19/2/14 - Run
10 years ago
Thursday 25 February 2010
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.
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.
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.
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.
10km - 44 mins, everything felt relatively easy, pretty cold and wet, hate running on the roads.
Monday 22 February 2010
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).
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.
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.
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
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.
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.
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)
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
Tuesday 9 February 2010
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.
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.
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
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.
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