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
Tuesday, 24 February 2009
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.
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.
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.
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
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.
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.
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!
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.
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.
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.