30th September (pm) - Swim

workout from book - E(Form) 5 shortened though
w/up
2 x 300m (100 free, 100 kick, 100 finger scrapes/catch up)
100m free

Main set
8 x 50m (Odd - distance per stroke, even - build)
3 x (150,100,50)
1st round RI (:15,:10,:05) - 2:24, 1:38, :48
2nd round RI (:20.:15:,10) - 2:29, 1:43, :48
3rd round (:25,:20,:15) - 2:30, 1:39 :48

W/down
200m

Kick was sore on back but need to start doing this to strengthen

Total Distance = 2.2k

30th September (am) - Bike

45:00 on turbo trainer including w/up and w/down
Aiming to keep HR in 130s and cadence at 80rpm

HR= 136bpm
Cadence = 78

Ate taste to close to start, left it a bit longer on Tuesday so struggled with energy at start

29th September - Run

6.2miles
54:32
Average pace = 8:47

Dunton - Leire - Frolsworth - Ashby Parva

Longest run for 9 months so good to get going again although painfully slow, not really any pain from hip

28th September (pm) - Swim

400m w/up

2 x 50m (25 right arm only, 25m build)
2 x 50m (25 left arm only, 25m build)

1 x 400m - 6:53
1 x 150m - 2:40
1 x 200m - 3:33
1 x 400m - 6:59
2 x 100m - 1:42, 1:40
15 secs rest between above sets

100m w/down

Total distance - 2050m

Longest i have swum in a long time, injury felt ok although did not like the drills as put it under too much stress. Need to work on building endurance

Did 15 mins strength/conditioning after as well

28th September (am) - Bike

45:00 easy inclduing w/up and w/down on turbo
tried to keep cadence above 80 with HR in 130s
Average cadence = 80rpm
Average HR = 131

pretty happy although was in a high gear

27th September - Weights

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Hurdler Walk
Cradlers
Star

Main session - 2 sets of 25 reps (45 secs rest), never strain of fail

Leg Press - 32.5kg
Lat Pulldowns - 25kg
Knee Extension - 20kg
Hamstring Curl -25kg
Straight Arm Pulldowns - 11.25kg
Calf Raise - 20kg
Seated Row - 25kg
Triceps Extension - 16.25kg
Pec Fly - 25kg
Chest Press - 15kg
Shoulder Press - 10kg
Hip Abduction (pushing in) - 35kg
Hip Abduction (pushingt out) - 35kg
Press ups (2 sest of 10)
Lunges (2 sest of 10)
Deadlift - (2 sets of 10) - 8 kg, trying to learn form

10 w/down on x trainer

Felt ok, inside of hip was sometimes painful when trying to get on some machines where i had to stretch as well as hurlder walk, keep going though as physio said i have to chase the pain spots.

27th September - Ironman Training Starts

Start training for 2011
Going to do Outlaw

Try to learn to hold back in early stages of training as dont want to gte injured like last time, try and do more core work throughout the year

19th September - Essendex Last Minute Sprint Tri

400m swim/19.3k bike/5k run

First tri in a year, first race in 9 months - no real expectations but just wnated to finish without too much pain from hip

01:06:14 total, splits as follows

Swim: 7:24
T1:1:10
Bike: 34:10
T2: 00:52
Run: 22:36

Swim was ok despite 5 people being in lane who had overestimated how quick they were, could of perhaps gone harder but did not want to irritate hip too early (did not do tumble turns either)

Bike was really good on the flats but was awful on hills

Run was shocking - legs just did not work, so slow.

Was good to get back into it and overall was what i expected. Hip was sore but not limping during or after really.

Will have a week off and then start light winter training

17th September - Swim

Last session for Sprint triathlon on 19th
total was 1000m

5 x 50m warm up
5 x 50 m (25m hard, 25 easy)
few mins rest
5 x 50m (25m hard, 25 easy)
5 x 50m warm down

Hip still sore from Tuesday, not going to do track session for long time as hip cannot take sudden sprints

14th September - Run

Track Session

First time in about 9-10 months, wanted to see how hip would react.

Was not too bad but did a bit of cross country around the actual stadium which irritated it.

1200m warm up

2 laps of cross country rounte circa 1200m

3 x 1200m on track meant to be at 10K pace but i just went a bit easier (4:48, 4:41, 5:01)

Hip was sore after so will see how it is tomorrow (may have day off to rest it)
Was never limping while running but definitely knew it was there, will not do this for a few more weeks as don't think quite ready yet for track work.

13the September - Swim

1000m total
4 x 50m warm up
6 x 100m
4 x 50m warm down

doing tumble turns again so hip was a bit sore.

12th September - Brick

15 mins bike
5 mins run

Did the above three times with 5 mins rest in between
Actually felt quite good. Looking forward to racing next week

11th September - Run

4.2 miles
36 mins

10th September - Swim

1200m continuous
Around twenty minutes

8th September - Run

3 miles
27 mins
felt OK although hip slightly sore after first bike ride yesterday

7th Sept - Bike

1:05:00
18 miles
average around 16.3 mph including warm up and down

30 August - 6 September Holiday

Managed to do 2 circa 1500m swims in the sea which was quality had was really clear and could see loads of fish and 1 30 min run and 2 40 mins run by the sea which was also really good