29th Sept - Bike

Ride to work and back - easy/med pace:

19 miles - 58 mins
19 miles - TBC.

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

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

23rd Sept - Run

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

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

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).

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

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.