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.
Tuesday, 30 March 2010
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.
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
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
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
300m w/u
400m Drills
300m reducing stroke
12 * 100m efforts - off about 1.45 mins
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!
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 - 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.
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).
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.
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.
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.
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
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
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
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!
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.
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
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.
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.