14/01/2012 - Swim

2k - 43.55
Felt pretty good, tigthness in right shoulder eased after awhile. Feeling strong again in the final quarter. Stroke good at the start and then by the end had fallen apart.

13/02/12 Bike-Run-Squash

Cycled for 4.45 - Legs went through a number of shades of pale, feeling really strong for the first two hours and then started eating, giving a bit power, felt dead in the fourth hour, empty. Probably didn't eat enough throughout, but only started eating when i felt hungry. Fuel questionable to power bars and two breakaways and water on board.

Nice ride out to Staines-Windsor-Staines-Richmond (1 lap of the park)-Home

Run - 30 Shook of staggering legs after 1km and then ran quite freely. Felt pretty blitzed after half an hour and wondered how it will be possible to run a marathon.

Squash - W 4-1, first game couldn't get myself at the right speed, but found my legs by the second and then an epic comeback in the fifth.

Monday 6/2/12

2km swim- 6.35am- 43 minutes

Shoulders and back grew weary towards 750m, found some strength from 1500m on to the end, to find last 200m easy.

Pilates - 6.15pm - hip flexors complaining, generally despite some fatigue another excellent session.

Forestman 2012

Enterered the Forestman, completed first full week of training last week.

Pilates

Two swims, 1.5k and 2k (43mins), and a 4.40 bike and then 20 min run.

1 swim short of the optimal for the week.

Build phase

Bike

Return to the bike. 32 miles in just over 2 hours. Almost bonked in the final few, legs wasted and chose not too have gels, felt pretty empty. Great hills in Richmond park, dodgy sidewinds.

3km Swim

Mega slow.

When not forcing it stroke was really fluid. Important to push it a bit harder with the legs, to get momentum, but avoid flicking the feet.

SWIM

1km 22.14
2km 40.22

P.B country by a minute. Went out at a steady/slow pace and got faster. Second quarter was the hardest bit.