Back in the Groove

Day 22 – Tuesday 21st February 2012.

When the alarm went off this morning at 5:20am the last thing I felt like doing was getting up and going to do my session. I had a terrible sleep last night due to the overnight temperature not dropping very low (I think the minimum was around 24 degrees centigrade). Whilst I felt like I had no energy and didn’t want to do the session I didn’t hesitate with getting up and getting ready for the session.

When I went outside I noticed how in the space of a week the sun all of a sudden seems to be rising much later, it was daylight with the time being 5:40am but the sky still very much had that reddish / orange glow that does when the sun is just coming up. It is one of the nice things about getting up so early, you get to enjoy the sunrises and the stillness of the city as it slowly awakens from its slumber.

I arrived at the gym just before 6:00am and was on the treadmill by 6:05am, today was a cross training session that would consist of 20 minutes running, 15 minutes on the bike and then a good 15 minute stretching time. This week I had decided that it was time to increase the intensity of the running by pyramiding the speeds. I started on 7.5km/h for 5 minutes and then followed this with speeds of 10km/h, 12.5km/h and then 10km/h for five minutes each. I paid attention to how long it takes to do a km at each one of those speeds with it working out that I was running at 8 minute per km followed by  6 and 4 minutes 18 seconds for each of the consecutive speeds. My legs felt pretty good during the run and I wasn’t short of breath either, this week I will keep this routine and not increase speeds further until next week’s session to keep with my gradual building approach. Over the 20 minutes I managed to travel 3.31km at an average speed of 10km/h.

The cycle this morning I found quite challenging largely because I couldn’t get into a good rhythms today. I got the speed up to 100rom and sat for most of the time around the 105rpm, I just couldn’t get it to sit consistently above this rate. I don’t know whether the increasing the intensity of the run had an effect on my legs but there was something this morning that just stopped me being able to push through. I did have some problems with the bike as with the effort level self resetting back to one from six on a couple of occasions meaning I had to keep watching and correcting this which was very annoying and probably one of the factors that played into not being able to find that rhythm. I did manage to ride 8.1km in the 15 minute time slot, whilst not a new PB it’s still an alright distance to have covered in the 15 minute time period.

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