28th July - Swim - Southwater

Southwater lake swim.

3 laps (1500m) non stop, feeling pretty strong, still need to work on warming up as shoulders are at about 80% for first lap.

1 final lap w/d. all feeling good.

27th July - Run

Training with SLH

Legs feeling it a little after the bike.

12 * 400m with 200m recovery.

ranged between 1.08 mins and 1.13 mins (first 1.08 mins and last 1.09 mins). Changes in pacing were deliberate.

4 mile warm down to Tesco, no leg pains.

27th July - Bike

30 miles (roughly) of tough hill session pushing a hard gear for each hill, out to Toy hill and back.

26th July - Swim

Swim with SLH

200m w/u
4 * (100m off 1.50 and 400m off 8 mins - both including break)

Arms were feeling it a lot from the weekend, not the greatest session.

24th - 26th July - Canoeing

Canoed from Sonning to Windsor, hard work using different muscle groups.

21 July - Bike

Hill, strength Session out to Woldingham, Westerham etc.

25 milesish pushing a hard gear.

20th July - Bike (TT - New PB

Addiscombe 10 mile TT.

Pushed fairly hard on the Tribars for the whole thing with very limited ITB (virtually nothing). 25.54 mins which is a PB by about 50 seconds. Ran straight off the bike for about 3 miles, first 1 mile was a killer but settled in nicely.

19th July - Swim (New PB)

200m W/u
200m Drills
4 * 400m - 6.15 mins, 6.01 mins, 7 mins, 7 mins
200m w/d

Pleased with the PB no drafting and pretty tired after the tri yesterday, can def go sub 6 now.

18th July - Hillingdon Triathlon

Sprint Tri:

600m Swim - 9.40
T1, 6km Run, T2 - 23.10
25km Bike - 45.12
Total - 1.18.02 (30th Place)

Pleased with Swim and Run but still need to work on the bike. 3rd in the run and only two GB triathletes beat me (by about 25 seconds) so pretty happy with that when you consider included T1 and T2.

16th July - Swim

SLH training Swim

13th July - Run

SLH running.

2km w/u
200m, 400m, 600m, 400m, 200m (*2)
2km w/d

Only completed one pyramid set as front of knee was aching, going to take til Friday off.

12th July - Swim

SLH session
200m w/u
150m drills
3 * 500m (7.45 mins, 7.55 mins, 8 mins)
150m drills
200m w/d

Really really tough session

11th July - Bike

Hill session out to Westerham, Ide hill and Toy hill with Matt, Becks and Kate. Really tough session, legs warmed up nicely after a while, able to put in some pretty strong efforts up all the hills. 38 miles

10th July - Bike

Ride with ACC,

went out with training group but legs just did not have the strength (averaging 25mph), dropped after 3 miles so waited for 20mph group, had trouble hanging onto them after the 3 miles spent sprinting! 19-20 on the way hme with Nick, felt ok. around 45 miles

6th July - Bike (Tour de France)

Amazing days cycling with Matt and Andy.

Ferry to Dunkirque.

Dunkirque - Armentieres - Lille - Warlaing - 86 miles

Watched a cobbled section of the Tour De France in Warlaing.

Warlaing - Lille - Armentieres - Dunkirque - 86 miles

Total distance for the day 174 miles (including cycle from Dover)

Average speed 20mph - Dragged along for a fair it of the day by Matt and Andy but managed to mainin strength throughout.

Nutrition ont he way home constituted coke, sweets and fig rolls, little and oftne seemed to work a treat.

4th July - Run & Swim

Run around Southwater, 3 laps hard.

4 * 500m open water swimming, feeling pretty strong on the last 500m, first back)

3rd July - Bike (Training Group 12 miles)

Ride with addiscombe, out with training group and made 12 miles which is my furthest by 10 miles!

Feeling very very strong on the way back.

Averaged 19.5 mph, total dist approx 40 miles.

1st July - Bike

1 hour ride, sprint efforts and hill efforts, legs feeling heavy after last two days.

30th June - Bike

3 Hill reps up to Sanderstead, 5 min efforts at 95%, 4 min recovery.

Total Dist 8 miles.

30th June - Swim

Swim at Southwater, 2000m, still need to work on staying straight, drafted off Ben a fair bit, need new wetsuit and more strength in shoulders