Wednesday 2 March 2011

1st Mar - Turbo to Music

Down to SLH clubhouse for a turbo session to music. Had a live rock band, disco lights and about 60 cyclists crammed in to the hall. REally good fun and made me try much harder than normal!

15 minute w/u
50 minutes of varying paces including 8 lots of 20 seconds all out sprinting and several long hard sustained efforts.
5 minute warm down.

Legs died in the middle, def not run fit! Left little toe was on fire when I finished, then clicked and felt OK, will check cleat alignment.

Tuesday 1 March 2011

28th Feb - Swim, Run and Yoga

SWIM
1 hour swim session at purley pool.

200m w/u
750m of drills

500m breathing every 5th breath, 400m every 4, 300m every 3, 200m every 2, 100m in 12 breaths.

RUN
Off road running up to riddlesdown in the dark to work on core, really good fun and very slippery. 45 minutes running.

YOGA
1 hour yoga session, better than last time but still killer.

26th Feb - XC race

Orion Mob Match at farthing downs.

Took it easy for first few miles adn settled in nicely. Bottom of the valley was ridiculously muddy and had no spikes in my shoes so lost some pace but just kept pushing. Never run on such a muddy course, was all over the place.

Lost a few metres to first place and thought "i'll catch that back in a minute", big mistake, those few metres turned into about 100m by the end, clawed back maybe 20 metres on the final ridge but to be honest made a big mistake letting him get away in the first place.

Overall felt really good though, felt strong throughout and pushed at maybe 85-90 percent for the majority of the race.

2nd place
7.5 miles - 48.20

1st place was 20 senconds ahead and 3rd place 1 minute behind.

Left knee stiff for 1 day after.