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.

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

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.

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.

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.

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.