Saturday
Run
2 x 1 mile with a 5 minute break between each mile.

9m51s and 9m32s

These are about the pace i'm hoping to have over 2 miles by April.  Hey it's not quick but it felt like by heart and lungs were about to jump out of my chest for a rest ) 

Sunday
Swimming
4 x 100m fast pace

Forgot watch so didn't time these, but pace felt good just need to work on stamina still.  Sure that will come over the coming it weeks, it's only my 3rd swimming session

Tried tabata thrusters on Thursday with 10kg dumbbells.

These were intense, and really took a toll on my recovery abilities.  I missed a swim and a run as my legs felt like i'd been through a killer heavy squat workout.  it was only 10kg's :s

Trying to work out how to fit these in to my training programme without negatively effecting too much else

Yeah, the thrusters are tough! I'm doing them with 20lb DBs and am struggling to make it through.

A good recovery idea: do thrusters (or other Tabata) in days in which you don't engage in any other training. Eg: M - W - F: training, T - T - S: Tabata. Sunday: rest.

I was to tempted to call it a day after about the 4th set, but felt pleased i pushed through

Not as simple as alternate days.  Currently trying to balance 2 strength training session, 2 runs and 2 swimming sessions through the week.  The days i do these switch about a lot depending on what's happening with work.

life was a lot easier before i had the stupid idea of trying to train for this aquathalon

 

Check out samjohn's workouts, then. He's doing Tabata and training on the same day, although if I remember correctly, he's keeping both several hours apart. Check this thread:

http://cavemanforum.com/index.php?topic=2504.msg23227#msg23227

Also relevant, an article that Wlfdg linked (relevant portion below). These guys are actually combining Tabata workouts with strength training.

Quote

How and when you use Tabata protocols is largely determined by your training goal.

For Fat Loss — You can use Tabatas up to three times per week. I have used up to three different Tabata intervals per fat loss workout. When training to lose body fat, I always use them after strength training. Doing so will ensure that you have the energy to dedicate to keeping your current level of muscle size and strength while strength training before moving on to your Tabata fat loss training.

For Improved Conditioning — You can use Tabatas throughout your workout, either before, during, or after your strength training. I know this breaks the rules, but sports (and real life) tend to break the rules anyway, so why can't we during training?

http://www.tmuscle.com/free_online_article/sports_body_training_performance/six_new_tabata_workouts_for_fast_fat_loss

Thanks for the links

Wednesday

Running
3 miles in just over 30minutes.

This was the first run in about a week, and i didn't wanna do it.   but once i got going it went fairly well and i felt much better once i'd finished (had been feeling a bit 'off' all day)

Lots more running to do this week to get back on track with aquathlon training

Monday

Deadlift

1 x 2 \ 60kg
1 x 1 \ 80kg
1 x 1 \ 100kg
1 x 3 \ 152.5kg

Really not happy with this, did get as far as the last cycle where i got 5  x 157.5kg.   Need to change things


1 arm standing DB press

1 x 5 \ 10kg
1 x 5 \ 27.5kg
1 x 5 \ 25kg

Heavy

Pull ups
1 x 6
1 x 5

Ok, so i think i need to make a few changes.  The lack of (or negative) progress o the deadlift is bugging me.   I suspect a number of things may be playing in to this:

1. Weight loss: since starting Paleo i've lost about 20lbs in body weight, even though this is mostly fat (hopefully) i'm sure if could have had an impact

2. Frequency: the PTTP porgramme i was following is based on frequent intense short workouts, and the frequent bit has been lacking since i introduced the swimming and running training

3. Calories: not sure about this 1, but my daily intake of calories is probably about 2000-2500 a day.  So going to try upping things to around the 3000 mark to see what that does for body composition and strength changes.

So the plan:
Eat more, already been working on that since yesterday

More volume, since i'm only lifting twice a week i'm going to add more volume in to my training, bringing back an old favourite Mr 5x5.  So workouts will now look like this
Deadlift
warmup
5x5

Clean and Press
warm up
5x5

Chins
5 x ?? going to be a while before i get up to 5x5

Deadlift & clean and press will be same weight for all 5 sets starting lightish (125kg and 50kg) and adding small amounts of weight each week. 

I was checking the vid from when Usain Bolt broke the 100m record recently. About a full minute or more after the race had finished, he stood next to the track display, posing alongside his record for the photographers. He was still breathing heavily, almost panting and sweating profusely.

Now if this guy's lungs feel like they want to jump out, imagine what happens to us mere mortals...