SWIM- RUN

25/01/10

Bad week of training week just gone. Lots of extra-curricular.

Atoned with an hour of Individual Medley (breaststroke, crawl, backstroke and butterfly). Despite being stronger fly is like watching an elephant swim. Fun to mix it up though.

Run was great. Good pace, along canals to Little Venice and then turn back to Willy G. Out for an hour and a half. Dead legs by the end. Trained on a diet of one energy gel between the swim- run, which was perfect.

BIKE

17/01/10

Rode for three and a half hours in Richmond Park. Started to feel stronger the further i went, ride with minimal was an experiement, which was pretty tough. Had a gel (delicious tropical flavour) about 2 hours 45 mintues which made me feel better, but was a ragged mess back home at 3 hours 30 minutes.

GYM

Went to test the facilities at the Nuffield Health, Fitness and Wellbeing (!!!) Centre

Leg press- 30 on light resistance
Bench Press-
Bar Weights- 15kg- As many as possible
10 minute running interval session
500m Full pace rowing
70 Sit ups
30 minute sauna (sweaty mess)

RUN

1 Hour in the snow. Experimented with some walk-run strategisiation. Seemed pretty do able, slightly painful after about 45 minutes and the walk-run after that but not too bad. Grim stitch for the first twenty minutes, but cleared. Need to leave it longer to digest excellent stew and jacket potato.

SWIM 4k

1.33.51 - 4kms
43.56- 2kms

Started fast again, which didn't help the middle third. Last third was really good. Stroke and catch improving and working on pulling through to waste level. Experimented with kick, which seemed a little more powerful.

3.5km Swim

Total: 3.5km- 1 hour 22 minutes

2km Split- 45 Minutes 27 Seconds

Good session in the pool, nice to have a go at swimming the distance, well, close to it.

Felt stronger in the second half than the first. Went out too fast in the first 1k but got into a good rhythm and felt strong in the last 500m, but pool was closing. Now to start swimming fast!