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.