29th Nov - Run

2 laps of Shirley Hills with Kirsty. ITB is still playing up a little, very frustrating.

28th Nov - Bike

Cycle to Brighton with Mr Baker,

Easy pace with no real issues noted, legs feeling relatively fresh although this was more a result of pace than any fitness. on Mikes clown bike from Haywards Heath.

4.5 hours.

26th Nov - Gym

Core, stretch and biceps

25th Nov - Gym

Legs and Core - pretty tired from Mon.

24th Nov - Gym

Upperbody session

23rd Nov - Gym - Legs

w/u - 10 mins on X-trainer

Leg Press (L 100, R 200)
Lunges
Calves & Ankles
20 mins - X trainer (high resistance)

w/d on X-trainer.

22nd Nov - Swim (4km)

4km Swim at Purley Pool

1km splits as follows:

21.37 mins
20.52 mins
19.59 mins
18.51 mins

1:21.18 hours

Longest session to date, felt pretty good after the first 1km. Really pleased with negative splits, still felt very strong at the end. Core strength was a bit of an issue towards the last 2km with my back arching (legs kicking up and torso staying up and lower back dropping). Will work this week.

21st Nov - Run

XC at Harrisons with Kirsty - 45 mins med paced XC. ITB still playing up (OK on Run but bad walking after)

18th Nov - Gym

Upper body session at the gym, particuarly working on swimming strokes and forearms.

17th Nov - Run

Run with SLH

w/u - 1.5 miles

4 * 1 mile efforts

w/d - 1.5 miles

ITB playing up very slightly so backed off a little bit, still hoping that strength work is going to win through.

16th Nov - Swim

SLH Training

300m w/u
3 * (250m drills & 6 * 50m, reducing stroke count each time).

Stroke count down to 12 on a few of the lengths, average about 17, feeling a lot smoother in the pool.

50m Fly and 50m w/d

Total: 2000m

15th Nov - Bike (MTB)

Mountaing bike out around Riddlesdown, Whytleafe and Kenley, good fun.

1.5 hours

14th Nov - Run (Surrey League XC)

5 mile XC around farthing downs (2 laps).

Went out pretty hard for the first 2 miles, very strong on the downhill sections and pretty strong on the up.

next 1.5 miles was an absolute killer, last power in my legs and about 15 places. Picked it up for the last bit and managed to claw back a couple of places, felt really strong up the last hill. Suffered for the last mile but kept the pace high.

1st 2.5 miles - 15.39 mins
2nd 2.5 miles - 16.39 mins
Total time - 32. 18 (49th overall, 3rd in SLH)

Would have preferred negative splits and I believe this pacing issue is the limiting factor in improvement.

13th Nov - Swim

w/u - 300m
Drills
Mainset - 8 * 100m fast, 50m breathe every 5th breath.

Didnt complete mainset as working on stroke with Nigel. need to bring my hands in the water further apart.

11th Nov - Gym

15 mins on x-trainer
5 mins on stepper
20 mins on hip flexors etc

A right little faggot gym session but needs to be done. ITB is still feeling a little tight

10th Nov - Run

Run with SLH

went out with the slower reps group as had my spare trainers on.

3km w/u

6 * 700m reps (80-90%)
2.10 mins
2.05 mins
2.11 mins
2.12 mins
2.13 mins
2.09 mins

3km w/d

ITB was very slightly noticeable, think this was aresult of the trainers (very heavy)

9th Nov - Swim

Swimming with SLH

400m w/u
450m Drills
3*150m set (middle 150m with pull) off of 2.50 mins
450m Drills
3*150m set (middle 150m with pull) off of 2.50 mins

W/D with very slow stroke

Left tricep absolutely dead after, not sure what is wrong with it.

7th Nov - Run (XC race)

Reigate Priory relays. 6 man team, 4km each.

I was in the first wave, went out v v hard for the first half trying to keep up with the leaders, uphill for first 2km. Got dropped by them at about 1.5km then suffered throughout the rest (hangover did not help!)

Strong finish brought on more by spectators than any determination on my part.

4km - 14.49 mins (6th in first wave)

Learnt: need to keep with front group and not get stuck behind the slower runners. Better pacing.

6th Nov - Swim

Training with SLH.

Arms were v tired after the previous gym session. Worked on drills and Butterfly stroke which is awesome!!

5th Nov - Gym

Gym work on upper body focusing on stroke action (prob about 500 reps) and triceps.

4th Nov - Run

Run with SLH.

W/U - 2 Mile - Med/Slow
Main Set:
6 * 3/4 mile TT (2 min break between each rep) - Uphill on odds, downhill on even.

4.04 mins
3.40 mins
4.12 mins
3.41 mins
4.16 mins
3.44 mins

W/D - 2 Mile - Med/Slow

Went all out from the first one, managed to keep a fairly consistent pace up. Jason absolutely killed me on all 6 (prob 10-20 secs per rep). Really good run, ITB was tired but not painful by the end. Knees a little sore but no pain the next day.

3rd Nov - Swim

Swim with SLH
10,000 different drills.
Included 3 * 3 * 100m sprints - in the fast lane as too many in the middle lane which pretty much destroyed me.

1st Nov - Gym - Legs

Mammoth Session at Purley Gym.

w/u: 10 mins x-trainer, 10 mins steps.

25 mins - squat machine 100kg each leg max. pyramid. (100kg Right Leg: 3 to failure, Left leg 12)
10 mins - hamstring machine
15 mins - quad leg raise
25 mins - hip adductors/abductors/bum (right add is much weaker)
15 mins - calves

w/d - 10 mins x-trainer

Need to work: Right Quad, Right hip/bum, Left Calf, Left hamstring

31st Oct - Run

BWTT - went round with Kirsty for a bit of morale support - 25 mins, new PB for her.