13th January - Physio

Saw Kate about knee.
Good news is that it is not serious. There is an imbalance between my outer and inner quad on my right leg which when i do any long distance of X country come to the fruition as pain on my inner knee as it is working to hard.

Symptom of this is my foot pointing inwards on bike and when i bend down on knee

Need to tighten up my cleats so it stops lateral movement in my leg.
Have been given exercises to strengthen inner quad on RL
No cross country and have to withdraw from Tough Guy
Can do gym work for next few days until soreness subsided and can then go back into training as normal but still tales 3-6 weeks for muscles to strengthen properly.
Potentially train again properly on Monday, if not may have to rethink about number of base periods, not a problem though as plenty of time

10th January (am) - Swim - Injury

Went for morning swim but suffering from pain on the inside of my knee around the knee cap. Have booked Physio for Thursday 13th, will rest until then and see what they say.

IS similar pain to what i had before UK70.3 in 2009

9th January - Bike

Long Bike with Claire.

3:56:14
Average HR = 132bpm
Distance = 59.3 miles
Average Speed = 15.4mph
Average Cadence = 81rpm


Time included map stops and warm up.
Was very windy and sometimes struggled with this although managed to stay quite strong. Was also an undulating route.

Slower than previous long rides but had map stops and was windy

Went out from Alcia's to Oakham up to Melton, along A6006 to Barrow then to Anstey and back to Alcia's

8th January (pm) X Country Race (Run)

Leicester County Champs
Ran for LTC
Terrible conditions, very slippy and could not get rhythm, definitely need spikes next year.

47:46
Average Pace = 7:48/mi
6.12 miles

Pace shows how hard conditions were

Finished in LTC placings where i should although Ade pushed me close

Overall Placing to follow

8th January (am) - Swim

Endurance 2 from binder

w/up
6 x 75m (:20RI)

Main Set A
2 x 200m (:20RI) 3:21, 3:20
1 x 100m MOD (:20RI) 1:34
2 x 300m (:30RI) 5:08, 5:06
1 x 100m MOD 1:33
2 x 400m (:40RI) 6:42, 6:46
1 x 100m MOD 1:32

C/D
6 x 75m (50 free, 25 back)

Total Distance = 3000m

Felt really strong again, swimming is good at the moment

7th January - Bike (T)

Turbo session an hour after swim
Workout E1 from binder

W/up
5:00 easy with cadence above 90rpm
5:00 alternate :30 standing, :30 seated
6:00 seated,alternate 80% workload between 1:00 on right leg, 1:00 on left leg

Set 1
6 x 2:00 in Z1-2 at 70 rpm with 1:00RI

3:00 Recovery

Set 2
6 x 3:00 in Z2 with 1:00RI

c/d
5:00

felt good, biking seems to be good at the moment

7th January - Swim

Swim after work, continous swim for 60:00
3450m

Splits as follows:
1k - 17:21
2k - 17:13
3k - 17:14
3.45k - 8:05

Felt good, pace nice and consistent. good base to work off

6th January - Rest Day

Day off, did 20:00 of core/stretching though

5th January - Run

1:38:29
12.34 miles
Average pace = 7:58/miles

From Alcia's down to Littlethorpe and back

Was a good run and, could of probably gone a bit longer at this pace but don't want to overdo it. Pace was good, just need to extend distance over next few months

4th January (pm) - Weights

10 w/up on x trainer

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

Main session 2 sets of 15 reps (60 secs rest), last few require focus, moderate intensity

Leg Press - 55kg
Lat Pulldowns - 50kg
Knee Extension - 35kg
Hamstring Curl - 35kg
Straight Arm Pulldowns - 21.24kg
Calf Raise - 35kg - think could increase to 40kg next time
Seated Row - 42.5kg
Triceps Extension - 23.75kg
Pec Fly - 40kg
Chest Press - 25kg
Shoulder Press - 25kg
Hip Abduction (pushing in) - 60kg
Hip Abduction (pushing out) - 60kg
Press ups (3 sets of 10)
Lunges (3 sets of 12)
Deadlift - (3 sets of 10) - 16 kg

5 w/down on x trainer

Felt ok, finished every set but really had to maintain focus on last few , think about the right intensity so continue with these weights

4th January (am) - Run

45:00 easy aerobic maintenance
5.55 miles
average = 8:07 miles

Seem to lack energy on early morning runs, had gel just before, should perhaps try energy drink on way. Struggled on the long hill.

Was an OK session for its purpose although calf's were sore after - have bought some compression wear

3rd January (pm) - Swim

Force 3 workout from binder

w/up
300 free, 200 K with fins, 100 free, 200 K with fins


Main Set A
3 x [300 Pull with paddles N/S (:30 RI), 3 x 100 (Desc 1-3) (:15RI)]

[4:41, 1:42, 1:36, 1:35]
[4:51, 1:41, 1:38, 1:36]
[5:01, 1:43, 1:40, 1:37]

300 K with fins (Even 50's Fast)

W/down
100 free

Total Distance = 3000m

Arms were on fire with paddles which explains drop in time although did N/S, times were ok on 100's for a training session and felt OK

3rd January (am) Bike

75:00 out on road (Orbit Racer)

To Lutterworth through Gilmorton down to Countesthorpe and back through Willoughby and Ashby Magna to Dunton, Leire and home

Was Z1 at cadence in 80s with 30:00 of Z2 after 25 mins

Average HR = 145
Distance = 21.0 miles
Average Speed = 16.8mph
Average cadence = 83

The above include w/up and w/down

Felt good, actually felt more comfortable with cadences between 85-90
Had two Power bar Gels with Water bottle Whig was fine

3rd January - Base 1 Period Starts

Had to push this back two weeks due to being ill

During period will be working on

Increasing cycling Endurance - 3 longish rides

Increasing Running Endurance - 3 longush runs

Increasing Swimming Endurance - 3 longish swims

Weights - AA3 but increase weight

2nd January - Run

Easy run to get back into it

Frolsworth along to Dunton and up Dunton Lane

48:44
6.2 miles
average = 7:51/miles

Felt really good and strong although pace was a bit erratic

1st January - Rest Day

Day of as new years day - bit hungover and in London