Tag Archives: gym

Quebec training week 6

The heat continues in Bella Scotia.  If anyone is any doubt that #scotlandisnow they just need to be here.  The beaches are amazing, the wildlife is out and the mood is one of intense optimism.  Just like my training at the moment.

There are comments appearing on FB running pages about the heat and how it is hampering training I have news for you there is always a way.  I hate running in the heat but you do everything possible to make it comfortable and safe.

Run when its cooler this may not always be at the beginning or end of the day there might be a cool patch at some other time.  Stay hydrated.  Carry water with you, 0r cash to buy some.  Run in loops sp you can rehydrate when required.

Embrace the heat!!!

Anyway how did this weeks training go?  Really good as it happens.  More running miles than planned more cross training than planned and more weight lost!

Total miles run was 23.6 miles with 1100 feet of climbing.  My intervals have increased from 400’s to 800’s and the long run is 12.5 miles.

Biking 120 miles with 6000 ft of climb.

1 core class and 3 yoga classes.


Goooooood morning Vietnam!!!

I arried in Vietnam at 00:45 Saturday morning and headed for the airport hotel I had booked, mainly on price and location but the name sealed the deal Siagons BOOK hotel!  As soon as I got in my room I fired the ipad up to see if I could get on social networking sites which had been denied me whilst in China and bingo there they were!  With some posts made and tweets tweeted it was time for a snooze.

I woke about 6 hours later quite refreshed and ready to tackle breakfast which, as it turned out was not a big job. I went down to the dining area and was presented with a menu from which I picked cereal and bacon and eggs and was told only one only one so bacon and eggs it was!  After breakfast I repacked what little I had removed from my bag and started to fix out my photos and video clips as I had a few hours before I needed to vacate the room.  With that done I moved hotels into, it must be said a much bigger plusher city centre number!

I booked in and strolled up to the rooftop to have a look at the gym and pool area lovely I’ll be up there later.  Map in hand I struck out for the War Remnants Museum taking in the cathedral, opera house and Independence Palace on the way.  The museum was both amazing and heart rending with uncensored pics from the American war including the original Napalm Girl prize winning pic.  On 3 floors and a large outside exhibition area it was a stunning piece of not too old history and obviously a major part in Ho Chi Minh City/Siagons time line.


After a drink and some food I headed back to the hotel and a session in the gym.    A short sticky session in the hotel gym followed by a shower with Stan Ridgeway and SSgt Barry Sadler couldnae resist.

Had buffet supper in hotel.

Training week 15th Dec to 21st Dec

Yoga 1

Gym 1

Run 6 37.77 6:19:07

Bike 2 17.79 1:44:52

Great week training wise using this as a trial for Jantastic and GWC mar prog trg.

Post Eden week

The trip back did not turn out too bad a small hiccup at Kings Cross but back more or less as planned.

Stiffness after the race was not helped with a 12 hour journey most of it sitting on my backside.  I usually am sore after a marathon but Eden was hard and the stiffness after wards was worse.  I had not planned any training.  Yoga classes were cancelled during the school holidays but I did some in the house on my own.  I also did 2 gym sessions one bike and a short run.  I experienced pain in my right quad and left hip not a good sign for Sundays duathlon.

The clocks go back so at least I get an hour longer in bed.

Abernethy Dare, Biking with Ashton and plants R us!

The Abernethy Dare was Muffs first outing at a “competitive” event.  We were both expecting to have a fun day out on the MTB’s but a bit of competitive spirit did appear.  The event was billed as “family friendly” and that was one of the reasons I suggested we do it as I thought it would be a relitavely easy day on the bike with a twist.  Of course these things are as hard or as easy as you make them and good map reading can help a great deal but I dont think there was any way we were getting out of doing some climbing!  We did have a lot of fun despite coming last in the mixed pairs category but we wont be doing another.  We covered almost 15 miles with 1300 feet of climbing needless to say my name was mud as was out jackets bikes and shoes.

Sunday I took my Grandsn Ashton out on his, now, unstabilised bike.  Plan was bike for an hour as I thought he would get fed up then the cinema, as it happened we were out on the bikes for almost 3 hours.  It was great fun and he did fall off a frew times but “Mr Empathy” was on hand!

Monday I decided to get stuck into the garden and completed the border around my decking I planted Aubrieta, Saxifrge, Ajuga and Sedum.  Well see how long they all last!  After gardening I went out for a run and headed to the track to do a Cooper test.  Happy with the test as I covered 80m more than August in much worse conditions.  A good omen for Sunday I hope.  After the run I headed to the gym and did a split routine of delts and arms with some abs and the foam roller thrown in for good measure.  All that means a good sleep tonight I hope.

Decking, paint shortage, DIY and S Fry Esq!

A new week and nearly October where has the last few months gone.  I seem to have done so much lifes good!!!

I thought I would go out for a BRO (big ring only) ride and try some overgeared climbing a wee celebration at having entered the 2015 Marmotte!  Twenty eight miles and 1300 ft of climbing later my legs were telling me that it wasnt such a good idea!  However after my yoga class my legs felt a lot better and I did get a good sleep.

With the decking now complete I decided that I had better get some treatment on it before the weather closed in and it was impossible to paint.  I trotted off to B & Q and purchased a tin of decking seal, 20sqm two coats sir, ha never even made one coat and I was left with a bare patch about 4 ft long on two of the boards!  However with good weather forecast for the rest of the week I knew I would have time to give the decking another coat so when in doubt do 6x800m with 400 recovery, a resistance session (veasy on legs) and a yoga class!  Those combined with some TLC from Muff and things were looking good and feeling fine.

Weds is my rest day this week although you would not think it.  I helped Muff in her garden then shifted slabs, edging stones and gravel to Zoe’s.  Oh and I managed to get the bare decking sealed.  In the evening we went to the cinema to see Stephen Fry live beamed all over the world from The Festival hall.  We arrived to an empty theatre and by the start there was only 14 seats full!  People watching is a favourite pastime for us and you would think that in an almost empty cinema there would not be much to watch however human nature being human nature meant there was a little drama unfolding which was hilarious to watch.  Normally tickets are not printed with seat numbers however tonigh they were.  Muff and I being rebels decided that we would take a different seat than that on the tickets.  Others were coming in and going to the “nomnated” seat.  Two ladies did the same as us and settled into thier seats only to be moved on by the correct seat holders, this in an empty cinema.  No sooner had they settled in another two seats and they were moved on again!!  This time they took a lot at thier tickets and sat in the “correct” seats.  We were sitting laughing.

Frys show was good, a plug for his new book with no punches pulled.