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.
Friday, 29 May 2009
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.
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)
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)
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.
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.
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.
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.
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.
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.
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
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.
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.
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.
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
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.
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
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