W/U 200m fs
100m bs
8 x 25m (off 30secs)
Drills 2 x 50m finger trail
2 x 50m Superman left side
2 x 50m Right side
2 x 50m switch switch
2 x 50m min/max (min arms max legs)
100m bs
M/S 300m fs
12 x 25m kick @ 60 secs
200m fs
8 x 25m kick @ 55 secs
100m fs
4 x 25m kick @ 50 secs
50m fs
2 x 25m kick @ 45 secs
W/D 300m choice
Tuesday, January 29, 2013
Sunday, January 27, 2013
26/01/2013 Weekend
Friday - 1 hour circuits class @Queens Sport
Saturday - Victoria Park Run #92 5km run in 20:01 (icy conditions)
- Short swim (+diving boards) 5 x 200m (100m arms with pullbuoy 100m fs)
- Gym - 10 min row (2.5km)
- 10 min cycles @250W
- Bench press 70kgs 3x10reps
- Squat 80kgs 3 x 10 reps
- Pull Ups 3 x 10 reps
- Tricep dips 3x10 reps
- Single arm dumbell rows 3 x 10reps each side
- Bicep curls 3 x 10 reps
- Tricep extensions 3 x 10 reps
- Leg Curls (hamstrings) 3 x 10 reps
- Leg extensions (quads) 3 x 10reps
Sunday - 1 hour Core workout class @Queens Sport
- 30min steady run + 5 x hill repeats 140m@10% incline
Saturday - Victoria Park Run #92 5km run in 20:01 (icy conditions)
- Short swim (+diving boards) 5 x 200m (100m arms with pullbuoy 100m fs)
- Gym - 10 min row (2.5km)
- 10 min cycles @250W
- Bench press 70kgs 3x10reps
- Squat 80kgs 3 x 10 reps
- Pull Ups 3 x 10 reps
- Tricep dips 3x10 reps
- Single arm dumbell rows 3 x 10reps each side
- Bicep curls 3 x 10 reps
- Tricep extensions 3 x 10 reps
- Leg Curls (hamstrings) 3 x 10 reps
- Leg extensions (quads) 3 x 10reps
Sunday - 1 hour Core workout class @Queens Sport
- 30min steady run + 5 x hill repeats 140m@10% incline
Thursday, January 24, 2013
24/01/2013
Todays cycle mapped here: Greyabbey loop
Circuit: Renegade Rows 10 reps
Turkish Get-ups 10 reps (alternating sides)
Lunge and pulse with weights 40 secs
Planks 1 min
Bicep Curls 10 reps
Lateral Raises 10 reps
Front raises 10 reps
Squat with weights 10 reps
Close Press 10 reps
Sit ups 10 reps
Repeat x3
Monday, January 14, 2013
14/01/2013 QUBTri Session 1
W/U 300m fs
100m bs
300m fs
Drills 8 x 50m : fs kick, superman left, superman right, catch up, switch-switch (slow arm strokes exaggerate the glide between each stroke), 3-point finger zipper (touch hip, shoulder, water per stroke), fists, freestyle.
M/S 4 x 50m pull (off 60secs)
4 x 150m pull (off 2:45)
100m backstroke recovery
4 x 150m fs (off 2:45)
4 x 50m fs (off 60 secs)
100m bs recovery
W/D 300m choice getting slower each time
Total 3200m
Notes/ Use fins for kicking drills and double distances for kick and superman drills
100m bs
300m fs
Drills 8 x 50m : fs kick, superman left, superman right, catch up, switch-switch (slow arm strokes exaggerate the glide between each stroke), 3-point finger zipper (touch hip, shoulder, water per stroke), fists, freestyle.
M/S 4 x 50m pull (off 60secs)
4 x 150m pull (off 2:45)
100m backstroke recovery
4 x 150m fs (off 2:45)
4 x 50m fs (off 60 secs)
100m bs recovery
W/D 300m choice getting slower each time
Total 3200m
Notes/ Use fins for kicking drills and double distances for kick and superman drills
Trail Running around Belfast
Having discovered the joys of trail running this winter, and recently investing in some new kicks here are some trails close to Belfast which are good for training on. No cars, no trouble.
Redburn Country Park - Steep paths take you right to the top of the Holywood Hills, behind the golf course and down again. It is a deceptively big park and rarely busy. Offers a short but challenging run with great views from the top. Car park on the Old Holywood Road, follow the trail which finishes at the old Redburn primary school. About 4km of trails
Stormont Estate - Starting from the statue of Carson facing the buildings, go right down towards the back gate. Turn left at the gatehouse and follow the trails through the forest, always turning right where possible until you come out at the front gate. Run up Prince of Wales avenue to Carson again. Heading towards the back gates again this time turn right at the security hut and follow the path to the white lady statue. Here follow the trail to the left up the hill, keeping left all the way to the top. This trail emerges beside the parliament building. Run down the Hill again to finish the figure of 8 lap at carson. Works out at about 3 miles loop with some tough hills.
Cave Hill - From Belfast Castle follow the signs up-hill. They all lead to the same place. Trail traverses the face of cave hill, behind the zoo and finishes on top of Napoleons nose. Also a good spot of mountain biking. Also worth checking out Black Mountain which has some new paths to explore.
Belvoir Forest Park - Access from the Lagan Towpath, this is a large parkland with good gravel trails. Both relatively flat and undulating routes available and there is also an opportunity to see some wildlife around the Lagan River which has in the last few decades enjoyed welcome conservation work to make it a desirable location. Often busy with dog walkers this is an easy place to get lost in, but you're never too far from Belfast.
Donnard Park and the Mourne Mountains - Not exactly close to Belfast but worth a day trip to Northern Ireland largest mountain range. Endless trails and good food and drink in Newcastle for afterwards.
Holywood - Bangor Coastal Path - The main benefit of living on an Island is being near the sea. The path from Holywood which follows the coast for about 15 miles to Bangor is as good as it gets so close to a city. Busy most of the time but has good paths and a few beaches to run on. It's also a nice place for a dip if you're into that sort of thing.
I'll add more runs and bike rides in the future and maybe some photos...
Redburn Country Park - Steep paths take you right to the top of the Holywood Hills, behind the golf course and down again. It is a deceptively big park and rarely busy. Offers a short but challenging run with great views from the top. Car park on the Old Holywood Road, follow the trail which finishes at the old Redburn primary school. About 4km of trails
Stormont Estate - Starting from the statue of Carson facing the buildings, go right down towards the back gate. Turn left at the gatehouse and follow the trails through the forest, always turning right where possible until you come out at the front gate. Run up Prince of Wales avenue to Carson again. Heading towards the back gates again this time turn right at the security hut and follow the path to the white lady statue. Here follow the trail to the left up the hill, keeping left all the way to the top. This trail emerges beside the parliament building. Run down the Hill again to finish the figure of 8 lap at carson. Works out at about 3 miles loop with some tough hills.
Cave Hill - From Belfast Castle follow the signs up-hill. They all lead to the same place. Trail traverses the face of cave hill, behind the zoo and finishes on top of Napoleons nose. Also a good spot of mountain biking. Also worth checking out Black Mountain which has some new paths to explore.
Belvoir Forest Park - Access from the Lagan Towpath, this is a large parkland with good gravel trails. Both relatively flat and undulating routes available and there is also an opportunity to see some wildlife around the Lagan River which has in the last few decades enjoyed welcome conservation work to make it a desirable location. Often busy with dog walkers this is an easy place to get lost in, but you're never too far from Belfast.
Donnard Park and the Mourne Mountains - Not exactly close to Belfast but worth a day trip to Northern Ireland largest mountain range. Endless trails and good food and drink in Newcastle for afterwards.
Holywood - Bangor Coastal Path - The main benefit of living on an Island is being near the sea. The path from Holywood which follows the coast for about 15 miles to Bangor is as good as it gets so close to a city. Busy most of the time but has good paths and a few beaches to run on. It's also a nice place for a dip if you're into that sort of thing.
I'll add more runs and bike rides in the future and maybe some photos...
13/01/2013
W/U 400m choice
M/S 5 x 400m : 100m IM, 100m arms, 100m legs, 100m fs (base at threshold pace)
200m back stroke recovery swim
10 x 50m sprint (off 1:00)
W/D 300m choice getting gradually slower
Total 3400m
M/S 5 x 400m : 100m IM, 100m arms, 100m legs, 100m fs (base at threshold pace)
200m back stroke recovery swim
10 x 50m sprint (off 1:00)
W/D 300m choice getting gradually slower
Total 3400m
Wednesday, January 9, 2013
09/01/2012 Ciruits + Intervals
Morning circuits at QUB
40 sec for each exercise, 2 exercises per station, so 80 secs on then move.
Set 1 - TRX bands squat jump + inclined row
- Core crunches + Bicycles
- Two footed side to side hurdles + shoulder press (5kg dumbell)
- Press ups + one footed squat thrust
Set 2 - TRX 1 leg squat left + right
- Side plank left + right
- Straight punches with dumbells + lateral raises with dumbells
- Press up matrix (one hand forward one back then switch ever rep) + two foot squat thrus
Set 3 - TRX Squat jump again + inclined fly chest
- Plank + lower back crunch (lie on front and raise legs and shoulder off ground)
- One footed side to side hurdle + alternating arm shoulder press (high tempo)
Evening Interval Training with QUBTri
10 min warm up
5 x 1 mile tempo (85% effort approx 6:40 min mile pace)
90 sec recovery between each effort
10 min cool down + stretch
Notes/
Warm up and cool down consist mainly of running, starting slow and building up pace to warm the muscles. I like to stretch as well mainly groin, hamstrings, quads back and ankles. I also use a prolonged deep squat with gentle rocking which helps prevent sore shins (not scientifically proven). Before running I take 5 mins of stretches as part of a warm up. Post running is a bit longer once indoors between 15-40mins.
40 sec for each exercise, 2 exercises per station, so 80 secs on then move.
Set 1 - TRX bands squat jump + inclined row
- Core crunches + Bicycles
- Two footed side to side hurdles + shoulder press (5kg dumbell)
- Press ups + one footed squat thrust
Set 2 - TRX 1 leg squat left + right
- Side plank left + right
- Straight punches with dumbells + lateral raises with dumbells
- Press up matrix (one hand forward one back then switch ever rep) + two foot squat thrus
Set 3 - TRX Squat jump again + inclined fly chest
- Plank + lower back crunch (lie on front and raise legs and shoulder off ground)
- One footed side to side hurdle + alternating arm shoulder press (high tempo)
Evening Interval Training with QUBTri
10 min warm up
5 x 1 mile tempo (85% effort approx 6:40 min mile pace)
90 sec recovery between each effort
10 min cool down + stretch
Notes/
Warm up and cool down consist mainly of running, starting slow and building up pace to warm the muscles. I like to stretch as well mainly groin, hamstrings, quads back and ankles. I also use a prolonged deep squat with gentle rocking which helps prevent sore shins (not scientifically proven). Before running I take 5 mins of stretches as part of a warm up. Post running is a bit longer once indoors between 15-40mins.
Tuesday, January 8, 2013
Resources
Here are a few good online swimming resources:
Coaching, Blogs and Media
Swim Smooth *
NTC Masters Swim
Triathlete Europe Competitor Magazine
Where to Swim
Outdoor Swimming Society
Ulster Swimming
Bicycle Maintenance
Made Good *
Sheldon Brown
Bike Wagon
Wheel Pro
Kit
Pro swim wear
Wiggle
Chain Reaction
Jackson Sports (for wetsuit repairs)
*Top rated
Coaching, Blogs and Media
Swim Smooth *
NTC Masters Swim
Triathlete Europe Competitor Magazine
Where to Swim
Outdoor Swimming Society
Ulster Swimming
Bicycle Maintenance
Made Good *
Sheldon Brown
Bike Wagon
Wheel Pro
Kit
Pro swim wear
Wiggle
Chain Reaction
Jackson Sports (for wetsuit repairs)
*Top rated
Monday, January 7, 2013
03/01/13 First of New Year
W/U 400m Choice
M/S 5x100m (off 1:50)
10 x 50m (off 50sec)
4 x 100m IM
400m Technique - 50m fs arms (+ pull buoy)
- 50m fs legs (+ kickboard)
- 50m Catch-up
- 50m fs Head above water
- 50m left arm only
- 50m right arm only
- 2 x 25m fs (hold breathe)
- 2 x 25m underwater
4 x 100m IM
W/D 300m Choice
Total 2500m
Happy New Year, short (1 hour) technical to start back after the holidays
M/S 5x100m (off 1:50)
10 x 50m (off 50sec)
4 x 100m IM
400m Technique - 50m fs arms (+ pull buoy)
- 50m fs legs (+ kickboard)
- 50m Catch-up
- 50m fs Head above water
- 50m left arm only
- 50m right arm only
- 2 x 25m fs (hold breathe)
- 2 x 25m underwater
4 x 100m IM
W/D 300m Choice
Total 2500m
Happy New Year, short (1 hour) technical to start back after the holidays
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