Thursday 28 October 2010

27th Oct - Bike (Turbo)

15 min w/u on turbo.
15 min hard effort (around 70% building up to 90%).
5 min w/d

Effort felt very comfortable, legs feeling pretty strong.

Knee was absolutely fine which is very strange. Going to progress with turbo work for now.

25th Oct - Swim

Total immersion training with SLH. Everything feeling OK, knee a little stiff after kicking hard.

24th Oct - Bike

Cycle out to Boxhill

6 * Hill reps

Cycle home

40 miles.

Knee really bad by the end again and very stiff afterwards. Kept HR at around 180-190bpm.

23rd Oct - Bike (New HR PB)

2 * 30 min sessions on the turbo, no knee pain.

Managed to get my HR up to 215 bpm on two occasions with sprint efforts. This felt close to max bpm for me.

Able to hold at about 210 bpm for a few minutes.

22nd Oct - Sports Massage (Amanda)

Met with sports physio.

Very tight hamstrings causing significant pulling to my patella. Loosened all up and should be better now.

Need to significantly increase my protein intake and stretch/strengthen vastus mediallis.

21 Oct - Swim

1000m Swim
1000m Kick

19th Oct - Swim

1000m swim
1000m kicks

16th Oct - Bike

Out with Addiscombe

Knee really sore by the end (45 miles). very very stiff the following day

14th Oct Swim

1500m swim
1000m kick

tired from yesterday

13th Oct - Swim

1000m swim and 1000m various kicks.

Wednesday 13 October 2010

12th Oct - Core Stability

In light of the knee injury starting some core stability work while I wait to get back to training.

1 hour of core stability work.

Monday 11 October 2010

9th Oct - Bike and Run (Surrey League)

Easyish ride over to Wimbledon with Jim, Matt and Nick (12 miles)

Surrey League XC:

Went off fairly easy to see if I could do negative splits. The first lap was ok with an average heart rate of around 182bpm. Felt OK until 2 miles in. Lost contact with the front group which was a conscious decision.
2nd lap was difficult from the start, I started to pick up the pace but I just had no strength in my legs or mentally. Struggled along and got overtaken a bit.
Jim came through with about a mile to go and I was able to stick to his shoulder (just). Average heart rate for 2nd lap was 190bpm with average of 185. Overtook Richard Stannard on last mile so at least a small victory!

Although I had a slight cold I was way down performance wise, my fitness is way off and the injury is still here. 1 month off from running completely, cycling and swimming. Also, going off slow didnt work for me, I need the mental racing to keep me pushing hard, I can hold myself on the limit for a long time if there is someone to race but cannot self motivate.

10 mile bike back with Matt, Jim and Nick.

4th Oct - Bike

30 min med-hard turbo session. knee felt ok. 500m run after and it played up.

3rd Oct - Swim

SLH Total Immersion session. did a 6.08 min 400m, took my t shirt off halfway through and got stuck behind someone, could easily have gone 5.45 I think.

Monday 4 October 2010

2nd Oct - Run (Gibb 5 mile XC)

SLH 5 mile champs.

New Matt was out to beat me so thought I would push hard from the start, open up a gap and then hang on for dear life. Average heart rate for first 2 miles was 192bpm!!

Got to the first hill and just red-lined, not been doing that much aerobic work so just didnt have it in my lungs. HR got up to 207 bpm which is a new PB!

Stuart Major took me on the hill which was expected, I had a gap of about 100m over Matt but just lost it up there, Matt caught me up and sounded ruined, in retrospect I should have pushed on but I really did have very little left in the tank. Let Matt dictate the pace for about 2 miles which was again a mistake.

Sprinted with about 500m to go but hadnt left enough time, last 100m Matt cut me up into a bush so lost the sprint!!

Lessons Learnt: 190 bpm is the maximum I can maintain and really I should aim to stay on about 185. If someone has worked hard to catch me up then I need to push on no matter how much it hurts as they have had to struggle to get to me. I am a good runner but not a sprinter so MUST NOT let it come to a sprint.

3rd place overall which meant my first ever prize money!

Knee still sore.

27th Sept - Swim

Easy swim session with SLH, arms feeling pretty tired!