Training Schedule (last 30 days and next 14 days).....07/Jan/2014
TimHJRogers@gmail.com Mob 07797 762 051
My training log and plan...
Click here for Previous 30 days
Click here for Next 14 days
TODAY
Tue 07/Jan/14
Swim: 1600 mts 0.5 hrs 4x400s swim, paddle, pull, swim felt strong and fast
Gym: 0.5 hrs gym work after spinn
AVERAGE OVER 7 DAYS Hours:12.38
Row Km=11
Swim Meters=1600
Bike Miles=72
Run Miles=6
Gym Hours=4.5
Wed 08/Jan/14
Bike: 16 miles 0.941176470588235 hrs BodyRox 5:45pm class
Run: 4 miles 0.5 hrs Easy run, build up
Swim: 2500 mts 1 hrs 6:30am pool swim?
AVERAGE OVER 7 DAYS Hours:14.32
Row Km=11 Swim Meters=4100 Bike Miles=88 Run Miles=10 Gym Hours=4
Thu 09/Jan/14
Swim: 2500 mts 1 hrs 6:30am pool swim?
AVERAGE OVER 7 DAYS Hours:15.32
Row Km=11 Swim Meters=6600 Bike Miles=88 Run Miles=10 Gym Hours=4
Fri 10/Jan/14
Run: 4 miles 0.5 hrs Easy run, build up (later become hills or fartlek)
Swim: 2500 mts 1 hrs 6:30am pool swim?
AVERAGE OVER 7 DAYS Hours:15.82
Row Km=0 Swim Meters=9100 Bike Miles=88 Run Miles=14 Gym Hours=4
Sat 11/Jan/14
Bike: 50 miles 2.94117647058824 hrs 8:00am velo/club ride
Gym: 0.5 hrs gym work at home
Run: 4 miles 0.5 hrs Easy run, build up (later become hills or fartlek)
AVERAGE OVER 7 DAYS Hours:15.26
Row Km=0 Swim Meters=9100 Bike Miles=98 Run Miles=18 Gym Hours=3.5
Sun 12/Jan/14
Bike: 30 miles 1.76470588235294 hrs 8:00am velo/club ride
Gym: 0.5 hrs gym work at home
Run: 9 miles 1.2 hrs Easy run, build up (later become log steady run)
AVERAGE OVER 7 DAYS Hours:15.23
Row Km=0 Swim Meters=9100 Bike Miles=128 Run Miles=21 Gym Hours=1.5
Mon 13/Jan/14
Bike: 32 miles 1.88235294117647 hrs FitnessFirst 5:30pm and 6:30pm class
Run: 4 miles 0.5 hrs Easy run, build up
AVERAGE OVER 7 DAYS Hours:15.73
Row Km=0 Swim Meters=9100 Bike Miles=128 Run Miles=25 Gym Hours=1.5
Tue 14/Jan/14
Gym: 0.5 hrs gym work after spinn
Swim: 1500 mts 1 hrs 6:30am pool swim?
AVERAGE OVER 7 DAYS Hours:16.23
Row Km=0 Swim Meters=9000 Bike Miles=128 Run Miles=25 Gym Hours=1.5
Wed 15/Jan/14
Bike: 16 miles 0.941176470588235 hrs BodyRox 5:45pm class
Run: 4 miles 0.5 hrs Easy run, build up
Swim: 2500 mts 1 hrs 6:30am pool swim?
AVERAGE OVER 7 DAYS Hours:16.23
Row Km=0 Swim Meters=9000 Bike Miles=128 Run Miles=25 Gym Hours=1.5
Thu 16/Jan/14
Swim: 2500 mts 1 hrs 6:30am pool swim?
AVERAGE OVER 7 DAYS Hours:16.23
Row Km=0 Swim Meters=9000 Bike Miles=128 Run Miles=25 Gym Hours=1.5
Fri 17/Jan/14
Run: 4 miles 0.5 hrs Easy run, build up (later become hills or fartlek)
Swim: 2500 mts 1 hrs 6:30am pool swim?
AVERAGE OVER 7 DAYS Hours:16.23
Row Km=0 Swim Meters=9000 Bike Miles=128 Run Miles=25 Gym Hours=1.5
Sat 18/Jan/14
Bike: 50 miles 2.94117647058824 hrs 8:00am velo/club ride
Gym: 0.5 hrs gym work at home
Run: 4 miles 0.5 hrs Easy run, build up (later become hills or fartlek)
AVERAGE OVER 7 DAYS Hours:16.23
Row Km=0 Swim Meters=9000 Bike Miles=128 Run Miles=25 Gym Hours=1.5
Sun 19/Jan/14
Bike: 30 miles 1.76470588235294 hrs 8:00am velo/club ride
Gym: 0.5 hrs gym work at home
Run: 9 miles 1.2 hrs Easy run, build up (later become log steady run)
AVERAGE OVER 7 DAYS Hours:16.23
Row Km=0 Swim Meters=9000 Bike Miles=128 Run Miles=25 Gym Hours=1.5
Mon 20/Jan/14
Bike: 32 miles 1.88235294117647 hrs FitnessFirst 5:30pm and 6:30pm class
Run: 4 miles 0.5 hrs Easy run, build up
AVERAGE OVER 7 DAYS Hours:16.23
Row Km=0 Swim Meters=9000 Bike Miles=128 Run Miles=25 Gym Hours=1.5
Tue 21/Jan/14
Gym: 0.5 hrs gym work after spinn
Swim: 1500 mts 1 hrs 6:30am pool swim?
AVERAGE OVER 7 DAYS Hours:16.23
Row Km=0 Swim Meters=9000 Bike Miles=128 Run Miles=25 Gym Hours=1.5
Mon 09/Dec/13
Bike: 32 miles 1.88235294117647 hrs FitnessFirst 5:30pm and 6:30pm class
Gym: 1 hrs gym work at home
Run: 4.375 miles 0.7 hrs 7K in 42mins at 6min per 1k
AVERAGE OVER 7 DAYS Hours:12.27
Row Km=0 Swim Meters=6200 Bike Miles=78 Run Miles=8.38 Gym Hours=2
Tue 10/Dec/13
AVERAGE OVER 7 DAYS Hours:11.52
Row Km=0 Swim Meters=4200 Bike Miles=78 Run Miles=8.38 Gym Hours=2
Wed 11/Dec/13
Bike: 16 miles 0.941176470588235 hrs BodyRox 5:45pm class
Gym: 0.2 hrs 30dips 20chins
Swim: 3000 mts 1 hrs feel good 400s as swim, paddle, then tri club 4x50s drill, 4x50s kick, 10x100 in 1:37 off 2min, then 400 pull, FEEL GOOD!
AVERAGE OVER 7 DAYS Hours:11.72
Row Km=0 Swim Meters=7200 Bike Miles=78 Run Miles=8.38 Gym Hours=1.2
Thu 12/Dec/13
Gym: 1.5 hrs bikram
Run: 9 miles 1.2 hrs run
AVERAGE OVER 7 DAYS Hours:13.67
Row Km=0 Swim Meters=5200 Bike Miles=78 Run Miles=17.38 Gym Hours=2.7
Fri 13/Dec/13
AVERAGE OVER 7 DAYS Hours:12.92
Row Km=0 Swim Meters=3000 Bike Miles=78 Run Miles=17.38 Gym Hours=2.7
Sat 14/Dec/13
Bike: 55 miles 3.23529411764706 hrs 8:00am velo/club ride
Gym: 0.75 hrs gym work at home
AVERAGE OVER 7 DAYS Hours:13.91
Row Km=0 Swim Meters=3000 Bike Miles=103 Run Miles=13.38 Gym Hours=3.45
Sun 15/Dec/13
Gym: 1.5 hrs yoga (missed gym work at home)
Run: 8.375 miles 1.2 hrs 7K in 42mins at 6min per 1k, then 4m run to Gorey and back once I was warmed up and less sore!
AVERAGE OVER 7 DAYS Hours:15.11
Row Km=0 Swim Meters=3000 Bike Miles=103 Run Miles=21.75 Gym Hours=4.95
Mon 16/Dec/13
Bike: 32 miles 1.88235294117647 hrs FitnessFirst 5:30pm and 6:30pm class
Gym: 0.25 hrs stretching after spinn
AVERAGE OVER 7 DAYS Hours:13.66
Row Km=0 Swim Meters=3000 Bike Miles=103 Run Miles=17.38 Gym Hours=4.2
Tue 17/Dec/13
Bike: 16 miles 0.941176470588235 hrs BodyRox 5:45pm class (COVER)
Swim: 2000 mts 0.75 hrs 6:30am 400swim, paddle, pull,swim, paddle
AVERAGE OVER 7 DAYS Hours:15.35
Row Km=0 Swim Meters=5000 Bike Miles=119 Run Miles=17.38 Gym Hours=4.2
Wed 18/Dec/13
Bike: 4 miles 0.235294117647059 hrs BodyRox 5:45pm class (quiet class so did weights)
Gym: 0.7 hrs 30dips 20chins and then crossfit stuff incl (bar deadlift, clean and press 3 x 10)(dumb dead, clean and press 3 x 10)(curls 3 x 20)
Swim: 1400 mts 0.7 hrs late swim
AVERAGE OVER 7 DAYS Hours:14.84
Row Km=0 Swim Meters=3400 Bike Miles=107 Run Miles=17.38 Gym Hours=4.7
Thu 19/Dec/13
Gym: 1.5 hrs bikram
AVERAGE OVER 7 DAYS Hours:13.64
Row Km=0 Swim Meters=3400 Bike Miles=107 Run Miles=8.38 Gym Hours=4.7
Fri 20/Dec/13
AVERAGE OVER 7 DAYS Hours:13.64
Row Km=0 Swim Meters=3400 Bike Miles=107 Run Miles=8.38 Gym Hours=4.7
Sat 21/Dec/13
Bike: 18 miles 1.05882352941176 hrs BodyRox 10am class (COVER) - felt really rough, tired, exhausted
Gym: 0.7 hrs gym work at BodyRox
AVERAGE OVER 7 DAYS Hours:11.42
Row Km=0 Swim Meters=3400 Bike Miles=70 Run Miles=8.38 Gym Hours=4.65
Sun 22/Dec/13
Gym: 1 hrs 2 x Cosgrove Evil 8 6sets, 6reps, 20kg bar
AVERAGE OVER 7 DAYS Hours:9.72
Row Km=0 Swim Meters=3400 Bike Miles=70 Run Miles=0 Gym Hours=4.15
Mon 23/Dec/13
Bike: 16 miles 0.941176470588235 hrs FitnessFirst 5:30pm only
Gym: 1 hrs HiiT with Dan G, then weights after spinn, incl plyometric and cosgrove.
AVERAGE OVER 7 DAYS Hours:9.53
Row Km=0 Swim Meters=3400 Bike Miles=54 Run Miles=0 Gym Hours=4.9
Tue 24/Dec/13
Run: 12.875 miles 1.7 hrs 7K in 42mins at 6min per 1k, then 8.5mile in 1hr 2mins.
AVERAGE OVER 7 DAYS Hours:9.54
Row Km=0 Swim Meters=1400 Bike Miles=38 Run Miles=12.88 Gym Hours=4.9
Wed 25/Dec/13
Swim: 100 mts 0.2 hrs christmas swim 10.2 degrees
AVERAGE OVER 7 DAYS Hours:8.1
Row Km=0 Swim Meters=100 Bike Miles=34 Run Miles=12.88 Gym Hours=4.2
Thu 26/Dec/13
Row: 10 kilometers 1 hrs Boxing Day Row
Gym: 1 hrs cosgrove evail8, kettle, calves
Note: Thursday 26/Dec - 08 00 - CCCBoxing Day dash 5m TTLa Pulente
AVERAGE OVER 7 DAYS Hours:8.6
Row Km=10 Swim Meters=100 Bike Miles=34 Run Miles=12.88 Gym Hours=3.7
Fri 27/Dec/13
Swim: 2000 mts 0.8 hrs 5x400s as swim, paddle, pull, swim, paddle
AVERAGE OVER 7 DAYS Hours:9.4
Row Km=10 Swim Meters=2100 Bike Miles=34 Run Miles=12.88 Gym Hours=3.7
Sat 28/Dec/13
Gym: 2 hrs might try cross fit??
Run: 9 miles 1.2 hrs Easy run, build up (later become hills or fartlek)
AVERAGE OVER 7 DAYS Hours:10.84
Row Km=10 Swim Meters=2100 Bike Miles=16 Run Miles=21.88 Gym Hours=5
Sun 29/Dec/13
Bike: 40 miles 2.35294117647059 hrs tony w ride, got puncture and had to stop at zoo
Gym: 1 hrs gym work at home
kayak: 9 mts 1.5 hrs st caths and back
AVERAGE OVER 7 DAYS Hours:14.69
Row Km=10 Swim Meters=2100 Bike Miles=56 Run Miles=21.88 Gym Hours=5
Mon 30/Dec/13
Bike: 16 miles 0.941176470588235 hrs FitnessFirst 5:30pm
Gym: 0.5 hrs morning yoga
AVERAGE OVER 7 DAYS Hours:14.19
Row Km=10 Swim Meters=2100 Bike Miles=56 Run Miles=21.88 Gym Hours=4.5
Tue 31/Dec/13
Run: 7 miles 1 hrs run to daisy hill then 8reps and run back
AVERAGE OVER 7 DAYS Hours:13.49
Row Km=10 Swim Meters=2100 Bike Miles=56 Run Miles=16 Gym Hours=4.5
Wed 01/Jan/14
Gym: 0.5 hrs cosgrove evail8,
AVERAGE OVER 7 DAYS Hours:13.79
Row Km=10 Swim Meters=2000 Bike Miles=56 Run Miles=16 Gym Hours=5
Thu 02/Jan/14
AVERAGE OVER 7 DAYS Hours:11.79
Row Km=0 Swim Meters=2000 Bike Miles=56 Run Miles=16 Gym Hours=4
Fri 03/Jan/14
Row: 11 kilometers 1 hrs Had a couple of days rest with a cold and couldn't face the weather so went on the rowing machine. 10k in 37:25, which ranks No8 in the World for < 75kg age-group. It's a long way off my PB (36:44 in 2009), but not bad considering I haven't rowed for ages. The weight adjusted time (allowance for only being 73kg) is 33:20. VO2Max calc (which used to be 67) now 63ish. Anything above 53 is considered excellent. I should maybe think about doing some rowing this year!
AVERAGE OVER 7 DAYS Hours:11.99
Row Km=11 Swim Meters=0 Bike Miles=56 Run Miles=16 Gym Hours=4
Sat 04/Jan/14
Bike: 40 miles 3.5 hrs Mountain Bike with Ryan
Gym: 1 hrs 4:00pm Gym
Chest Press 2x16kg kettle, 12,12,10,8,6,12,12
Shoulder Press 2x10kg dumb, 12,12,10,8,6,12,12
Back 1Arm Row 22.5kg dumb, 12, 25kg 12,10,8,6,12,12
Tricep Extn 16kg kettle, 12,12,10,8,6,12,12
Bicep Curls 2x14kg dumb, 12,12,10,8,6,12,12
Cool-dn
AVERAGE OVER 7 DAYS Hours:13.29
Row Km=11 Swim Meters=0 Bike Miles=96 Run Miles=7 Gym Hours=3
Sun 05/Jan/14
Gym: 2.5 hrs 11am Bikram yoga 4pm Gym work
Run: 6 miles 1 hrs 2mile warm-up 20mins
8xRue de Garenne (hill opposite Gorey castle)
Going off 3mins x 8 = 24mins
1:48, 1:46, 1:46, 1:38, 1:38, 1:36, 1:36, 1:34
2mile warm-down 16mins
2mile warm-up 20mins
8xRue de Garenne (hill opposite Gorey castle)
Going off 3mins x 8 = 24mins
1:48, 1:46, 1:46, 1:38, 1:38, 1:36, 1:36, 1:34
2mile warm-down 16mins
AVERAGE OVER 7 DAYS Hours:11.94
Row Km=11 Swim Meters=0 Bike Miles=56 Run Miles=13 Gym Hours=4.5
Mon 06/Jan/14
Bike: 32 miles 1.88235294117647 hrs FitnessFirst 5:30pm and 6:30pm class
AVERAGE OVER 7 DAYS Hours:12.38
Row Km=11 Swim Meters=0 Bike Miles=72 Run Miles=13 Gym Hours=4