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.