11th July - Ride (T group)

Ride with Addiscombe CC.

Went out with training group (as opposed to 19mph).

Average for first 3km (to M23) was 26mph, missed a gear, lost about 1m off thewheel in-front and that was it I was dropped. Ed got dropped about 300m after that and so we both hung back for the 19mph. legs were screwed after training group ride so got dropped off 19mph at about 30 miles, caught up for the through and off. (ave 33mph).

Struggled back (almost bonked).

Without doubt the hardest I have ever worked on the bike (including "Tour of Kent"). Going to go back out with the training group next week and try to hang on until Redhill.

10th July - Swim

SLH Swim -

10 min warm up
600m drills
4 * 200m (3.10mins my split)
4 * (3*25m sprint & 25m Recovery)

9th July - Run/Ride

Quick 40 min ride and 25 min run, med/easypace not really feeling it.

8th July - Run (10km TT)

Lunchtime run around 2.5km gatwick loop.

Lap 1 - 8.30 mins
Lap 2 - 9.00 mins
Lap 3 - 10.00 mins
Lap 4 - 10.00 mins

Total 10km time - 37.30 mins

Would prefer negative laps, went out too hard on the first lap, legs feeling pretty heavy from Fahtlek yesterday. ITB kept under control by leaning forwards more and not relaxing. More than happy with the time, think with some work could have it down to at least 35 mins.

7th July - Run

Quick Lunchtime Fahtlek run around Gatwick, 10 min w/u, 20 min Fahtlek, 5 min w/d

6th July - Swim

Swim training with SLH

150m w/u

400m - (7.12 mins)
300m - my lead
200m
100m
100m
200m
300m
400m - my lead (7.10 mins)

30 second recovery between each

5th July - Bike & Run

Morning Ride out to Boxhill, feeling slow and rubbish after a week off in Chamonix (got some MTB, swimming and running done out there).

56km - 2.10 hours

Evening Run - 15 minutes very fast tempo, felt good but ITB was there after 5 mins.