7th Dec - Bike

Went out with the off-road tyres on, firt time I've pushed to above 70% since I hurt my knee, felt fine. Went cyclo-crossing for a bit, lot of fun.

15 miles (approx)

6th Dec - Bike

Easy ride out to Botley Farm (15 miles approx)

6th Dec - Bike

Easy ride out to Botley Farm (15 miles approx)

3rd Dec - Swim

Morning training at Redhill.

25 mins Drill Training focusing on kicking technique.

4* 100m & Rest (2 mins)

1.50 mins
1.56 mins
2.01 mins
1.50 mins

1st Dec - Swim

Swim training wiht SLH.

900m Drill work

10* 100m, the idea being swim 100m and rest all within 2 minutes, but as can be seen from the times this did not really work out! The times include drafting on some of the splits

100m - 1.39 mins Rest - 0.17 mins
100m - 1.45 mins Rest - 0.15 mins
100m - 1.48 mins Rest - 0.08 mins
100m - 1.55 mins Rest - 0.22 mins
100m - 1.50 mins Rest - 0.15 mins
100m - 1.52 mins Rest - 0.13 mins
100m - 1.49 mins Rest - 0.16 mins
100m - 1.53 mins Rest - 0.23 mins
100m - 1.53 mins Rest - 0.22 mins
100m - 1.49 mins

Total Time (inc Rest) - 20.45 mins

This was by far the hardest session I have ever done, the recovery time was the main issue.

27th Nov - Swim (New PB)

1500m at Purley Pool.

Haven't actually done 1500m since starting at SLH so was interested to see how it went. Took things fairly easy, probably around 80% effort (weights session yesterday is my excuse). Splits as follows:

400m - 8.12mins
200m - 4.24 mins
200m - 4.32 mins
200m - 4.27 mins
200m - 4.29 mins
200m - 4.13mins
100m - 1.58 mins

Total 1500m - 32.37 (New PB)

26th Nov - Weights Session

Half hour session working chest, shoulders and triceps

25th Nov - Bike

Ride from via Woldingham and Sanderstead

Knee feeling better

20km

24th Nov - Swim

Usual training with SLH

900m Drills

7*150m with 30 second break

2.39 mins
2.39 mins
2.41 mins
2.42 mins
2.46 mins
2.46 mins
2.48 mins
1050m - 19 mins total

20th Nov - Swim

Quick swim at Purley Pool.

100m - 1.46 mins
200m - 3.50 mins
300m - 6.20 mins
400m - 8.18 mins

200m - warm down

Not pushing too hard, just trying to feel relaxed and comfortable in my stroke.

17th Nov - Swim

Training with SLH at Caterham Pool.

Started with 900m of Various swim drills.

Then 9 * 100m (2.30mins per 100m). Split times for 100m as follows:

1.35
1.46
1.47
1.51
1.51
1.56
1.55
2.00
1.59

Really tough session.

15th Nov - Bike

Knee been better since physio this week.

Went for a ride around Woldingham on the usual route (25km), afterwards knee was a little sore again.

10th Nov - Swim

Swim training with SLH at Caterham.

400m
1 min break
300m
1 min break
200m
1 min break
100m________________21.43 mins
1 min break
100m
1 min break
200m
1 min break
300m
1 min break
400m_________________43.58 mins (split 22.15 mins)

Total 2km

Really pleased with the time, negative split (accounting for extra 1 min break).

9th Nov - Bike

First Bike since pulling my patellor tendon (confirmed by Physio). Felt really good to be back out, knee wasn't hurting as long as I stayed sitting down and didn't push too hard.

First time out with Tommy and Mike, was good to ride in a group but crap because I couldn't show em who's boss!

35km

No times as wasn't concentrating on this.

3rd Nov - Swim

Swim training at Caterham pool,

400m TT - 7.19 mins

PB by 40 seconds so pretty pleased.

Rest of the session was drills and then 1km with sponge.

31st Oct - Swim

Knee still playing up so swim training again.

60 min TI session at Caterham.

TT on 3rd Oct.

29th Oct - Swim

60 min training session at Purley Pool.

Sculling, and technique. Still stroke count of around 20.

28th Oct - Swim

45 min Session at Purley Pool, working on technique and breathing. Not feeling too great, couldnt get the stroke count below 20.

27th Oct - Swim

Immersion Training at Caterham Pool, 1 hour.

Managed to get my stroke count to 15 per length, feeling really strong.

25th Oct - Brick Session

Went out on the bike with Mike, down to Westerham and back through Woldingham.

Bike - 30km

Run - 2km

Still getting pain under my left knee, going to take a week off and just swim, see how that goes.

23rd Oct - Swim

Morning Swim at Redhill, feeling really tired (only to be expected!). Working Technique again with one time trial:

500m - 10.14 mins

22nd Oct - Swim

Swim at Redhill, working at technique, one quick time trial at the end.

500m - 9 mins

23-25 strokes per 25m

21st Oct - Swim

Morning Swim at Redhill.

Working on technique, feel like its starting to work. Did one 500m time trial

500m - 8.47 mins.

By far my fastest time to date, think the lessons are really having an effect. Feeling OK cardiac wise but my muscles were sore.

20th Oct - Swim

Immersion Training

Working on rocking from side to side, feeling much better, think it clicked a bit.

18th Sept - Run 5km Time Trial

Banstead Woods Cross Country Course.

Was stuck in the pack a bit for the start so had to use my elbws a bit to get out in front before theFunnel, managed to come through and just tried to settle into my own pace, the pace felt really strong, for about the first 1km could hear that someone was close behind so I upped the pace a bit to drop them. The first lap I felt realy good, easy breathing, fast and no pain, time was 8.25 mins.

The start of the second lap is a hill, tried to slow the pace down a little to save my energy, after the initial hill it remained slightly inclined for about another 1.5km. I really suffered for this part of the race, wanted to slow down a bit but couldn't really afford to. The whole second lap was a bit of a slog and really hurt. Managed to Sprint finish and get a new PB time, was really pleased with this because being out in front on my own made pacekeeping difficult.

5km - 17.18 mins

1st place out of 127 (2nd place 17.52)

Going to have a go at a flat course next time like Wimbledon, see if I can go sub 17 mins.

Details of the race here: http://www.parkrun.com/Default.aspx?tabid=219

15th Oct - Bike

Rode up to meet Kate and Dave in Warlingham, then cycled up to Botley Farm and then down to Whyteleafe then Kenley Aerodrome and back.

30km (Approx)

14th Oct - Run

Quick Lunchtime 5km around Gatwick

1km - Warmup
5km - 20.32 mins

Felt absolutely awful, god knows how I ran 17 mins in the race. Hopefully just a bad day.

Started to feel the ITB towards the end, think I've just been slack with the stretching, saw Physio on Monday which should hopefully start to help soon.

13th Oct - Swim

Immersion Training with South London Triathlon Club

Starting to feel the benefits.

5th - 13th October - Sailing Holiday

Thought I would group together the excercise done on holiday for ease:

Day 1 - Open Water Swim - 1km - 19 mins

Day 2 - 1km Rowing, 5km Cycle uphill, 200 Press-ups, 300 sit ups and Gym Workout

Day 3 - Pool Swim - 1km - 20 mins

Day 5 - Mountain Bike Ride - 10km Rough, Hilly Terrain - 45 mins

Day 6 - Mountain Bike Ride - 10km Rough, Hilly Terrain - 39 mins

4th Oct - 5km TT and Bike Ride

Banstead Woods 5km Cross Country Time Trial today.

Was feeling a bit nervous before the race, think there were about 120 people there. Set off quite fast and ended up at the front for the first few hundred metres, another guy came through and took the lead and I just stuck to his shoulder for the first 3km, upped the pace a bit for the last couple of K which was a mistake really as he just stay about 10m back until about 200m. We both sprinted but he had the momentum and legs. Ended up 2nd by 4 seconds but third place was about 40 seconds down on us.

5km - 17.26 mins - 2nd Place


Bike Ride

Just cycled with Kate to Reigate and back, prob about 30km not really pushing the pace too hard.

3rd Oct - Swim

Another 1 hour immersion session focusing on technique, feel a lot smoother in the water.

30th sept - Run

First Run with South London Harriers, went for the shorter, harder route which turned out to be 17 km with 5 best effort hill climbs...

17km - Total time was 1.24 hours,

The hill efforts were up Roke Road (600m constant climb)

2.38 mins
2.20 mins
2.23 mins
2.23 mins
2.11 mins

Felt really good, really went for the last one. Knee's were a bit sore but I think this is just a result of longer distance on roads.

29th Sept - Swim

Went down to South London Harriers Triathlon Club swim session tonight.

500m warm up - 10-11 mins

Immersion training (Kicking on back, sides and rolling)

Going to spend the next month going right back to the basics working on my technique, not going to swim any distance for that whole period, it'll be boring but think it will be worth it next season and longer term.

28th Sept - Run

Was going to take arest day today, but woke up early and thought I would make the most of the good weather.

6km - 31.45 mins.

Took a really easy pace as not really training, more just to get out.

27th Sept - Bike

First ride with Addiscombe cycling club, went out to Gatwick and back via Reigate, really fun ride, nice to ride in such a big group.

63km - about 3 hours with a lunch break in the middle!

Rode in the 18mph group but to be honest that was a little too slow for my liking, will go out with the 19mph next time. First time riding properly in a big group and really ejoyed it.

26th Sept - Run

Took Kirsty out for a run, just 3 laps of the usual circuit near my house (Kingswood).

3-4km.

25th Sept - Brick Session

Quick Brick Session before I went out, short distances because I was in arush!

Bike 10.5km

Run 2km

Not sure about times, felt really strong on the run though.

First ride with my GPS watch, 57km is the speed to beat now.

23rd Sept - Swim

Usual morning Swim:

Splits:

500m -- 10.34
500m -- 10.26

Consistently shite but still improving at least

22nd Sept - Run

Staying down in Canterbury so ran the old route along the river Stour, got my new watch so working on Heart Rate rather than time, kept the HR 175 - 180 bpm, pretty hard going.

6.5km -- around 25 mins

21st Sept - Bike Ride

Thought I'd make the most of being in the Lakes so went for a quick early morning ride while everyone else slept off the copious amounts of Ale.

Around 25km

20th Sept - Lorton Sprint Triathlon

Felt pretty good for the whole race.

Stopped for about 30 seconds on the swim to try to sort out my wetsuit which was a bit pointless to be honest because it didnt go away. From there I was at the back of the pack which I think worked to my advantage, I just got my head down and swam my own race, felt really strong and not too hard, such a good location (good work Jim). When I got out the water I was second which I didn't even realise until then. Stumbled around for a bit and spent too long at T2.

Had super numb hands and feet once onto the bike, fell off going through a gate which hurt like a mofo, ate a whole Energy Bar for the first ten minutes on the bike which lost me a bit of time but I think helped a lot in the whole race. Then got my head down and overtook Brett about 1/3rd of the way through (he went past me when I fell off). From there it went into hills which I love so just got my head down and pedalled hard. Got to T2 feeling pretty good, had drunk plenty which is usually an issue for me.

First into T2 (Jim broke his bike), but was slow making the transition which allowed Paul to get ahead of me, again found my rythm quickly and just ran my own race, pushed it hard on the downhill and flats but slow on the uphills. Was trying to estimate my distance using the time but I was planning on a 20 min 5k when it actually took about 18min so my pace was a little slow. Felt the ITB a tiny bit but nothing too major.

Overall really pleased with the race, a really really good location and brilliant Weather. muchos thanks to Jim for organising it and breaking down on his bike for me.

900m swim and T1 -- 24.21 mins
22km Cycle and T2 -- 52.12 mins
5km Run -- 17.57 mins

Total Time -- 1.34.39 mins

15th Sept - Ride

Quick ride down to Westerham and back with Kate.

25-30km

Last ride before Lorton Triathlon, felt quite strong.

14th Sept - Aquathlon

Feeling realy hungover today so prob not the best dy for a race

400m Swim - 8.04 mins
Transition and 4km Run - 16.29 mins

Swim let me down hugely, and felt like I was going to throw up on the last km, still fun though, just gives me an easier benchmark for next time.

Came 7th overall, not really happy with it, 4th in the run I think and close to last in the swim!

12th Sept - Run

4km Run, wanted to work on race pace today so just went for 4km at pretty much full speed. Course was really hilly so could prob knock a bit of time off on a flatter course, was aiming for sub 15 min so pretty pleased.

4km - 13.58 mins

11th Sept - Brick Session

2 Cycle Circuits of Boxhill followed by 1 Run up Boxhill.

Only had about an hour and a half til dark so had to do a short, hard session, the run was a killer but still feeling pretty good.

10th Sept - Swim

First time in the wetsuit today, felt really really good, faster and easier.

Went to london Fields Lido with Tom, so much nicer swimming in 50m pool and being outdoors!

1km with the following 500m splits:

9.20 mins
10.10 mins

Much faster than previous splits but to be honest I think that is purely the Wetsuit.

9th Sept - Cycle / Sit-ups

500 Sit-ups

20km Cycle - 42.30 mins

Really Wet today with a huge headwind, felt good.

8th Sept - Swim

1km in the pool today working at my catch and glide, felt a bit tired, but think thats just cos it was early! Didn't bother timingas there were a million old people to overtake/hold me up.

Then 20 mins working at sprinting, feeling a lot more comfortable with the swim.

7th Sept - 10km Run

42 mins.

Really strong for the middle 5km, just very lazy at start and end, still no sign of the ITB which to be honest is the most important thing for me at the moment.

5th Sept - Cycle

25km Cycle.

Felt really strong so pushed hard today, not focusing on time, just on feeling it!

1500 Swim / 10km Run

1500m Swim

Felt good today so thought I would go for the full 1500m;

500m Splits

12 mins
10 mins
13 mins

Total time 34.50 mins

My best time to date

10km Run

Feeling pretty tired after the swim so not my best, but no sign of ITB which has been hurting after 5km usually. Sports Physio seems to be working.

No splits as still waiting for watch!

10km - 40.44 mins