11th Feb - Run & Swim

Run

30 minute run to Purley & back from Kates. (about 4 miles)

Swim

10 * 50m Warm up

400m TT - 7.31 mins

5 * 50m Warm Down

Felt really strong on the TT, muscles were a little tired but pretty pleased with the time and effort involved.

10th Feb - Swim

Session at Purley

400m Warm up - 8.06 mins

500m Drills - Fists etc, Ear hop, Legs

Main Set (30 sec break between each set):

100m - 1.50 mins
200m - 4.01 mins
300m - 6.04 mins
400m - 8.15 mins
300m - 6.03 mins
200m - 4.09 mins
100m - 1.52 mins

Total: 1600m - 32.24 mins

200m Warm down.

Feeling pretty strong but finding it frustrating that my times aren't really coming down that much, will have to work harder I guess!

8th Feb - Run

Cross Country Run around Kingswood, Farleigh and Selsdon.

40 minutes of medium to hard pace.

First time I've been to 100% effort since the injury, everything felt fine so very pleased, heart rate peaked at 198, couldn't get enough from my lungs though, guess that is just a lack of hard training lately.

6th Feb - Swim - New PB

Morning session at Redhill. Went for 1500m TT.

100m splits:

1.46 mins
2.00 mins
2.05 mins
2.07 mins
2.12 mins
2.10 mins
2.09 mins
2.01 mins
2.05 mins
2.09 mins
2.13 mins
1.58 mins
2.03 mins
2.00 mins
1.53 mins

Total Time: 30.48 mins

This is my fastest 1500m to date so really pleased, tried to reduce the stroke count and lengthen my stroke, seems to have worked. Still slacking off in the middle 800m, think this is a lack of concentration rather than fitness.

4th Feb - Run

30 minute Run in the snow out to Trinity School, hard work but really good fun, no pain at all.

1st Feb - Run

Too cold for cycling so went out for a run iinstead, about half an hour of medium pace, felt really strong, still trying to build up the strength in my knee, all feeling OK.

30th Jan - Bike (Velodrome)

Went to the velodrome in Calshot (Southampton), 3 hour course learning the basic skills and team pursuit. Really good fun, hoping to go again in a month or so.