Tuesday 30 November 2010

29th Nov - Swim

purley pool swim

400m w/u
200m kicks
150m drills
1500m (6-7/10 effort)

Total Dist: 2250m

Feeling ok, need to swim twice a week.

Monday 29 November 2010

28th Nov - Run

20 min run with K, up to purley beaches, knee started to play up towards the end.

26th nov - Bike

30 minute turbo, 5 min w/u, 20 min hard, 5 min w/d

25th Nov - Brick

50 mins on turbo,
5 min w/u

(HR over 180 on hard efforts)

1 min hard, 1 min easy
2 min hard, 2 min easy
3 , 3
4,4
4,4
3,3
2,2
1,1

Followed by 20 min run.

Very very tough session, felt like i was going to be sick towards the end.

23rd Nov - Bike

30 mins on turbo

22nd Nov - Swim & Run

400m w/u
600m drills
5 * 100m Hard with 5 breath break
10 * 50m V Hard with5 breath break.

Feeling fine but not really up for swimming at the moment.

21st Nov - Bike

30 minutes on the turbo, legs were tired but all OK.

20th Nov - Bike

Ride with Addiscombe,

Went ahead of training group with Ed but got caught in Merstham. Kept with them up Reigate Steps and on to Rusper Hill. Fell off the back there as knee was playing up. Really pleased with how strong i felt, felt completely at ease, sessions were hard on the front but my longest training ride yet. averaged about 25mph for that bit.

On way back knee was playing up again. Did whole effort on the front from Cafe to Reigate (10 milesish) with a group of about 30 people following me. averaged 21mph and felt really really strong. let them go after that as another big hill which my knee is hating.

Knee ached for a day after but not as bad as before.

Total Distance 45 miles

18th Nov - Bike

30 mins on Turbo

18th Nov - Bike

60 mins on turbo trainer.

5 min w/u

50 mins hard, (Av BPM 175)

5 min w/d

16th Nov - Bike

30 mins on the turbo trainer. 5 min w/u, 20 mins above 170bpm, 5 min w/d.

Tuesday 16 November 2010

15th Nov - Swim

Purley pool session:

400m warm up
600m TI drills
1000m hard with baggy T-Shirt on, felt reasonably good considering the week break i've had. pushed hard throughout. 18 min time roughly.

14th Nov - Bike

Turbo session.

5 min w/u
13 min at 168 HR average
7 min at 179 HR average
5 min w/d

Feeling very good again, able to comfortably hold a very decent HR. have noticed that it takes about 12-15 minutes for my HR to regulate and for the muscles to feel strong. So need to somehow incorporate this into my warm up.

13th Nov - Run

Run to purley pool to go swimming (not open). 1- 2 miles

Knee was stiff during run but not particuarly after, need to up the distance.

11th Nov - Bike

1 hour session on turbo

5 min warm up.
4* 15 min HR as follows:

163 bpm
165 bpm
167 bpm
170 bpm

Final max test took me up to about 190 bpm and then ran out of resistance on turbo setting!

Getting stronger but need a lot more work.

10th Nov - bike

30 minutes on turbo (15 mins hard)

Tuesday 9 November 2010

8th Nov - Bike

Suffer fest DVD with Paul

16 minute warm up
10 min interval 1 min hard 1 min medium
3 * 8 min efforts with 4 min easy.

267 W
266 W
280 W

Average 271 W

Total time 1.06 hours

5th Nov - Run

3 mile run, low level aggravation of my right knee.

Wednesday 3 November 2010

2nd Nov - Bike (Power Test) New PB

Power test with Paul.

15-20 minute warm up.

30 minutes power test.

average wattage 247.6 watts (245 bpm previously)
average HR 173 bpm (185 bpm previously)
average cadence 93 (103 previously)

Although not a crazy increase in wattage the HR and cadence are both down on the prior test which is a plus.

1st Nov - Bike and Swim (New PB)

30 minutes easy on the turbo.

final TI session with SLH focusing on drills.

finished with a 400m TT. Absolutely killed myself and got 5.44 mins a new PB (previously 6.03 mins). Pleased and I am no where near at my top swim fitness so fingers crossed next season i should be in good shape.

31st Oct - Run (Knee)

tried to run on the knee but after 0.5km it wasn't having any of it. so back to exercises.

30th Oct - Bike (T)

30 minute turbo session, feeling strong

29th Oct - Bike (T)

30 minute turbo session, no problem

28th Oct - Bike (T)

30 minute turbo session, feeling pretty good.

Thursday 28 October 2010

27th Oct - Bike (Turbo)

15 min w/u on turbo.
15 min hard effort (around 70% building up to 90%).
5 min w/d

Effort felt very comfortable, legs feeling pretty strong.

Knee was absolutely fine which is very strange. Going to progress with turbo work for now.

25th Oct - Swim

Total immersion training with SLH. Everything feeling OK, knee a little stiff after kicking hard.

24th Oct - Bike

Cycle out to Boxhill

6 * Hill reps

Cycle home

40 miles.

Knee really bad by the end again and very stiff afterwards. Kept HR at around 180-190bpm.

23rd Oct - Bike (New HR PB)

2 * 30 min sessions on the turbo, no knee pain.

Managed to get my HR up to 215 bpm on two occasions with sprint efforts. This felt close to max bpm for me.

Able to hold at about 210 bpm for a few minutes.

22nd Oct - Sports Massage (Amanda)

Met with sports physio.

Very tight hamstrings causing significant pulling to my patella. Loosened all up and should be better now.

Need to significantly increase my protein intake and stretch/strengthen vastus mediallis.

21 Oct - Swim

1000m Swim
1000m Kick

19th Oct - Swim

1000m swim
1000m kicks

16th Oct - Bike

Out with Addiscombe

Knee really sore by the end (45 miles). very very stiff the following day

14th Oct Swim

1500m swim
1000m kick

tired from yesterday

13th Oct - Swim

1000m swim and 1000m various kicks.

Wednesday 13 October 2010

12th Oct - Core Stability

In light of the knee injury starting some core stability work while I wait to get back to training.

1 hour of core stability work.

Monday 11 October 2010

9th Oct - Bike and Run (Surrey League)

Easyish ride over to Wimbledon with Jim, Matt and Nick (12 miles)

Surrey League XC:

Went off fairly easy to see if I could do negative splits. The first lap was ok with an average heart rate of around 182bpm. Felt OK until 2 miles in. Lost contact with the front group which was a conscious decision.
2nd lap was difficult from the start, I started to pick up the pace but I just had no strength in my legs or mentally. Struggled along and got overtaken a bit.
Jim came through with about a mile to go and I was able to stick to his shoulder (just). Average heart rate for 2nd lap was 190bpm with average of 185. Overtook Richard Stannard on last mile so at least a small victory!

Although I had a slight cold I was way down performance wise, my fitness is way off and the injury is still here. 1 month off from running completely, cycling and swimming. Also, going off slow didnt work for me, I need the mental racing to keep me pushing hard, I can hold myself on the limit for a long time if there is someone to race but cannot self motivate.

10 mile bike back with Matt, Jim and Nick.

4th Oct - Bike

30 min med-hard turbo session. knee felt ok. 500m run after and it played up.

3rd Oct - Swim

SLH Total Immersion session. did a 6.08 min 400m, took my t shirt off halfway through and got stuck behind someone, could easily have gone 5.45 I think.

Monday 4 October 2010

2nd Oct - Run (Gibb 5 mile XC)

SLH 5 mile champs.

New Matt was out to beat me so thought I would push hard from the start, open up a gap and then hang on for dear life. Average heart rate for first 2 miles was 192bpm!!

Got to the first hill and just red-lined, not been doing that much aerobic work so just didnt have it in my lungs. HR got up to 207 bpm which is a new PB!

Stuart Major took me on the hill which was expected, I had a gap of about 100m over Matt but just lost it up there, Matt caught me up and sounded ruined, in retrospect I should have pushed on but I really did have very little left in the tank. Let Matt dictate the pace for about 2 miles which was again a mistake.

Sprinted with about 500m to go but hadnt left enough time, last 100m Matt cut me up into a bush so lost the sprint!!

Lessons Learnt: 190 bpm is the maximum I can maintain and really I should aim to stay on about 185. If someone has worked hard to catch me up then I need to push on no matter how much it hurts as they have had to struggle to get to me. I am a good runner but not a sprinter so MUST NOT let it come to a sprint.

3rd place overall which meant my first ever prize money!

Knee still sore.

27th Sept - Swim

Easy swim session with SLH, arms feeling pretty tired!

Tuesday 28 September 2010

26th Sept - Windfarmer Triathlon

Windfarmer Triathlon at Lydd.

Water temperature was very very cold, hands, feet and face were numb by the end. Managed to stay just off the lead group for first 600m, turned the buoy and hit some big waves which put me off quite a bit. I don't usually mind rough water but it slowed me down so much. Lost a couple of places in the final 600m, trying to push hard but my muscles just were not up for it with the cold. Pretty disappointed with the swim although 10th out of the water isnt bad! but I def could have gone 3 mins faster at least if warmer.

T2 was slow but I always planned for that as I needed to get my base layer on over the top of my trisuit (too cold to risk not wearing it).

Bike without doubt was my weakest area, I just do not try hard enough. averaged 20mph but heart rate was not elevated at all and I wasn't even out of breath. The wind was very strong but thats no excuse. Total time was 1:15 with the fastest (Matt) being 1:01. I need to find at least 10 minutes for next season. Think the majority of this can come from holding a higher threshold rather than more power so that is going to be my focus for the winter, sustained, hard efforts.

T2 was excellent however I forgot my helmet which cost 15 seconds and was so unavoidable.

Run was tough, my feet were completely numb for the first 8km to the point that all I could feel was my ankles and nothing below. Tried to hold a relatively high pace but the majority of the time I was on my own so difficult to pace myself. Increased my pace throughout the run rather than going off hard which gave me a much more relaxed and probably faster pace. Got the fastest run time of the day but to be honest felt very slow, not sure how that works!

Swim: 28:53
T1: 2.07
Bike: 1:15:18
T2: 0.50
Run: 35:58
Total: 2:23

The race wa a PB but to be honest I am not happy with the result, I know I can go 10 minutes faster if I can just maintain the effort in bike and swim. Came 14th Overall and 2nd in age category so not too bad but plenty to be working on!

24th Sept - Swim & Run

1.2km swim at purley pool to loosen up the muscles

4km Run.

Everything feeling good

Thursday 23 September 2010

21st Sept - Run

Running with SLH.

2.5 mile w/u
5 * 1000m hard (3.10 - 2.50 mins)
2.5 mile w/d

Knee played up on w/d. Feeling pretty strong on the reps.

Max HR 203 bpm.

20th Sept - Swim

SLH training

Various Drills

15 * 100m hard (Chapman Pace) with 5 second recovery, felt pretty comfortable.

18th Sept - Bike

ACC ride,

Front wheel came undone and so got dropped by the training group. Kept up average of 19mph on my own and with a couple of stragglers to the cafe, not really feeling it.

Went hard (about 20mph) on the way home and really felt it. Dropped everyone except Paul on Reigate Hill (HR around 194bpm).

Dropped on Merstham Hill then home.

45 miles

15th Sept - Brick

3 hill reps and 1 run rep (Sanderstead Roundabout).

Av HR around 180bpm and max at 191bpm

14th Sept - Power Test

Half hour poower test with Paul:

Average Power 248 watts
Average HR 182 bpm
Average Cadence 90 rpm

Absolutely ruined

Tuesday 14 September 2010

13th Sept - Swim

SLH training

400m w/u

Drills

150m, 100m, 50m, 50m, 100m, 150m.

5 * 25m sprints

12th Sept - SLH Track championships (new PB's)

SLH club championships at Tooting Athletics Ground.

800m - 2.03 mins (1st Place). Stayed in 2nd for the first lap and then went for the win from 400m, probably could have gone a little harder (maybe 1 second) in the first lap and then sustained pace for longer but overall really pleased. Without doubt the hardest race I have ever run!

100m - 12.7 seconds - only entered last minute for a bit of fun but really enjoyed it.

1500m - 4.20 mins (1st Place). Ran hard from the start, opened a gap and then ran my own race, sure I could have gone faster with some competition and fresh legs!

11th Sept - Bike

Ride with ACC.

Awesome through and off for the majority of the session, George and Paul came out on the ride so average pace was around 22mph.

Held out to the last through and off, got dropped on the hill (by about 4 people) but fought hard and managed to get back on the group (got dropped on next hill).

Really pleased with the ride, one of the most enjoyable rides and I was feeling really strong. Averaged about 22mph to the cafe then easyish ride back with Ed.

10th Sept - Swim

Swim training with SLH

300m w/u race
Various drills and sets
200m w/d

Feeling stronger and stronger.

9th Sept - Bike

Quick 8 mile TT (3 mile w/u and 3 mile w/d)

Averaged 20mph, still want to be faster, aiming for 22mph.

7th Sept - Run

Run with SLH.

2 mile w/u
10 * 500m out and chase back.
2 mile warm down

Only managed 9 of the 500's as really sore knee (Quads).

Tuesday 7 September 2010

6th Sept - Swim

Training with SLH

10 min through and off warm up
600m drills
6 * 100m (25m easy, 50m hard, 25m easy).

went very very hard on the 50's (close to 100%).

Swimming is feeling really positive at the moment, I'm enjoying myself and feeling strong.

4th Sept - Bike

Ride to Brighton with the boys for my birthday, really good fun day out, 46 miles very slowly with a few pub stops. Gave it a smashing on the mountain bike aswell for a few miles.

Friday 3 September 2010

1st Sept - Swim

1500m openwater at Southwater. 4 * 250m hard. Water is starting to get chilly now.

Wednesday 1 September 2010

31st Aug - Brick

45 minute bike hard (20mph on a hilly course), followed by 15 min run hard (up to sanderstead roundabout). 10 minute bad patch on the bike but followed by the last 15 minutes @22mph made up for it, only really the hills that get me.

Felt really good on the run, very hard but just about in control.

Tuesday 31 August 2010

29th Aug - SLH Swim Champs (New PB)

SLH openwater swim champs at Southwater.

1500m course with a staggered start (handicap).

I was last off with Brian, plan was to draft off him for first 500m then move off hard but I felt strong from the start and so thought I would go for it. Caught up with Emma (30 seconds ahead) in first 250m. Settled in to a hard pace for next 750m, just keeping motivated and pushing hard. opened up about 40 seconds on Brian. last 500m I decided to test out the new sprinting method, went at about 90% for 10 strokes, then extended it 10 etc. etc. was able to hold for 400m and then move up to 100% for last 100m (which was awful).

Total time 24.01 mins (PB by about 5 minutes!). 1st Place.

Race went perfectly, looking forward to the final tri of the season in a month!

28th Aug - Bike

Ride out to Epsom - 17 miles. Legs felt strong for last 7 miles - averaging 22mph

27th Aug - Bike

8 mile TT Selsey to Chich, averaged 20mph on a big hangover

26th Aug - Bike

65 mile ride to Selsey.

Misersable, wet and windy ride down! averaged 16mph which was the result of a headwind all the way down!

Tuesday 24 August 2010

24th Aug - Run (10km)

10km lunch time run (+1km w/u and w/d)

10km - 35.48 mins

splits as follows:

2.5km - 8.30 mins
2.5km - 8.45 mins
2.5km - 9.30 mins
2.5km - 9 mins

Not happy with the splits, always go off too hard, think I can knock 20 seconds off just by sorting my pacing. Still not a bad time.

23rd Aug - Swim

SLH training

250m w/u
400,300,200,100,100,200,300,400.

Negative splits throughout (I led 300's at 4.50mins and 4.40 mins)

Average session

Monday 23 August 2010

21st Aug - Bike

Out with ACC.

lasted 2.5m with training group, didn't have it in the legs today.
Rest of the ride with 20mph, did probably 40% on the front feeling very strong, pushing at about 21mph.
Journey home managed average 24mph for 30 minutes (with Matt). Then bonked a little but maintained around 20 mph.

Total Dist: 50m approx

20th Aug - Swim

Swim with SLH

300m sprint w/u (2nd Place)
300m drills
1000m effort (1050m - 16 mins)
300m drills
200m w/d

19th Aug - Bike

Ride with Ben out to Ide hill and Toy hill.

approx 25 miles

16th Aug - Swim

SLH swim

200m w/u
450m drills
12 * 100m off average 1.35 mins
4 * 50m sprints
200m w/d

12th Aug - Run

Running with SLH -

2 mile w/u

12 * hard 700m efforts

3 mile run back to the clubhouse.

Right knee really stiff by the end, not sure what it was.

11th Aug - Swim

Swim at Southwater, 3 laps hard, 1 lap easy.

Total dist - 2km approx

Wednesday 11 August 2010

10th Aug - Run

Run with SLH;

1 mile w/u
200m, 400m, 600m, 400m, 200m, 200m, 400m, 600m, 400m, 200m (100m break between each)
Reasonable tough session, final 200m was 28 seconds. 400 roughly 1.09 mins and 500 around 1.50 mins

very slight ITB in left leg but nothing major

Tuesday 10 August 2010

9th Aug - Swim

Training with SLH

350m sprint/warm up, came 3rd overall.

3 * 150m breathing drills

15 * 100m off 1.30 mins (inc break).

Absolutely died on this session, almost got out the pool, strength and speed is definitely picking up though.

Monday 9 August 2010

5th Aug - Bike

Another hilly session from Bude to Crackington Haven.

2 * 30% hills
1 20% hill for 1 mile!

26 miles, average about 14mph!

3rd Aug - Run

Morning run down to Sea Level and back up, ridiculously steep fell run.

35 mins, knee sore on the front at end.

2nd Aug - Bike

Hill session in Devon (Lynmouth to nr Minehead)

3 * 25% hills (including 1 @ 25% for 1/4 mile!)
20% hill
16% hill
13% hill

30 miles total, a tough session.

30th July - Bike

Quick Hill session up to Sanderstead.

1 warm up
3 * hard in big gear.

Tough, 35 min session

Friday 30 July 2010

28th July - Swim - Southwater

Southwater lake swim.

3 laps (1500m) non stop, feeling pretty strong, still need to work on warming up as shoulders are at about 80% for first lap.

1 final lap w/d. all feeling good.

Wednesday 28 July 2010

27th July - Run

Training with SLH

Legs feeling it a little after the bike.

12 * 400m with 200m recovery.

ranged between 1.08 mins and 1.13 mins (first 1.08 mins and last 1.09 mins). Changes in pacing were deliberate.

4 mile warm down to Tesco, no leg pains.

27th July - Bike

30 miles (roughly) of tough hill session pushing a hard gear for each hill, out to Toy hill and back.

26th July - Swim

Swim with SLH

200m w/u
4 * (100m off 1.50 and 400m off 8 mins - both including break)

Arms were feeling it a lot from the weekend, not the greatest session.

24th - 26th July - Canoeing

Canoed from Sonning to Windsor, hard work using different muscle groups.

21 July - Bike

Hill, strength Session out to Woldingham, Westerham etc.

25 milesish pushing a hard gear.

20th July - Bike (TT - New PB

Addiscombe 10 mile TT.

Pushed fairly hard on the Tribars for the whole thing with very limited ITB (virtually nothing). 25.54 mins which is a PB by about 50 seconds. Ran straight off the bike for about 3 miles, first 1 mile was a killer but settled in nicely.

19th July - Swim (New PB)

200m W/u
200m Drills
4 * 400m - 6.15 mins, 6.01 mins, 7 mins, 7 mins
200m w/d

Pleased with the PB no drafting and pretty tired after the tri yesterday, can def go sub 6 now.

18th July - Hillingdon Triathlon

Sprint Tri:

600m Swim - 9.40
T1, 6km Run, T2 - 23.10
25km Bike - 45.12
Total - 1.18.02 (30th Place)

Pleased with Swim and Run but still need to work on the bike. 3rd in the run and only two GB triathletes beat me (by about 25 seconds) so pretty happy with that when you consider included T1 and T2.

16th July - Swim

SLH training Swim

Wednesday 14 July 2010

13th July - Run

SLH running.

2km w/u
200m, 400m, 600m, 400m, 200m (*2)
2km w/d

Only completed one pyramid set as front of knee was aching, going to take til Friday off.

12th July - Swim

SLH session
200m w/u
150m drills
3 * 500m (7.45 mins, 7.55 mins, 8 mins)
150m drills
200m w/d

Really really tough session

11th July - Bike

Hill session out to Westerham, Ide hill and Toy hill with Matt, Becks and Kate. Really tough session, legs warmed up nicely after a while, able to put in some pretty strong efforts up all the hills. 38 miles

10th July - Bike

Ride with ACC,

went out with training group but legs just did not have the strength (averaging 25mph), dropped after 3 miles so waited for 20mph group, had trouble hanging onto them after the 3 miles spent sprinting! 19-20 on the way hme with Nick, felt ok. around 45 miles

Wednesday 7 July 2010

6th July - Bike (Tour de France)

Amazing days cycling with Matt and Andy.

Ferry to Dunkirque.

Dunkirque - Armentieres - Lille - Warlaing - 86 miles

Watched a cobbled section of the Tour De France in Warlaing.

Warlaing - Lille - Armentieres - Dunkirque - 86 miles

Total distance for the day 174 miles (including cycle from Dover)

Average speed 20mph - Dragged along for a fair it of the day by Matt and Andy but managed to mainin strength throughout.

Nutrition ont he way home constituted coke, sweets and fig rolls, little and oftne seemed to work a treat.

Monday 5 July 2010

4th July - Run & Swim

Run around Southwater, 3 laps hard.

4 * 500m open water swimming, feeling pretty strong on the last 500m, first back)

3rd July - Bike (Training Group 12 miles)

Ride with addiscombe, out with training group and made 12 miles which is my furthest by 10 miles!

Feeling very very strong on the way back.

Averaged 19.5 mph, total dist approx 40 miles.

Friday 2 July 2010

1st July - Bike

1 hour ride, sprint efforts and hill efforts, legs feeling heavy after last two days.

30th June - Bike

3 Hill reps up to Sanderstead, 5 min efforts at 95%, 4 min recovery.

Total Dist 8 miles.

30th June - Swim

Swim at Southwater, 2000m, still need to work on staying straight, drafted off Ben a fair bit, need new wetsuit and more strength in shoulders

Wednesday 30 June 2010

29th June - Run

Run with SLH

4 * 800m hard, 200m slow, 400m hard, 200m slow.

Savage Session, went hard from the start, racing Matt for most of the reps, absolute killer, NO ITB.

Tuesday 29 June 2010

28th June - Swim (400m PB)

Swim training with SLH

350m
300m
200m
100m
100m
200m
350m
400m - 6.25 mins (New PB)

Think if it wasn't at the end of the session could get close to 6 mins on the 400, feeling really strong in the pool but much slower in open water.

Monday 28 June 2010

26th June - Bike

Solo Ride

Reigate - Dorking - Leith Hill - Wooton - Dorking - Box Hill - Home

47 miles - 2.40 hours

Very tough hilly course, brilliant ride, legs felt it on Leith Hill, recovery good. ITB not that noticeable.

25th June - Swim

SLH training:

300m w/u
6 * 50m hard
2 * 200m drills
4 * 150m hard (30 sec recovery).

Tough session because of intensity rather than length.

Friday 25 June 2010

24th June - Run

35 min run med/easy pace with 1 hill effort, NO ITB! very pleased with this run as first time I've been able to run with no ITB since the half. Changed the plates on my bike shoes which seems to have slightly helped the ITB.

Wednesday 23 June 2010

23rd June - Bike

Ride to work, 15 miles medium paced, legs feeling the last 3 days of riding.

22nd June - Ride

Ride home from work via boxhill, 32 miles, averaged 17.5mph (mainly result of boxhill and traffic)

21st June - Brick

am run with k (about 3km)

pm 22 mile ride out to Carshalton followed by 2km run - very hard, found the transition from bike to run really easy.

19th June - Bike

Ride with ACC but too hungover so came home after 15 miles!

17th June - Bike

Bike out to boxhill with Tommy, one and a half reps, felt pretty easy. about 22 miles.

16th June - Swim

Openwater swim training at Southwater.

2500m openwater swimming, still feel like I need to work on concentrating on maintaining high effort in a wetsuit, tend to drift off the pace.

Wednesday 16 June 2010

15th June - Run

Run with SLH

W/U - 1 mile
20 mins of: 300m hard (48-53 secs), 100m recovery.
W/D - 1 mile

Short but tough session, still feeling pretty strong on the last one (managed 12 I believe).

ITB in left leg kicked off slightly from about rep 7. A little sore the next day. Really need to get it sorted but not really sure what else I can do.

Tuesday 15 June 2010

14th June - Swim

SLH training, hard session with:

300m w/u
800m Drills
9 * 50m hard, 50 m easy, 25m hard, 25m easy.

Total: 2,450m

12th June - Bike

Ride with ACC, went out with 20mph, feeling pretty strong throughout, led the group on the way back. 50 miles total.

11th June - Swim

SLH swim training.

9th June - Ride

Bike with Tommy out to Reigate and Merstham, 25 miles

8th June - Gym

Leg session at the gym trying to work on ITB.

7th June - Swim

SLH Swim training (2.3km)

6th June - Swim

Southwater Swim, 2000m open water, still not that quick. Quick transition and run afterwards.

6th June - Bike

Boxhill ride, 2 laps up. about 32 miles.

5th June - Bike

Ride with ACC with the 18's, 40 miles, feeling pretty strong

Friday 4 June 2010

3rd June - Bike

Ride with Jeff and Kate, Purley, Kenley, Woldingham, Oxted, Westerham, Botley, Woldingham, Kenley, Home.

Around 20-25 miles in about 1.20 hours.

Really nice ride, legs feeling very strong, ITB playing up in my left leg!

So now have ITB in both legs from different sports. Gym sessions all next week.

2nd June - Run

Run on farthing downs with some chin-ups etc.

Feeling OK but Right ITB playing up which is a pain, back to strengthening now.

Wednesday 2 June 2010

1st June - Swim

Back into training now, got Hillingdon Triathlon on 18th July and a few other club races in between now and then.

Purley Pool:

400m w/u
450m Drills
100,200,300,400,400,300,200,100

Not my fastest set by any means but felt good to be back into it.

Total Dist: 2,850m

Friday 28 May 2010

24th May - Swim

Gentle swim with SLH to try adn ease up the aching, ITB still quite sore, shoulders tired!

1.8km

23rd May - Swashbuckler Half

With a cold up until the morning of the race I wasn't feeling too confident, however waking up with no cold seemed to bode well for the day.

Swim and T1: 43:44 mins
Bike and T2: 2:30:16.7 hours
Run: 1:44:29 hours
Total: 4:58:29.7 hours
Place: 67th (7th in age group)

The Swim was really tough, felt like I pushed hard and was pleased with my swim, really strong current but I felt like I dealt with it well, still need to increase experience in open water.

The Bike was really good, legs felt very tight at the start but I dont think there is a way to avoid this. 1.75 Go bars 400ml of ISO and 400ml of Water. Averaged 19.5 mph which is very good for me, felt fine throughout but ITB was a slight problem towards the end. Going to get that sorted.

The Run was what I had trained for, I came out with the intention of doing sub 45 min 7 miles on both laps. I felt pretty tired at the start but kept to 6 min miles and felt like it was completely attainable for first 4 miles. I didnt drink any water at the first two feed stations which was a big mistake. Took some jelly beans at 5 miles which picked up the pace for me again. At 5 miles two things happened, ITB in my right leg started and I was thirsty. I took water at the next feed station and cracked on. First lap was around 44 mins so was nicely set up for 2nd lap. ITB cleared up a little bit but was still very thirsty. At 9 miles I took on a PowerGel (caffeinated) and some more water (maybe a cup). My pace had dropped to about 9.5 minute miles and I was not feeling it (really hot). the gel kicked in for about 15 minutes but I was dehydrated and in deficit I think. 2nd Lap was 1 hour so quite a bit down, pretty disappointed with it but then at least I went for it.

Lessons learnt:

1. Open water swim experience needs to increase a lot.
2. Need to sort ITB on bike as it did transmit to the run (unexpected).
3. Need to increase length of bike on brick sessions, legs have no trouble with transition but do with endurance.
4. Need to take on much more water on the bike so that I am overhydrated for the run (750ml of each?).
5. Need to take gel at end of the bike.
6. Need to take on at least 2 gels on run (poss 3)
7. Need to drink little and often on run, mixture of ISO and water (depending on stomach).

Overall Im really pleased with the time, sub 5 hours is pretty good. I actually enjoyed the whole thing (until the last run lap) during the race which was really nice. Learnt a lot about my body and its weaknesses/strengths. Swim time was a little disappointing but I went as hard as I could, bike time was really good, run time disappointing but at least I went for it. Felt good to take myself to a point where I couldnt give anymore on the run. Lost a little bit of mental focus so want to work on that too.

Tuesday 18 May 2010

17th May - Swim

Last session before the half.

Solid session with SLH:

350m w/u
400m, 300m, 200m, 100m, 200m, 300m, 400m. 400m were off 6 mins which is the fastest I have ever swum (I was drafting).
100m w/d

Well and truly ready for the half.

Monday 17 May 2010

16th May - Run

Run out to Whytleafe

7 miles approx, feeling pretty strong, went at 1.15 half marathon pace, hard work.

15th May - Bike

ACC ride,

out to Charlwood with 19's, then back via Box Hill.

56 miles

14th May - Swim

SLH training, 2.2km (1.5km of drills).

Thursday 13 May 2010

12th May - Run

run out on Riddelsdown downs.

1 hour 20 mins, prob about 10-11 miles. Felt really good, hips still feel mildly weak but got stronger throughout.

Feeling pretty good about the half marathon.

11th May - Bike 10m TT (PB)

Addiscombe TT

10 mile TT out and back in Horsham

26.48 mins (22.4mph) - previous PB 29.15

Smashed my previous PB, went out hard from the start, prob could have eased up on hills a little and pushed harder on flats and downhill, but such is life, feeling pretty good, slight ITB after but nothing major.

Wednesday 12 May 2010

10th May - Swim

SLH Training,

multiple drills for most of the evening, ear was hurting!

Monday 10 May 2010

9th May - Bike

Rubbish 1 hour ride.

8th May - Bike

ACC ride, disgusting weather and not up for it at all, able to maintain a pretty good pace throughout.

6 May - Run

Run:

Riddlesdown-Whytleafe-Warlingham-Selsdon

8 miles - 50 mins

1.5 miles - w/d

Calf sore after 7 miles but nothing major

Thursday 6 May 2010

5 May - Bike

15 mile bike to work - medium pace, freezing but really enjoyed it.

26.5 mile bike home via Charlwood, Newdigate and Reigate. Averaged 18mph.

Really hilly route so fairly pleased with speed, got overtaken once and was able to easily keep up with them about 10m back, so frustrating that I can't mentally keep at that pace on my own anyway!!

Wednesday 5 May 2010

4 May - Run & Swim

Run at lunchtime, easy 5 miles, calf OK.

Swim in the evening:

300m w/u
450m drills
100m, 200m, 300m, 400m, 400m (around 6.30mins), 200m
3 * 50m sprints (40 seconds)
150m w/d

Total: 2,650m

Tuesday 4 May 2010

3 May - Bike

40 mins on turbo, with 5 min run afterwards.

1 May - Bike

Riding with ACC, went ahead of Reigate hill and latched onto the training group. averaging 22mph which was killer, got dropped on the 30mph through and off!!

Kept it at about 21mph average for return journey.

Feeling strong overall but pretty tough!

Total Distance about 50 miles

30 Apr - Swim

Training with SLH.

200m w/u
1200m of drills
3 * 200m hard
200m w/d

Friday 30 April 2010

29th Apr - Swim

300m w/u
450m drills
450m breathing drills (3,5,7)
2 * 300m efforts
2 * 25m fly
150m w/d

28th Apr - Bike

2 hour ride with Kate and Tommy.

About 29 miles - some good hill efforts and pretty easy in between.

Wednesday 28 April 2010

27th April - Run

Run up to Riddlesdown, Whytleafe and Kenley Aerodrome.

pretty quick pace.

9.4 miles - 1.04 hours. very hilly so pleased with this time, felt strong at the end.

26th Apr - Swim

200m w/u

20 * 100m

100m w/d

feeling quite stiff, lot of retards in the pool.

26th April - Bike

Cycle to and from work:

30 miles total, slow on way out, fast on way back, not sure how ITB is, might be the tribars.

Monday 26 April 2010

25th Apr - Bike

50 mins on Turbo:

10 min w/u
30 min hard
10 min w/d

24th Apr - Ful on Duathlon

5km Run: 17.09 mins
T1, 19km Bike and T2: 34.48 mins
5km Run: 17.11 mins

21st Overall, 2nd Age Category

Went off a tiny bit too hard in the first run, backed off for end of 2nd lap of run to conserve energy but in retrospect no need for that, felt completely fine for 2nd run, in fact prob felt better.

Really enjoyed it and feel if I work on the bike I can get somewhere.

22nd Apr - Run

Lunchtime run,

moderate/easy pace, feeling good.

8km

Thursday 22 April 2010

21st Apr - Swim (PB)

100m w/u

1900m TT: 34 mins

100m w/d

Could easily have gone harder but wanted to replicate swimming in the half so kept at strong but steady pace.

Wednesday 21 April 2010

20th Apr - Run

8km Run

2.5km at race pace (8.30 mins) - fairly comfortable to hold for a 17 min 5km for race at weekend.

Tuesday 20 April 2010

19th Apr - Swim

Swim with SLH

350m w/u
4 * 75m Drills
4 * 50m Reducing Strokes
400m
300m
200m
100m
200m
300m
300m
Total: 2650m

Monday 19 April 2010

18th Apr - Bike (Sportive)

New Forest Sportive

84 miles - 4.55 hours (16.8mph)

Above speed includes breaks and my ten minutes spent on a puncture!!

Beautiful day and probably the nicest ride I've ever done.

ITB in left leg was terrible, likely to pull out of Roth.

17th Apr - Run

New Forest:

1.15 hours med/hard
1 hour easy (with K)

Really good run, felt strong throughout.

Friday 16 April 2010

15th Apr - Bike

Sisters birthday so had to squeeze in 30 mins on Turbo;

10 min w/u
5 * 1 min hard 1 min slow
10 min w/d

14th Apr - Bike

Kirsty's birthday so had to squeeze in 30 mins on Turbo;

10 min w/u
5 * 1 min hard 1 min slow
10 min w/d

Wednesday 14 April 2010

13th April - Run

Run with SLH

2 mile w/u
7 miles hard (about 35 min 10k pace)
2.5 mile w/d

Feeling very quick, knees were a little sore at the end, going to up the distance from now until Roth, lose some speed and gain endurance.

Tuesday 13 April 2010

12th Apr - Swim

400m w/u
450m breathing drills (3,5,7)
15 * 100m (all in about 1.35 mins with a pretty decent break to wait for Mike)

Monday 12 April 2010

10th Apr - Bike

50 miles (3 hours); Croydon - Woldingham School, East Grinstead, Edenbridge, Westerham and home.

ITB played up while sitting in the saddle but fine standing up, not sure what problem is now.

Hurt the next day up and down stairs (as opposed to after the ride).

9th Apr - Bike

45 mins on turbo, no signs of ITB.

8th Apr - Run

Short 30 min run with Francis, nice and easy.

7th Apr - Swim

2.2km session at Purley pool, arms were aching a lot from working on the house.

6th Apr - Run

10 mile run from my house to Mums, 10kg in bag and lots of hills.

Felt tired but pretty good.

5th Apr - Bike

45 min bike - could feel left leg ITB playing up so came home.

3 Apr - Run

Run up to Riddlesdown and Whytleafe (Very hilly)

good session, around 1 hour.

1 Apr - Run

Run to SLH clubhouse (3 miles)

SLH Run (including 12 * 1 min efforts)

Run home from SLH clubhouse (3 miles)

Total Dist: around 12 miles

feeling pretty good.

Thursday 1 April 2010

30th March - Swim

Training at Purley:

400m w/u
3 * 150m breathing drills (3,5,7)
3 * 400m TT's - between 6 and 7 mins, felt very strong, especially considering a hard session yesterday.

Tuesday 30 March 2010

29th March - Swim

300m w/u
3 * 150m drills (fd,tb,fists)
6 * 50m reducing count.
6 * 200m - 3.30, 3.20, 3.30, 3.25, 3.15, 3.25. (20 second break)

Tough session, used the pull buoy to make sure no ITB problems.

Monday 29 March 2010

27th March - Bike (Long)

108 mile Ride - 6.50 hours:

Epsom, Dorking, Horsham, Cowfold, Bolney, Haywards Heath, Lindfield, Turners Hill, East Grinstead, TW, Sevenoaks, Westerham, Home.

A tough, hilly course. Kept up average of around 15.5mph. Very strong for first half, keeping average around 19mph, lost speed towards the end (fatigue), especially given the high number of hills towards the end. Quite slow but happy to finish the distance without bonking etc.

Nutrition was no problem, Granola bar/Snickers every hour with a Gel at the end (prob wasn't that useful), topping up with Dextrose as and when, 50% water, 50% ISO. Prob should have drunk more, around 1.5 - 2l consumed.

Overall really pleased, felt fairly strong coming off the bike and with less hills would feel stronger.

ITB in my left leg towards the end, adjusted my saddle too high, will have 5 days off running/cycling then back on it.

Thursday 25 March 2010

24th March - Swim

2km run to swimming

2.2km swim (approx 43 mins)

2km run home.

24th March - Run

Lunchtime interval run, 6 * 500m sprints, total distance 8km.

Wednesday 24 March 2010

23rd March - Bike

40 min Hill Session, up to Knights and Bug hill.

So nice to go out for a quick bike, felt like my legs would never get tired!!

39.30 mins

Tuesday 23 March 2010

22nd March - Swim

Swim with SLH

300m w/u
400m Drills
300m reducing stroke
12 * 100m efforts - off about 1.45 mins

22nd March - Run

Lunchtime Run out to Copthorne

50 minutes easy/med pace.

Monday 22 March 2010

20th March - Bike

Out with Addiscombe 19mph. Severely hungover so didn't enjoy it at all on way out.

Back on my own keeping average 18.5 mph. Back was feeling it on the tribars.

It was absolutely soaking all the way but warm and so really good fun!

Thursday 18 March 2010

17th March - Run

45 minute easy lunchtime XC run.

17th March - Bike

Cycle to and from work.

15 miles each way: 1 hour on way out, 45 mins on way back!!

Tribars are so quick, also adjusted saddle up 1cm which seems to have improved pedalling power, going to up another 1.5cm.

Tuesday 16 March 2010

15th March - Swim

300m w/u
2500m effort,
10 * 100m @ 1.35mins (15 second break)
5 * 100m with paddles,
10 * 100m @2 mins (no break).

Monday 15 March 2010

15th March - Run (10km TT)

Lunchtime run with a 10km effort:

500m w/u
10km - 37.25 mins
500m w/d

Splits as follows:
8.25 mins
10 mins
10 mins
9 mins

Feeling pretty good, nice to stretch the legs properly again.

14th March - Run

XC am Run - around 50 minutes at medium pace.

13th March - Bike & Run

48 mile bike ride to Reigate, Newdigate, Leigh Hill, Abinger, Wooton, Dorking, Reigate, Home.

average 16mph which given the savagry of Leigh hill and that Mike was ruined by the end not bad, still feeling strong on the bike.

Quick 15 min run straight off, no problems, legs felt really strong.

12th March - Swim

SLH Training:
800m drills and w/u
8* 100m off 1.50 mins (average 1.30 mins with 20 sec break)
breast stroke w/d

Friday 12 March 2010

11th March - Run

50 minute run up Sanderstead Hill and back twice. 1st lap easy pace, 2nd lap medium pace, feeling a little unfit but all OK really.

Tuesday 9 March 2010

8th March - Swim

Training with SLH:
250m w/u
450m breathing drills
6 * 50m reducing stroke
7 * 150m (around 2.10 mins with 30 sec rec)

Total 2,050m

Monday 8 March 2010

7th March - Bike

Ride out to Redhill and back to stretch the legs.

17 miles - 1 hour.

6th March - Bike

Morning solo Ride.

Purley, Reigate, Newdigate, Dorking, Leatherhead, Boxhill, Kingswood, Coulsdon, Purley.

47 miles - 2.48 hours (16 mph)

Spent about 40 minutes working on strength in a big gear, feeling pretty strong, up box hill with the ball buster so prob faster than normal!

Wednesday 3 March 2010

3rd March - Run

Lunchtime Run

8km Fahtlek running, feeling relatively strong, slowed down a little too much between sprints but not a bad session considering time constraints.

Monday 1 March 2010

1st Mar - Bike

1 hour on turbo:
10 min w/u
20 min single leg
5 min smooth pedal
20 min (2 min hard 3 min rest)
5 min w/d

27th Feb - Swim Challenge (New PB)

SLH Swim Challenge:

1 hour challenge:

139 lengths (3,470m)

Last year I managed 119 lengths (2975m) so extremely pleased, felt pretty strong for most of it, if anything I had negative splits. Managed to push really really hard for last 15 minutes which I was really pleased with, forearms felt it the most.

Thursday 25 February 2010

24th Feb - Run

Quick, easy run, 4 miles

Wednesday 24 February 2010

24th Feb - Bike

Turbo:

10 min w/u
30 mins hard (with intermediate sprints)
5 min w/d

Legs had nothing at the end but recovered very quickly.

23rd Feb - Gym

1 hour in the gym:

10 mins X-trainer w/u
Adductors, Aductors, Bum, Shoulders, Chest, Lats, Tri's, Lower back and stomach.

Tuesday 23 February 2010

22nd Feb (pm) - Swim

SLH training:

250m w/u
600m Drills
300m Breathing Drills
4 * 50m reducing stroke
4*50m increasing speed (on lowest stroke)
4*50m experimenting.

19 strokes per 25m seems to be most efficient for me. Kept at around 45 seconds per 50m.

22nd Feb (am) - Run

Lunchtime run:

10km - 44 mins, everything felt relatively easy, pretty cold and wet, hate running on the roads.

Monday 22 February 2010

21st Feb - Gym

50 minute Gym session working on upper and lower back.

20th Feb - Bike & Run

Ride with Mike:

Selsdon, Botley Farm, Oxted, Redhill, reigate, Dorking, Horsham, Ifield, Crawley, Gatwick, Cousdon, Selsdon.

Very icy in the morning, felt strong throughout, at one point a little short on nutrition but a gel sorted that out pretty fast, neck and back ached at the end.

67 miles - around 4.5 hours (ave 15.1mph), held up on average pace at the start by the ice where downhill was slower thn uphill. Stayed very strong on the dual cariageways.

Quick 3 mile Run at the end, legs were feeling it (think it was nutrition).

Friday 19 February 2010

19th Feb - Swim

Quick Session at London Fields with JimBO:

5 * 300m (off around 5.30 - 6 mins)

No problems, fecking cold.

18th Feb - Run

Run with Jim in Vicky Park, 3 and a bit laps:

8 miles (approx)
1 hour (approx)

Med pace, no issues.

Wednesday 17 February 2010

17th Feb - Bike & Run

morning turbo.

10 min w/u
10 min single leg drills
5 min smooth pedal
30 min - 2 mins hard 3 mins easy
5 min w/d

1 hour


PM - 1/2 hour med run

Tuesday 16 February 2010

15th Feb - Swim

SLH training

250m w/u
450m switch drills
6 * 50m reducing stroke count
12 * 100m (off 2 mins (inc. break) - my 100's were: 1.40 mins, 1.37 mins and 1.34 mins.

Pretty easy session.

Monday 15 February 2010

14th Feb - Run

Usual half marathon route out to Woldingham and Botley.

13 miles
2.07 hours

Very slow pace but just wanted to get the miles under my belt, felt like I could have easily repeated it again.

13th Feb - Bike

Left the house at 8.30 to go with addiscombe, then changed my mind, then changed it back. Ended up much longer than anticipated bike:

Selsdon, Kingswood, Dorking, Nedigate, Horsham, Ifield, Crawley, CAFE, Boxhill, Kingswood, Home, Dead.

A really good srong ride, kept up a decent speed on my own most of the time (18-19mph) (low ave. is the result of traffic, box hill and getting lost!!).

69.8 miles
4.32 hours
15mph ave (ish)

12th Feb - Swim

Training with SLH, lots and lots and lots of drills, got my stroke count down to 12 per 25m.

Thursday 11 February 2010

11th Feb - Run

am: 45 minute run out to Riddlesdown and Sanderstead.

45 mins 5.6 miles.

No issues

Tuesday 9 February 2010

9th Feb - Bike

45 mins on the turbo this morning, very tired and very bored.

Monday 8 February 2010

8th Feb - Run & Swim

am: Run up to Riddlesdown and back, 40 mins (around 5 miles). Feeling good (a bit hungry).

pm: Swi m with SLH;

250m w/u
2 * 3 * 75m Drills
8 * 50m sprints reducing stroke count by one each time
3 *
200m (30 second break)
150m (20 second break)
100m (15 second break)
50m (10 second break)

An absolute killer of a session.

7th Feb - Bike

Trip with SLH out to Boxhill. 5 Hill reps (staggered). Chapman beat me on all. Feeling quite strong on the hills although legs were wrecked at the end. left on 1 mins 20 secs each time.

37 miles
14mph average (because of the hills)

Also a very small time trial on the way back, kept at around 23mph for 5-7 mins.

6th Feb - Bike

Ride with Addiscombe, legs felt very strong after a week off, chest still a little weak.

Went out with the 19mph with no trouble at all, feeling strong throughout, led the sprint out and ended up 3rd, pretty happy.

On the way back went easy to Redhill then raced back to coulsdon (about 5 miles), averaged 24mph for those five miles, legs still feeling very strong.

Total Dist 47 miles
Average 18.5mph

5th Feb - Run

Had a week off with a cold, 4 mile easy run to get things going again, feeling a little weak but OK. No ITB.

Sunday 31 January 2010

31 Jan - Bike

Frost again so another turbo session:

20 min w/u
20 mins hard (in big ring)
20 min w/d

Feeling pretty good on the bike but sick of not going out properly.

Getting a cold thanks to Kirsty...

30th Jan - Run & Bike

Damn snow still stopping proper riding:

30 min easy run (no ITB or foot pain (3-4 miles approx)).

Turbo:

15 min w/u
30 min single leg drills
10 min smooth pedal
30 min (2 mins hard 3 mins easy)
10 min w/d

Longest I've been on a Turbo for, BORING.

28th Jan - Swim

Swim session with Mike:

500m w/u
450m drills
450m breathing drills (3,5,7)
10 * 100m off 1.55 mins
50m break
10 * 100m off 1.55 mins (with paddles)
200m Breast, Butterfly and Back

Total Dist: 3700m

Swimming is feeling really strong at the moment, could have easily gone off 1.45 mins which is such a massive improvement on last year (about 2.10 mins).

Wednesday 27 January 2010

27th Jan - Bike

am: 1 hour on turbo:

1o mins w/u, 10 mins single leg drills, 10 mins focusing on full pedal stroke, 10 mins TT, 2.5 mins easy, 5 min TT, 2.5 mins easy, 5 mins single leg drill, 5 mins w/d.

Enjoying the Turbo a lot more now.

26th Jan - Run & Gym

2 mile run, foot still quite sore from velodrome, seemed to warm up into it though.

Gym session, legs and core.

Monday 25 January 2010

25th Jan - Bike & Swim

am:

1 hour on the turbo; 10 min w/u, 10 * 2 min hard 2 min easy, 5 min w/d.

pm:

Swimming with SLH:

250m w/u
400m Drills
10 * 150m - v. fast

A really tough session, do feel like Im holding my own a little more in the fast lane now.

Saturday 23 January 2010

23rd Jan - Bike

Addiscombe ride with Mike.

40 miles - 2.20 hours.

Would have been longer but Mike got mulitple punctures until he used up all my innertubes so had to get a lift home!! Mission

Feeling very strong up to then, biking is coming along, now need to extend the distance.

2nd in the 18mph sprint.

22nd Jan - Swim

Swimming with SLH

Multiple Drills
15 * 50m off 50 seconds (killer)

Thursday 21 January 2010

21st Jan - Gym

Leg session, quads, hamstring, lunges, etc.

Wednesday 20 January 2010

20th Jan - Gym

Chest Session:

5 min row
5 * 25 Chest Press
3 * 25 Chest Fly
5 * 20 Press ups
5 * 25 Torso twists
6 * 25 stomach
5 min stretch

Tuesday 19 January 2010

19th Jan - Gym

10 min w/u on X-trainer
3 * 10 min on x-trainer, 10 min on bike (V hard, HR around 170-180bpm)
5 min w/d on X-trainer

Monday 18 January 2010

18th Jan - Gym

10 min w/u on x-trainer
2000m row (8.16 mins)
3 * 25 pull up (weights)
4 * 25 Lat pull down (max 30kg)
3 * 25 back (pull up)
2 * 25 reverse fly
3 * 25 stomach twists (5kg)
10 min w/d on x-trainer

Good solid session. No pain in right foot from crash.

17th Jan - Bike

Ride out to Boxhill via Epsom. (two times up boxhill). 36 miles (ave speed 15mph).

Pretty slow in first hour but then picked up and averaged 18mph in second hour and a bit (after boxhill). Really enjoyed myself.

16th Jan - Bike

46 mile ride with addiscombe out to Charlwood.

Without doubt the toughest ride of my life. so wet with a freezing windchill, entire body was numb. Brilliant fun though, glad I went. Just under 3 hours.

Friday 15 January 2010

14th Jan - Run

7 mile run in the snow at lunch - 50 mins

Foot is really painful from the crash, think I need to rest for a couple of weeks.

Hurts even to walk.

Thursday 14 January 2010

13th Jan - Bike (T)

1 hour on the turbo as foot is still hurting from the crash.

10 min w/u
10*1min single leg drills
5 min easy, 5 min hard, 5 min med, 5min hard, 5 min med, 10 min hard, 5 min easy

Wednesday 13 January 2010

12th Jan - Bike (T)

Turbo Session
1 hour (5 mins Hard, 5 mins Med)

11th Jan - Gym

Gym session:
10 min w/u on X-trainer
8 * 25 Full lat pull down
2 * 25 Chest fly
3 * 25 Shoulder Press
5 * 25 leg press (single and double)
2 * 25 ITB strengthening.

Monday 11 January 2010

9th Jan - Run

7 mile run with the lady. cross country in pretty deep snow. Medium pace made harder by snow.

8th Jan - Bike (Velodrome)

3 hours on the Velodrome in Southampton.

Really good fun, hard work in the cold.

Crashed which was actually quite good fun. Got a nice big friction burn on my hip!

7th Jan - Swim

500m - W/U
450m Drills
10 * 100m off 1.50 mins (with paddles)
450m breathing drills (3,5,7 stroke)
10 * 100m off 1.50 mins. (ave. 1.40)
400m w/d

Feeling pretty strong, still had quite a high level of strength at the end. Pretty pleased.

Wednesday 6 January 2010

6th Jan - Run

10 mile XC run withMike

Selsdon - Riddlesdown - Whytleafe - Succombs hill - Sanderstead - Selsdon

1.25 hours

Really hard run in the snow, thighs felt raw from last night but everything else behaving.

5th Jan - Gym

Gym session with Mike.

10 min hills on treadmill
6 * 25 reps 20,40,50,50,40,25kg on each leg. Right leg is starting to get much stronger.
10 min on x-trainer
5 min on stepper

4th Jan - Swim

SLH training. Middle lane as still feeling a little coldy.

200m w/u
800m drills
9 * 100m (my 100m 1.25 mins, rest around 1.45 mins with 20 sec recovery).

3rd Jan - Brick

45 mins interval on turbo followed by 45 mins easy run.

Bike was pretty hard especially with a cold. Run was fine, legs are feeling really good, f'ing cold though, t shirt and leggings. not ideal.

Saturday 2 January 2010

2nd Jan - Bike

1 hour session on the turbo, got a cold and feel like crap.

30th Dec - Run

Orienteering with Jim and Maurice (1 hour) awesome fun.

28th Dec - Fell Run

Fell run up in the lakes with Jim, 2 hours 10 miles. No ITB.. brap