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).

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.

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.

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)

21st Jan - Gym

Leg session, quads, hamstring, lunges, etc.

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

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

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.

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.

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

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.

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.

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.

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