7th April - Swim & Run

Swim
Too tired to swim with SLH so did a morning session instead.

500m Warm up - feeling really stiff, havent been swimming enough at all.

Drills:
3 * 200m Hand Drills (Fist, Point, Circle, Full)

Main Set:
8 * 100m Sprint (10-20 sec break between each)

1.40 (24 sec Break)
1.41 (18 sec Break)
1.49 (22 sec Break)
1.51 (11 sec Break)
1.51 (22 sec Break)
1.51 (22 sec Break)
1.54 (24 sec Break)
1.47

Total Distance 1900m - Stroke is improving but need to improve strength and fitness.

Run

35 minute run in my lunch break, kept at a comfortable pace, just trying to up the length of run.

5th April - Run

1 hour run in Bristol. (2 min run, 1 min walk).

Feeling pretty rough after a heavy night out with the crew. Also legs were fairly tired, but still felt OK. ITB came on at about 45 mins when I upped the pace. Dropped back off the pace to about 50% effort and it went away.

4th April - Bike

Wimbleball, Exmoor

UK Ironman 70.3 bike leg - 56 miles - 3:56

Went down to Exmoor to familiarise myself with the course with Jim, Maurice and Brett.

First Lap we went pretty easy felt really strong, second lap was much harder work. Still finding nutrition to be an issue, last 10 miles had very little left. Quick sandwich at the end and I felt fine.

Nutrition:

2 * Powerbar energy bars (with Caffeine)
Granola Bar
Powerbar Gel
Half a pack of Dextrose
Bottle of SIS Iso
Bottle of Water

Could have done with more water, more ISO and some substantial food, think I'm going to try a sandwich next long bike (next weekend).

Feeling really confident about things now.

3rd April - Run

Following the physio yesterday I'm working on upping my distance run by running then walking for short intervals.

45 minutes of Run/Walk (Run 2 minutes, Walk 1 minute)

Ridiculously boring but if it works then so be it

1st April - Swim & Bike

Cycle to Work (Gatwick) and back.

Swim on the way to work.

500m - 10 mins
500m - 10 mins
250 mins - 5 mins

Didnt go crazy on the pace as still recovering from monday and tuesday. Felt comfortable though.

31st March - Run Core work

First Run after new physio (who ripped apart my knee!), went about 6km at really comfortable pace with no pain, upped the pace and ITB came on almost instantly. Still pretty pleased with the distance. Patella Tendon not feeling great but manageable with the support.

30 minutes Core work, focus on legs and arms.

30th March - Swim

SLH Training

First day back after the ski holiday and really feeling the effect of a lot of alcohol.

550m Warm up.

3 * 150m Breathing drills

Main Set: 6 * 200m (around 3.30mins for each) - feeling absolutely terrible, managed to keep with the pace, but only just! no more big drinking sessions until after June now.