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.