Tuesday 22 December 2009

21st Dec - Run

Forced 5 mile run as had to leave my car 5 miles away in the snow! Was not up for running today (3rd day in a row). Everything still felt OK and no ITB. Knees a little sore but only tired I think.

Monday 21 December 2009

20th Dec - Run

SLH winter Solstice;

16 miles

8 pints

6 hours.

A really quality day, kept up a pretty decent pace between pubs, pretty ruined by the end of it.

19th Dec - Run

10 mile run from the Harrow out to Woldingham and back. -4 degrees when we left, pretty tough in the snow and, brilliant run though.

17th Dec - Gym

Usual gym session, working upper and lower body.

Wednesday 16 December 2009

15th Dec - Run

Run with SLH bantam group.

10 mile tempo run

18 min w/u -
40 min fast (90% effort)
10 min w/d

10 miles - 1:08 mins

Really tough to keep at such a high intensity for so long. No ITB pain at all, the longest, hardest run I've done in 2 years at least, very very pleased.

Tuesday 15 December 2009

14th Dec - Swim

Swim with SLH

300m w/u
600m drill
7 * 150m (2.13, 2.14, 2.16, 2.18, 2.20, 2.22, 2.18 mins)
Medley relay sprint

Monday 14 December 2009

13th Dec - Bike (N)

Early morning ride, pretty slow pace just to get the distance under my belt:

Selsdon - Westerham - Sevenoaks - Tonbridge - TW - East Grinstead - Oxted - Selsdon

Selsdon - Sevenoaks (15.3 miles) 1.07 hours - 14mph
Sevenoaks - Tunbridge Wells ( 11.7 miles) 44 mins - 16mph
Tunbridge Wells - East Grinstead (14.5 miles) 59 mins - 15 mph
East Grinstead - Sanderstead (20 miles) 1.31 hours - 13mph
Total (61.5) 4 hours 15 mins <14.5mph>

1 Lucozade bar per hour was perfect nutrition (with water and iso). Decided to experiment and miss it for the last 1.5 hours, bonked at about 5 miles to go on a 25% gradient hill. Averaged 3 mph up that hill, then crawled home, good training though.

Saturday 12 December 2009

12th Dec - Run (XC)

Surrey League at Richmond Park.

5.65 miles - 31.21 mins

36th Overall
4th scorer for SLH

Very pleased with the race:

15.32 mins for first lap
15.49 mins for second lap

Still room for improvement given the positive split.

Went too hard first lap but did manage a sprint finish.Absolutely brilliant course and race. Incidently, beat Richard Stannard by a fair bit too! (44th place in link below)

http://www.ranelagh-harriers.com/results/091212mr.html

11th Dec - Swim

Swim with SLH:
w/u - 200m
600m Drills

8 * 100m:
1.29, 1.32, 1.33, 1.35, 1.36, 1.35, 1.32, 1.32. (with 10-15 sec recovery)

300m Drills
w/d - 200m

Really feel like Im getting somewhere with swimming.

10th Dec - Run & Gym

Run:

Slow paced lunchtime run:

6 miles (just under) 50 minutes. No issues to note.

Gym:

10 min w/u on XT

Shoulders, chest, lats and triceps. ITB was tired from run.

Wednesday 9 December 2009

8th Dec - Run

Run with SLH

1.5 mile w/u

12 * 300m sprints (uphill).

47,49,48,47,47,47,47,47,50,47,48,42 secs

1.5 mile w/d

Not too bad, last couple felt it and on the warm down had tired legs but otherwise feeling fairly strong.

ITB played up slightly but not terrible.

Tuesday 8 December 2009

7th Dec - Swim

Swim training with SLH.

200m w/u

1100m hand drills

6 * 75m sprints

Swimming is coming on a treat, just need to work on holding the same level of power for longer distance.

Monday 7 December 2009

5th Dec - Fell Run

Fell Run with Kirsty.

Loop from Castleton via Mam Tor - Losehill Peak - Hope back to Castleton)

9 miles (approx) - 2.10 hours.

REally awesome route, med/slow pace (pushed on hills). Legs were tired at the end but minimal ITB.

Friday 4 December 2009

4th Dec - Gym

10 min w/u - X-trainer

8 * 25 reps on extended lat pull down.

Leg work

8 min w/d - X-trainer

Wednesday 2 December 2009

1st Dec - Tri & Run

Crawley Charity Triathlon:

900m swim - 15.15 mins
15km on turbo - ave 51km/h
800m run

SLH Running

6.3 miles - average 9 min mile

No ITB!! Legs were shredded from turbo.

30th Nov - Swim

Swim with SLh

w/u - 300m
Drills
12 * 100m (1.30 - 1.35 mins per rep). (16 strokes per length)

Monday 30 November 2009

29th Nov - Run

2 laps of Shirley Hills with Kirsty. ITB is still playing up a little, very frustrating.

28th Nov - Bike

Cycle to Brighton with Mr Baker,

Easy pace with no real issues noted, legs feeling relatively fresh although this was more a result of pace than any fitness. on Mikes clown bike from Haywards Heath.

4.5 hours.

26th Nov - Gym

Core, stretch and biceps

25th Nov - Gym

Legs and Core - pretty tired from Mon.

24th Nov - Gym

Upperbody session

Tuesday 24 November 2009

23rd Nov - Gym - Legs

w/u - 10 mins on X-trainer

Leg Press (L 100, R 200)
Lunges
Calves & Ankles
20 mins - X trainer (high resistance)

w/d on X-trainer.

Monday 23 November 2009

22nd Nov - Swim (4km)

4km Swim at Purley Pool

1km splits as follows:

21.37 mins
20.52 mins
19.59 mins
18.51 mins

1:21.18 hours

Longest session to date, felt pretty good after the first 1km. Really pleased with negative splits, still felt very strong at the end. Core strength was a bit of an issue towards the last 2km with my back arching (legs kicking up and torso staying up and lower back dropping). Will work this week.

21st Nov - Run

XC at Harrisons with Kirsty - 45 mins med paced XC. ITB still playing up (OK on Run but bad walking after)

18th Nov - Gym

Upper body session at the gym, particuarly working on swimming strokes and forearms.

Wednesday 18 November 2009

17th Nov - Run

Run with SLH

w/u - 1.5 miles

4 * 1 mile efforts

w/d - 1.5 miles

ITB playing up very slightly so backed off a little bit, still hoping that strength work is going to win through.

Tuesday 17 November 2009

16th Nov - Swim

SLH Training

300m w/u
3 * (250m drills & 6 * 50m, reducing stroke count each time).

Stroke count down to 12 on a few of the lengths, average about 17, feeling a lot smoother in the pool.

50m Fly and 50m w/d

Total: 2000m

Monday 16 November 2009

15th Nov - Bike (MTB)

Mountaing bike out around Riddlesdown, Whytleafe and Kenley, good fun.

1.5 hours

14th Nov - Run (Surrey League XC)

5 mile XC around farthing downs (2 laps).

Went out pretty hard for the first 2 miles, very strong on the downhill sections and pretty strong on the up.

next 1.5 miles was an absolute killer, last power in my legs and about 15 places. Picked it up for the last bit and managed to claw back a couple of places, felt really strong up the last hill. Suffered for the last mile but kept the pace high.

1st 2.5 miles - 15.39 mins
2nd 2.5 miles - 16.39 mins
Total time - 32. 18 (49th overall, 3rd in SLH)

Would have preferred negative splits and I believe this pacing issue is the limiting factor in improvement.

13th Nov - Swim

w/u - 300m
Drills
Mainset - 8 * 100m fast, 50m breathe every 5th breath.

Didnt complete mainset as working on stroke with Nigel. need to bring my hands in the water further apart.

Thursday 12 November 2009

11th Nov - Gym

15 mins on x-trainer
5 mins on stepper
20 mins on hip flexors etc

A right little faggot gym session but needs to be done. ITB is still feeling a little tight

Wednesday 11 November 2009

10th Nov - Run

Run with SLH

went out with the slower reps group as had my spare trainers on.

3km w/u

6 * 700m reps (80-90%)
2.10 mins
2.05 mins
2.11 mins
2.12 mins
2.13 mins
2.09 mins

3km w/d

ITB was very slightly noticeable, think this was aresult of the trainers (very heavy)

Tuesday 10 November 2009

9th Nov - Swim

Swimming with SLH

400m w/u
450m Drills
3*150m set (middle 150m with pull) off of 2.50 mins
450m Drills
3*150m set (middle 150m with pull) off of 2.50 mins

W/D with very slow stroke

Left tricep absolutely dead after, not sure what is wrong with it.

Sunday 8 November 2009

7th Nov - Run (XC race)

Reigate Priory relays. 6 man team, 4km each.

I was in the first wave, went out v v hard for the first half trying to keep up with the leaders, uphill for first 2km. Got dropped by them at about 1.5km then suffered throughout the rest (hangover did not help!)

Strong finish brought on more by spectators than any determination on my part.

4km - 14.49 mins (6th in first wave)

Learnt: need to keep with front group and not get stuck behind the slower runners. Better pacing.

6th Nov - Swim

Training with SLH.

Arms were v tired after the previous gym session. Worked on drills and Butterfly stroke which is awesome!!

5th Nov - Gym

Gym work on upper body focusing on stroke action (prob about 500 reps) and triceps.

Thursday 5 November 2009

4th Nov - Run

Run with SLH.

W/U - 2 Mile - Med/Slow
Main Set:
6 * 3/4 mile TT (2 min break between each rep) - Uphill on odds, downhill on even.

4.04 mins
3.40 mins
4.12 mins
3.41 mins
4.16 mins
3.44 mins

W/D - 2 Mile - Med/Slow

Went all out from the first one, managed to keep a fairly consistent pace up. Jason absolutely killed me on all 6 (prob 10-20 secs per rep). Really good run, ITB was tired but not painful by the end. Knees a little sore but no pain the next day.

Tuesday 3 November 2009

3rd Nov - Swim

Swim with SLH
10,000 different drills.
Included 3 * 3 * 100m sprints - in the fast lane as too many in the middle lane which pretty much destroyed me.

Monday 2 November 2009

1st Nov - Gym - Legs

Mammoth Session at Purley Gym.

w/u: 10 mins x-trainer, 10 mins steps.

25 mins - squat machine 100kg each leg max. pyramid. (100kg Right Leg: 3 to failure, Left leg 12)
10 mins - hamstring machine
15 mins - quad leg raise
25 mins - hip adductors/abductors/bum (right add is much weaker)
15 mins - calves

w/d - 10 mins x-trainer

Need to work: Right Quad, Right hip/bum, Left Calf, Left hamstring

31st Oct - Run

BWTT - went round with Kirsty for a bit of morale support - 25 mins, new PB for her.

Thursday 29 October 2009

27th Oct - Run

Run with SLH.

2.5 mile w/u
30 mins @ 80% effort - 8 * 0.5 mile laps - hilly.
0.5 mile w/d

No ITB, calf still a little weak but not painful.

Tuesday 27 October 2009

26th Oct - Bike

Cycle to and from work (via Reigate)

around 40 miles

Monday 26 October 2009

24th Oct - BWTT - Run

Banstead Woods: Really muddy and a bit of a nightmare in road trainers.

1st Place
17:45 mins

Went hard from the start and really felt it.

23rd Oct - Swim

Training with SLH, drill work. (Stroke+time = around 80 (50m))

Thursday 22 October 2009

21st Oct - Fell Run

Quick stop off in the peak district while travelling with work. Started next to Kinder Scout then out over towards Edale (up Losepike hill I beleive).

1 hour 45 mins of serious ascent/descent. Kept up a decent pace with no ITB (few occasional stretches). I would guess around 12 miles covered. Legs were tired at the end.

Tuesday 20 October 2009

20th October - Gym - Lats

10 min w/u on the rower.

8 * 10 lat pull down - front (Max 55kg)

6 * 10 Lat pull down (Max 50kg).

Variouse conditioning/strecthing

5 min run w/d

19th October - Gym - Cardio

3 * 10mins on the x-trainer 60, 70, 90% efforts.

2 * 10 mins on the bike 70, 80% efforts

15 mins Stretching

IM Training

IM Training starts as of today, 3 months of strength work up to around Jan 10.

Saturday 10 October 2009

8th Oct - Run

10-12km easy/med paced run up Sakurajima Volcano. Uphill out, downhill back, legs were pretty tired at the end.

Tuesday 29 September 2009

29th Sept - Bike

Ride to work and back - easy/med pace:

19 miles - 58 mins
19 miles - TBC.

Monday 28 September 2009

28th Sept - Bike

Ride to work and back - easy pace:

19 miles - 1.05 hours
19 miles - 1.03 hours.

27th Sept - Bike

Ride out to Tatsworth - Westerham - Oxted. Easy pace

26th Sept - Run

Banstead Woods TT

2.5km w/u (very slight ITB)

5km pacing Kate - 22 mins

Friday 25 September 2009

24th Sept - Run

SLH training;

1 mile w/u

7 * trading estate reps:

1.33
1.33
1.33
1.28
1.25
1.24
1.25

Thursday 24 September 2009

23rd Sept - Run

35 min zone 2 run - no aches/pains at all

Tuesday 22 September 2009

21st Sept - Swim

SLH Training

350m w/u

1000m drills

(150m, 100m, 50m) * 3

Pretty tough

18th Sept - Swim

Drill work with SLH, working on reach and body position

Friday 18 September 2009

17th Sept - Run

Running with SLH

1mile run easy w/u

12 * 1 min full efforts, 30 sec break/1.30 sec break

Went very hard from the start, legs felt a little heavy at the end and hamstrings were tired. Strongest effort was last one.Excellent session.

1.5 mile run w/d

14th Sept - Swim

SLH training

5 min w/u

400m * 2
300m * 2
200m * 2
100m * 2

Very tough session lost strength at the end (went too hard at start).

Monday 14 September 2009

13th Sept - Aquathlon (New PB)

400m Swim - 6.35 mins (last race 6.53 mins)
4km Run - 14.25 mins (last race 15.00 mins)

Total Time: 21:00 mins

1st place!

A big improvement on last time, took it easy on the swim and tried to pace myself (clearly worked!). Out on the run I just hammered it the whole way and suffered (slowed up on the hills).

11th Sept - Swim

Swim with SLH

Worked on technique with Brian, really interesting session. Focused on sculling and arm position (keyhole movement). Feel like it really helped.

17th Sept - Bike

Part of the up and coming hill route.

around 30km - 1.10 hours

Wednesday 9 September 2009

7th Sept - Swim

Swim with SLH

Fast lane

500m W/U

450m Drills

10 * 100m sprints off 1.40 mins

Virtually died, tough but fun session.

6th Sept - Run

35 min run around Knoll House (Sevenoaks), easy pace.

5th Sept - Bike

Ride with ACC.

Out with a slow training group, just about held on, back with the same, hung on until Merstham then died.

26th Aug - 4th Sept - Ibiza

Out in Ibiza so not up to much, manged:

1 * 11 mile run, no ITB pain and no real issue, uphill the first 6 miles, down last 5 miles.

2 * Hill Sessions, 5 repeats of 500m 20% hill, really tough.

1 * 25 min run.

Monday 24 August 2009

24th Aug - Bike

Ride to Wandsworth - Redhill - Croydon

Approx 40 miles

20th Aug - Bike

Ride out to Oxted with Tommy and Ed, took it easy.

New PB on Oxted hill 4.37 mins. Felt pretty bad but recovered quickly.

19th Aug - Swim

Purley Pool with Mike

400m w/u
8 * 100m various sprint work
200m w/d

17th Aug - Swim

Training with SLH

16th Aug - Worthing Triathlon

Olympic Distance Tri down in Worthing.

Felt OK in the swim, really need to work on holding my direction better and actually trying my hardest!

T1 was pretty poor, need to leave myself more time for setting up.

Bike was a really nice ride but I def didn't push hard enough, was trying to save my legs for the run but I def didn't go hard enough, at all.

T2 was good although got a 15 sec penalty for taking my helmet off too early.

Run was really good, felt pretty bad for first 3km but just focused on catching the next man each time, 4km-8km felt really good and just pushed as hard as I could. 8km to 10km went for it and felt like shite! Pleased with the time though and 10th overall on the run!

Splits:

Swim: 30.55 mins
T1: 02.03 mins
Bike: 77.23mins
T2: 00.43 mins
Run: 36.16mins

Total: 2.27.22 hours 101st, 19th in category.

Morale of the story: try harder.

Wednesday 12 August 2009

12th August - Bike

Ride to work and back:

out 17 miles - 54 mins
back 17 miles - 60 mins

Feeling strong on the way back,quick 1km straight off the bike.

11th August - Run

Run with K on short CC course to Farleigh, feeling good, couple of hill sprints, no ITB.

10th August - Swim

Finally recovering after the cold, swim with SLH

400m - 7.18
300m
200m
100m
100m
200m
300m
400m - 6.50

Felt lik eshite, chest really tight, guess form the cold, still a pretty strong finish though.

9th August - Run

Short CC run out to Farleigh, no ITB and feeling good.

8th August - Bike

Ride in the new Forest, 1 hour sprint work, cold still making things hard.

5th August - Bike

Ride out in Forest of Dean, out to Symmonds Yat and Ross on Wye, around 30 miles, 2 hours, tough hilly terrain and still suffering with the cold.

31 July - Bike

Ride with Addiscombe CC, out with the 19mph (actually 21mph), feeling a lot stronger than usual, prob bike.

Wednesday 29 July 2009

29th July - Ride (New PB)

Usual Ride out to Westerham:

First ride out on the new bike and it didn't disappoint (see below)

Out 7.7 miles - 31.47
Back 7.9 miles - 29 mins

Westerham hill TT - 5.45 mins! (New PB)

Took it easy for most of the ride getting used to the new bike then went hard on Westerham Hill, bearing in mind I have hardly ridden at all and I messed the gears up about 6 times on the way up I absolutely killed my PB (previous 6.04 mins).

So pleased with the bike, be afraid.

27th June - Swim

Swim with SLH

300m Drills

7 * 150m sprints

Fast lane

Tuesday 28 July 2009

25th July - Ride 10m TT

Addiscombe TT at Dorking,

29.15 mins - 21 mph

pretty slow but did beat some people and was the only one with no TT bike.

23rd July - Run

Fahtlek Run with K, 3km, easy

Tuesday 21 July 2009

20th July -Swim

Training with SLH

6 sets of:

100m- (25m fast 75m recovery)
100m- (50m fast 50m recovery)
100m- (75m fast 25m recovery)
100m- (100m fast)

Went into the fast lane again today, was so much harder, the recovery was as fast as my flat out pretty much.

Having said that one of the best sessions I have had in ages, middle lane is getting too easy now so am going to stick to the fast and suffer for a few months.

Monday 20 July 2009

19th July - MTB

Ride out at Bedgebury, Ed and I both feeling really strong.

17th July - Bike

Ride with Addiscombe,

Started out with training group, dropped just before Merstham, rode on my own for next 25km, then caught up by 19mph, worked hard on the front and got dropped a bit later, back via dual carrigeway, 38kmph average for 6km!!

Drove back from Gatwick

16th July - Run & Swim

10km Run to SLH - 45 mins

SLH Swim training:

400m - W/u
600m - Drills
400m - 25m Sprint, 25m Recovery

15th July - Bike

1.5 hour ride around Battle, sprint work with minimal recovery, feeling OK.

Tuesday 14 July 2009

13th July - Run

Run out to Woldingham with Kirsty.

9.5km - 1.10 hours, pretty hilly course.

Monday 13 July 2009

11th July - Ride (T group)

Ride with Addiscombe CC.

Went out with training group (as opposed to 19mph).

Average for first 3km (to M23) was 26mph, missed a gear, lost about 1m off thewheel in-front and that was it I was dropped. Ed got dropped about 300m after that and so we both hung back for the 19mph. legs were screwed after training group ride so got dropped off 19mph at about 30 miles, caught up for the through and off. (ave 33mph).

Struggled back (almost bonked).

Without doubt the hardest I have ever worked on the bike (including "Tour of Kent"). Going to go back out with the training group next week and try to hang on until Redhill.

10th July - Swim

SLH Swim -

10 min warm up
600m drills
4 * 200m (3.10mins my split)
4 * (3*25m sprint & 25m Recovery)

9th July - Run/Ride

Quick 40 min ride and 25 min run, med/easypace not really feeling it.

Thursday 9 July 2009

8th July - Run (10km TT)

Lunchtime run around 2.5km gatwick loop.

Lap 1 - 8.30 mins
Lap 2 - 9.00 mins
Lap 3 - 10.00 mins
Lap 4 - 10.00 mins

Total 10km time - 37.30 mins

Would prefer negative laps, went out too hard on the first lap, legs feeling pretty heavy from Fahtlek yesterday. ITB kept under control by leaning forwards more and not relaxing. More than happy with the time, think with some work could have it down to at least 35 mins.

7th July - Run

Quick Lunchtime Fahtlek run around Gatwick, 10 min w/u, 20 min Fahtlek, 5 min w/d

6th July - Swim

Swim training with SLH

150m w/u

400m - (7.12 mins)
300m - my lead
200m
100m
100m
200m
300m
400m - my lead (7.10 mins)

30 second recovery between each

Monday 6 July 2009

5th July - Bike & Run

Morning Ride out to Boxhill, feeling slow and rubbish after a week off in Chamonix (got some MTB, swimming and running done out there).

56km - 2.10 hours

Evening Run - 15 minutes very fast tempo, felt good but ITB was there after 5 mins.

Wednesday 24 June 2009

24th June - Bike

Cycle to Work - around 1.05 hours, 16 miles. Crazy busy on the roads.

Tuesday 23 June 2009

22nd june - Swim

Training with SLH.

Three weeks off and feeling it!

Decided to move into the fast lane from now on, really felt the difference!

200m W/U
300m Drills
8 * 200m off 3 mins.

Ridiculously hard, had to drop out for two lengths on about 6 of the sets, pace was too hard, will get better though!!

Bike is all fixed.

Monday 22 June 2009

21st June - Run

Quick 5km run, ITB playing up so cut short from 10km.

20th June - Bike (Crash)

Ride with Addiscombe CC, out to the Cafe at 19.5mph (including stops) a savage pace.

3 miles into the ride back turned too sharply, front wheel buckled and I went over the front, Jen into the back of me!

Injuries were pretty minimal, grazed back, leg and fingertips.

Bike rear derailleur knocked out of line and front wheel really buckled. Helmet dented.

19th June - Aquathon (New PB)

SLH Tri Club Aquathon

400m Swim - 6.53 mins (last race 8.04 mins)
4km Run - 15.00 mins (last race 16.29 mins)

3rd Place

Pretty pleased with the times, still think I could go faster in the swim, and my run fitness is way down on the winter but overall a huge improvement. No ITB pain.

Friday 19 June 2009

18th June - Bike

Ride out to Gatwick and Back with Kate, Ed and Geoff.

Medium/Hard pace.

5 * 1 min sprints - took the juice out the legs to say the least.

Total Distance: 45km
Total Time: 1.45 hours
Ave Speed: 26kph (including stops)

Really good to be back out on the bike properly. Legs fully recovered from the weekend now.

Wednesday 17 June 2009

17th June - Bike & Run

Quick "recovery aiding" bike and run, muscles feel a little tired but no major aches or pains to report, pretty happy with recovery speed. Going to move onto speed training for the olympic distances I've got coming up.

Tuesday 16 June 2009

14th June - UK Half Ironman Triathlon

The main event of the season for me.

Came out the swim in 41 minutes which was way outside of what I hoped (around 35 mins). My goggles filled up with water about 6 times which didnt help but to be honest think the main issue was a lack of experience in the water. I needed to swim my own line rather than worrying about where other people were.

A slow T1 (again lack of experience). 8.30 mins

The bike split 3.30.14 was better than I was expecting. was on for 3.15 but lost it completely for about 10 miles near the end of the second lap, think this was a result of fatigue, lack of iso intake and heat. The end of the bike was feeling strong.

Again an atrociously slow T2, mostly because I felt really dizzy, still need to really focus on my bike work.

Came out onto the run knowing that the ITB would hold me back, was running for a 2 hour half marathon (with ITB I'd run to 2.05 so was fairly confident). First two laps kept to exactly 40 minutes and feeling OK, ITB was a little sore but nothing major, had to stop once every 10 minutes for 20-30 seconds to stretch. Last half of the last lap (from the Dam) I went for it properly, killed it on the final lap, not feeling too tired, made up at least 9 minutes in that last lap. Last split (around 5 mins) was 13th fastest overall. Total Time for half was 1.51 mins. Felt really strong at the end. Think with no ITB I may even be able to push close to 1.30 half as I was way off my pace.

Total time: 6.15.05

Really happy with the time and have some very easy areas to make up some time (all of them!).

Going to work on the bike this summer and see where I'm at in Sept for a possible IM next year, if not then 2011 for sure.

Thursday 11 June 2009

10th May - Bike

Final Ride out to Oxted via woldingham, nice easy ride.

9th June - Run

half hour run at lunch, everything feeling ship shape and ready to go.

Tuesday 9 June 2009

8th June - Swim

Training with SLH

W/U - 6 mins
Drills - 200m
Main Set 15 * 100m. My two leading splits were 1.35 mins.

First 400m really stiff after a week off but soon got back into it.

Monday 8 June 2009

7th June - Run & Bike

25 min morning run pushing the pace a little, felt pretty good.

2 hour Evening Ride out to Westerham - Oxted (+loop) - Botley Farm.

First hour legs felt fairly heavy but after the killer Oxted hill felt really really strong.

30th May - 6th June - Bike & Ride

Out in France, climbing every day

Got around 15km of riding in a day with one 2 hour ride feeling fine.

25 min run (barefoot which is my favourite!)

55 min run - kept a pretty good tempo, ITB still in the background but able to manage it pretty well now.

Friday 29 May 2009

28th May - Bike & Run

The usual Loop out to Westerham Hill, hard as I could.

Out 7.7 miles - 25 mins 18.5 mph
Back 7.9 miles 23 mins 20.8 mph

Westerham Hill 6.20 mins (no recovery).

Total: 15.6 miles - 48 mins - 19.5 mph.

My fastest ever, feeling fine.

Run off the bike,just 2km toget my legs working, no jelly legs.

Thursday 28 May 2009

27th May - Swim

Trying to get in as many swims as I can before going to France so that I can focus on the run and bike while I'm out there.

Open water swim down at Southwater (Horsham).

Around 2km.

First 800m felt a little stiff in the shoulders, but prob a result of the sprint session the night before.

Middle 600m feeling really really good, got into a nice rythm and not colds.

Last 600m got the old wetsuit ball ache, its driving me crazy, really dont know what causes it.

Wednesday 27 May 2009

26th May - Swim

Swim at De Stafford,

Despite the Fat/Old/Fat & Old twats who have no concept of swimming in a straight line (or in fact of personal hygeine) and think that it makes sense to swim breast stroke in a line diagonally across the lane while having a chat about Terry the local plumber I managed to get some swimming in.

The pool was like a scene out of Benidorm, only with less of the young fitties who usually make up for old overweight people who love to eat paella because it makes them virtually locals.

Rant over.

20 * 100m Sprints, (prob more like 120m sprints with the dodging involved)

Tuesday 26 May 2009

25th May - Swim & Run

Down to Brighton for an early morning swim, the cold was not an issue at all which is encouraging, but still having issues with the wetsuit which is a bitch. Only stayed out for about 20 mins as it was windy, raining and pretty rough, plus I was out on my own and I hate the sea!

Another run along the sea front. Felt bit crappy for first 30 minutes but at around 6.5 miles felt really really strong, managed to up the speed to my natural pace and held it there until 8 miles with many stair reps. Parking ran out so had to call it a day there!

8 miles - 1 hour 10 mins (approx)

23rd May - Bike & Run

Felt like crap all of friday so went out with addiscombe in the 17mph group. Rode down to Brighton at about 18.5mph average. Legs were feeling really weak for most of it, hammered it on Ditchling beacon.

Total Distance 49 miles

55 min run along brighton Sea front with stair reps whenever I could find some!

Total Distance 6.3 miles

Pretty pleased with the session as despite feeling like crap still got round. Ran first 32 mins without stopping and felt OK, prob should back off after about 20 mins. ITB was there but under control.

Thursday 21 May 2009

21st May - Swim

London Fields Lido.

2,500m - 50 mins

Used Tom's wetsuit today which helped with the time, easy/medium pace as it was the first swim without a pull buoy since hurting my ankle. Feeling nice and strong.

Wednesday 20 May 2009

19th May - Bike

Quick, very hilly session, out to Westerham Hill.

Out 7.7 miles - 28 mins 17 mph
Back 7.9 miles 25 mins 19 mph

Westerham Hill 6.08 mins (huge headwind so really pleased with this).

Total: 15.6 miles - 53 mins - 18 mph.

Tuesday 19 May 2009

18th May - Run & Swim

Run

30 minute Hill Rep session before SLH, Really hard. ITB was a little sore but not too serious.

SLH Swim

6 * 50m W/U
2 * 200m Drills
6 * 200m Main Set

Total 1900m

Using the pull buoy still, but able to kick for a bit, feeling pretty good, still a little slow with the pull buoy.

Monday 18 May 2009

17th May - Run

First run since my ankle, ankle felt fine but ITB not that happy. Still good to be back running.

4.8 miles - 44 mins

Considering this included around 5 mins of walking pretty pleased with this, going to run a longer distance one next but slower.

16th May - Bike

As Per Jim's pocket calculator:
121.7km - 4hrs 26
Ascent 1,343m

Tunbridge WellsLamberhurstGoudhurstBiddendenSutton VallenceTonbridgeSevenoaks WealdEdenbridgeHartfieldTunbridge Wells

Felt really strong for about the first 80km, then lost it a bit (lack of pre-ride nutrition I think). Last 3km seemed to recover.

15th May - Swim

SLH Training Session.

200m TT
200m TT
400m Drills
2 * 200m
4 * 100m
6 * 50m

Total distance: 1900m

Thursday 14 May 2009

13th May - Swim

Swim at DeStafford,

50 mins at race pace, had to use the pull buoy but still feeling really strong and comfortable, able to change pace without any trouble/fatigue. Bring on the half.

12th May - Bike

Ride with Ed, 15 miles pretty hard. through and off on the way back, good ride

Tuesday 12 May 2009

11th May - Swim

Swim with SLH.

Got promoted to the fast lane so would have been pleased except that I had the pull buoy on and I was so much slower than normal.

8 min w/u
2 * 200m breathing drills
3 * 150m
4 * 100m
7 * 50m

Couldnt do the whole session (hence the slightly strange repetitions) as couldnt keep up with the pace.

Monday 11 May 2009

9th May - Bike

Ride with Addiscombe,

little bit late so left with the uber slow group, lost them after a while. Ankle feeling really OK, so fingers crossed I can still ride.

Kept it at 20mph for almost all of the way home, feeling really strong.

Total distance 75km

Thursday 7 May 2009

6th May - Run (Ankle Sprain)

16 minute run feeling really good, then twisted my ankle pretty bad, think its the anterior talo-fibular ligament. fingers crossed recovery is quick.

Wednesday 6 May 2009

5th May - Ride

Quick Ride out on the woldingham loop with a TT of Slines Oak Road, savage hill, recovery was nice and fast afterwards.

Tuesday 5 May 2009

3rd May - Run (LD)

Half Marathon round Woldingham.

Same course as last week, felt much stronger this time. Managed to up the pace and increase the time to 9 min vs 1 min.

Had some ITB issues from about mile 10 but other wise OK, just need to strengthen the hip I think.

Total Distance: 20.5km
Total Time: 1.56.14 hours

This has taken about 15 minutes off last weeks time, and bearing in mind it includes about 15 mins of walking my half marathon time is improving.

2nd May - Bike & Run

Ride with Addiscombe,

Went out with the Addiscombe 19mph group, no trouble keeping up so was pleased. After the halfway point I carried on on my own (they all stopped for some food). Kept up a solid 17mph-19 mph all the way home (despite losing my energy bar).

Felt really strong throughout the whole thing, really pleased with how things are going. Quick run straight off the bike (2.5km) no jelly legs at all.

Total Distance: 85km
Total Time: 3.06 hours
Ave Speed 27kmh/ 17mph

Thursday 30 April 2009

30th April - Swim & Bike

Swim at Redhill

500m Warm up
1000m (50m fast, 50m recovery)

Really boring session, nothing much to report!

Bike with Ed around Woldingham

Easy/Medium paced ride, feeling pretty good on the bike, handling is definitely coming along.

29th April - Run

55 minute run around Littleheath woods and Shirley, picked the pace up quite a bit today (showed my lack of running fitness). mostly around 7-9 mins run, 1 min walk.

Things are improving a lot now, ITB not really an issue today, hip still feels a bit weak.

Tuesday 28 April 2009

27th April - Swim (New PB)

Training with SLH

200m W/u
300m Drills

30 minute TT: 1625m

This puts my 1500m time at around 27.41 mins, by far a PB (previously 30.48 mins), feeling really strong throughout, the 500m warm up helped a lot and once I got into a rythm I felt fine and consistent.

Monday 27 April 2009

26th April - Run

Long run around Woldingham.

Run 5 mins, Walk 1 min. (managed to get up to 7-1 by the end).

13 miles - 2.03 mins total time (1.43 mins running time)

Really pleased with this, the distance felt OK and I was feeling really strong overall. Still need to work on hydration and nutrition. Think 1 sports drink, 1 water and 3 gels would suit best.

25th April - Bike

Ride down to Brighton with Jimbo, Maurice and Crazy Horse.

70km - Purley to Brighton.
3.50 hours

Took our time with a couple of stops. Feeling pretty strong, need to work on consistency of speed.

Quick run along the seafront afterwards, feeling really good.

24th April - Swim

SLH Training.

400m w/u
450m Drills

8 * 25m Sprints (racing, 25m recovery)
4 * 25m Mass Start sprints
2 * 50m Sprint (Vs Kate)

Although only 400m it absolutely killed me, the hardest session I've ever done in the pool. Good fun though!

Wednesday 22 April 2009

22nd April - Swim & Bike

Morning Redhill Session

300m Warm up
200m - Breathing/Hand Drills
2 * 500m - Fartlek (3 lengths strong, 1 length sprint)
100m Warm Down

Bike

Evening Ride with Kate, Ed and Tommy.
Out via Woldingham School to Botley Farm

1 hour 20 mins

21st April - Run

40 minute Run around Redhill Lake.

Tried not to stop, but ITB flared up towards the end and I coulcn't seem to get rid of it. So frustrating.

Tuesday 21 April 2009

20th April - Swim

Training with SLH.

6 * 50m Warm up

2 * 200m breathing drills (25m Recovery between each)

Main Set:

3 * 200m (30 second break)
5 * 100m (20 second break)
8 * 50m (10 second break)

Total Distance: 2200m

Moved up to the fast lane which was much harder, kept up but only just.

Monday 20 April 2009

18th April - Run

Long Run/Walk.

1 hour 40 mins.

Trying to run 5 mins Walk 1 min. ITB hurt for the first 20 minutes then eased off. Feeling much better about the run now.

Total Run Time: 1 hour 24 mins.
Total Distance: 10.6 miles

With the above time I should be able to go sub 2 hours for the half marathon. Feeling really pleased. Hip hurt a bit towards the end but nothing major.

17th April - Bike (Velodrome)

3 hour session at the Velodrome. Much more fun this time.

flying lap results:

10.81 seconds
10.90 seconds

Friday 17 April 2009

15th April - Bike

Evening Ride out to Westerham via Woldingha School and Oxted.

Pushed fairly hard, but had a couple of brakes to chat with Kate etc.

26 miles - 1 hour 41 mins.

Ave speed: 15.6 mph (about 18mph without breaks)

Westerham Hill TT: 6.03 mins (50 seconds faster than last time)

Wednesday 15 April 2009

15th April - Swim

Morning Swim at Redhill.

1900m swim (100m splits)

1.48
2.00
2.04
2.06
2.03
1.56
2.00
2.01
2.07
2.11
2.07
2.08
2.02
2.08
1.53
2.00
2.05
2.05
1.59

Total Time: 38.46 mins

Really pleased with this time, hoping I'll be able to go sub 35 mins once I get the wetsuit on.

Tuesday 14 April 2009

14th April - Run

Long Farleigh Loop.

30 minutes easy paced running, knee's felt a little tight but nothing major to report, still can't seem to increase the pace but better than it was so can't complain.

12th April - Run

Run/Walk Long session:

1 hour 15 mins fell run out to Redmires Resovoir and around Stanage Edge.

Have been doing 2 mins run, 1 mins walk but upped it to 3 mins run, 1 min walk.

No ITB pain at all, a really fun, hard run.

Total Running time: 57 mins (around 7-8 miles covered)

This is the longest and furthest I've run for well over 6 months and felt really good throughout the whole thing, really really pleased.

11th April - Bike

Early Morning Ride out and around Ladybower Resovoir, back via stanage. Really hilly session.

30 miles - 1 hr 54 mins

Not particuarly fast, working on distance more than speed at the moment. Feeling really good.

10th April - Run

30 minute Fell Run in the peaks, up and around Stanage Edge twice, feeling much better with the running.

Thursday 9 April 2009

8th April - Bike

My new training Route: Three Hills.

Out to Westerham Hill, then down and up Titsey Hill, then down and up the back route to Oxted.

38km - 1.29.53 hours

Hill splits -

Westerham (Surrey Hill sign to Reptile Zoo) - 6.53 mins
Titsey (Phone Box to Give Way sign) - 6.51 mins
Backway to Oxted (2nd Sign to Road end) - 5.20 mins

Feeling really strong on the bike now.

Tuesday 7 April 2009

7th April - Swim & Run

Swim
Too tired to swim with SLH so did a morning session instead.

500m Warm up - feeling really stiff, havent been swimming enough at all.

Drills:
3 * 200m Hand Drills (Fist, Point, Circle, Full)

Main Set:
8 * 100m Sprint (10-20 sec break between each)

1.40 (24 sec Break)
1.41 (18 sec Break)
1.49 (22 sec Break)
1.51 (11 sec Break)
1.51 (22 sec Break)
1.51 (22 sec Break)
1.54 (24 sec Break)
1.47

Total Distance 1900m - Stroke is improving but need to improve strength and fitness.

Run

35 minute run in my lunch break, kept at a comfortable pace, just trying to up the length of run.

Monday 6 April 2009

5th April - Run

1 hour run in Bristol. (2 min run, 1 min walk).

Feeling pretty rough after a heavy night out with the crew. Also legs were fairly tired, but still felt OK. ITB came on at about 45 mins when I upped the pace. Dropped back off the pace to about 50% effort and it went away.

4th April - Bike

Wimbleball, Exmoor

UK Ironman 70.3 bike leg - 56 miles - 3:56

Went down to Exmoor to familiarise myself with the course with Jim, Maurice and Brett.

First Lap we went pretty easy felt really strong, second lap was much harder work. Still finding nutrition to be an issue, last 10 miles had very little left. Quick sandwich at the end and I felt fine.

Nutrition:

2 * Powerbar energy bars (with Caffeine)
Granola Bar
Powerbar Gel
Half a pack of Dextrose
Bottle of SIS Iso
Bottle of Water

Could have done with more water, more ISO and some substantial food, think I'm going to try a sandwich next long bike (next weekend).

Feeling really confident about things now.

Friday 3 April 2009

3rd April - Run

Following the physio yesterday I'm working on upping my distance run by running then walking for short intervals.

45 minutes of Run/Walk (Run 2 minutes, Walk 1 minute)

Ridiculously boring but if it works then so be it

Wednesday 1 April 2009

1st April - Swim & Bike

Cycle to Work (Gatwick) and back.

Swim on the way to work.

500m - 10 mins
500m - 10 mins
250 mins - 5 mins

Didnt go crazy on the pace as still recovering from monday and tuesday. Felt comfortable though.

31st March - Run Core work

First Run after new physio (who ripped apart my knee!), went about 6km at really comfortable pace with no pain, upped the pace and ITB came on almost instantly. Still pretty pleased with the distance. Patella Tendon not feeling great but manageable with the support.

30 minutes Core work, focus on legs and arms.

30th March - Swim

SLH Training

First day back after the ski holiday and really feeling the effect of a lot of alcohol.

550m Warm up.

3 * 150m Breathing drills

Main Set: 6 * 200m (around 3.30mins for each) - feeling absolutely terrible, managed to keep with the pace, but only just! no more big drinking sessions until after June now.

Friday 20 March 2009

20th March - Core Work

45 minutes Core work (focus on legs, stomach and bum).

Thursday 19 March 2009

19th March - Swim

Morning Swim at Redhill

1900m

Didnt bother with timing, feeling completely fine at the end, didnt push it too hard. Took 500m to warm up, need to improve that somehow.

18th March - Run

6.5km - 25 mins

Longest run since the injuries, feeling fine, a little out of practice and slight pain in my calf but nothing major and no ITB! Fingers crossed I can keep upping the distance.

Tuesday 17 March 2009

16th March - Swim

Quick 15 min Run.

Swim sesion at SLH.

5 * 400m (1 min break between each):

6.58 mins
7.02 mins (My lead)
7.25 mins
7.20 mins
7.03 mins

Final extra 400m led by Me then Kate:
200m split: 3.20 (Me), 3.45 (Kate)
400m: 7.05 mins.

Feeling really strong and comfortable with swimming at the moment.

15th March - Brick

Early morning cycle out to Westerham and back (working hard). Followed by run up to the Harrow, feeling really weak for first 1km on the run but picked up after that. No sign of ITB.

14th March - Bike

Cycling with addiscombe CC, out to redhill the long way. Feeling really strong on the way out (ave. 18mph). On the way back we tagged onto the training group which was absolute agony, spent the whole time desperately trying to hang onto there wheel. Kept up to the next stop. Bonked from MErstham home which was an absolute mission, nice to be out on a long ride again.

60 miles around4 hours (with stops).

Thursday 12 March 2009

12th March - Swim

Morning Swim at Redhill

300m Warm up
multiple 50m swims working on low stroke count.

followed by pyramid down from 400m, really trying to work on length of stroke.

Really not in the mood

11th March - Run

Two Laps around the usual estate, ITB felt completely fine until the last 20m, really pleased. Legs felt slightly heavy and definitely not feeling as crisp as usual on the run but core fitness still seems to be there.

9th March - Run & Swim

Morning Run out to Farleigh Common, ITB started up after about 4km, walked the rest but at least the stretching seems to be allowing the distance to increase.

Swim with SLH:

300m - Warm up
400m - Drills

3 *
100m - Normal Swim
100m - Wrong Side Breathing
100m - Bi-lateral breathing
100m - Breathe every 5 strokes.

Felt really strong.

7th March - Ride

Morning Ride with Tommy and Mike, out to Westerham and back, off road tyres on but with better pressure. Feeling really strong in the last 10 miles, seems to take at least 10 miles to warm up the legs.

6th March - Ride

Evening Ride out to Woldingham with Tommy, had the off road tyres with really low pressure so a good hard ride. 15 miles approx.

Friday 6 March 2009

5th March - Swim

Session at Purley Pool with Mike

200m Warm up

Pyramid Set (30 second break between each:

100m - 1.34 mins
200m - 3.40 mins
300m - 5.40 mins
400m - 7.46 mins
300m -
200m -
100m - 1.30 mins

4th March - Bike

Down to Croydon and Bike going at 100% effort.

Followed up with 250 Squats, really hard session on the thighs!!

3rd March - Run

Quick 3km Run, feeling OK, more of a test for the ITB which didnt seem to show up.

Tuesday 3 March 2009

2nd March - Swim

SLH Training

400m Warm up

300m Drills

8 * 150m Main Set (15 second break between each)

2.34
2.35
2.32
2.24 (My Lead)
2.34
2.30
2.29
2.35

28th Feb - Swim Challenge (New PB)

SLH Swim Challenge, 1 hour swim.

2,980m - really pleased with this although was hoping to make the 3,000m mark!!

1500m split was sub 30 minutes in the 29's (New PB) will update once I have the actual time.

Felt wrecked afterwards!!

27th Feb - Run

ITB started up again, so back to the physio I guess!!

Tuesday 24 February 2009

23rd Feb - Swim (New PB)

Training with SLH.

400m TT - 6.59 mins (New PB)

I felt really strong and could have gone faster but no space to overtake, really pleased that the work seems to be paying off.

6 * 250m (30 second break between each)

4.19 mins
4.35 mins (I was leading this one)
4.34 mins
4.38 mins
4.28 mins
4.31 mins

22nd Feb - Bike

MTB at Bedgebury again, not so muddy this time but went out with a big group so spent a lot of time racing.

Didnt have any lunch and we didnt finish til 5pm so was really feeling it at the end., a really good training session though.

Had my first proper crash, no back brake so went straight over the front going at least 15mph downhill, landed on my head. Thigh was a bit sore afterwards but nothing major.

20th Feb - Swim

Training session with SLH, Drill work and some openwater technique work, feeling fine.

Thursday 19 February 2009

19th Feb - Swim

London Fields with Jim.

3 * 500m:

10.18 mins
10.19 mins
9.54 mins

Total 1500m: 30.31 mins

Last set was out slow, back hard.

Swimming is feeling really strong at the moment.

Tuesday 17 February 2009

16th Feb - Swim

Training with SLH

300m Warm up

200m Hand Drills

Main Set - 15 * 100m (2.05 mins 100m, including break)

1.33 mins
1.38 mins
1.41 mins
1.40 mins
1.40 mins
1.41 mins
1.38 mins
1.39 mins
1.42 mins
1.42 mins
1.41 mins
1.41 mins
1.41 mins
1.44 mins
1.41 mins

Total Time for the set (excluding breaks) was about 25 mins, spent the whole time drafting but felt really strong, moved up a lane this week and managed to keep up for the whole session.

Monday 16 February 2009

15th Feb - Bike

Mountain Biking at Bedgebury, really really muddy this time which made things a lot tougher.

Total time for one lap was 1 hour 35 mins

14th Feb - Run

Quick Hill Rep session on Old Farleigh Rd:

Up 1.09
Down 1.27
Up 1.21
Down 1.24
Up 1.26
Down 1.34
Up 1.27
Down 1.35
Up 1.22

Pretty much killed me, still a long way off my desired run fitness.

Thursday 12 February 2009

11th Feb - Run & Swim

Run

30 minute run to Purley & back from Kates. (about 4 miles)

Swim

10 * 50m Warm up

400m TT - 7.31 mins

5 * 50m Warm Down

Felt really strong on the TT, muscles were a little tired but pretty pleased with the time and effort involved.

Wednesday 11 February 2009

10th Feb - Swim

Session at Purley

400m Warm up - 8.06 mins

500m Drills - Fists etc, Ear hop, Legs

Main Set (30 sec break between each set):

100m - 1.50 mins
200m - 4.01 mins
300m - 6.04 mins
400m - 8.15 mins
300m - 6.03 mins
200m - 4.09 mins
100m - 1.52 mins

Total: 1600m - 32.24 mins

200m Warm down.

Feeling pretty strong but finding it frustrating that my times aren't really coming down that much, will have to work harder I guess!

Sunday 8 February 2009

8th Feb - Run

Cross Country Run around Kingswood, Farleigh and Selsdon.

40 minutes of medium to hard pace.

First time I've been to 100% effort since the injury, everything felt fine so very pleased, heart rate peaked at 198, couldn't get enough from my lungs though, guess that is just a lack of hard training lately.

Friday 6 February 2009

6th Feb - Swim - New PB

Morning session at Redhill. Went for 1500m TT.

100m splits:

1.46 mins
2.00 mins
2.05 mins
2.07 mins
2.12 mins
2.10 mins
2.09 mins
2.01 mins
2.05 mins
2.09 mins
2.13 mins
1.58 mins
2.03 mins
2.00 mins
1.53 mins

Total Time: 30.48 mins

This is my fastest 1500m to date so really pleased, tried to reduce the stroke count and lengthen my stroke, seems to have worked. Still slacking off in the middle 800m, think this is a lack of concentration rather than fitness.

4th Feb - Run

30 minute Run in the snow out to Trinity School, hard work but really good fun, no pain at all.

Tuesday 3 February 2009

1st Feb - Run

Too cold for cycling so went out for a run iinstead, about half an hour of medium pace, felt really strong, still trying to build up the strength in my knee, all feeling OK.

30th Jan - Bike (Velodrome)

Went to the velodrome in Calshot (Southampton), 3 hour course learning the basic skills and team pursuit. Really good fun, hoping to go again in a month or so.

Tuesday 27 January 2009

26th Jan - Swim

Training with SLH

400m - 7.30 mins
300m -
200m
100m
100m
200m
300m
400m - 7.50 mins

Total time about 45 mins.

Took 1 minute break in between each set, the first 400m felt awful but after that felt fine.

Sunday 25 January 2009

25th Jan - Run

20 minute run, feeling the best I have felt for about 6 months, no pain at all (including no ITB)

23rd Jan - Bike

2.5 hours at Bedgebury on the mountain bikes.

22nd Jan - Gym

30 minutes interval training on the cross trainer, feeling much stronger.

Tuesday 20 January 2009

20th Jan - Gym

250 Sit ups
15 mins Calf workout
15 mins Forearm Workout

19th Jan - Gym

Trip to the gym as on an away Job

600 Crunchies
15 mins on Excercise Ball Stomach Work
15 min easy pace run (knee felt a bit stiff again)

18th Jan - Bike

Ride out to Woldingham on the training tires, really hard work but feeling pretty strong.

58 mins

17th Jan - Bike

Mountain Biking near Hastings, out on a single track course, around 20-25km.

There had been a lot of rain so was really muddy, the most fun I've had on a bike in ages, knee felt a tiny bit stiff but OK I think

90 mins hard Cycling

Sunday 18 January 2009

16th Jan - Run

Quick 15 min run to ease the knee back into training, knee felt a bit stiff but otherwise fine.

Tuesday 13 January 2009

12th Jan - Swim

Training with SLH

4 * 100m Warm up (Ave around 1.53 mins)

3 * 250m Drills

5 * 150m Main set (3.10 mins)

2.37 mins
2.47 mins
2.48 mins
2.52 mins
3.02 mins

Total 750m Time: 14.06 mins

Felt quite comfortable aerobically, just need to work on strength now.

Monday 12 January 2009

11th Jan - Cyclocross

75 minutes - Riddlesdown downs

Really hard, really good session, downs were quite muddy so fell off 4 times, but really good fun. Running up the hills with the bike felt fine on my knee which is a bonus.

10th Jan - Run

First Run since injuring my knee,

3km - easy pace.

Knee felt fine so fingers crossed should be back in training.

9th Jan - Swim

Training with SLH

4 * 50m Warm up

4 * 50m sprints - Average 44 seconds (62 stroke count!)

600m Drills

4 * 50m working on speed but lowering the stroke count - Average 44 seconds (Stroke count 42)

4 * 50m sprints

Warm down

Total Distance - 1500m

Tuesday 6 January 2009

5th Jan - Swim

Training with SLH, haven't been swimming for over a month so was pretty awful.

400m TT - 8.32 mins

My worst 400m TT to date, felt like my arms were going to fal off by the end.

600m Drills

10 * 100m @ 2.20 mins

2.10
2.04
2.08
2.08
2.12
2.15
2.16
2.17
2.16
2.20

Not the best, but at least I got through the distance which seemed unlikely halfway through.

Monday 5 January 2009

24th Dec - Bike

Ride with Kate and Ed out to Boxhill, had a really bad cold for the week and a half before so was not feeling my best. Took the cyclo cross tyres out to make training a bit harder.... was an absolute mission, not doing that again.

40 miles approx