60 min training session at Purley Pool.
Sculling, and technique. Still stroke count of around 20.
19/2/14 - Run
10 years ago
Thursday 30 October 2008
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.
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.
Bike - 30km
Run - 2km
Still getting pain under my left knee, going to take a week off and just swim, see how that goes.
Thursday 23 October 2008
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
500m - 10.14 mins
Wednesday 22 October 2008
22nd Oct - Swim
Swim at Redhill, working at technique, one quick time trial at the end.
500m - 9 mins
23-25 strokes per 25m
500m - 9 mins
23-25 strokes per 25m
Tuesday 21 October 2008
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.
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.
Working on rocking from side to side, feeling much better, think it clicked a bit.
Sunday 19 October 2008
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
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
Saturday 18 October 2008
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)
30km (Approx)
Wednesday 15 October 2008
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.
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.
Tuesday 14 October 2008
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
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
Saturday 4 October 2008
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.
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.
Wednesday 1 October 2008
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.
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.
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.
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