Thursday, 24 February 2011
Wednesday, 23 February 2011
22nd Feb - Run
SLH Bantam Session,
3 mile warm up to Kenley
6 * hill efforts up Roke Rode with 4 min recovery back down.
2.27 mins
2.27 mins
2.27 mins
2.17 mins
2.24 mins
2.24 mins
Felt pretty good throughout, tried to keep consistent for first 3 (which worked) then push hard for last 3. Found it easier to push as it levelled off each time.
3 mile warm down.
Left knee slightly playing up, think I will try taping it.
3 mile warm up to Kenley
6 * hill efforts up Roke Rode with 4 min recovery back down.
2.27 mins
2.27 mins
2.27 mins
2.17 mins
2.24 mins
2.24 mins
Felt pretty good throughout, tried to keep consistent for first 3 (which worked) then push hard for last 3. Found it easier to push as it levelled off each time.
3 mile warm down.
Left knee slightly playing up, think I will try taping it.
Tuesday, 22 February 2011
21st Feb - Swim
Purley Pool:
500m warm up
Stretch
8* 50m Kick (front and back)
2* (50m c/up, 50m tb, 50m smooth stroke)
1500m hard - 24 mins
Pretty ahppy with the speed and could prob take a min off in race situation, felt good to be pushing so hard throughout.
500m warm up
Stretch
8* 50m Kick (front and back)
2* (50m c/up, 50m tb, 50m smooth stroke)
1500m hard - 24 mins
Pretty ahppy with the speed and could prob take a min off in race situation, felt good to be pushing so hard throughout.
19th Feb - Run
Run home from Swim challenge, legs feeling very tired from the gym the day before but responded well.
8ish miles in 1ish hour.
Right knee is fine with the tape, left knee is slightly playing up on same point, very slight.
8ish miles in 1ish hour.
Right knee is fine with the tape, left knee is slightly playing up on same point, very slight.
19th Feb - Swim Challenge
1 hour swim challenge;
3,338m - 150 less than last year but havent been training so only to be expected. Speed is up but lack endurance.
Core is still extremely weak, lower back aching by the end, working on that now.
3,338m - 150 less than last year but havent been training so only to be expected. Speed is up but lack endurance.
Core is still extremely weak, lower back aching by the end, working on that now.
18th Feb - Gym
1.5 hours in the gym:
20 min on X-trainer
5*20 squats
4*20 hamstring
4*20 quad raise
4*20 weighted lunges
Stretch and warm down on X-trainer
run to and from. Good session
20 min on X-trainer
5*20 squats
4*20 hamstring
4*20 quad raise
4*20 weighted lunges
Stretch and warm down on X-trainer
run to and from. Good session
Friday, 18 February 2011
14th Feb - Romantic Brick...
30 mins hard ont he turbo (1 min hard, 1 min easy)
10km run hard - 38 minutes.
Didnt eat before and felt it at the end but good fun.
10km run hard - 38 minutes.
Didnt eat before and felt it at the end but good fun.
12th Feb - Surrey League (Roehampton)
Surrey League near Wimbledon.
Went out a little too hard as usual but it suits me, felt really good for first 5km then started to fade for last 3, prob lost 10 places in last 1km which is not good enough.
8.9km - 32.33 mins
average HR - 179bpm
Max HR - 200 bpm
36th Place (1st SLH scorer)
Need to work on hard endurance strength.
Went out a little too hard as usual but it suits me, felt really good for first 5km then started to fade for last 3, prob lost 10 places in last 1km which is not good enough.
8.9km - 32.33 mins
average HR - 179bpm
Max HR - 200 bpm
36th Place (1st SLH scorer)
Need to work on hard endurance strength.
10th Feb - Brick
30 mins on turbo (5 min w/u 20 mins hard 5 min w/d)
30 minute run (first 15 mins v hard).
Feeling good.
30 minute run (first 15 mins v hard).
Feeling good.
31st Jan - Swim
SLH Swim session.
Savage Session of:
600m time trial
600m Drills
1500m Main set
250m of 50m sprints
Savage Session of:
600m time trial
600m Drills
1500m Main set
250m of 50m sprints
29th Jan - Run
16 mile run along North Downs path with Ben.
Legs feeling a little tired at the end but pretty good.
Legs feeling a little tired at the end but pretty good.
Catch up
Been terrible with blogging since November.
Averaged 3-4 training sessions per week, mostly running/turbo.
Right knee is still tracking wrong but can be cured with tape on the knee, starting gym training to correct this.
Focus for this year is short triathlons, 800m running and time trials on the bike.
Will give a quick 2 week update then back to blogging each day.
Averaged 3-4 training sessions per week, mostly running/turbo.
Right knee is still tracking wrong but can be cured with tape on the knee, starting gym training to correct this.
Focus for this year is short triathlons, 800m running and time trials on the bike.
Will give a quick 2 week update then back to blogging each day.