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)
Saturday, 13 December 2008
Wednesday, 3 December 2008
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
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
Tuesday, 2 December 2008
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.
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.
Thursday, 27 November 2008
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)
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)
Tuesday, 25 November 2008
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
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
Friday, 21 November 2008
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.
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.
Tuesday, 18 November 2008
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.
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.
Monday, 17 November 2008
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.
Went for a ride around Woldingham on the usual route (25km), afterwards knee was a little sore again.
Tuesday, 11 November 2008
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).
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).
Monday, 10 November 2008
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.
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.
Tuesday, 4 November 2008
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.
400m TT - 7.19 mins
PB by 40 seconds so pretty pleased.
Rest of the session was drills and then 1km with sponge.
Monday, 3 November 2008
31st Oct - Swim
Knee still playing up so swim training again.
60 min TI session at Caterham.
TT on 3rd Oct.
60 min TI session at Caterham.
TT on 3rd Oct.
Thursday, 30 October 2008
29th Oct - Swim
60 min training session at Purley Pool.
Sculling, and technique. Still stroke count of around 20.
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.
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.
Monday, 29 September 2008
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.
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.
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.
3-4km.
Friday, 26 September 2008
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.
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.
Tuesday, 23 September 2008
23rd Sept - Swim
Usual morning Swim:
Splits:
500m -- 10.34
500m -- 10.26
Consistently shite but still improving at least
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
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
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
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
Monday, 15 September 2008
15th Sept - Ride
Quick ride down to Westerham and back with Kate.
25-30km
Last ride before Lorton Triathlon, felt quite strong.
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!
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!
Friday, 12 September 2008
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
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.
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.
Wednesday, 10 September 2008
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.
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.
Tuesday, 9 September 2008
9th Sept - Cycle / Sit-ups
500 Sit-ups
20km Cycle - 42.30 mins
Really Wet today with a huge headwind, felt good.
20km Cycle - 42.30 mins
Really Wet today with a huge headwind, felt good.
Monday, 8 September 2008
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.
Then 20 mins working at sprinting, feeling a lot more comfortable with the swim.
Sunday, 7 September 2008
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.
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!
Felt really strong so pushed hard today, not focusing on time, just on feeling it!
Thursday, 4 September 2008
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
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