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.

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.

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.

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.

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.

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.

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

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.

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