John Foy's Diary

As I am unable to access the UK forum I will set up a diary here.

So far on my comeback I have done the following training:

09/feb - 10k -- 1:59.1 -- 20spm
08/feb - 15k
06/feb - 15k
05/feb - 4 x 15minutes (4)
04/feb - 20k
02/feb - 63 minutes
01/feb - 6 x 15minutes (4)
30/jan - 3 x 20minutes (2)
29/jan - 4 x 15minutes (4)
28/jan - 2 x 30minutes (3)
26/jan - 15k
25/jan - 15k
22/jan - 10k
21/jan - 8 x 500(3:30)
20/jan - 8k

Plus I have started using my powerbreathe. I am on day 4 of 42 today and I can already feel that my breathing strength has increased.

Today is supposed to be a rest day but I am itching to train so I may do a HR restricted 15k - Retricted to 155HR.

I am looking forward to breaking all of my PB's this year - Starting with my Half Marathon PB probably sometime in March.

Cheers,


John

Good to see you on the comeback trail Mr Foy. Have you been using rowpro much lately

Not lately.
I have been training at unusual times due to work so I have not been able to plan any sessions.
Should be ok in March after the last of the new years resolution bunch join the gym this month.

John nice training. Nice to see you're back.

Thanks Hennie. It's great to be feeling fit again.

I have been doing the marathon plan but I want to do other exercise as well so my programme for the next month will be something like this:

Monday - 15k - 20k <165HR
Tuesday - 10k < 185HR + 20 minutes circuit*
Wednesday - 15k - 20k <165HR
Thursday - 10k < 185HR + 20 minutes circuit*
Friday - 15k - 20k <165HR
Saturday - 10k < 185HR + 20 minutes circuit*
Sunday - Rest

*Circuit will be:

Press Ups x 20
Powerclean x 20
Fit ball Ab Crunch x 20
Military Press x 20
Fit ball back extensions
Squats x 20
Press Behind Neck x 20

Repeat 3 times.

Blimey...that looks hard work ....

I just did a marathon two weeks ago without a plan

must admit that i don't plan for marathons either - just lots of long rows - 60mins, 90mins, 25k
jane