Tuesday 31 July 2012

30 July - Swim

SLH club swim: 250m w/u 4*200m drill work Main set: Full effort @: 1*200m 2*150m 2*75m 3*100m 2*75m 1*100m 6*50m 6*25m 15 seconds between each rep. Pretty tough session, enjoyed it though.

29 July - Run

Moderate/hard 1 hour run over to Walton. Feeling good.

Friday 27 July 2012

27 July - Core

Went to pool for swim but was closed. 20 min run 40 mins core work.

26 July - NADI 10km

3rd in the Near as Damn it series, given the lack of blog posting see a summary of all three events below: Race 1: May - Went too hard in the first half, really suffered, 4th place 35.57 Race 2: June - No decent competition so ran my own race, 1st place 35.49 Race 3: July - Went off easy for the first lap and built into second, kicked from about 1.5km to go to the line to avoid a sprint with Gary, 1st place 35.36. Pleased with the improvement in time overall, felt comfortable in final race. Slight knee pain on fibular attachment point (Lateral collateral ligament).

Tuesday 24 July 2012

24 July - brick session

One hour hard bike - 20 mins hard, 5 min easy then various intervals up to 90%. Seemed to get stronger after the break. 20 Min warm up run 8*90 second effort with 60 second recovery 15 min warm down run.

23 July - long run

Long easy run with Kirsty. 2 hours, 17 km. no problems

Monday 23 July 2012

22 July - bike

Watching bens Ironman. 48 miles at varied effort, 60-90%. No bike shoes so sought knee troubles but nothing major.

21 July - run

Easy 6 mile run in Chester. All ok

Thursday 19 July 2012

19th July - bike strength

Turbo session. 10 min warm up 10*1 min full effort, 2 mins easy 5 min warm down

Wednesday 18 July 2012

18th July - Run

40 minute moderate run with warm down stretch, everything felt OK.

17 July 2012 - Bike Power test

10 min warm up

30 min power test. Averaged 250 watts, middle 15 mins was strongest.

Further results to follow.