29th Aug - SLH Swim Champs (New PB)

SLH openwater swim champs at Southwater.

1500m course with a staggered start (handicap).

I was last off with Brian, plan was to draft off him for first 500m then move off hard but I felt strong from the start and so thought I would go for it. Caught up with Emma (30 seconds ahead) in first 250m. Settled in to a hard pace for next 750m, just keeping motivated and pushing hard. opened up about 40 seconds on Brian. last 500m I decided to test out the new sprinting method, went at about 90% for 10 strokes, then extended it 10 etc. etc. was able to hold for 400m and then move up to 100% for last 100m (which was awful).

Total time 24.01 mins (PB by about 5 minutes!). 1st Place.

Race went perfectly, looking forward to the final tri of the season in a month!

28th Aug - Bike

Ride out to Epsom - 17 miles. Legs felt strong for last 7 miles - averaging 22mph

27th Aug - Bike

8 mile TT Selsey to Chich, averaged 20mph on a big hangover

26th Aug - Bike

65 mile ride to Selsey.

Misersable, wet and windy ride down! averaged 16mph which was the result of a headwind all the way down!

24th Aug - Run (10km)

10km lunch time run (+1km w/u and w/d)

10km - 35.48 mins

splits as follows:

2.5km - 8.30 mins
2.5km - 8.45 mins
2.5km - 9.30 mins
2.5km - 9 mins

Not happy with the splits, always go off too hard, think I can knock 20 seconds off just by sorting my pacing. Still not a bad time.

23rd Aug - Swim

SLH training

250m w/u
400,300,200,100,100,200,300,400.

Negative splits throughout (I led 300's at 4.50mins and 4.40 mins)

Average session

21st Aug - Bike

Out with ACC.

lasted 2.5m with training group, didn't have it in the legs today.
Rest of the ride with 20mph, did probably 40% on the front feeling very strong, pushing at about 21mph.
Journey home managed average 24mph for 30 minutes (with Matt). Then bonked a little but maintained around 20 mph.

Total Dist: 50m approx

20th Aug - Swim

Swim with SLH

300m sprint w/u (2nd Place)
300m drills
1000m effort (1050m - 16 mins)
300m drills
200m w/d

19th Aug - Bike

Ride with Ben out to Ide hill and Toy hill.

approx 25 miles

16th Aug - Swim

SLH swim

200m w/u
450m drills
12 * 100m off average 1.35 mins
4 * 50m sprints
200m w/d

12th Aug - Run

Running with SLH -

2 mile w/u

12 * hard 700m efforts

3 mile run back to the clubhouse.

Right knee really stiff by the end, not sure what it was.

11th Aug - Swim

Swim at Southwater, 3 laps hard, 1 lap easy.

Total dist - 2km approx

10th Aug - Run

Run with SLH;

1 mile w/u
200m, 400m, 600m, 400m, 200m, 200m, 400m, 600m, 400m, 200m (100m break between each)
Reasonable tough session, final 200m was 28 seconds. 400 roughly 1.09 mins and 500 around 1.50 mins

very slight ITB in left leg but nothing major

9th Aug - Swim

Training with SLH

350m sprint/warm up, came 3rd overall.

3 * 150m breathing drills

15 * 100m off 1.30 mins (inc break).

Absolutely died on this session, almost got out the pool, strength and speed is definitely picking up though.

5th Aug - Bike

Another hilly session from Bude to Crackington Haven.

2 * 30% hills
1 20% hill for 1 mile!

26 miles, average about 14mph!

3rd Aug - Run

Morning run down to Sea Level and back up, ridiculously steep fell run.

35 mins, knee sore on the front at end.

2nd Aug - Bike

Hill session in Devon (Lynmouth to nr Minehead)

3 * 25% hills (including 1 @ 25% for 1/4 mile!)
20% hill
16% hill
13% hill

30 miles total, a tough session.

30th July - Bike

Quick Hill session up to Sanderstead.

1 warm up
3 * hard in big gear.

Tough, 35 min session