It won't happen to me

You always say "It'll never happen to me" you do, I'm saying it right now

Just had an email from my bank saying, Just to confirm you have changed your securecode on your credit card successfully, "I bloody haven't" i said to myself

Just called up the bank someone is in John Lewis (of all places) spending my money already, people if you get an email from your bank like this CALL THEM!!!

Luckily the account has now been closed

I'm not sure how they got my details i'm on Xbox not Playstation, lol, but seriously i haven't used the card in months

Goldcoast 2011 Photos

I told you before that I won (Joint 1st then) a cycling challenge at the Goldcoast festival, here's the pic:

And here's me and Dani with Seasick Steve:

Bike Comparison

To see the stem problem clearer, first one is mine, second is a Giant picture

New Bike

Picked up my new bike today, had to have my seat pushed forward and my nose up against the windscreen to fit it in my car but the awkward 20 minute ride home was well worth it in the end

The entire box was much lighter than i was expecting, I started dragging it to my car then just picked it up in the end, if the box was smaller I could have easily just used one hand comfortably, that’s not to say I have arms like Schwarzenegger (From 'Pumping Iron' not ‘Around the World in 80 Days’) just that the box was that light

Here it is boxed up (Thank you Dani for the product placement there, I did want to put Golden Grahams in the picture)

 

 

Here it is naked

 

The keen eyed viewer will notice that it doesn’t yet have the pedals or seat attached, £600 and not an Allen key in sight, I bought a £3 nose clip for swimming the other day and even that came with a handy carry case (that arrived on Billy 2nd Christmas, which was yesterday, the bike was opened on Billy 2nd Boxing Day, today) I’ll need to dust of the tool kit in the garage to finish the bike build

Also Dani noticed that the writing on the stem (check out my bike knowledge, it’s the part that holds the handlebars for those that are not so well informed) was upside down, so I’m not sure if this needs to be re-fitted or whether that’s the way it needs to be

No bike today

After screwing me around today and eventually lying to me Shitty Link won't be delivering my bike today, it's strange that you have to pick things up from couriers, i thought that there job was to deliver things, it must be my over expectations

Ah well, I get to pick it up 8am tomorrow

Chopper in the sky

Just seen a police car go by, theres a chopper in the sky and now 2 policemen are running past my work

Something going on...

Tri Suit Arrived!!

Here is me in my new tri suit, yeah i know i know we should have spent the money fixing that hole in the wall

It felt weird putting it on for the first time, i've never wore anything like it, it's really comfortable though when it's on

Stats

These are not so regular readings but here are my beginning stats with my new stats

04/04/2011 (taken for a laugh)
Weight = 166.2 lbs
Body Fat % = 19.3
Hydration % = 56.1
Muscle Mass = 127.4 lbs
Physique rating = 5
Basal Metabolic Rate = 1796 Cal
Metabolic Age = 29
Bone Mass = 6.6 lbs
Visceral Fat Reading = 4

28/06/2001
Weight = 157 lbs
Body Fat % = 14.5
Hydration % = 60.1
Muscle Mass = 127.4 lbs
Physique rating = 5
Basal Metabolic Rate = 1781 Cal
Metabolic Age = 17
Bone Mass = 6.6 lbs
Visceral Fat Reading = 3

Training cancels swim

Mondays Gym session went well as well, i did some more muscle strength training like the chiropractor said, heavy weights with low reps of 6-8

I've thought of many excuses as to not to get up early and go swimming so i thought i would get up early and write my blog to show that i have got up early but due to a circuit training at the gym last night I'm not sure my swimming arms will be up to much, I'll need to look into swimming a bit later today if i can

I'd never done circuit training sessions before and you really feel great afterwards, okay you feel like it would be easier to curl up in a ball in the corner and not speak to anyone in a while, but once the ache goes you really feel that you've had a good workout

I've got confirmation that my new bike will be delivered today and my tri-suit as well should also be here today, it's like my own mini Christmas, you know without all the going to church and praying... do people still do this?

Happy bike and tri-suit xmas to me, i hope you all get your new bikes today as well

New Speedos and Haircut

That's right i got me some Speedos, photos are below...












Why what were you thinking?

Also does anyone know a half decent (that's right not even a fully decent) hairdresser? i only went in for a trim and i feel as though I've been scalped, i knew there was a reason that i don't like my hair being cut and it's because unless you go for the full wash, cut and color (not that i have) i appear to get the useless grunts that seem to have passed hairdressing school on a technicality that they do possible know how to do it they just can't be ar$ed anymore, and by the way hairdresser lady that 50p tip from the tenner i gave you was to go towards training and also to get mr the hell out of there as quickly as i could

All that aside i'm off down t'gym

How was your weekend?

Only 68 days to go, Argh! (And by argh i don't mean in a pirate "argh" i mean in a panic Argh!!!)

Swimming again this morning and yet more excuses as to why I’m not at my best yet, this time it's those nose clip thingy-ma-jigs, I’ve got much better from when i first started and I’m actually breathing now while doing lengths but for some reason I’m still coughing and spluttering when i get to the end of each length, I believe it's because I’m trying to breathe through my nose as i go along, not consciously of course

So I need to look into getting some of them

I did mean to go to the gym this weekend as well but with the weather being so nice me and Dani walked for about 6-7 hours over Saturday and Sunday

On Saturday we walked to Willen lake to see about the possibility of me being able to swim in the lake there to get some open water practise but unfortunately the lake isn’t open for this kind of activity, they did say that they were looking to open this up next year, so something to keep in mind for Dani who will be doing the Swimming leg of an Olympic length Triathlon next year

We did get to walk the route I planned for my Silverstone training and we found out that on Sunday they would be doing the Dragon boat racing on the lake

So on Sunday we walked back down there to watch the races, for some reason every time we walked the red ways around Milton Keynes but every time we managed to walk a different red way route, I would put up the distance travelled but I couldn’t even re-trace it on mapmyrun.com… so I haven’t but we did get to see Rehan, Mark and their little girl Daisy as well which was another bonus for the weekend

This week then, I want to get as much swimming in as I can before my bike gets here because when that turns up I won’t be off it it.

Apart from my car (which I got on finance) it’s been my biggest purchase, oh yeah the house but that doesn’t count, and the boiler last year, that doesn’t count either, holiday to Costa Rica?

Hmmm…

So it’s my most expensive bike purchase to date

New Bike Stats

For all those stats junkies (Just me? Okay)

Products (From Ashcycles.com)
------------------------------------------------------
1 x Giant Defy 3 2011 - 15% Worth of Free Goods (2011) = £590.00
Frame Size Road 53cm
1 x Giant P-R3 Road Tyre 700 x 25C (2011) = £17.69
F / R Front
1 x Giant P-R3 Road Tyre 700 x 25C (2011) = £17.69
F / R Rear
3 x Giant INNERTUBE 700X23-25C 27X1-1-1/8 PV (2009) = £14.97
1 x Giant Tyre Patch Kit (2010) = £2.99
1 x Giant Axact 13W Computer (2010) = £29.49
Colour White
Sub-Total: £672.83
Shipping: £0.00
Discount Code: giant15 : -£88.50
Total: £584.33
---

Giant Defy 3

Frame
Size: 53.5cm
Colors: White / Black / Silver
Frame: AluxX SL aluminium, Fluid FormedTM
Fork: Advanced-Grade, Alloy OverDrive Steerer
Shock: N / A

Components
Handlebar: Giant Alloy
Stem: Giant Sport
Seatpost: Giant Sport
Saddle: Giant Defy
Pedals: Wellgo Caged w/ Clips

Drivetrain
Shifters: Shimano 2300 24 speed
Front Derailleur: Shimano 2200
Rear Derailleur: Shimano 2300
Brakes: Tektro TK-R 350
Brake Levers: Shimano 2300
Cassette: SRAM PG 850 12-26
Chain: KMC Z7
Crankset: FSA Tempo 30/42/52
Bottom Bracket: RPM Cartridge

Wheels
Rims: Giant CR51 DW aluminium
Hubs: Formula
Spokes: Stainless Steel
Tires: Vittoria Zaffiro 700x25mm

I've bought the best triathlon bike in the world

As the title says I have actually bought the best triathlon bike in the world, there isn't another bike on the market like it, it's totally unique, only 1 made, it's the (wait for it) Giant Defy 3 2011

Whoa! I know what you're thinking that is NOT the best triathlon bike in the world, it's not even a triathlon bike at all it's a road bike

However this my friend is where you are wrong and I'll tell you why...

It is going to be MY bike

It's going to be the bike that i ride on to compete in the Silverstone Duathlons

It's going to be the bike i use for the Cotswold Triathlon in Sept

Like i said it's totally unique, I'm not going to be riding any other bike, only this one (until i upgrade it of course) we're going to have great days together and we're going to have bad days together but this will be my bike that sees me through it all and one day it will be worth quillions, trust me

---

On another note i went swimming again today, but this time without Dani, don't panic it's all cool, she's gone off to do her Supporting Artist work (Extras to you and me) I think i done about 20 lengths, trying my hardest to keeping doing at least 2 lengths at a time and then having to stop for a short breather

I didn't feel that i done that well, although i was swimming more my technique was a little off and i had some trouble getting my legs and arms working together again, i think next time i will start with the float again as i found that really helped get coordinated

Photos

This is me running the first run

Hydrate (after the run)

Then it's time to shake up

Aparently if you come in at exactly 55th place you get a brand new showroom Porsche

Morning Swim and Ideas

I'm feeling more confident after my morning swim, i used a float, whoa before you say "Erm thats cheating Billy" i used a float (wait for it) so that i wasn't using my legs so that i could concentrate on getting my arm and breathing technique right, also my legs were still a bit stiff from the running yesterday, but after a few minutes in the pool, started using my lower legs for a bit of extra power, i feel that i've got much smoother movement now in my arms and i started doing 2 lengths (Yes! i finally get my 50m badge, can anyone sew this onto my pants for me?)

I think i done about 12-14 lengths in total but mostly stop start at the ends, Dani had to show me up by doing 600m when i got out of the pool, but she done it breast stroke and i've decided that doesn't count if only to make myself feel better (nope sorry Dani it has to be done front crawl, wipe that score off the board and put Billy's 50m back up)

I've just looked at the next Silverstne Duathlon it's Race 3 and it's on 14th July and then Race 4 is on 2nd August, just keeping myself open for these dates, i would need a bike however

Mistakes made, Lessons Learnt

No matter how many times i told myself before the race to pace myself as soon as i heard the alarm to start running i started running, trying to keep up with the Jones' soon took it's toll on me as i then dropped back through the pack, although my first run was quicker i felt more unprepared and my pace was all over the shop
The second thing i would remind myself would be to stretch my lungs as well, while doing the jogs before the race really open up the lungs to get them stretched and ready for a hard 11 Mins to come, okay okay 16 Mins, it was my breathing to caused me to find the second lap of the first run so hard

Posistioning of supporters, i seem to power though to the end when i see the supporters, i guess it was trying to show that i am actually trying my hardest, i think if i can mark out where to stand a supporter near the end so that i can really give it my all at the end of the run

Don't stop! apart from my breathing my legs were fine after the first run, it was when i stopped, just for a minute or two that my legs got tight, it was only after lots of stretching and keeping warm that they began to feel better for the second run

Stats

Here are the race results for last nights Duathlon

I've put the first 3 then Team BB then the last 3 to get an overall picture

Congratulations to Phil Holland, Charlie Palmer and Ian Turner

For a complete list of results go here: http://www.votwo.co.uk/results.htm

With Thanks

Thank you to all my supporters today, Dani, Pops, My teammate Brian and his wife Sue (sorry if your name isn't Sue I'm terrible at remembering names)

You guys really helped me through it

Just got back in

As the heading says I've just got back in from taking part in my first Duathlon, it was a 2 mile run, 10-12 mile cycle and another 2 mile run, i done the runs while my teammate Brian done the cycle, we were Team BB

I have learnt a lot...

It was round the Silverstone track so i got there early to take a look around, Me and Dani went and sat in the Porsche's they have there

It got to near closing time for the registration and i didn't even know who my teammate was at this point as my dad had only asked me the night before

After meeting with my dad and Brian i got ready to race, I'd taken on board a shake at about 5 and the race started at 7, then 20 Min's before the start i had a Niteworks and drank my H30 isotonic drink

It was race time

I got in line with the other competitors, around the middle i thought would be best and when the alarm sounded we were off, nearly everything i had trained for went out of the window as everyone seemed to take off from the start line, i tried to keep up but the pace was too fast for me and i dropped back through the pack, by half way round my first lap my breathing was out and that slowed me down dramatically, by the end of my second lap of my first run i tried to push really hard through my breathing and took a few places back

Then my 1st transition, it went well up until the point i realised i was running toward the wrong person, oops, during Brian's cycle i continued to stretch and take deep breaths, then i got ready for the 2nd transition, much quicker i thought

My second run felt a lot faster i had a better pace, i felt more focused and round the last corner i used up everything and powered everything i had to cross the finishing line running

Ending with a Team BB total time of 01:06:25

Duathlon Confirmed!

Ok so the possible early race day has been confirmed

It's only the Silverstone Duathlon... Argh

Ok so after looking at last years results the winners were doing times of 11 mins for 2 miles, so 2 miles is 3.2 km and i've got to try for 11 mins on that

Must remember to stretch beforehand

Possible early race day

Ok so i went to the chiropractor yesterday, i was a bit nervous as i've never even had a massage before and it felt a bit weird knowing that some guy was going to be rubbing oil into my back

But the appointment went well, he said that there wasn't anything really wrong with me which was good and he showed me a few exercises to basically take care of myself at home and wouldn't need to come back, which was all good

He gave me a lot of information to take in but said that if i got stuck i could email him for some training tips, he also suggested that instead of doing endurance work on the resistance machines i should focus more of muscle strength and then when i'm running, cycling and swimming that should be all the endurance work i need, he gave me a tip on cycling as well that when training i should do short bursts of fast pace then continue at normal pace during the rest of the time, i can't remember the type of training he called it though

I've now got a possible race day today over at Silverstone tonight, My dad called me yesterday saying that they needed someone to run a 2 mile run and then cool down while someone does a 10 mile bike stretch and then i'll need to do another 2 mile run, it still need to be confirmed yet but it's another competition that i can compete in which can only help for the 4th of September

It does mean that my weekly plan that i only blogged yesterday might now be wrong but nevermind

Planning my week ahead

With only a 70 something days remaining i've decided to write out this weeks plan of my training

Everyday
Get up for 0630
Have a healthly breakfast shake
Drink at least 2 litres of water while sitting at my desk
Take my vitamins 3 times a day with food
Get to bed for 2200

Monday
See Chiroprator after work
Go for a walk

Tuesday
Go to Fitball class after work

Wedesday
Go Swimming in the morning
See if i can join the 5k run at Sweatshop
If not
Go for a 2.5k run at the gym later
Then try a 20k cycle after the run

Thursday
Go for a 2.5k run at the gym
Then work on the fitball ready for Tuesday

Friday
Go Swimming in the morning

Weekend
Pre-filled up with family stuffs
Try and get to the gym or just go on a 5k run

Weekend weekend!

Had a great weekend, didn't manage to get much training though

Went to the Gold Coast Festival in North Devon and saw the likes of Ben Howard, Ed Sheeran and Seasick Steve (my Photo with Seasick coming soon...) It was a great weekend

I did manage to get some competive cycling down though, about 3 mins worth overall, i tested my skill against the best that north devon had to offer... well the ones that weren't competing in the real sporting events such as the swimming for god-knows how long in the sea or surfing all day or beach volleyball but all the others that had come to listen to some awesome music and feast on the delights of Mexican or Hotdogs or 300 Medley bars, out of these people i came level first with the faster biker... on a virtual cycle route in the back of a VW van (Again photos will follow when i get time)

 - - 00:01:04 - -

Yay, my first victory. Now i have the taste for it i'm psyched up for the triathlon now, i even got a prize for my meager vistory, an orange tri shirt with my name on the back, it wasn't the prize that the virtual cycle uys were handing out, Dani bought it for me for nearly dying after the cycle

Tuesday Wednesday, Fitball Walk

Went to fitball again on Tuesday, there was another trainer this time and if last time was a walk in the park (which it wasn't) this was a mountain hike

I knew the moment we walked in and there were groaning noises from the regulars

It went well though, this class was more about stamina rather than balance and she worked us hard

Forgot to take an isotonic drink with us though which we could have done with

---

Wednesday we were supposed to go swimming again but got up too late so after dinner me and Dani went on a long walk, i haven't mapped it out yet on mapmyrun but i think we went quite far

Thanks to my trainers and socks i didn't get any blisters though which i am quite happy about

I did manage to drink over 2 litres of water yesterday as well, i normally struggle with my water intake

I'm a real athlete now

I can now call myself a real athlete now as I've had to stop my swimming this morning due to... You've guessed it an injury
My achey achey arms have now got to the stage of just one arm not being able to move much, it must be after the workout on Friday as i haven't done anything after that

I'm contacting a Chiropractor at the moment to see if they can look at it for me

---

Went swimming after work anyway as my arm ache had calmed down by this point, feeling it again now though

I'm getting frustrated with my swimming technique as i don't appear to be picking it up quick enough, i was the same when i started rollerblading, i know this sounds like me reminiscing on my childhood but it isn't i only learnt to Rollerblade about 8 months ago when i got Rollerblades for my 26th birthday, i also got snowboarding lessons for the same birthday but i haven't attempted that yet either, it's on my to do list

Anyway getting back to my swimming, i appear to be going forwards and backwards at the same time, picking up on moving my arms right and then completely forgetting to breath so i then come up for air and then forget to move my arms right

I'm still doing 1 length at a time and somehow I'm supposed to do 400m by September and then I've got to cycle and run as well afterwards

My achey achey arms

On Friday i thought I'd push myself a little

I'd watched a video on YouTube of Will Smith quotes and he says that he pushes himself everyday to do his best and when he sets his mind on a goal he will achieve that goal no matter what

So i was down the gym and going on the running machine i noticed that my stomach muscles couldn't continue much after the 1km mark so i stopped running to ensure that i didn't get injured, feeling slightly let down by my abs i got on the resistance machine (the one where you push your arms up above your head whilst sitting down)

I had the machine on the 5kg setting (the lowest one) and began to do 100 reps, once I'd finished those i thought that i could do another set, i got to about 20 before my arms asked me to stop, when i got to 50 my arms asked again, by 80 they were screaming at my me but i got to my goal of 100 again (yeah thanks Will)

After my arms were loosened up i thought I'd better get my legs moving again with engaging my abs too much so i went on the sit back cycle machine, it's like the normal cycle machine but you sit back in the chair and let your legs do all the work

For my triathlon i need to do a 20km cycle route so i set myself the goal of getting to 20km just to see if i could and then to see how long this was going to take me

When i got to 5km i thought i should probably stop but that damn Will Smith video echoed in my ears and i just couldn't stop at 5 km i had to go all the way to 20km, it was thought going but i did it and i felt so happy that i did, i got a real sense of achievement form it, setting a goal, struggling with the goal then finishing the goal

It took my 35 Min's to do the full 20km but afterwards and even now my legs are fine with it, it's just my arms that are a little stiff this morning (it's always the day after the day after a workout for some reason)

On Saturday i rested my body and ate healthily to help recover, this morning i was going to go to the gym for a swim but the way my arms are I'm leaving it till tomorrows early morning session

Here's the Will Smith video: http://youtu.be/pfWGoLj1JCM

Where have you gone?

OK I'm still here, you can relax now
I should have gone swimming this morning but by going to bed at about one this morning i took the executive decision to sleep more instead of lose sleep for more training

I know I've got a long way to go to be able to swim the 400m comfortably with enough energy to then cycle 20km and then run 2.5km but as I'm doing this around a full time job as well i figured that i didn't want my training to cause problems with my job, being tired from training or not fully concentrating

Anyway that's my excuses out of the way, i got my first family recognition yesterday, i was round my pops' and he noticed that i was already looking slimmer, now he can be very sarcastic sometimes but I'm sure he was being genuine this time, now i haven't noticed a considerable difference myself  in regards to weight loss but hey if it shows then i must be doing something right, cheers pops

I'm going to get to the gym later for either some swimming, running or secret fitball training before the next lesson

My 1st Retweet

I asked @220triathlon to retweet my news of booking my 1st Triathlon and they did, thank you @220triathlon much appreciated

Also i've update my blog so that it should now work on Mobiles, it's the same address blog.bsknowles.com

Morning swim and results from fitball

Got up bright and early this morning, had to drag Dani out of bed but got us both to the gym on time for a morning swim

It's been a few days since my last swim so i really tried to get the technique right

Had problems with my breathing again but I'm finding that I'm recovering quicker and am able to start almost doing 2 lengths at a time before having a short breather

I found near the end of my swim that i wasn't keeping my head down and that was causing me to bring my head up instead of to the side for air, I'll need to work on this, I'm also starting to inhale water as I'm swimming so might need to get a nose clamp thingy

had a shake and Niteworks before and another shake (with protein) and vitamins afterwards and my recovery is getting much better

A good way to start the day i feel much more awake by the time I'm getting to work and ready to start the day

Oh yeah, after the fitball exercises yesterday and I'm guessing the training overall I'm finding that sitting with the correct posture is feeling more comfortable and 'Right' than sitting slouched at my desk, i guess it's because of working my lower back and core has made my body want to sit correctly, weird! I wasn't even going for a posture change but it's like a natural development of working out :)

My 1st fitball class

Attended a fitball class at my gym today
They are really good at building core strength and stability

I
was
useless!

OK let me re-phrase, I felt useless, I was wobbling all over the ball and at one point the ball bounced across the room, still i had fun and learn about muscles that i didn't even know that i had

The instructor was good with clear beginners like myself, showing us how to perfect each movement and showed us how to progress to the more advanced workouts

I did mean to get to the gym earlier to go for a run to burn some calories but it turns out that the class was more than enough

I still took a shake and a Niteworks, then afterwards i had another shake with vitamins and protein powder to help rebuild my muscles

I'll let you know tomorrow if I've got any aches as I'm getting up early for a swim to get ready for my 400m leg of my triathlon

Big News

Ok i'm booked in!

I'm going to be competing in this triathlon:

http://www.triferris.com/cotswold/index.html

It's the same one as i mentioned before, this site just had a little more detail about the race

Possible 1st Event

Ok i'm trying to find a super sprint or similar alternative that's not too far away from Milton Keynes
I've found this one:

Cotswold Sprint Triathlon - 04/09/2011
Novice
Swim 400 m | Bike 20 km | Run 2.5 km

Pick an event and train

Ok so the question keeps coming up when i say i'm training for a triathlon

"Oh yeah, which one?"

The response is the same

"Erm, well, yeah i'm not sure yet i'm just training"

So today i've been on the british triathlon website (http://www.britishtriathlon.org) and run a search for all future super sprint triathlons, here is the results:

http://www.britishtriathlon.org/events

So all i've got to do now is pick one

I'll be back soon :-)

Stats and more

Back from gym
Okay before i get into my workout i've been getting some stats of my body from Dani's Tanita scales:

04/04/2011 (taken for a laugh)
Weight = 166.2 lbs
Body Fat % = 19.3
Hydration % = 56.1
Muscle Mass = 127.4 lbs
Physique rating = 5
Basal Metabolic Rate = 1796 Cal
Metabolic Age = 29
Bone Mass = 6.6 lbs
Visceral Fat Reading = 4

06/09/2011
Weight = 157.6 lbs
Body Fat % = 15
Hydration % = 59.6
Muscle Mass = 127.2 lbs
Physique rating = 5
Basal Metabolic Rate = 1780 Cal
Metabolic Age = 18
Bone Mass = 6.6 lbs
Visceral Fat Reading = 3

Okay beforehand i had a Niteworks and a fruit juice shake

Workout:

Walk 5 Min's
Run 15 Min's
Walk 5 Min's (3.3Km Total)
Back resistance machine (1 set of 100 reps)

Then I asked an instructor to some us some exercises for the back and abs on the exercise balls

He suggested we use a 65cm ball instead of a 55cm, then showed us a few different things we could do and you could really feel them working, due to having to keep balance as well as do the movement it works more muscles, he said that working the core would also automatically help with whatever other sports we were doing

He also said that he is running a fit ball session tomorrow for an hour so we might go along to that as well

afterwards i had a Soy milk shake with multivitamins and fibre and herb tablets

i feel exercised but no aches, yay

Lazy days

No excuses, just didn't do much on the weekend
Went for a short walk but it was with an ice cream in hand so but going out of the house i was probably worse off

Was going to go swimming again this morning but a late night last night stopped that

I've been reading the 220 Triathlon magazine and started following them on twitter (@220triathlon)

There seems to be quite a good comradery with all the triathletes and some quite inspiring stories of older people giving up smoking and drinking to get fit and healthy again

I also started reading a new book by Luigi Gratton called 'Keep It Simple' (i can't seem to find it on amazon to give you a link but here's the ISBN no. 978-0980171105)

It's a really clear book on understanding what our bodies need in regards to nutritional value of foods and calories that are empty and ones that are nutrient full, it puts the book into 7 stepped chapters

I'm only on page 30 odd but i'll let you know how it goes

Gym and Swim

OK went back down to the gym last night
Took on board a Niteworks and shake beforehand again

Workout

10 Min's Walk
10 Min's Run (3km including walk)
4 x 100 (5kg each) arm and back toning on a resistance machine
20 Min's Cycle machine (over 5km but didn't log how much in the end)

Took a shake and vitamins for afterwards

My recovery time is improving and I'm finding a better breathing pace for my running as well, i now breath in for four steps and out for 4 steps, before i was doing in for 2 and out for 2

---

Found myself wanting something healthly for a supper snack, so went to the supermarket and get various tinned sardines in tomato and bbq sauces, had the bbq one on toast, very nice, and good for you, i don't think that i'd even had sardines before that

---

Went for a swim this morning as well, no aches or pains from yesterdays gym session and i took my goggles

With my goggles i could really start to concentrate on my breathing and arm technique

We did get asked to leave the fast lane though as i was swimming a bit slow and kept getting ion the way of this other guy, Sorry, saw him in the changing rooms later and found out that he's also training for a triathlon and will be going to do the Emberton triathlon this Sunday, just looked it up here: http://www.big-cow.com and this must be the triathlon he's doing:

Date: 05-Jun-2011
Location: Emberton Country Park
First Sprint of the Series
750m Swim ; 20km Bike ; 5km Run

I think this is a sprint triathlon, actually i've just looked it up and it is, so sorry for getting in your way


Note to self: look into getting a nose blocker for swimming

Gym and Hangover

Went to the gym pretty much straight after work yesterday
Took on board a shake and vitamins before as well as a Niteworks (Nitric Oxide supplement)

Workout:
5 min walk
15 min run (almost 3km including walk)
10 min cycle (almost 6km)
1km on rowing machine
5 min walk

also walked to and from the gym, 10 Min's there and 15 Min's back

After the gym i took on board another shake, then off to the cinema for Hangover 2

after waiting 2 and a half hours due to a combination of half term off for kids and Hangover 2 being Full up till 9:50

Had some cooked chicken and whole bunch of blueberries

Felt fine with my workout no aches or pains well only from laughing too hard at the Hangover 2

All smoke no cigar

So i really did intend to go swimming this morning, I'd got my toothbrush packed and my goggles, i guess something must have happened at half 6 this morning when the alarm went off and my whole body said "Nah, no thanks, I'd like some more sleep please"

It seemed to really convince me as i didn't go in the end :(

But i feel better for the extra sleep so might go to the gym later to make up for it, the gym lady set a kind of challenge on the climbing wall machine that most people find it difficult to do more than 30 seconds on the first go so i'm going for it, it can't be that bad can it, it's supposed to work your whole body