21st Dec - Run

Forced 5 mile run as had to leave my car 5 miles away in the snow! Was not up for running today (3rd day in a row). Everything still felt OK and no ITB. Knees a little sore but only tired I think.

20th Dec - Run

SLH winter Solstice;

16 miles

8 pints

6 hours.

A really quality day, kept up a pretty decent pace between pubs, pretty ruined by the end of it.

19th Dec - Run

10 mile run from the Harrow out to Woldingham and back. -4 degrees when we left, pretty tough in the snow and, brilliant run though.

17th Dec - Gym

Usual gym session, working upper and lower body.

15th Dec - Run

Run with SLH bantam group.

10 mile tempo run

18 min w/u -
40 min fast (90% effort)
10 min w/d

10 miles - 1:08 mins

Really tough to keep at such a high intensity for so long. No ITB pain at all, the longest, hardest run I've done in 2 years at least, very very pleased.

14th Dec - Swim

Swim with SLH

300m w/u
600m drill
7 * 150m (2.13, 2.14, 2.16, 2.18, 2.20, 2.22, 2.18 mins)
Medley relay sprint

13th Dec - Bike (N)

Early morning ride, pretty slow pace just to get the distance under my belt:

Selsdon - Westerham - Sevenoaks - Tonbridge - TW - East Grinstead - Oxted - Selsdon

Selsdon - Sevenoaks (15.3 miles) 1.07 hours - 14mph
Sevenoaks - Tunbridge Wells ( 11.7 miles) 44 mins - 16mph
Tunbridge Wells - East Grinstead (14.5 miles) 59 mins - 15 mph
East Grinstead - Sanderstead (20 miles) 1.31 hours - 13mph
Total (61.5) 4 hours 15 mins <14.5mph>

1 Lucozade bar per hour was perfect nutrition (with water and iso). Decided to experiment and miss it for the last 1.5 hours, bonked at about 5 miles to go on a 25% gradient hill. Averaged 3 mph up that hill, then crawled home, good training though.

12th Dec - Run (XC)

Surrey League at Richmond Park.

5.65 miles - 31.21 mins

36th Overall
4th scorer for SLH

Very pleased with the race:

15.32 mins for first lap
15.49 mins for second lap

Still room for improvement given the positive split.

Went too hard first lap but did manage a sprint finish.Absolutely brilliant course and race. Incidently, beat Richard Stannard by a fair bit too! (44th place in link below)

http://www.ranelagh-harriers.com/results/091212mr.html

11th Dec - Swim

Swim with SLH:
w/u - 200m
600m Drills

8 * 100m:
1.29, 1.32, 1.33, 1.35, 1.36, 1.35, 1.32, 1.32. (with 10-15 sec recovery)

300m Drills
w/d - 200m

Really feel like Im getting somewhere with swimming.

10th Dec - Run & Gym

Run:

Slow paced lunchtime run:

6 miles (just under) 50 minutes. No issues to note.

Gym:

10 min w/u on XT

Shoulders, chest, lats and triceps. ITB was tired from run.

8th Dec - Run

Run with SLH

1.5 mile w/u

12 * 300m sprints (uphill).

47,49,48,47,47,47,47,47,50,47,48,42 secs

1.5 mile w/d

Not too bad, last couple felt it and on the warm down had tired legs but otherwise feeling fairly strong.

ITB played up slightly but not terrible.

7th Dec - Swim

Swim training with SLH.

200m w/u

1100m hand drills

6 * 75m sprints

Swimming is coming on a treat, just need to work on holding the same level of power for longer distance.

5th Dec - Fell Run

Fell Run with Kirsty.

Loop from Castleton via Mam Tor - Losehill Peak - Hope back to Castleton)

9 miles (approx) - 2.10 hours.

REally awesome route, med/slow pace (pushed on hills). Legs were tired at the end but minimal ITB.

4th Dec - Gym

10 min w/u - X-trainer

8 * 25 reps on extended lat pull down.

Leg work

8 min w/d - X-trainer

1st Dec - Tri & Run

Crawley Charity Triathlon:

900m swim - 15.15 mins
15km on turbo - ave 51km/h
800m run

SLH Running

6.3 miles - average 9 min mile

No ITB!! Legs were shredded from turbo.

30th Nov - Swim

Swim with SLh

w/u - 300m
Drills
12 * 100m (1.30 - 1.35 mins per rep). (16 strokes per length)