25th Dec - Rest

24th Dec (lunchtime) - run

10k easy run on treadmill
47:18

24th Dec - Swim (am)

w/up
4 x 100m free (every 4th 25m kick)

Build up (repeat 6 times)
1 x 50m kick with fins
1 50m breathe and kcik with fins (1 arm by side other holding kickboard)

Core
6 x 100m freestyle
8 x 100m freestyle with paddles

W/down
8 x 25m free

23rd Dec - Bike

2:02:00 on turbo trainer
Session E7 from Book

5:00 easy with >90rpm
5:00 alternate :30 standing and :30 seated
6:00 alternate 1:00 between 80% on RL and LL
50:00 in zone 1, every 5:00 do a :30 spin up followed by :30 sprint
50:00 in zone 2, every 5:00 do a :30 spin up followed by :30 sprint
5:00 warm down

feel like still making progress, too icy to go on run again though

22 Dec - Bike (pm)

1hr 30:00 on turbo

25:00 w/up
5:00 with cadence .90rpm
5:00 alternate :30 between 8-rpm and 100rpm
10:00 with >95rpm
8 x :30 spin ups (4:30 RI)
5:00 w/down

could not go running afterwards as just too icy

22 Dec - Swim (am)

W/up-
4 x 100m free

Build up -
6 x [1 x 50m kick with fins (25m easy, 25m hard), 1 x 50m breathe and kick with fins and kick board]

Core
1 x 600m free with paddles and fins
1 x 400m free with pull buoy and paddles
1 x 400m free with paddles and fins

w/down
2 x 100m free

Total Distance = 2.6k
took 55 minutes

21 Dec - Weights

15 min warm up on X trainer

2 sets of 20 (:45 rest)
Low intensity (some strain)

Leg press - 37.5kg
Lat pulldowns - 30kg
Knee extension - 27.5kg
Hamstring curl - 35kg
Straight arm pulldowns - 13.75kg
Calf Raise - 30kg
Seated row - 30kg
Triceps extension - 18.75
Pec fly - 30kg
Chest Press - 20kg
Shoulder press - 20kg
Hip abduction in - 50kg
Hip abduction out - 60kg
Ab crunch - 2.5kg

25min core work
10min warm down on X trainer

20th Dec - Rest Day

19th Dec - Brick

Bike and run

3.5hrs on turbo trainer in zone 1

3mile easy run


this was mentally challenging as its a long time to be on a turbo trainer

18th Dec - Brick

Bike and Run

1hr on turbo trainer in zone 1

10 mile run
Time = 1:22:26
average 8:15 /mile

felt ok physically but really struggled as very icy so had to keep slowing down to pick my way through certain areas.

17th Dec - Swim

Session from book: Distance Free 8A

W/U: 600m freestyle, 600m (50kick, 50 free, 100m finger trail, 100m LA,RA,Both, 50 kick, 50 finger trail, 200 free)

3 x 250m [25k, 25 fly (:10RI), 25 finger trail, 25 fly (:10 RI), 150 free neg split (:20)]

3 x 400m (:20RI) desc speed (6:59, 6:54, 6:44)
3 x 300m (:20RI) desc speed (5:19, 5:15, 5:14)
3 x 200m (:20RI) desc speed (3:26, 3:22, 3:19)
3 x 100m (:20RI) desc speed (1:41, 1:36, 1:33)

W/D: 250m


Total Distance = 5.2k

Really good session - need to keep working on holding technique whilst at pace

16th Dec - Brick

Bike & Run

2hrs on turbo plus 3 mile easy run

Session E9 from book (slightly shorter) on turbo
5:00 with cadence >90rpm
5:00 alternating between :30 standing and :30 sitting
6:00 alternating between 1:00 80% LL then 80% RL
Set 1 - 3 x 15:00 in zone 1 - start at 132 bpm then raise 3 beats every 5:00 (5:00 rest between each)
Set 2 - 2 x 15:00 in zone 3 - start at 152 and raise 3 beats every 5:00 (5:00 RI)
9:00 in zone 1

easy 3.08 mile run
Time = 23:52
average pace = 7:45/mile

definitely feel like making progress on the bike but defiantly not feeling the power bar shots if running after

15th Dec - Brick (pm)

Bike then run

1.5hr on turbo trainer

29:00 in zone 1
5:00 >90 rpm
5:00 alternating :30 standing and sitting
6:00 alternating 1:00 80% LL and RL
4 x :20 spin ups (1:40 RI)
4:00 in zone 2
2 x :20 spin ups (1:40 RI)
4:00 in zone 2
4 x :20 spin ups (1:40 RI)
15:00 in zone 1


5 mile run
36:45
average pace = 7:21/mile

Felt good and strong, dont think powerbar shots are the best thing if running afterwards as tummy felt off.

15th Dec - Swim (am)

Warm up -
8 x 50m freestyle

Build Up-
4 x (1 x 25m freestyle kick, 1 x 25m freestyle, 1 x 25m finger trail, 1 x 25m freestyle)

Core -
2 x 400m with pull buoy
3 x 50m Breaststroke
3 x 50m Backstroke
4 x 50m freestyle (25m easy, 25m sprint)

Warm down -
2 x 100m freestyle

Total Distance = 2.3km

14th Dec -Weights

15:00 w/up on X trainer

2 sets of 20 reps (:45 rest)
Some strain

Leg press - 37.5kg
Lat pulldowns - 30kg
Knee extension - 27.5kg
Hamstring curl - 35kg
Straight arm pulldowns - 13.75kg
Calf raise - 30kg
Seated row - 30kg
Triceps extension - 18.75kg
Pec fly - 30kg
Chest press - 20kg
Shoulder press - 20kg
Hip abduction in - 50kg
Hip abduction out - 60kg
Ab Crunch - 2.5kg

25:00 core work

10:00 w/down on X trainer

14th Dec - Preparation 2 Period Starts

Goals:

1. Improve swim technique
   
2. Improve ability to run of bike
   - 4 rides/week; short run following every ride
   
3. Build overall endurance
   -Use bike-run sessions to build endurance & improve transitions

Strength = AA2

13th Dec - Keyworth Half Marathon (new PB)

13.1 miles
1h 26:02

came 57 th out of 875

Did not expect this, felt like my running had levelled of a bit but felt really strong on a hilly course, definitely think core & technique work is paying off

need to keep up concentration throughout whole race, has improved though.

Well done to Alcia who got 2h 17:00 in her first half marathon.

12th Dec - Bike

Easy 20.3mile bike as dont want to overdo it before half marathon tomorrow

HR= 125
Total time = 1h 14:10
Average speed = 16.5mph

Found it hard to hold back and felt a really short ride.

11 Dec - Bike

2hrs on turbo trainer

54:00 in zone 1
5:00 with 80rpm
6:00 alternating between 1:00 100rpm and 1:00 at 80rpm
15:00 in zone 2 pushing a low gear
10:00 in Zone 2 concentrating on pulling up pedals (high cadence)
15:00 in zone 2 pushing a low gear
15:00 in zone 1 warm down

I feel like I am making progress on the bike.

10th Dec - Run

5m at steady pace
34:27
average = 6:54/mile

from office down Ayelstone road, Middleton street then up Narborough road

Felt a lot easier than last time

9th Dec - Bike

2h 15:00 on turbo trainer

session E6 from book

35:00 in zone 1
5:00 easy at 90rpm
5:00 at :30 intervals between 80rpm and 100rpm
5:00 easy at >95 rpm
45:00 in zone 1, every fifth minute, alternate between a :30 spin up and :30 all out sprint
30:00 in zone 2 continuing with above efforts
10:00 warm down

8th Dec - Run (pm)

LTC track session at Saffron Lane

warm up and drills with Dr Tom - this week plyrometrics (quite hard)

main session -

Distance: 1200m, 1000m, 800m, 600m, 400m
Time: 4:17, 3:33, 2:50, 2:06, 1:17
Pace: 5:26, 5:26, 5:28, 5:21, 4:56

warm down

was a good session - was windy in home straight

8th Dec - Swim (am)

Warm up -
4 x (1 x 25m freestyle, 1 x 25m breast stroke)

Build up -
6 x (1 x 50m lateral kick with fins, 1 x 50m single arm with fins (arm out in front)) - :15 rest

Core -
12 x 100m on 2:00

Warm down -
2 x (1 x 50m freestyle push & glide, 1 x 50m easy)

ok session kept between 1:40-1:45 on 100m, last two top 1:30s.

7th Dec - Weights

15:00 warm up on x trainer

2 x 25 reps (:45 rest)
Low intensity - never strain or fail

Leg press - 32.5kg
Lat pulldowns - 25kg
Knee extension - 25kg
Hamstring curl - 30kg
Straight arm pull downs - 11.25kg
Calf raise - 25kg
Seated row - 25kg
Triceps extension - 16.25kg
Pec fly - 25kg
Chest press - 15kg
shoulder press - 15kg
Hip abduction in - 45kg
Hip abduction out - 55kg
Ab Crunch

25:00 core work
10:00 warm down on x trainer
10:00 stretching

Bike

65 miles in Zone 1
4:10:46
average HR = 131
average speed = 15.5mph
average cadence = 66

out towards Hallaton then up to Lanude Abbey, Withcote and Tilton on the Hill

was a very hilly route and was really windy so a good hard session, faded a bit in the last 15 miles, perhaps need to thing about nutrition more.

Swim (pm)

4 x 1k with 2 x 500m warm down

18:13
18:20
17:55
18:08

9:50
10:40

Total distance = 5k

Was a good session - need to keep up concentration throughout though as tend to daydream quite a lot

Run (am)

16 miles slow pace

2:03:46
average pace = 7:44/mile

Home - Gilmorton - Peatling -Countesthorpe - Willoughby - Ashby Magna -Dunton - Home

Felt good up to about 12 miles, from then on really had to concentrate and work hard to stand up tall

Rest Day

Run

1m w/up - 3m brisk -1m w/down
7:53 - 6:45 - 8:51

time = 37:00

think need to eat more after big sessions (yesterday) as lost energy badly towards the end

Run

11m slow pace
1:26:17
average pace = 7.51/mile

work - aylestone road - blaby - fosse park - narborough road - office

Run (pm)

LTC track session at Saffron Lane

Keeping form, slowing down if form starts to slip

1m easy warm up (7:36)
8 x 75m strides
1 mile fast (5:41)
800m easy
25:00 of drills with Dr Tom
400m (:80)
14 x 300m (:60,:60,:59,:60,:60,:59,:59,:59,:59,:59,:56,:60,:57:,57)
400m warm down

Was a really good session and kept good posture throughout, calf's hurting a lot at the end (apparently this is normal and means its working!)

Swim (am)

Warm up -
4 x 100m freestyle (kick every 4th 25m)

Build up (repeat 8 times)
1 x 25m long dog (the underwater phase of the stroke only)
1 x 25m single arm (other arm by side, 6 left, 6 right, 6 both)

Core -
1 x 1500m @ 26:32 nice and easy concentrating on stroke with a couple of efforts

Warm down -
1 x 100m push & glide
1 x 100m freestyle easy

Still concentrating on hip rotation.