What training did I do today?

So what does a typical friday look like for me these days? At the moment I am working on increasing my bike power and strength which I need for next season.  The basics behind the sessions is too really overload my cycling legs more than usual, while keeping the running and swimming ticking over.

This morning started with a session on the erg (indoor trainer) which consisted of a long warm up, some short intense intervals with a long rest interval, followed by a long warm down. The reason for the longer rest is to let my legs recover completely so I can hit the next interval with the maximum of effort, and hold good form the duration.  I am set up in the lounge in front of the telly, playing a mixture of "The good morning show, Juice TV and MTV."  Its amazing what a good song can do for the brain, the time goes alot quicker and its easier to switch off and just get the work done.  I also learn some great housekeeping skills at the same time.

I have some 'work' work to do before heading out for the next session and then its back on the bike this afternoon. I am going to ride hills for a couple of hours, which will include climbs such as French Pass, Te Miro and Sanatorium.  For those who aren't familiar these range from 5-15 minutes in length, with a range of gradients, from "it dosent hurt much" to "works the legs no matter what"

I will follow this bike session with by putting on the Saucony Fastwitch's and run a number of short intervals, not too many but just enough to get the heart rate up and to remind the legs that to run a fast Ironman you still have to run FAST!

The below photo is from last friday, plenty of Magpies around at the moment, these ones a little worse for wear.

Check the random quote below, I quite like it.

Also, dont be scared to put in a entry to win some timex kit, check out link below
http://keeganwilliams.blogspot.com/2011/09/win-team-timex-gear-kona-picks.html