7th Dec - Bike

Went out with the off-road tyres on, firt time I've pushed to above 70% since I hurt my knee, felt fine. Went cyclo-crossing for a bit, lot of fun.

15 miles (approx)

6th Dec - Bike

Easy ride out to Botley Farm (15 miles approx)

6th Dec - Bike

Easy ride out to Botley Farm (15 miles approx)

3rd Dec - Swim

Morning training at Redhill.

25 mins Drill Training focusing on kicking technique.

4* 100m & Rest (2 mins)

1.50 mins
1.56 mins
2.01 mins
1.50 mins

1st Dec - Swim

Swim training wiht SLH.

900m Drill work

10* 100m, the idea being swim 100m and rest all within 2 minutes, but as can be seen from the times this did not really work out! The times include drafting on some of the splits

100m - 1.39 mins Rest - 0.17 mins
100m - 1.45 mins Rest - 0.15 mins
100m - 1.48 mins Rest - 0.08 mins
100m - 1.55 mins Rest - 0.22 mins
100m - 1.50 mins Rest - 0.15 mins
100m - 1.52 mins Rest - 0.13 mins
100m - 1.49 mins Rest - 0.16 mins
100m - 1.53 mins Rest - 0.23 mins
100m - 1.53 mins Rest - 0.22 mins
100m - 1.49 mins

Total Time (inc Rest) - 20.45 mins

This was by far the hardest session I have ever done, the recovery time was the main issue.

27th Nov - Swim (New PB)

1500m at Purley Pool.

Haven't actually done 1500m since starting at SLH so was interested to see how it went. Took things fairly easy, probably around 80% effort (weights session yesterday is my excuse). Splits as follows:

400m - 8.12mins
200m - 4.24 mins
200m - 4.32 mins
200m - 4.27 mins
200m - 4.29 mins
200m - 4.13mins
100m - 1.58 mins

Total 1500m - 32.37 (New PB)

26th Nov - Weights Session

Half hour session working chest, shoulders and triceps