coughing. Tomorrow will be better.

Sunday, February 11, 2018

Trio Of Training

Five all out rowing reps, 30s/30s followed by six treadmill reps of 30s/60s at 14kph but with a further increased elevation of 10% and it all began with a solid thirty minute warm up on the bike. At the moment it's all about maximum variation. I don't want to get stuck repeating the same sets day in day out. It's got to help varying it up. So far so good.

Saturday, February 10, 2018

Slightly Different Again

More HIIT. Fourteen treadmill reps, 30s on, 45s off. Slightly slower at 14kph but with an increase in elevation to 6%. Good hard work. The 45s recovery was a good compromise between 30 and 60. Finished with 6 bike reps 30s/30s all out. Might try a run in the real world tomorrow...

Friday, February 09, 2018

A Bit Of Elevation

Well I have to say I'm surprised how much tougher a 4% elevation was for today's resumption of training, I was aiming for 10 treadmill reps of 30s on, 30s off at 16kph with that 4% elevation but couldn't sustain it. After four reps I had to increase the recovery - but on a positive note, I did increase the reps to try and compensate. So in the end the session was 4 reps of 30/30s and 8 reps of 30/60s.

Thursday, February 08, 2018

Well Deserved Rest Day?

After six good days, I'm flagging today so I decided a rest day is in order. And to treat myself for six good days I cooked up the ultimate filled omelette - a fish finger filled omelette - oh yeah, michelin eat your heart out...

Wednesday, February 07, 2018

Rowing Reps

Another short, sharp session - but certainly not effortless. Six, thirty second all out blasts with thirty seconds recovery. Died on the last rep.

(I'll admit I was aiming for eight but after the sixth, that was that).

Tuesday, February 06, 2018

Short And Sharp

So I made it to the treadmill. Ten short but sharp reps. Thirty seconds on, thirty seconds off at 16kph and I even braved a smidgen of elevation. Only 2% mind, but just enough to feel it.

The session was about right. I was just on the edge of not quite recovering before the next rep started. It's a far cry from what I could once run but I just need to keep plugging away for now and not worry about that.

Monday, February 05, 2018


Gave the treadmill a rest today but kept things going with seven 30s/30s all out bike reps. Should be back on the treadmill tomorrow - hopefully. Got a good burn and raised heart rate from the bike though, so it's all good.

Sunday, February 04, 2018

Day Three Of The HIIT Parade...

So far so good. Compared to a 45 minute plod, my new 30 minute routine, encompassing 12 minutes at high intensity, feels like I'm accomplishing more.

I've honed the session to 12 treadmill reps of 45s at speeds between 14 and 16kph with a 75s recovery. Now I'm not naive enough to think that the treadmill is anywhere near the same as real life speed but it still feels bastard hard for me at the moment. I'm aiming to run all of the reps at 16kph and then start edging up the elevation.

Then it's 5 bike reps of 30s all out at high resistance off a 60s recovery. My legs burn - which is the way it's meant to be. I'll probably nudge up the number of reps over time.

I'm hoping I can remain enthused enough to complete the session at least a few times a week - I'll brave putting a figure to that after I've managed a few sessions during the working week...

Sunday, January 28, 2018

Intervals Of A Sort

I decided to try and make my legs go a bit quicker than they would if I went for a plod. It was okay. Forty five minutes, 10 reps of 3 minutes at varying not hugely fast pace but faster, at least, than I've managed during my recent runs. It felt quite good to move a bit quicker. Going to try and incorporate this as a weekly session.

Sunday, January 21, 2018

Been Feeling A Bit Off Today

Didn't rise till late and been feeling tired all day. Suspect it could be an early night. Didn't manage a run, just thirty on the bike. Determined not to let the running dwindle out though.

Saturday, January 20, 2018

I'll Admit It...

I resorted to the treadmill as I couldn't face the rain. Just call me mr namby-pamby.

Sunday, January 14, 2018

Pootle Past The Ponds

My knee felt better but I wasn't confident to try and push out the distance further so I plotted a 6km loop over at Soudley Ponds. Never run there before. It's part of my attempt to keep my almost enthusiasm going by rooting out new routes where I've not run before.
Anyway, to quote my new catchphrase, "it wasn't the greatest but at least I got out there". The knee started to twinge with about ten minutes to go so I was right not to attempt anything longer. I have a feeling this is going to take quite some time - I just hope my almost enthusiasm holds...

Saturday, January 13, 2018

Milling Around Again

So I didn't manage a real run today. My left knee is a bit painful. I'm suspecting jogging back from my marshalling point at Thursday's night race, wearing walking boots, probably wasn't the most sensible thing to do. I'm keen to keep the momentum going but without doing more damage so I did a kind of power walk on the treadmill with the elevation set a bit. Hopefully the knee won't be as sore tomorrow and I can get out into the forest.

Sunday, January 07, 2018

A Go On The Roads...

and my legs are hurting. Longest run so far but my legs gave up the ghost in the last few kilometres. It's another run done though.

Saturday, January 06, 2018

Pootle Complete...

So I managed to keep lethargy at bay and got out to complete operation pootle. I managed - yet again - to pick a short section of unimaginable bogginess amongst what was otherwise mostly solid terra firma. (Okay, it wasn't that unimaginable but it was slippy as a Hagfish whose slime glands had cranked into overdrive).

Overall, it was the first run during the last week where I very nearly almost felt like I actually managed to run a bit here and there. Granted, the last 2-3km being slightly downhill helped a lot, but even so, it felt pretty good.

Friday, January 05, 2018

Operation Pootle... recommence tomorrow but I'm expecting it to be a chilly one. A loop in the central forest this time.

Wednesday, January 03, 2018

Run Of The Mill...

Okay, so not exactly out and about but a go on the treadmill is better than nothing. Hopefully soon I will have the mojo to venture forth into the dark, damp, gloom that is a winter evening. I can still feel a bit of soreness in my left itb so I'm not going to run before I can walk, so to speak. Finished with a short warm down on the exercise bike.

Monday, January 01, 2018

Soggy In Places

Still more of a walk than a run, number two complete [snigger]. There were a few very boggy sections on the route despite planning what I thought would consist reasonably firm going. Oh well, at least I stayed dry again - apart from the feet.