Monday and Tuesday

Okay so Tapering.....

Monday - meant to be a swim, but due to a planning conflict with a TC I ended up doing a short road session on my bike at lunchtime. 11.44km in 24:44 - not bad but I was playing really with my setup I still think the seat needs to go a little higher maybe 5-10mm

Today - meant to tbe rest but I had time to do an early swim so:

200m w/u

200m pull

100m kick

2x(3x100m f/s) at pace with 20s rest (50m c/d b/s in between)

50m easy f/s

50m sprint

100m c/d (25m b/s:25m f/s)

Felt hard and like swimming in glue.....

later

I.

Sunday

Well I was greated by a lot of rain this morning so yet again another turbo day...I know -wimp!!

I changed bikes to my Trek and then spent 30mins mucking about with the setup....I droped the front end by 12mm and raised the saddle by about 12mm -seemed okay, no loss of power but better knee clearance....will have to see what it feels like on the road....

Session was:

10min warn up followed by 6x (3min hard/3min easy - shifting from 22 to 12 on the cassette) and then a warm down....

Tomorrow taper to Hayle begins...

Saturday

Well a swim/run brick early this morning, and I finally found a couple of guys who swim at the same speed as me :-)))

Two laps of the lake swim course (about 1500m) and a run lap or the Lake 32 compound (I reckon about 4.8km or so...)....no real time as my Timex IRONMAN watch died....after Lizzie had a new battery put in it and evrything :-(

Longish bike tomorrow

I.

Thursday and Friday

Yesterday was a hard run and a swim set with Caroline.

Early am - 32min out easy, return run negavive split 40BBM (Beats Below Maximum = 160-165bpm) - run out really nice RPE 3-4 return leg hard RPE 7-8 covered 11km approx (see image)

Evening swim

200m w/u

3x50m breathing (50m on 2 strokes then 3 & 5)

100m kick

4x200m on 3:00

4x100m on 1:30

4x50m on 0:45

50m b/s c/d

Hard work - especially after the run!

Today was a turbo build session all on a 1.6%hill:

10min w/u

5x (15s fast/15s easy)

5min build to 50 BBM (150bpm)

5x (30s fast/15s easy)

4min build to 50 BBM (150bpm)

4x (30s fast/15s easy)

3min build to 50 BBM (150bpm)

3x (30s fast/15s easy)

2min build to 50 BBM (150bpm)

2x (30s fast/15s easy)

1min build to 50 BBM (150bpm)

1x (30s fast/15s easy)

5min c/d

and wow did the legs burn on some of those!!

Today

A quick hour on the turbo this morning - cleverly avoiding the downpour....

Nice and easy using the time trial programme

I.

The last few days

Well not much posted for a while (except my announcement/confirmation of IM CH 2010) - I have been away on business so have not had a chance to.

At the moment I am trying to get my head back into training/tapering for Hayle Standard on the 26th, today's training consisted of

Early swim -

200m w/u

12x 100m race pace

50m b/s

50m c/d

30min run BPM 160-175 race pace

Later

I.

IM CH 2010

OMG I have just entered IM Switzerland 2010....more to follow

Last night's swimming

A good hard set last night with Caroline not letting us reduce the tempo!

200m w/u

200m pull

2x100m (25m fists/25m f/s)

6x100m RPE8-9 going on 1:35

3x200m RPE4-5 going on 3:25

6x100m RPE9 going on 1:30

2x200m RPE4-5 going on 3:15

50m kick

50m b/s

...and then cramp...feel the lactate burn.....

Not sure if I will do any training tonight as I overslept until 6am this morning and missed my run and we are out for dinner later....I do might do some yoga instead...and do a brick session tomorrow.....30km bike 5km run....hmmm....

Later

I.

Welcome to my new page

Well the old page address seemed a bit out of date and because I refuse to pay PlusNet 190GBP for a new domain name I had to rebuild my website - so I hope you like it. All old posts have survived and archived on this webpage...

Well...the dust has settled from Wimbleball...

I survived (just about) with all my faculties intact (I think!).....

What next....

Well I think I have finally persuaded Lizzie that doing a full IM is not going to take me away from the kids and her too much....well I have just started the process to leave the reserve forces something that has occupied a significant amount of my time for nearly seventeen years...so more time for the family and a few mornings freed up to train!

So the IM adventure begins....well it will when I am a little closer to it timewise....this year I am going to do a couple of olympic races (1500m swim/40km bike/10km run) to finish off and possibly a couple of 3.8km swims too....

Now to find a training programme or coach or possibly both!

Later
Best wishes to you all!
I.

Oh and the official photos