Swim

LTC session

10 min warm up

Main session was all drills focusing on body position and technique
Each drill was 4 x 50m

300m w/down

Was really good session and gave me some good pointers:

1. turn with the hips
2. fingers should be pointing down at the catch

Probably about 2k

Run

5 miles Steady
35:04
average pace = 7:01/mile

Office - Ayelstone Road - Middleton Street - Narborough Road - Uppingham Road - Walnut Street - West Walk

Was very hard run and struggled to keep pace up as not done any speed work since marathon

Bike

2 hours on turbo trainer

45 mins at Zone 1, average HR =133, average cadence = 68

then into Speed Skills 2 session (from book)

5 mins easy at cadence 90
5 mins alternating 30secs between 100rpm and 80 rpm
10mins easy at cadence 95+
8 x 30secs maximum rpm (4:30 rest) - Zone 2

15 min warm down
average HR for second part = 139, average cadence for second part = 72

kept between 120rpm and 130rpm on intervals, struggle to keep HR controlled in high cadence and currenlty cannot push a big gear at high cadence, no big surpirses as I know biking is my weakest part. Have still made big improvements since January though.

Run (pm)

From office - Ayelstone Road -Soar Valley Way, Narborough Road - Uppingham Road - past Walkers Bowl - West Walk

8 miles
Time = 1:02:24
Average = 7:48 /mile

Felt good to get running again after two weeks off, felt ok but need to keep a more consistent pace.

Swim (am)

warm up -
4 x 50m with 15 second rest

Build Up -
6 x (1 x 50m freestyle with fins, 25m hard kick, 25m recovery, 1x 50m freestyle breathe and kick with fins and float)

Main Set -
3 x 200m with pull buoy, 30 sec rest
3 x 200m with paddles, 30 sec rest

Warm down -
2 x 50m easy with 15 second rest

Total distance = 2100m
Total time = 45 mins

Average swim session, could probably fit in a bit more before work (up to 1 hour)

Weight = 13st 6lbs

Weights Session

Phase AA1

15 minute w/up on cross trainer

2 sets of 25 reps with 45 secs rest, never failing or straining

Leg Press - 32.5kg
Lat Pulldowns - 25kg
Knee Extension 25kg
Hamstring Curl - 30kg
Staright Arm Pull Downs - 11.25kg
Calf Raise - 20kg
Seated Row -25kg
Triceps Extension - 16.25kg
Pec Fly - 25kg
Chest Press - 15kg
Shoulder Press - 15kg
Hip Abduction (pushing in) - 35kg
Hip Abduction (pushing out) - 55kg

20 minutes of core work after with swiss ball exercises


Followed by 30 mins easy bike to warm down then 10 minutes of stretching.

Felt good to get back into training although weights tend to be a bit boring

Ironman Training Starts