Run with SLH out to Webb estate for 5 mile tempo run.
3km w/u
2km w/d
Feeling tired but good.
Wednesday, 28 November 2012
26 Nov - Run, X trainer and gym
20 minute run to and from gym
45 mins at max effort on X-trainer (13 - 10 mins, 14 - 10 mins and 15 - 10 mins, then 13-16 build for final 10 mins).
45 minute leg session including squats etc.
45 mins at max effort on X-trainer (13 - 10 mins, 14 - 10 mins and 15 - 10 mins, then 13-16 build for final 10 mins).
45 minute leg session including squats etc.
25 Nov - Run & Gym
Upperbody gym session with Kirsty - 1 hour.
4-5km run with Kirsty up at Riddlesdown.
4-5km run with Kirsty up at Riddlesdown.
24 Nov - South of Thames 5 mile (4th)
South of Thames Champs - 5 miles - Reigate Priory
Easy warm up with a few strides, not really a long enough warm up as not enough time, better spending time on my own before hand though.
2 laps of reigate priory relays. Took the ball of my foot spike out before hand which made traction so difficult on the field. First lap took it fairly easy remained in about 6th place, ran easy up the hill and hard off the top which allowed me to catch up to 4th.
Back in the field I lost a place as my spikes were just not gripping, maintained a strong pace and again easy up the hill and hard off the top. Pushed hard from the ridge right the way back and was very close to catching 3rd. Managed to maintain form right through to finish.
Overall 4th, Chris Greenwood won by about 30 seconds. Pleased but still more to give.
Easy warm up with a few strides, not really a long enough warm up as not enough time, better spending time on my own before hand though.
2 laps of reigate priory relays. Took the ball of my foot spike out before hand which made traction so difficult on the field. First lap took it fairly easy remained in about 6th place, ran easy up the hill and hard off the top which allowed me to catch up to 4th.
Back in the field I lost a place as my spikes were just not gripping, maintained a strong pace and again easy up the hill and hard off the top. Pushed hard from the ridge right the way back and was very close to catching 3rd. Managed to maintain form right through to finish.
Overall 4th, Chris Greenwood won by about 30 seconds. Pleased but still more to give.
Friday, 23 November 2012
22 Nov - Run (Serpie threshold)
Went for first session with Serpentine at Battersea park.
3km warm up
4 * 2.8km laps - 9.15, 9.20, 9.30,9.40
3 km warm down.
Horrendously tough session, I was way off the leader, brilliant training though, ITB tired but not too sore afterwards.
3km warm up
4 * 2.8km laps - 9.15, 9.20, 9.30,9.40
3 km warm down.
Horrendously tough session, I was way off the leader, brilliant training though, ITB tired but not too sore afterwards.
Thursday, 22 November 2012
Tuesday, 20 November 2012
19 Nov - Gym (X-Trainer)
5 min warm up on X-trainer
40 minutes of resistance 13 with HR at 176-184bpm (87% of max)
Final 5 minutes upped resistance to 14 and then 15 (HR around 185-190 bpm)
Straight onto squats:
10 reps of:
10kg, 40kg, 50kg, 60kg
Followed by 3 * 10 jumps after each weights.
3 * 10 of deep squats, calf raises and single leg squats.
Hip and hip flexor exercises.
Really really tough session, all feeling good though.
40 minutes of resistance 13 with HR at 176-184bpm (87% of max)
Final 5 minutes upped resistance to 14 and then 15 (HR around 185-190 bpm)
Straight onto squats:
10 reps of:
10kg, 40kg, 50kg, 60kg
Followed by 3 * 10 jumps after each weights.
3 * 10 of deep squats, calf raises and single leg squats.
Hip and hip flexor exercises.
Really really tough session, all feeling good though.
17 Nov - Run
2km w/u
Riddlesdown park run - 17.49, hungover and muddy.
Carried on with a strong 3km tempo run
1km w/d
Riddlesdown park run - 17.49, hungover and muddy.
Carried on with a strong 3km tempo run
1km w/d
Monday, 19 November 2012
15 Nov - Run and Gym
10 min warm up run
20 min threshold run
45 minutes upperbody and core session (heavy weights 3 * 10 reps on each)
20 min threshold run
45 minutes upperbody and core session (heavy weights 3 * 10 reps on each)
13 Nov - Run
Tempo run with Matt and Gary.
3km w/u
9km tempo run (at about 80%)
2km warm down.
Felt very strong and relaxed.
3km w/u
9km tempo run (at about 80%)
2km warm down.
Felt very strong and relaxed.
Tuesday, 13 November 2012
12 Nov - Gym
X trainer - 2.30 mins of each of the following:
Resistance: 8,10,12,14,16,18,16,14,12,10,8.
Kept cadence at 150-160 (dropped off on the 18)
Then 3 * 20 of the following
Resistance: 8,10,12,14,16,18,16,14,12,10,8.
Kept cadence at 150-160 (dropped off on the 18)
Then 3 * 20 of the following
- Squat (35kg)
- Deep squat (35kg)
- Single leg squat (35kg)
- Lunges (both sides - 25kg)
- body twist
- back on lat pull down
Monday, 12 November 2012
10 Nov - Run (Surrey League - Richmond - 10th)
Surrey League at Richmond Park (Petersham).
Did a lap of the course at a very easy pace for a warm up, then ran out on my own for slowly increasing strides. Warm up felt good but think I could have been a bit more focused on the strides.
The start is down hill for 3/4 of a mile and so very fast. Settled into a nice but firm pace around 15-20th and ran my own run, throttled back slightly on the uphill and then relaxed into a nice rythm.
The final hill of the lap I inadvertantly upped the pace and felt really strong and fluid. Easily moved myself to 11th at the halfway point. Maintained a really strong pace but slowly lost ground on the group of 5 in front of me. The gap extended to about 100m and I carried on at my own pace. At the bottom of the downhill (halfway round 2nd lap) I tried to increase the pace but couldnt seem to get any distance back. I settled back into the old pace and let the hill pass by, with less than 500m to go I felt it worth having a dig, as soon as I did I made up at least 50m on 10th place. I fought hard and took 10th with 100m to go.
Overall very very pleased with the performance. Tactically I dont think I could have done much more, my decision not to go with the 5 in front either cost me a top 5 finish or prevented another 20th, I will experiment with this in the South of Thames 5 miler.
Aerobic capacity held me back and also a loss of endurance strength I think, slightly lost form towards the end but not too badly.
Did a lap of the course at a very easy pace for a warm up, then ran out on my own for slowly increasing strides. Warm up felt good but think I could have been a bit more focused on the strides.
The start is down hill for 3/4 of a mile and so very fast. Settled into a nice but firm pace around 15-20th and ran my own run, throttled back slightly on the uphill and then relaxed into a nice rythm.
The final hill of the lap I inadvertantly upped the pace and felt really strong and fluid. Easily moved myself to 11th at the halfway point. Maintained a really strong pace but slowly lost ground on the group of 5 in front of me. The gap extended to about 100m and I carried on at my own pace. At the bottom of the downhill (halfway round 2nd lap) I tried to increase the pace but couldnt seem to get any distance back. I settled back into the old pace and let the hill pass by, with less than 500m to go I felt it worth having a dig, as soon as I did I made up at least 50m on 10th place. I fought hard and took 10th with 100m to go.
Overall very very pleased with the performance. Tactically I dont think I could have done much more, my decision not to go with the 5 in front either cost me a top 5 finish or prevented another 20th, I will experiment with this in the South of Thames 5 miler.
Aerobic capacity held me back and also a loss of endurance strength I think, slightly lost form towards the end but not too badly.
9 Nov - Run
Easy run up to Sanderstead roundabout with a couple of 1 minute efforts, feeling really strong but calves still tight from a couple of weekends ago.
Thursday, 8 November 2012
7 Nov - Gym
10 min warm up on X-trainer
3 * 20 of the following:
Body feeling very tired from a week of abuse, taper down for the weekend begins. Recovery run Thursday, short sharp run Friday.
3 * 20 of the following:
- Body cross pull
- side twist
- side pull
- jerk and lift (dumbells)
- bicep curls
- stomach twists
Body feeling very tired from a week of abuse, taper down for the weekend begins. Recovery run Thursday, short sharp run Friday.
Wednesday, 7 November 2012
6 Nov - Run (hill reps)
Run to Riddlesdown (Kenley side)
Usual hill reps with flat 400m start. 3 reps at strong effort with final effort over the top to the car park.
Legs a little heavy but feeling brilliant overall.
Jog home.
ITB slightly tight on efforts but loosened up considerably on warm down. Very low level pain afterwards (1 out of 10).
Usual hill reps with flat 400m start. 3 reps at strong effort with final effort over the top to the car park.
Legs a little heavy but feeling brilliant overall.
Jog home.
ITB slightly tight on efforts but loosened up considerably on warm down. Very low level pain afterwards (1 out of 10).
5 Nov - Run and Gym
am: Run
Easy recovery run up to Sanderstead Roundabout. Around 3.5 miles.
pm: Gym
1 hour X-trainer session (40 mins hard with a final 5 min very hard)
3* 20 weighted squats (30-40kg)
3 * 20 deep weighted squats (10kg)
Brilliant session.
Easy recovery run up to Sanderstead Roundabout. Around 3.5 miles.
pm: Gym
1 hour X-trainer session (40 mins hard with a final 5 min very hard)
3* 20 weighted squats (30-40kg)
3 * 20 deep weighted squats (10kg)
Brilliant session.
Monday, 5 November 2012
3 Nov - Reigate Priory Relays
Annual event, 2.8 miles.
I was on first leg, took it fairly easy for first mile and settled into my pace. Spikes were too short and so I couldnt get traction at the start, tried to keep within 20 meters of the leaders following the mistake last week at the Gibb.
Felt pretty relaxed and strong out at the back, stayed with the leaders up the first part of the hill, as it turned right and steepened I backed off the pace, got taken by a couple of people up the hill but just stayed at my pace. Coming off the top of the hill I opened up my stride and settled into a good pace, found myself overtaking everyone and catching the 30m up to the leaders.
We dropped down into the steep gulley and without trying I took the lead, wasn't intentional and so I just ort of went with it. In retrospect I didnt attack hard enough on that downhill, my plan was to just hang on until the sprint finish and so I hadnt planned for taking the lead, once I took the lead I should have gone at max effort and opened a gap.
Once I was in the lead I felt pretty good so kept pushing very hard, came out of the woods into the field and tried to get my head down for 2 minutes, I was at absolute max effort and as we hit the rise I had nothing.
Ben Tyler beat me with:
BT - 13.40 mins
RE - 13.42 mins
Joint second place, 2009 I was 39th so very pleased, I know I have more, ITB was pretty well behaved.
I was on first leg, took it fairly easy for first mile and settled into my pace. Spikes were too short and so I couldnt get traction at the start, tried to keep within 20 meters of the leaders following the mistake last week at the Gibb.
Felt pretty relaxed and strong out at the back, stayed with the leaders up the first part of the hill, as it turned right and steepened I backed off the pace, got taken by a couple of people up the hill but just stayed at my pace. Coming off the top of the hill I opened up my stride and settled into a good pace, found myself overtaking everyone and catching the 30m up to the leaders.
We dropped down into the steep gulley and without trying I took the lead, wasn't intentional and so I just ort of went with it. In retrospect I didnt attack hard enough on that downhill, my plan was to just hang on until the sprint finish and so I hadnt planned for taking the lead, once I took the lead I should have gone at max effort and opened a gap.
Once I was in the lead I felt pretty good so kept pushing very hard, came out of the woods into the field and tried to get my head down for 2 minutes, I was at absolute max effort and as we hit the rise I had nothing.
Ben Tyler beat me with:
BT - 13.40 mins
RE - 13.42 mins
Joint second place, 2009 I was 39th so very pleased, I know I have more, ITB was pretty well behaved.
2 Nov - Run & X-trainer
1.5 mile run to the gym.
45 mins on X-trainer at 165-175bpm HR.
1.5 mile run home.
Felt really good and relaxed.
45 mins on X-trainer at 165-175bpm HR.
1.5 mile run home.
Felt really good and relaxed.
1 Nov - Run & Gym
30 minute run on the treadmill, 17.30 min 5km pace, felt pretty easy and relaxed, not too bad ont he ITB.
1 hour Gym work, upper body and core, feeling good.
1 hour Gym work, upper body and core, feeling good.
30th Oct - Conditioning
Conditioning with Gary at the club house.
various squats, hopping, core work, etc.
1 hour, felt reasonably easy.
various squats, hopping, core work, etc.
1 hour, felt reasonably easy.
Tuesday, 30 October 2012
29 Oct - Gym & Run
20 minute run in the morning followed by:
Evening:
8 min warm up on X-trainer
20 mins at 14-15 (260 - 310 watts)
3 * 20 of:
Cross body pull
body twist
weighted stomach crunch
lunges
single leg squats
leg squats
hip flexor
plank - 2 * 1 min
side plank - 4 * 30 seconds
Evening:
8 min warm up on X-trainer
20 mins at 14-15 (260 - 310 watts)
3 * 20 of:
Cross body pull
body twist
weighted stomach crunch
lunges
single leg squats
leg squats
hip flexor
plank - 2 * 1 min
side plank - 4 * 30 seconds
27 Oct - The Gibb
3 mile run to set up some of the course, nice and slow.
5 mile Gibb cup.
Went off relatively hard with Stuart, Jason and Rich Phillips. Feeling fairly on the limit but no where near out of control. Stuart went off with Richard on the Valley bottom, I felt that Jason is always the better pacer and so I would rely on him to pace me up the hill and then we would reel them back in.
Felt fine up the hill and as the gradient reduced I realised that Jason was not on form, at this point we had allowed about 150m to develop, I realised my mistake just before John Mattison and upped the pace dropping Jason.
Felt strong and relaxed and so opened up the pace to try and reduce the gap. By the end of the ploughed field the gap was down to about 100m and I was still feeling OK.
Maintained pace up through the woods to the tea rooms and got the gap to about 75m. Off the tope of the tea rooms I opened everything up and went way over threshold witht he view to holding a 5 minute effort (as practiced in training sessions lately). I kept reducing the gap but was fighting into a horrendous headwind, Stuart was behind Richard ahead and so I knew I was fighting a losing battle.
Managed to reduce the gap to about 40m by the end.
Very cross with myself, I made the wrong tactical decision, I have definitely learnt that I can maintain a higher pace than I first thought, the key is to start off slower and build into my pace. Also an easy pace on the hills allows me to run much harder off the top.
3rd palce (2nd SLH)
27.45 mins (12 secs behind Stuart)
Was a minute quicker than last year when the ground was completely dry, so very pleased with that.
5 mile Gibb cup.
Went off relatively hard with Stuart, Jason and Rich Phillips. Feeling fairly on the limit but no where near out of control. Stuart went off with Richard on the Valley bottom, I felt that Jason is always the better pacer and so I would rely on him to pace me up the hill and then we would reel them back in.
Felt fine up the hill and as the gradient reduced I realised that Jason was not on form, at this point we had allowed about 150m to develop, I realised my mistake just before John Mattison and upped the pace dropping Jason.
Felt strong and relaxed and so opened up the pace to try and reduce the gap. By the end of the ploughed field the gap was down to about 100m and I was still feeling OK.
Maintained pace up through the woods to the tea rooms and got the gap to about 75m. Off the tope of the tea rooms I opened everything up and went way over threshold witht he view to holding a 5 minute effort (as practiced in training sessions lately). I kept reducing the gap but was fighting into a horrendous headwind, Stuart was behind Richard ahead and so I knew I was fighting a losing battle.
Managed to reduce the gap to about 40m by the end.
Very cross with myself, I made the wrong tactical decision, I have definitely learnt that I can maintain a higher pace than I first thought, the key is to start off slower and build into my pace. Also an easy pace on the hills allows me to run much harder off the top.
3rd palce (2nd SLH)
27.45 mins (12 secs behind Stuart)
Was a minute quicker than last year when the ground was completely dry, so very pleased with that.
Friday, 26 October 2012
25 Oct - Run
Slow jog up to Riddlesdown
Stretch
Jog back.
ITB not too bad, prob running for 35 minutes so pretty pleased with this.
Stretch
Jog back.
ITB not too bad, prob running for 35 minutes so pretty pleased with this.
24 Oct - Gym
Run to the gym (1.5 miles)
3 * 20 of:
cross overs,
tricep pull down,
upper body twist
One arm pull
full body lift dumbells
bicep curls
hip flexor
chest fly
3 minutes of plank
Run home (1.5 miles)
3 * 20 of:
cross overs,
tricep pull down,
upper body twist
One arm pull
full body lift dumbells
bicep curls
hip flexor
chest fly
3 minutes of plank
Run home (1.5 miles)
Wednesday, 24 October 2012
23 Oct - Run (mile reps)
SLH session at Silverlane (from Woodcote Green).
1.5 mile warm up
4 * 1 mile reps with 2 minutes recovery:
5.01 mins, 4.50 mins, 4.55 mins, 4.58 mins
Went with Stuart and beat him on each, feeling strong.
1.5 mile warm down.
ITB tight as usual but no worse.
1.5 mile warm up
4 * 1 mile reps with 2 minutes recovery:
5.01 mins, 4.50 mins, 4.55 mins, 4.58 mins
Went with Stuart and beat him on each, feeling strong.
1.5 mile warm down.
ITB tight as usual but no worse.
Tuesday, 23 October 2012
22 Oct - Gym
25 mins on X-Trainer (15 mins at 260 watts)
3 * 20 of:
single leg squats (max 12.5kg each arm)
lunges (max 12.5kg each arm)
deadlift squat (max 45kg)
hip flexor
bicep curl
straight arm front lift
8 minutes of various plank.
Tough session.
3 * 20 of:
single leg squats (max 12.5kg each arm)
lunges (max 12.5kg each arm)
deadlift squat (max 45kg)
hip flexor
bicep curl
straight arm front lift
8 minutes of various plank.
Tough session.
Monday, 22 October 2012
21st Oct - Run
Morning XC run with Kirsty, recovery run more than anything, ITB still playing up but not horrendous. about 4 miles.
20 Oct - Surrey League 1 - Roehampton
ITB been bad lately so fairly dubious.
Warmed up one lap at walking and slow running pace (40 mins) 4km
Few strides and some stretching closer to the start.
Found this really helped my nerves and preparation to get away from the crowds, plus useful to have a practice run of the course.
Course was extremely muddy for 50% and gravel for 50%.
Went off reasonably easy, found my own pace/rythm which felt OK, behind pat and Kristian. Allowed my legs to build into it and started to open up a bit on the flat gravel, all felt really good. Found I was a very comfortable tired, especially on the hills, leg strength work is definitely working.
Was around 40th at the halfway mark but felt good and strong with breathing relatively under control. One thing to think about is that I got more out of breath on the downhill, perhaps implying I could work on efficient running downhill.
Second half I kept strong and steady on the uphill and then really opened the stride on the flat, cadence felt good and form, just slightly droppped onto my heels but I think this was mainly because of the spiks on the gravel was painful on the feet.
Final 1km was downhill and I really opened it up on this. Caught Will Cockerall and Ben Paviour right at the end, I have never beaten either of these before.
20th Overall.
Extremely pleased with the race, although place is not the best there were 6 kent in the top ten which technically makes me close to equivalent 14th. Going to carry on with the strength work and up the mileage on the mud. My most enjoyable race to date.
Warmed up one lap at walking and slow running pace (40 mins) 4km
Few strides and some stretching closer to the start.
Found this really helped my nerves and preparation to get away from the crowds, plus useful to have a practice run of the course.
Course was extremely muddy for 50% and gravel for 50%.
Went off reasonably easy, found my own pace/rythm which felt OK, behind pat and Kristian. Allowed my legs to build into it and started to open up a bit on the flat gravel, all felt really good. Found I was a very comfortable tired, especially on the hills, leg strength work is definitely working.
Was around 40th at the halfway mark but felt good and strong with breathing relatively under control. One thing to think about is that I got more out of breath on the downhill, perhaps implying I could work on efficient running downhill.
Second half I kept strong and steady on the uphill and then really opened the stride on the flat, cadence felt good and form, just slightly droppped onto my heels but I think this was mainly because of the spiks on the gravel was painful on the feet.
Final 1km was downhill and I really opened it up on this. Caught Will Cockerall and Ben Paviour right at the end, I have never beaten either of these before.
20th Overall.
Extremely pleased with the race, although place is not the best there were 6 kent in the top ten which technically makes me close to equivalent 14th. Going to carry on with the strength work and up the mileage on the mud. My most enjoyable race to date.
16 Oct - Run
Session with SLH round woodcote green
2 mile w/u
2 * 6 * 300m (100m recovery)
First 6 were at 49-51 seconds
Second 6 were: 48, 47, 46, 45, 45, 45
Jog back to the clubhouse.
ITB felt a bit crap today, jog home helped but then tight.
2 mile w/u
2 * 6 * 300m (100m recovery)
First 6 were at 49-51 seconds
Second 6 were: 48, 47, 46, 45, 45, 45
Jog back to the clubhouse.
ITB felt a bit crap today, jog home helped but then tight.
Monday, 15 October 2012
15 Oct - X trainer
Run to gym (1 mile)
5 min w/u
40 mins max effort, couldnt get going today, average was around 210 watts (compared to 230-240). Final 5 mins was between 290 and 350 watts.
5 min w/d
Run home (1 mile)
Morning hard sessions do not suit me, going to use the am for longer runs and easy recovery runs (not efforts).
5 min w/u
40 mins max effort, couldnt get going today, average was around 210 watts (compared to 230-240). Final 5 mins was between 290 and 350 watts.
5 min w/d
Run home (1 mile)
Morning hard sessions do not suit me, going to use the am for longer runs and easy recovery runs (not efforts).
13 Oct - Bike - ACC
Ride with ACC.
Went out with training group but not feeling it and ITB tight so backed off and waited for group behind. 20mph group, sat on the back with Iliya and was able to chat, felt strong and easy.
Back via boxhill so total distance around 65 miles
Went out with training group but not feeling it and ITB tight so backed off and waited for group behind. 20mph group, sat on the back with Iliya and was able to chat, felt strong and easy.
Back via boxhill so total distance around 65 miles
11th Oct - X Trainer
Run to gym (1 mile)
5 min warm up easy
40 mins at max effort, kept resistance at 13 for first 25 mins and was able to increase power to close to 240, then upped to 14, lost power and cadence. final 5 min blast at 15.
5 min w/d
Run home (1 mile)
5 min warm up easy
40 mins at max effort, kept resistance at 13 for first 25 mins and was able to increase power to close to 240, then upped to 14, lost power and cadence. final 5 min blast at 15.
5 min w/d
Run home (1 mile)
Wednesday, 10 October 2012
9 Oct - Gym and running
Gym
10 min rowing warm up
Various upper body and core strength exercises for 1 hour.
Run
Session with SLH.
1.7 mile run easy
2 * 1km efforts @ 2.56 with 150m recovery
4 min rest
2 * 1km efforts @ 2.56 and 2.45 with 150m recovery
1.7 mile easy run home.
Missed the middle set but very pleased to be running at all, total distance covered was around 10km, ITB very very slightly tight but has had a hard time lately so hopefully not too much of a problem. Day off tomo.
10 min rowing warm up
Various upper body and core strength exercises for 1 hour.
Run
Session with SLH.
1.7 mile run easy
2 * 1km efforts @ 2.56 with 150m recovery
4 min rest
2 * 1km efforts @ 2.56 and 2.45 with 150m recovery
1.7 mile easy run home.
Missed the middle set but very pleased to be running at all, total distance covered was around 10km, ITB very very slightly tight but has had a hard time lately so hopefully not too much of a problem. Day off tomo.
8 Oct - Gym and X-trainer
X Trainer
10 min warm up
40 mins max effort - ave HR 180bpm, held at resistance 15 for 20 mins, then 14 for rest with 7 more mins of 15. Really suffered.
5 min warm down
Gym
Usual legs etc.
10 min warm up
40 mins max effort - ave HR 180bpm, held at resistance 15 for 20 mins, then 14 for rest with 7 more mins of 15. Really suffered.
5 min warm down
Gym
Usual legs etc.
Friday, 5 October 2012
4 Oct - X Trainer and Run
10 min warm up slowly increasing resistance.
40 mins at full effort. Average heart rate 183 bpm, 14 resistance (upped to 15 between 27 and 35 mins)
Really suffered.
5 min warm down.
Running
Run with SLH at Ullswater. jogged there with ITB slightly tight. loosened up and so decided to give a couple of reps a go.
Long route: 4.05 mins, 3.50 mins (first with Stuart, second 15 seconds ahead)
Had much more in the tank but decided to take it while I could, no itb issues.
40 mins at full effort. Average heart rate 183 bpm, 14 resistance (upped to 15 between 27 and 35 mins)
Really suffered.
5 min warm down.
Running
Run with SLH at Ullswater. jogged there with ITB slightly tight. loosened up and so decided to give a couple of reps a go.
Long route: 4.05 mins, 3.50 mins (first with Stuart, second 15 seconds ahead)
Had much more in the tank but decided to take it while I could, no itb issues.
3 Oct - Swim
200m w/u
3 * 2 * 50m kicking only (front and back)
100m - 1.40 mins
200m
300m
400m - 6.45 mins
300m
200m
100m - 1.30 mins
100m w/d
3 * 2 * 50m kicking only (front and back)
100m - 1.40 mins
200m
300m
400m - 6.45 mins
300m
200m
100m - 1.30 mins
100m w/d
Wednesday, 3 October 2012
2 Oct - X Trainer and Bike
Trip to the gym. All on X-Trainer.
10 mins building from resistance level 8 to 14.
40 mins tempo effort with high resistance, summarised below:
10 mins @ 14 (175bpm average)
10 mins @ 14 (180bpm average)
8 mins @ 14 (180bpm average)
7 mins @ 15 (182bpm average)
5 mins at 14 (185bpm average)
10 min warm down at 10-6 resistance
A really really killer session. The resistance level was very high so more focused on strength endurance.
3 * 2 * 20 hip abductors weighted
Bike
Cycled out to SLH run session. 6 * 1.20 mins hill efforts on web estate, feeling good.
10 mins building from resistance level 8 to 14.
40 mins tempo effort with high resistance, summarised below:
10 mins @ 14 (175bpm average)
10 mins @ 14 (180bpm average)
8 mins @ 14 (180bpm average)
7 mins @ 15 (182bpm average)
5 mins at 14 (185bpm average)
10 min warm down at 10-6 resistance
A really really killer session. The resistance level was very high so more focused on strength endurance.
3 * 2 * 20 hip abductors weighted
Bike
Cycled out to SLH run session. 6 * 1.20 mins hill efforts on web estate, feeling good.
Tuesday, 2 October 2012
1 Oct - Gym
ITB still tight after running less than 1km on Sunday (30 Sept).
Down to the gym for GYM SESSION 1.
1 hour 45 minutes non stop of legs and core. slightly increased weights lifted and felt a little easier this week.
Down to the gym for GYM SESSION 1.
1 hour 45 minutes non stop of legs and core. slightly increased weights lifted and felt a little easier this week.
Monday, 1 October 2012
29 Sept - Bike
Missed ACC so went out on my own.
Reigate, Brockham, Box Hill, Tadworth.
35 miles, average 19-20mph
No ITB and right leg was definitely tracking better.
N.B.
Ran around 1km on the following day flat out and ITB immediately flared up, unsure why but will ignore it.
Reigate, Brockham, Box Hill, Tadworth.
35 miles, average 19-20mph
No ITB and right leg was definitely tracking better.
N.B.
Ran around 1km on the following day flat out and ITB immediately flared up, unsure why but will ignore it.
28 Sept - Swim
SLH swimming session, shoulders were in bits from Wednesday and so took it fairly easy (7 out of 10). around 2.5km.
27 Sept - Core and conditioning
Training session at happy valley,
10 * walking steep hill climb, trying to improve hip strength uphill and foot speed on descent.
45 mins of various core work and squats etc.
Finished with 5 * 30 seconds foot speed work, really tough.
10 * walking steep hill climb, trying to improve hip strength uphill and foot speed on descent.
45 mins of various core work and squats etc.
Finished with 5 * 30 seconds foot speed work, really tough.
Thursday, 27 September 2012
26 Sept - Swim
Body feeling it from the gym session yesterday.
Swim session 1 from training log
400m w/u
6 * 50m kicking
1 * 400m - 6.20 mins
2 * 200m - 3.20 mins, 3.20 mins
4 * 100m - 1.30 mins, 1.40 mins, 1.40 mins, 1.40 mins
8 * 50m - 45 secs, 50 secs, 50 secs, 50 secs, 50 secs, 50 secs, 50 secs, 50 secs
200m w/d
Arms absolutely dies towards the end of the session, really good though, body is ruined.
Swim session 1 from training log
400m w/u
6 * 50m kicking
1 * 400m - 6.20 mins
2 * 200m - 3.20 mins, 3.20 mins
4 * 100m - 1.30 mins, 1.40 mins, 1.40 mins, 1.40 mins
8 * 50m - 45 secs, 50 secs, 50 secs, 50 secs, 50 secs, 50 secs, 50 secs, 50 secs
200m w/d
Arms absolutely dies towards the end of the session, really good though, body is ruined.
Wednesday, 26 September 2012
25 Sept - Gym
With ITB being bad I decided to head down to the gym to see if I can finally correct this imbalance in my Glute Medius.
Right Glute is weaker than left causing the ITB and pain when I cycle.
Did Gym session 1 from the training plan. (2 hours of intense legs, glute and core).
Really really tiring session but pleased I did it.
Right Glute is weaker than left causing the ITB and pain when I cycle.
Did Gym session 1 from the training plan. (2 hours of intense legs, glute and core).
Really really tiring session but pleased I did it.
22 Sept - Bike - ACC training group (1st)
Ride out with Addiscombe, decided to attempt the training group.
Went with the attitude of no matter how I felt I would always say yes. What a difference it made, first part was OK up to Merstham, Matt kept the pace pretty regular which helped a lot.
Got dropped on the Steps but ruined myself over the top of the hill to catch up, got caught by two sets fo lights but just as I'd given up saw the group ahead, went hard and caught them just after the high street.
Sat in the middle back of the group with difficulty but not out of control, pace slowly increased and I found every single hill I would lose some ground and then have to fight back on. Stayed in Dans wheel towards the back. Just after Newdigate the group reduced a bit so I ended up hanging off the back, held on to Rusper Hill. First part of the hill I got dropped but took 2 deep breaths, shut my eyes and sprinted back to the group. Held on to close to the top of the second part of the hill then flew off the back. Tried the deep breath sprinting again but nothing happened, looked down and I was doing 46km per hour just off the back on my own. Got dropped fully but kept the pressure on to the through and off.
Managed to catch up before the through and off, did two cycles and then decided if I stayed in I would get dropped. Sat on the back floowing the rider in front then dropping back to the left. I was on the limit all of the way, got dropped once but managed to hang on and catch up at some oppurtune lights. Hung on all the way to the Charlwood sprint, tried to come through to the front but the legs were gone.
Cycled back with Matt at a very hard pace, think we averaged about 23mph home. Got dropped a couple of times but could hold the pace once Matt waited so recovery was no issue.
Hardest I've tried on a bike and most I've suffered, loved it.
ITB not great afterwards.
Went with the attitude of no matter how I felt I would always say yes. What a difference it made, first part was OK up to Merstham, Matt kept the pace pretty regular which helped a lot.
Got dropped on the Steps but ruined myself over the top of the hill to catch up, got caught by two sets fo lights but just as I'd given up saw the group ahead, went hard and caught them just after the high street.
Sat in the middle back of the group with difficulty but not out of control, pace slowly increased and I found every single hill I would lose some ground and then have to fight back on. Stayed in Dans wheel towards the back. Just after Newdigate the group reduced a bit so I ended up hanging off the back, held on to Rusper Hill. First part of the hill I got dropped but took 2 deep breaths, shut my eyes and sprinted back to the group. Held on to close to the top of the second part of the hill then flew off the back. Tried the deep breath sprinting again but nothing happened, looked down and I was doing 46km per hour just off the back on my own. Got dropped fully but kept the pressure on to the through and off.
Managed to catch up before the through and off, did two cycles and then decided if I stayed in I would get dropped. Sat on the back floowing the rider in front then dropping back to the left. I was on the limit all of the way, got dropped once but managed to hang on and catch up at some oppurtune lights. Hung on all the way to the Charlwood sprint, tried to come through to the front but the legs were gone.
Cycled back with Matt at a very hard pace, think we averaged about 23mph home. Got dropped a couple of times but could hold the pace once Matt waited so recovery was no issue.
Hardest I've tried on a bike and most I've suffered, loved it.
ITB not great afterwards.
Friday, 21 September 2012
20 Sept - Run (ITB)
SLH session at Beechwood Ave
Long warm up as got lost , ITB tight.
800m rep - moderate to easy
1400m rep - full gas with Gary - 3.46 mins (4.20 mile pace!)
800m rep - easy
1400m rep - hard - 4.10 mins
Short warm down.
Mixed session, absolutely brilliant training with Gary, but ITB was a nightmare.
The full gas effort felt really good, found it tough but easy to hang on with Gary. Both really similar speeds so its going to be really good training with him when im back to training.
ITB on the other hand was difficult, really disappointing as tuesday session was brilliant. all I can think is that warm up was too long. going to take a few days off and settle it down, plus strength work.
Long warm up as got lost , ITB tight.
800m rep - moderate to easy
1400m rep - full gas with Gary - 3.46 mins (4.20 mile pace!)
800m rep - easy
1400m rep - hard - 4.10 mins
Short warm down.
Mixed session, absolutely brilliant training with Gary, but ITB was a nightmare.
The full gas effort felt really good, found it tough but easy to hang on with Gary. Both really similar speeds so its going to be really good training with him when im back to training.
ITB on the other hand was difficult, really disappointing as tuesday session was brilliant. all I can think is that warm up was too long. going to take a few days off and settle it down, plus strength work.
Wednesday, 19 September 2012
18 Sept - Run
Cycle over to SLH for reps:
3 mile bike
10 min w/u
10 mins - 1 minute hard, 30 seconds easy
2 min break
10 mins - 1 minute hard, 30 seconds easy
10 min warm down
3 mile bike
ITB felt absolutely fine, very very slight tightness overnight but nothing major, going to keep on the strength and stretching. Going to ease back into some proper training slowly, still 4 weeks to first Surrey League.
Tough session but need more people around me to push me harder.
3 mile bike
10 min w/u
10 mins - 1 minute hard, 30 seconds easy
2 min break
10 mins - 1 minute hard, 30 seconds easy
10 min warm down
3 mile bike
ITB felt absolutely fine, very very slight tightness overnight but nothing major, going to keep on the strength and stretching. Going to ease back into some proper training slowly, still 4 weeks to first Surrey League.
Tough session but need more people around me to push me harder.
Monday, 17 September 2012
15 Sept - Surrey Road Relays
Surrey Road relays at Wimbledon Park Stadium.
I was leg 5 of 6. Easy warm up with stretching.
course was jsut short of 5km, first 2km uphill, next 1km downhill and final 2km flat.
Went very hard fromt he start, partly rustiness of racing and partly over eager as had a week off. Stayed strong throughout but it really hurt.
15.06 mins (Gary 15.10, Stuart Major 15.11 and Paskar Owar 14.01 (first place))
Team came 5th overall.
ITB felt tight but not horrendous, definitely need to keep things ticking over.
I was leg 5 of 6. Easy warm up with stretching.
course was jsut short of 5km, first 2km uphill, next 1km downhill and final 2km flat.
Went very hard fromt he start, partly rustiness of racing and partly over eager as had a week off. Stayed strong throughout but it really hurt.
15.06 mins (Gary 15.10, Stuart Major 15.11 and Paskar Owar 14.01 (first place))
Team came 5th overall.
ITB felt tight but not horrendous, definitely need to keep things ticking over.
13 Sept - Run
SLH hill rep session.
easy 3km warm up.
Only did half the session, stretching in between the missed reps.
4 * 90 second uphill effort, felt really good but knee still tightening up. not great but not bad.
easy 3km warm up.
Only did half the session, stretching in between the missed reps.
4 * 90 second uphill effort, felt really good but knee still tightening up. not great but not bad.
12 Sept - Run
Short run (3km). Knee feeling very tight, almost feelign tighter for not doing anything.
Monday, 10 September 2012
7th Sept - Bike ACC
Ride with Addiscombe 20 mph group.
Averaged 20mph to the Cafe with 70% of time spent on the front. Felt OK.
Easy ride home (18.5mph average)
ITB slightly upset but a lot better than running.
Averaged 20mph to the Cafe with 70% of time spent on the front. Felt OK.
Easy ride home (18.5mph average)
ITB slightly upset but a lot better than running.
5th Sept - Run
Run with Mike B and Pies. out to Shirley hills. approx 4 miles. Feeling effortlessly strong but ITB tight throughout.
Going to have to back off training again :s
Going to have to back off training again :s
Wednesday, 5 September 2012
4th Sept - Run (Track)
Structured Track session at battlebridge running track.
2,800m warm up
5 minute plyometrics
2,000m @ 6.22 mins (aiming for 6.18 mins but dropped off in final lap)
3 minute break
2,000m @ 6.35 mins (aiming for 6.18 mins but dropped off in final two laps)
2 minute break
1,000m @ 3.09 mins (aiming for 3.09 mins, felt fairly easy)
3 minute break
2,500m warm down
I just could not hold the 2,000m at 15.45 min 5km pace. 1km felt fairly easy despite being at the end of the session. So I guess speed endurance needs work.
ITB OK during session but slightly tight afterwards.
2,800m warm up
5 minute plyometrics
2,000m @ 6.22 mins (aiming for 6.18 mins but dropped off in final lap)
3 minute break
2,000m @ 6.35 mins (aiming for 6.18 mins but dropped off in final two laps)
2 minute break
1,000m @ 3.09 mins (aiming for 3.09 mins, felt fairly easy)
3 minute break
2,500m warm down
I just could not hold the 2,000m at 15.45 min 5km pace. 1km felt fairly easy despite being at the end of the session. So I guess speed endurance needs work.
ITB OK during session but slightly tight afterwards.
Tuesday, 4 September 2012
3 Sept - Run
Easy 6km run with Kirsty including one 1.30 min hill effort. Still very slight ITB in right knee.
31 August - Run
Morning run with Kirsty on Bodmin Moor - 10km hilly in about 1 hour.
Afternoon run with Ben Pearce and Chris Chapman - 14km hilly in about 1 hour 10 mins.
Second run was really tough. Very very slight ITB in right knee
Wednesday, 29 August 2012
29 August - run
1.25 hours moderate running with Gary. Easing back into things after the toe. Feeling ok today, just a bit heavy leggedand low lung capacity.
28 August - run
6 km easy run with Kirsty. stubbed toe today and seems to be better since. No major problems, just felt weak
Tuesday, 28 August 2012
20-27 August - various
Since foot injury have spent a lot of t 2.ime on core and strength. Averaging 45 minutes a day.
27th August did 2.5 hours of cycling out to hever and back. Very hilly and went fairly hard.
Monday, 20 August 2012
19 August - tri project olympic triathlon - pb
Olympic race at Thorpe.
Felt very relaxed gong into the race which I think improved my performance.
Swim 23.48 -pb and felt quite easy.
T1 - 56 secs including fall detailed below
Bike 1.06.34 - pb. Felt strong, still think I could go faster if I can up consistency
T2 - 36 secs
Run - 36.42 -with a broken toe
Total 2.08.36 - big pb.
Coming into t1 I fell and cut my feet quite badly. Broke my right toe. Nothing else broken.
No training for a few days. Just core work.
Thursday, 16 August 2012
15th August - Run
15 min cycle w/u
1 hour 10 min run with Gary (around 9 miles).
15 min cycle w/d
Legs are in bits, really enjoyed it and no significant pain just hamstrings and quads tight and full of latic acid. Day off tomo.
14 August - Run (Track test session 5km, 1 mile, 400m)
Track session at Battlebridge track with Paul Hone timekeeping.
2km warm up
Then the following:
400m 200 00:28.44
400 00:56.26 00:27.82
00:43.18 130.29%
1mile 400 01:06.76 01:06.76
800 02:17.80 01:11.04
1200 03:33.51 01:15.71
1600 04:45.42 01:11.91
1mile 04:47.14
03:43.13 128.69%
5k 200 00:36.86 01:13.72
600 01:58.08 01:21.22
1000 03:18.23 01:20.15
1400 04:37.80 01:19.57
1800 05:57.17 01:19.37
2200 07:17.61 01:20.44
2600 08:38.05 01:20.44
3000 09:57.55 01:19.50
3400 11:17.67 01:20.12
3800 12:37.05 01:19.38
4200 13:55.85 01:18.80
4600 15:14.17 01:18.32
5000 16:27.98 01:13.81
12:37.35 130.45%
400m 200 00:30.91
400 01:01.63 00:30.72
00:43.18 142.73%
Crazy hard session. legs had a little lactate to start with but overall pretty dis-satisfied with the speeds. will work hard and try again.
Monday, 13 August 2012
13 August - Run and Core
Morning
10 minute run, 10 minutes core (in particular lunges), 10 minute run.
11 August - BWTT (New PB)
Banstead Wood park run
Went out with a couple of early leaders to the downhill. Felt really good so pushed on and dropped them.
7.57 mins at the halfway, unexpected as felt easy.
Suffered after the hill and just tried to keep the effort level high.
Ran hard to the end but legs felt really tired from hill session towards the end.
16.21 mins, PB by 9 seconds.
10 August - Run
9 mile hill rep run with conditioning.
2.5 mile warm up
3 laps of:
20 leg raises on bar, 3 minute steep hill effort, 5 minute recovery
2.5 mile warm down.
Really really hard session.
Friday, 10 August 2012
8 August - Woldingham Aquathlon
Hard week of training building into this with some shoulder pain.
Took the swim fairly easy although shoulder now feels better than before the race!
Went OK on the run, not out of control but in fairly decent shape.
6.38 - Swim and T1
16.35 - Run
23:13 - Total time
1st place and PB, previous results of Woldingham:
July 2011 - 7.29 + 17.05 = 24.34 (2 extra swim lengths)
July 2012 - 6.29 + 17.17 = 23.46
August 2012 - 6.38 + 16.35 = 23.13
Pleased with the run time, actually 6 seconds quicker than Hugh Tory which surprised me.
Wednesday, 8 August 2012
Monday, 6 August 2012
Sunday, 5 August 2012
Wednesday, 1 August 2012
1 August - bike turbo
5 min warm up,
10*1 min hard, 2 mins easy,
5 min warm down
Shoulder sore from swimming.
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.
Friday, 27 July 2012
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.
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.
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
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.
30 min power test. Averaged 250 watts, middle 15 mins was strongest.
Further results to follow.