Tuesday, 22 December 2009
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.
Monday, 21 December 2009
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.
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.
Wednesday, 16 December 2009
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.
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.
Tuesday, 15 December 2009
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
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
Monday, 14 December 2009
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.
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.
Saturday, 12 December 2009
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
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.
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.
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.
Wednesday, 9 December 2009
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.
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.
Tuesday, 8 December 2009
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.
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.
Monday, 7 December 2009
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.
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.
Friday, 4 December 2009
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
8 * 25 reps on extended lat pull down.
Leg work
8 min w/d - X-trainer
Wednesday, 2 December 2009
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.
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)
w/u - 300m
Drills
12 * 100m (1.30 - 1.35 mins per rep). (16 strokes per length)
Monday, 30 November 2009
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.
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.
Tuesday, 24 November 2009
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.
Leg Press (L 100, R 200)
Lunges
Calves & Ankles
20 mins - X trainer (high resistance)
w/d on X-trainer.
Monday, 23 November 2009
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.
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)
Wednesday, 18 November 2009
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.
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.
Tuesday, 17 November 2009
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
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
Monday, 16 November 2009
15th Nov - Bike (MTB)
Mountaing bike out around Riddlesdown, Whytleafe and Kenley, good fun.
1.5 hours
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.
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.
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.
Thursday, 12 November 2009
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
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
Wednesday, 11 November 2009
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)
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)
Tuesday, 10 November 2009
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.
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.
Sunday, 8 November 2009
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.
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!!
Arms were v tired after the previous gym session. Worked on drills and Butterfly stroke which is awesome!!
Thursday, 5 November 2009
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.
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.
Tuesday, 3 November 2009
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.
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.
Monday, 2 November 2009
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
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
Thursday, 29 October 2009
27th Oct - Run
Run with SLH.
2.5 mile w/u
30 mins @ 80% effort - 8 * 0.5 mile laps - hilly.
0.5 mile w/d
No ITB, calf still a little weak but not painful.
2.5 mile w/u
30 mins @ 80% effort - 8 * 0.5 mile laps - hilly.
0.5 mile w/d
No ITB, calf still a little weak but not painful.
Tuesday, 27 October 2009
Monday, 26 October 2009
24th Oct - BWTT - Run
Banstead Woods: Really muddy and a bit of a nightmare in road trainers.
1st Place
17:45 mins
Went hard from the start and really felt it.
1st Place
17:45 mins
Went hard from the start and really felt it.
Thursday, 22 October 2009
21st Oct - Fell Run
Quick stop off in the peak district while travelling with work. Started next to Kinder Scout then out over towards Edale (up Losepike hill I beleive).
1 hour 45 mins of serious ascent/descent. Kept up a decent pace with no ITB (few occasional stretches). I would guess around 12 miles covered. Legs were tired at the end.
1 hour 45 mins of serious ascent/descent. Kept up a decent pace with no ITB (few occasional stretches). I would guess around 12 miles covered. Legs were tired at the end.
Tuesday, 20 October 2009
20th October - Gym - Lats
10 min w/u on the rower.
8 * 10 lat pull down - front (Max 55kg)
6 * 10 Lat pull down (Max 50kg).
Variouse conditioning/strecthing
5 min run w/d
8 * 10 lat pull down - front (Max 55kg)
6 * 10 Lat pull down (Max 50kg).
Variouse conditioning/strecthing
5 min run w/d
19th October - Gym - Cardio
3 * 10mins on the x-trainer 60, 70, 90% efforts.
2 * 10 mins on the bike 70, 80% efforts
15 mins Stretching
2 * 10 mins on the bike 70, 80% efforts
15 mins Stretching
Saturday, 10 October 2009
8th Oct - Run
10-12km easy/med paced run up Sakurajima Volcano. Uphill out, downhill back, legs were pretty tired at the end.
Tuesday, 29 September 2009
Monday, 28 September 2009
Friday, 25 September 2009
Thursday, 24 September 2009
Tuesday, 22 September 2009
Friday, 18 September 2009
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
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).
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).
Monday, 14 September 2009
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).
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.
Worked on technique with Brian, really interesting session. Focused on sculling and arm position (keyhole movement). Feel like it really helped.
Wednesday, 9 September 2009
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.
Fast lane
500m W/U
450m Drills
10 * 100m sprints off 1.40 mins
Virtually died, tough but fun session.
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.
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.
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.
Monday, 24 August 2009
20th Aug - Bike
Ride out to Oxted with Tommy and Ed, took it easy.
New PB on Oxted hill 4.37 mins. Felt pretty bad but recovered quickly.
New PB on Oxted hill 4.37 mins. Felt pretty bad but recovered quickly.
16th Aug - Worthing Triathlon
Olympic Distance Tri down in Worthing.
Felt OK in the swim, really need to work on holding my direction better and actually trying my hardest!
T1 was pretty poor, need to leave myself more time for setting up.
Bike was a really nice ride but I def didn't push hard enough, was trying to save my legs for the run but I def didn't go hard enough, at all.
T2 was good although got a 15 sec penalty for taking my helmet off too early.
Run was really good, felt pretty bad for first 3km but just focused on catching the next man each time, 4km-8km felt really good and just pushed as hard as I could. 8km to 10km went for it and felt like shite! Pleased with the time though and 10th overall on the run!
Splits:
Swim: 30.55 mins
T1: 02.03 mins
Bike: 77.23mins
T2: 00.43 mins
Run: 36.16mins
Total: 2.27.22 hours 101st, 19th in category.
Morale of the story: try harder.
Felt OK in the swim, really need to work on holding my direction better and actually trying my hardest!
T1 was pretty poor, need to leave myself more time for setting up.
Bike was a really nice ride but I def didn't push hard enough, was trying to save my legs for the run but I def didn't go hard enough, at all.
T2 was good although got a 15 sec penalty for taking my helmet off too early.
Run was really good, felt pretty bad for first 3km but just focused on catching the next man each time, 4km-8km felt really good and just pushed as hard as I could. 8km to 10km went for it and felt like shite! Pleased with the time though and 10th overall on the run!
Splits:
Swim: 30.55 mins
T1: 02.03 mins
Bike: 77.23mins
T2: 00.43 mins
Run: 36.16mins
Total: 2.27.22 hours 101st, 19th in category.
Morale of the story: try harder.
Wednesday, 12 August 2009
12th August - Bike
Ride to work and back:
out 17 miles - 54 mins
back 17 miles - 60 mins
Feeling strong on the way back,quick 1km straight off the bike.
out 17 miles - 54 mins
back 17 miles - 60 mins
Feeling strong on the way back,quick 1km straight off the bike.
11th August - Run
Run with K on short CC course to Farleigh, feeling good, couple of hill sprints, no ITB.
10th August - Swim
Finally recovering after the cold, swim with SLH
400m - 7.18
300m
200m
100m
100m
200m
300m
400m - 6.50
Felt lik eshite, chest really tight, guess form the cold, still a pretty strong finish though.
400m - 7.18
300m
200m
100m
100m
200m
300m
400m - 6.50
Felt lik eshite, chest really tight, guess form the cold, still a pretty strong finish though.
5th August - Bike
Ride out in Forest of Dean, out to Symmonds Yat and Ross on Wye, around 30 miles, 2 hours, tough hilly terrain and still suffering with the cold.
31 July - Bike
Ride with Addiscombe CC, out with the 19mph (actually 21mph), feeling a lot stronger than usual, prob bike.
Wednesday, 29 July 2009
29th July - Ride (New PB)
Usual Ride out to Westerham:
First ride out on the new bike and it didn't disappoint (see below)
Out 7.7 miles - 31.47
Back 7.9 miles - 29 mins
Westerham hill TT - 5.45 mins! (New PB)
Took it easy for most of the ride getting used to the new bike then went hard on Westerham Hill, bearing in mind I have hardly ridden at all and I messed the gears up about 6 times on the way up I absolutely killed my PB (previous 6.04 mins).
So pleased with the bike, be afraid.
First ride out on the new bike and it didn't disappoint (see below)
Out 7.7 miles - 31.47
Back 7.9 miles - 29 mins
Westerham hill TT - 5.45 mins! (New PB)
Took it easy for most of the ride getting used to the new bike then went hard on Westerham Hill, bearing in mind I have hardly ridden at all and I messed the gears up about 6 times on the way up I absolutely killed my PB (previous 6.04 mins).
So pleased with the bike, be afraid.
Tuesday, 28 July 2009
25th July - Ride 10m TT
Addiscombe TT at Dorking,
29.15 mins - 21 mph
pretty slow but did beat some people and was the only one with no TT bike.
29.15 mins - 21 mph
pretty slow but did beat some people and was the only one with no TT bike.
Tuesday, 21 July 2009
20th July -Swim
Training with SLH
6 sets of:
100m- (25m fast 75m recovery)
100m- (50m fast 50m recovery)
100m- (75m fast 25m recovery)
100m- (100m fast)
Went into the fast lane again today, was so much harder, the recovery was as fast as my flat out pretty much.
Having said that one of the best sessions I have had in ages, middle lane is getting too easy now so am going to stick to the fast and suffer for a few months.
6 sets of:
100m- (25m fast 75m recovery)
100m- (50m fast 50m recovery)
100m- (75m fast 25m recovery)
100m- (100m fast)
Went into the fast lane again today, was so much harder, the recovery was as fast as my flat out pretty much.
Having said that one of the best sessions I have had in ages, middle lane is getting too easy now so am going to stick to the fast and suffer for a few months.
Monday, 20 July 2009
17th July - Bike
Ride with Addiscombe,
Started out with training group, dropped just before Merstham, rode on my own for next 25km, then caught up by 19mph, worked hard on the front and got dropped a bit later, back via dual carrigeway, 38kmph average for 6km!!
Drove back from Gatwick
Started out with training group, dropped just before Merstham, rode on my own for next 25km, then caught up by 19mph, worked hard on the front and got dropped a bit later, back via dual carrigeway, 38kmph average for 6km!!
Drove back from Gatwick
16th July - Run & Swim
10km Run to SLH - 45 mins
SLH Swim training:
400m - W/u
600m - Drills
400m - 25m Sprint, 25m Recovery
SLH Swim training:
400m - W/u
600m - Drills
400m - 25m Sprint, 25m Recovery
Tuesday, 14 July 2009
Monday, 13 July 2009
11th July - Ride (T group)
Ride with Addiscombe CC.
Went out with training group (as opposed to 19mph).
Average for first 3km (to M23) was 26mph, missed a gear, lost about 1m off thewheel in-front and that was it I was dropped. Ed got dropped about 300m after that and so we both hung back for the 19mph. legs were screwed after training group ride so got dropped off 19mph at about 30 miles, caught up for the through and off. (ave 33mph).
Struggled back (almost bonked).
Without doubt the hardest I have ever worked on the bike (including "Tour of Kent"). Going to go back out with the training group next week and try to hang on until Redhill.
Went out with training group (as opposed to 19mph).
Average for first 3km (to M23) was 26mph, missed a gear, lost about 1m off thewheel in-front and that was it I was dropped. Ed got dropped about 300m after that and so we both hung back for the 19mph. legs were screwed after training group ride so got dropped off 19mph at about 30 miles, caught up for the through and off. (ave 33mph).
Struggled back (almost bonked).
Without doubt the hardest I have ever worked on the bike (including "Tour of Kent"). Going to go back out with the training group next week and try to hang on until Redhill.
10th July - Swim
SLH Swim -
10 min warm up
600m drills
4 * 200m (3.10mins my split)
4 * (3*25m sprint & 25m Recovery)
10 min warm up
600m drills
4 * 200m (3.10mins my split)
4 * (3*25m sprint & 25m Recovery)
Thursday, 9 July 2009
8th July - Run (10km TT)
Lunchtime run around 2.5km gatwick loop.
Lap 1 - 8.30 mins
Lap 2 - 9.00 mins
Lap 3 - 10.00 mins
Lap 4 - 10.00 mins
Total 10km time - 37.30 mins
Would prefer negative laps, went out too hard on the first lap, legs feeling pretty heavy from Fahtlek yesterday. ITB kept under control by leaning forwards more and not relaxing. More than happy with the time, think with some work could have it down to at least 35 mins.
Lap 1 - 8.30 mins
Lap 2 - 9.00 mins
Lap 3 - 10.00 mins
Lap 4 - 10.00 mins
Total 10km time - 37.30 mins
Would prefer negative laps, went out too hard on the first lap, legs feeling pretty heavy from Fahtlek yesterday. ITB kept under control by leaning forwards more and not relaxing. More than happy with the time, think with some work could have it down to at least 35 mins.
6th July - Swim
Swim training with SLH
150m w/u
400m - (7.12 mins)
300m - my lead
200m
100m
100m
200m
300m
400m - my lead (7.10 mins)
30 second recovery between each
150m w/u
400m - (7.12 mins)
300m - my lead
200m
100m
100m
200m
300m
400m - my lead (7.10 mins)
30 second recovery between each
Monday, 6 July 2009
5th July - Bike & Run
Morning Ride out to Boxhill, feeling slow and rubbish after a week off in Chamonix (got some MTB, swimming and running done out there).
56km - 2.10 hours
Evening Run - 15 minutes very fast tempo, felt good but ITB was there after 5 mins.
56km - 2.10 hours
Evening Run - 15 minutes very fast tempo, felt good but ITB was there after 5 mins.
Wednesday, 24 June 2009
Tuesday, 23 June 2009
22nd june - Swim
Training with SLH.
Three weeks off and feeling it!
Decided to move into the fast lane from now on, really felt the difference!
200m W/U
300m Drills
8 * 200m off 3 mins.
Ridiculously hard, had to drop out for two lengths on about 6 of the sets, pace was too hard, will get better though!!
Bike is all fixed.
Three weeks off and feeling it!
Decided to move into the fast lane from now on, really felt the difference!
200m W/U
300m Drills
8 * 200m off 3 mins.
Ridiculously hard, had to drop out for two lengths on about 6 of the sets, pace was too hard, will get better though!!
Bike is all fixed.
Monday, 22 June 2009
20th June - Bike (Crash)
Ride with Addiscombe CC, out to the Cafe at 19.5mph (including stops) a savage pace.
3 miles into the ride back turned too sharply, front wheel buckled and I went over the front, Jen into the back of me!
Injuries were pretty minimal, grazed back, leg and fingertips.
Bike rear derailleur knocked out of line and front wheel really buckled. Helmet dented.
3 miles into the ride back turned too sharply, front wheel buckled and I went over the front, Jen into the back of me!
Injuries were pretty minimal, grazed back, leg and fingertips.
Bike rear derailleur knocked out of line and front wheel really buckled. Helmet dented.
19th June - Aquathon (New PB)
SLH Tri Club Aquathon
400m Swim - 6.53 mins (last race 8.04 mins)
4km Run - 15.00 mins (last race 16.29 mins)
3rd Place
Pretty pleased with the times, still think I could go faster in the swim, and my run fitness is way down on the winter but overall a huge improvement. No ITB pain.
400m Swim - 6.53 mins (last race 8.04 mins)
4km Run - 15.00 mins (last race 16.29 mins)
3rd Place
Pretty pleased with the times, still think I could go faster in the swim, and my run fitness is way down on the winter but overall a huge improvement. No ITB pain.
Friday, 19 June 2009
18th June - Bike
Ride out to Gatwick and Back with Kate, Ed and Geoff.
Medium/Hard pace.
5 * 1 min sprints - took the juice out the legs to say the least.
Total Distance: 45km
Total Time: 1.45 hours
Ave Speed: 26kph (including stops)
Really good to be back out on the bike properly. Legs fully recovered from the weekend now.
Medium/Hard pace.
5 * 1 min sprints - took the juice out the legs to say the least.
Total Distance: 45km
Total Time: 1.45 hours
Ave Speed: 26kph (including stops)
Really good to be back out on the bike properly. Legs fully recovered from the weekend now.
Wednesday, 17 June 2009
17th June - Bike & Run
Quick "recovery aiding" bike and run, muscles feel a little tired but no major aches or pains to report, pretty happy with recovery speed. Going to move onto speed training for the olympic distances I've got coming up.
Tuesday, 16 June 2009
14th June - UK Half Ironman Triathlon
The main event of the season for me.
Came out the swim in 41 minutes which was way outside of what I hoped (around 35 mins). My goggles filled up with water about 6 times which didnt help but to be honest think the main issue was a lack of experience in the water. I needed to swim my own line rather than worrying about where other people were.
A slow T1 (again lack of experience). 8.30 mins
The bike split 3.30.14 was better than I was expecting. was on for 3.15 but lost it completely for about 10 miles near the end of the second lap, think this was a result of fatigue, lack of iso intake and heat. The end of the bike was feeling strong.
Again an atrociously slow T2, mostly because I felt really dizzy, still need to really focus on my bike work.
Came out onto the run knowing that the ITB would hold me back, was running for a 2 hour half marathon (with ITB I'd run to 2.05 so was fairly confident). First two laps kept to exactly 40 minutes and feeling OK, ITB was a little sore but nothing major, had to stop once every 10 minutes for 20-30 seconds to stretch. Last half of the last lap (from the Dam) I went for it properly, killed it on the final lap, not feeling too tired, made up at least 9 minutes in that last lap. Last split (around 5 mins) was 13th fastest overall. Total Time for half was 1.51 mins. Felt really strong at the end. Think with no ITB I may even be able to push close to 1.30 half as I was way off my pace.
Total time: 6.15.05
Really happy with the time and have some very easy areas to make up some time (all of them!).
Going to work on the bike this summer and see where I'm at in Sept for a possible IM next year, if not then 2011 for sure.
Came out the swim in 41 minutes which was way outside of what I hoped (around 35 mins). My goggles filled up with water about 6 times which didnt help but to be honest think the main issue was a lack of experience in the water. I needed to swim my own line rather than worrying about where other people were.
A slow T1 (again lack of experience). 8.30 mins
The bike split 3.30.14 was better than I was expecting. was on for 3.15 but lost it completely for about 10 miles near the end of the second lap, think this was a result of fatigue, lack of iso intake and heat. The end of the bike was feeling strong.
Again an atrociously slow T2, mostly because I felt really dizzy, still need to really focus on my bike work.
Came out onto the run knowing that the ITB would hold me back, was running for a 2 hour half marathon (with ITB I'd run to 2.05 so was fairly confident). First two laps kept to exactly 40 minutes and feeling OK, ITB was a little sore but nothing major, had to stop once every 10 minutes for 20-30 seconds to stretch. Last half of the last lap (from the Dam) I went for it properly, killed it on the final lap, not feeling too tired, made up at least 9 minutes in that last lap. Last split (around 5 mins) was 13th fastest overall. Total Time for half was 1.51 mins. Felt really strong at the end. Think with no ITB I may even be able to push close to 1.30 half as I was way off my pace.
Total time: 6.15.05
Really happy with the time and have some very easy areas to make up some time (all of them!).
Going to work on the bike this summer and see where I'm at in Sept for a possible IM next year, if not then 2011 for sure.
Thursday, 11 June 2009
Tuesday, 9 June 2009
8th June - Swim
Training with SLH
W/U - 6 mins
Drills - 200m
Main Set 15 * 100m. My two leading splits were 1.35 mins.
First 400m really stiff after a week off but soon got back into it.
W/U - 6 mins
Drills - 200m
Main Set 15 * 100m. My two leading splits were 1.35 mins.
First 400m really stiff after a week off but soon got back into it.
Monday, 8 June 2009
7th June - Run & Bike
25 min morning run pushing the pace a little, felt pretty good.
2 hour Evening Ride out to Westerham - Oxted (+loop) - Botley Farm.
First hour legs felt fairly heavy but after the killer Oxted hill felt really really strong.
2 hour Evening Ride out to Westerham - Oxted (+loop) - Botley Farm.
First hour legs felt fairly heavy but after the killer Oxted hill felt really really strong.
30th May - 6th June - Bike & Ride
Out in France, climbing every day
Got around 15km of riding in a day with one 2 hour ride feeling fine.
25 min run (barefoot which is my favourite!)
55 min run - kept a pretty good tempo, ITB still in the background but able to manage it pretty well now.
Got around 15km of riding in a day with one 2 hour ride feeling fine.
25 min run (barefoot which is my favourite!)
55 min run - kept a pretty good tempo, ITB still in the background but able to manage it pretty well now.
Friday, 29 May 2009
28th May - Bike & Run
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.
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.
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
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.
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.
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.
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.
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.
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!
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
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.
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.
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.
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
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)
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.
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.
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.
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.
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.
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.
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.
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.
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
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.
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.
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.
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.
Friday, 20 March 2009
Thursday, 19 March 2009
19th March - Swim
Morning Swim at Redhill
1900m
Didnt bother with timing, feeling completely fine at the end, didnt push it too hard. Took 500m to warm up, need to improve that somehow.
1900m
Didnt bother with timing, feeling completely fine at the end, didnt push it too hard. Took 500m to warm up, need to improve that somehow.
18th March - Run
6.5km - 25 mins
Longest run since the injuries, feeling fine, a little out of practice and slight pain in my calf but nothing major and no ITB! Fingers crossed I can keep upping the distance.
Longest run since the injuries, feeling fine, a little out of practice and slight pain in my calf but nothing major and no ITB! Fingers crossed I can keep upping the distance.
Tuesday, 17 March 2009
16th March - Swim
Quick 15 min Run.
Swim sesion at SLH.
5 * 400m (1 min break between each):
6.58 mins
7.02 mins (My lead)
7.25 mins
7.20 mins
7.03 mins
Final extra 400m led by Me then Kate:
200m split: 3.20 (Me), 3.45 (Kate)
400m: 7.05 mins.
Feeling really strong and comfortable with swimming at the moment.
Swim sesion at SLH.
5 * 400m (1 min break between each):
6.58 mins
7.02 mins (My lead)
7.25 mins
7.20 mins
7.03 mins
Final extra 400m led by Me then Kate:
200m split: 3.20 (Me), 3.45 (Kate)
400m: 7.05 mins.
Feeling really strong and comfortable with swimming at the moment.
15th March - Brick
Early morning cycle out to Westerham and back (working hard). Followed by run up to the Harrow, feeling really weak for first 1km on the run but picked up after that. No sign of ITB.
14th March - Bike
Cycling with addiscombe CC, out to redhill the long way. Feeling really strong on the way out (ave. 18mph). On the way back we tagged onto the training group which was absolute agony, spent the whole time desperately trying to hang onto there wheel. Kept up to the next stop. Bonked from MErstham home which was an absolute mission, nice to be out on a long ride again.
60 miles around4 hours (with stops).
60 miles around4 hours (with stops).
Thursday, 12 March 2009
12th March - Swim
Morning Swim at Redhill
300m Warm up
multiple 50m swims working on low stroke count.
followed by pyramid down from 400m, really trying to work on length of stroke.
Really not in the mood
300m Warm up
multiple 50m swims working on low stroke count.
followed by pyramid down from 400m, really trying to work on length of stroke.
Really not in the mood
11th March - Run
Two Laps around the usual estate, ITB felt completely fine until the last 20m, really pleased. Legs felt slightly heavy and definitely not feeling as crisp as usual on the run but core fitness still seems to be there.
9th March - Run & Swim
Morning Run out to Farleigh Common, ITB started up after about 4km, walked the rest but at least the stretching seems to be allowing the distance to increase.
Swim with SLH:
300m - Warm up
400m - Drills
3 *
100m - Normal Swim
100m - Wrong Side Breathing
100m - Bi-lateral breathing
100m - Breathe every 5 strokes.
Felt really strong.
Swim with SLH:
300m - Warm up
400m - Drills
3 *
100m - Normal Swim
100m - Wrong Side Breathing
100m - Bi-lateral breathing
100m - Breathe every 5 strokes.
Felt really strong.
7th March - Ride
Morning Ride with Tommy and Mike, out to Westerham and back, off road tyres on but with better pressure. Feeling really strong in the last 10 miles, seems to take at least 10 miles to warm up the legs.
6th March - Ride
Evening Ride out to Woldingham with Tommy, had the off road tyres with really low pressure so a good hard ride. 15 miles approx.
Friday, 6 March 2009
5th March - Swim
Session at Purley Pool with Mike
200m Warm up
Pyramid Set (30 second break between each:
100m - 1.34 mins
200m - 3.40 mins
300m - 5.40 mins
400m - 7.46 mins
300m -
200m -
100m - 1.30 mins
200m Warm up
Pyramid Set (30 second break between each:
100m - 1.34 mins
200m - 3.40 mins
300m - 5.40 mins
400m - 7.46 mins
300m -
200m -
100m - 1.30 mins
4th March - Bike
Down to Croydon and Bike going at 100% effort.
Followed up with 250 Squats, really hard session on the thighs!!
Followed up with 250 Squats, really hard session on the thighs!!
Tuesday, 3 March 2009
2nd March - Swim
SLH Training
400m Warm up
300m Drills
8 * 150m Main Set (15 second break between each)
2.34
2.35
2.32
2.24 (My Lead)
2.34
2.30
2.29
2.35
400m Warm up
300m Drills
8 * 150m Main Set (15 second break between each)
2.34
2.35
2.32
2.24 (My Lead)
2.34
2.30
2.29
2.35
28th Feb - Swim Challenge (New PB)
SLH Swim Challenge, 1 hour swim.
2,980m - really pleased with this although was hoping to make the 3,000m mark!!
1500m split was sub 30 minutes in the 29's (New PB) will update once I have the actual time.
Felt wrecked afterwards!!
2,980m - really pleased with this although was hoping to make the 3,000m mark!!
1500m split was sub 30 minutes in the 29's (New PB) will update once I have the actual time.
Felt wrecked afterwards!!
Tuesday, 24 February 2009
23rd Feb - Swim (New PB)
Training with SLH.
400m TT - 6.59 mins (New PB)
I felt really strong and could have gone faster but no space to overtake, really pleased that the work seems to be paying off.
6 * 250m (30 second break between each)
4.19 mins
4.35 mins (I was leading this one)
4.34 mins
4.38 mins
4.28 mins
4.31 mins
400m TT - 6.59 mins (New PB)
I felt really strong and could have gone faster but no space to overtake, really pleased that the work seems to be paying off.
6 * 250m (30 second break between each)
4.19 mins
4.35 mins (I was leading this one)
4.34 mins
4.38 mins
4.28 mins
4.31 mins
22nd Feb - Bike
MTB at Bedgebury again, not so muddy this time but went out with a big group so spent a lot of time racing.
Didnt have any lunch and we didnt finish til 5pm so was really feeling it at the end., a really good training session though.
Had my first proper crash, no back brake so went straight over the front going at least 15mph downhill, landed on my head. Thigh was a bit sore afterwards but nothing major.
Didnt have any lunch and we didnt finish til 5pm so was really feeling it at the end., a really good training session though.
Had my first proper crash, no back brake so went straight over the front going at least 15mph downhill, landed on my head. Thigh was a bit sore afterwards but nothing major.
20th Feb - Swim
Training session with SLH, Drill work and some openwater technique work, feeling fine.
Thursday, 19 February 2009
19th Feb - Swim
London Fields with Jim.
3 * 500m:
10.18 mins
10.19 mins
9.54 mins
Total 1500m: 30.31 mins
Last set was out slow, back hard.
Swimming is feeling really strong at the moment.
3 * 500m:
10.18 mins
10.19 mins
9.54 mins
Total 1500m: 30.31 mins
Last set was out slow, back hard.
Swimming is feeling really strong at the moment.
Tuesday, 17 February 2009
16th Feb - Swim
Training with SLH
300m Warm up
200m Hand Drills
Main Set - 15 * 100m (2.05 mins 100m, including break)
1.33 mins
1.38 mins
1.41 mins
1.40 mins
1.40 mins
1.41 mins
1.38 mins
1.39 mins
1.42 mins
1.42 mins
1.41 mins
1.41 mins
1.41 mins
1.44 mins
1.41 mins
Total Time for the set (excluding breaks) was about 25 mins, spent the whole time drafting but felt really strong, moved up a lane this week and managed to keep up for the whole session.
300m Warm up
200m Hand Drills
Main Set - 15 * 100m (2.05 mins 100m, including break)
1.33 mins
1.38 mins
1.41 mins
1.40 mins
1.40 mins
1.41 mins
1.38 mins
1.39 mins
1.42 mins
1.42 mins
1.41 mins
1.41 mins
1.41 mins
1.44 mins
1.41 mins
Total Time for the set (excluding breaks) was about 25 mins, spent the whole time drafting but felt really strong, moved up a lane this week and managed to keep up for the whole session.
Monday, 16 February 2009
15th Feb - Bike
Mountain Biking at Bedgebury, really really muddy this time which made things a lot tougher.
Total time for one lap was 1 hour 35 mins
Total time for one lap was 1 hour 35 mins
14th Feb - Run
Quick Hill Rep session on Old Farleigh Rd:
Up 1.09
Down 1.27
Up 1.21
Down 1.24
Up 1.26
Down 1.34
Up 1.27
Down 1.35
Up 1.22
Pretty much killed me, still a long way off my desired run fitness.
Up 1.09
Down 1.27
Up 1.21
Down 1.24
Up 1.26
Down 1.34
Up 1.27
Down 1.35
Up 1.22
Pretty much killed me, still a long way off my desired run fitness.
Thursday, 12 February 2009
11th Feb - Run & Swim
Run
30 minute run to Purley & back from Kates. (about 4 miles)
Swim
10 * 50m Warm up
400m TT - 7.31 mins
5 * 50m Warm Down
Felt really strong on the TT, muscles were a little tired but pretty pleased with the time and effort involved.
30 minute run to Purley & back from Kates. (about 4 miles)
Swim
10 * 50m Warm up
400m TT - 7.31 mins
5 * 50m Warm Down
Felt really strong on the TT, muscles were a little tired but pretty pleased with the time and effort involved.
Wednesday, 11 February 2009
10th Feb - Swim
Session at Purley
400m Warm up - 8.06 mins
500m Drills - Fists etc, Ear hop, Legs
Main Set (30 sec break between each set):
100m - 1.50 mins
200m - 4.01 mins
300m - 6.04 mins
400m - 8.15 mins
300m - 6.03 mins
200m - 4.09 mins
100m - 1.52 mins
Total: 1600m - 32.24 mins
200m Warm down.
Feeling pretty strong but finding it frustrating that my times aren't really coming down that much, will have to work harder I guess!
400m Warm up - 8.06 mins
500m Drills - Fists etc, Ear hop, Legs
Main Set (30 sec break between each set):
100m - 1.50 mins
200m - 4.01 mins
300m - 6.04 mins
400m - 8.15 mins
300m - 6.03 mins
200m - 4.09 mins
100m - 1.52 mins
Total: 1600m - 32.24 mins
200m Warm down.
Feeling pretty strong but finding it frustrating that my times aren't really coming down that much, will have to work harder I guess!
Sunday, 8 February 2009
8th Feb - Run
Cross Country Run around Kingswood, Farleigh and Selsdon.
40 minutes of medium to hard pace.
First time I've been to 100% effort since the injury, everything felt fine so very pleased, heart rate peaked at 198, couldn't get enough from my lungs though, guess that is just a lack of hard training lately.
40 minutes of medium to hard pace.
First time I've been to 100% effort since the injury, everything felt fine so very pleased, heart rate peaked at 198, couldn't get enough from my lungs though, guess that is just a lack of hard training lately.
Friday, 6 February 2009
6th Feb - Swim - New PB
Morning session at Redhill. Went for 1500m TT.
100m splits:
1.46 mins
2.00 mins
2.05 mins
2.07 mins
2.12 mins
2.10 mins
2.09 mins
2.01 mins
2.05 mins
2.09 mins
2.13 mins
1.58 mins
2.03 mins
2.00 mins
1.53 mins
Total Time: 30.48 mins
This is my fastest 1500m to date so really pleased, tried to reduce the stroke count and lengthen my stroke, seems to have worked. Still slacking off in the middle 800m, think this is a lack of concentration rather than fitness.
100m splits:
1.46 mins
2.00 mins
2.05 mins
2.07 mins
2.12 mins
2.10 mins
2.09 mins
2.01 mins
2.05 mins
2.09 mins
2.13 mins
1.58 mins
2.03 mins
2.00 mins
1.53 mins
Total Time: 30.48 mins
This is my fastest 1500m to date so really pleased, tried to reduce the stroke count and lengthen my stroke, seems to have worked. Still slacking off in the middle 800m, think this is a lack of concentration rather than fitness.
4th Feb - Run
30 minute Run in the snow out to Trinity School, hard work but really good fun, no pain at all.
Tuesday, 3 February 2009
1st Feb - Run
Too cold for cycling so went out for a run iinstead, about half an hour of medium pace, felt really strong, still trying to build up the strength in my knee, all feeling OK.
30th Jan - Bike (Velodrome)
Went to the velodrome in Calshot (Southampton), 3 hour course learning the basic skills and team pursuit. Really good fun, hoping to go again in a month or so.
Tuesday, 27 January 2009
26th Jan - Swim
Training with SLH
400m - 7.30 mins
300m -
200m
100m
100m
200m
300m
400m - 7.50 mins
Total time about 45 mins.
Took 1 minute break in between each set, the first 400m felt awful but after that felt fine.
400m - 7.30 mins
300m -
200m
100m
100m
200m
300m
400m - 7.50 mins
Total time about 45 mins.
Took 1 minute break in between each set, the first 400m felt awful but after that felt fine.
Sunday, 25 January 2009
25th Jan - Run
20 minute run, feeling the best I have felt for about 6 months, no pain at all (including no ITB)
Tuesday, 20 January 2009
19th Jan - Gym
Trip to the gym as on an away Job
600 Crunchies
15 mins on Excercise Ball Stomach Work
15 min easy pace run (knee felt a bit stiff again)
600 Crunchies
15 mins on Excercise Ball Stomach Work
15 min easy pace run (knee felt a bit stiff again)
18th Jan - Bike
Ride out to Woldingham on the training tires, really hard work but feeling pretty strong.
58 mins
58 mins
17th Jan - Bike
Mountain Biking near Hastings, out on a single track course, around 20-25km.
There had been a lot of rain so was really muddy, the most fun I've had on a bike in ages, knee felt a tiny bit stiff but OK I think
90 mins hard Cycling
There had been a lot of rain so was really muddy, the most fun I've had on a bike in ages, knee felt a tiny bit stiff but OK I think
90 mins hard Cycling
Sunday, 18 January 2009
16th Jan - Run
Quick 15 min run to ease the knee back into training, knee felt a bit stiff but otherwise fine.
Tuesday, 13 January 2009
12th Jan - Swim
Training with SLH
4 * 100m Warm up (Ave around 1.53 mins)
3 * 250m Drills
5 * 150m Main set (3.10 mins)
2.37 mins
2.47 mins
2.48 mins
2.52 mins
3.02 mins
Total 750m Time: 14.06 mins
Felt quite comfortable aerobically, just need to work on strength now.
4 * 100m Warm up (Ave around 1.53 mins)
3 * 250m Drills
5 * 150m Main set (3.10 mins)
2.37 mins
2.47 mins
2.48 mins
2.52 mins
3.02 mins
Total 750m Time: 14.06 mins
Felt quite comfortable aerobically, just need to work on strength now.
Monday, 12 January 2009
11th Jan - Cyclocross
75 minutes - Riddlesdown downs
Really hard, really good session, downs were quite muddy so fell off 4 times, but really good fun. Running up the hills with the bike felt fine on my knee which is a bonus.
Really hard, really good session, downs were quite muddy so fell off 4 times, but really good fun. Running up the hills with the bike felt fine on my knee which is a bonus.
10th Jan - Run
First Run since injuring my knee,
3km - easy pace.
Knee felt fine so fingers crossed should be back in training.
3km - easy pace.
Knee felt fine so fingers crossed should be back in training.
9th Jan - Swim
Training with SLH
4 * 50m Warm up
4 * 50m sprints - Average 44 seconds (62 stroke count!)
600m Drills
4 * 50m working on speed but lowering the stroke count - Average 44 seconds (Stroke count 42)
4 * 50m sprints
Warm down
Total Distance - 1500m
4 * 50m Warm up
4 * 50m sprints - Average 44 seconds (62 stroke count!)
600m Drills
4 * 50m working on speed but lowering the stroke count - Average 44 seconds (Stroke count 42)
4 * 50m sprints
Warm down
Total Distance - 1500m
Tuesday, 6 January 2009
5th Jan - Swim
Training with SLH, haven't been swimming for over a month so was pretty awful.
400m TT - 8.32 mins
My worst 400m TT to date, felt like my arms were going to fal off by the end.
600m Drills
10 * 100m @ 2.20 mins
2.10
2.04
2.08
2.08
2.12
2.15
2.16
2.17
2.16
2.20
Not the best, but at least I got through the distance which seemed unlikely halfway through.
400m TT - 8.32 mins
My worst 400m TT to date, felt like my arms were going to fal off by the end.
600m Drills
10 * 100m @ 2.20 mins
2.10
2.04
2.08
2.08
2.12
2.15
2.16
2.17
2.16
2.20
Not the best, but at least I got through the distance which seemed unlikely halfway through.
Monday, 5 January 2009
24th Dec - Bike
Ride with Kate and Ed out to Boxhill, had a really bad cold for the week and a half before so was not feeling my best. Took the cyclo cross tyres out to make training a bit harder.... was an absolute mission, not doing that again.
40 miles approx
40 miles approx