7th October - Bike

1:00:00 on gym bike as was in a hotel with work

6th October - Run

45:00 on treadmill doing hills workout

5th October (pm) - Run

7.25 miles
1:00:05
Average = 8:17/miles

Felt good to get a bit more distance done, went of to fast and struggled towards the end though

5th October (am) - Swim

Endurance (form) 2 from book

w/up
400m

Main set
6 x 50 (25m RT/LT, 25m build)
1 x 400m - 6:48
2 x 200m - 3:19, 3:26
1 x 450m - 8:07

W/down
100m

Was not feeling too great with sore throat
Total Distance = 2050m

4th October - Weights

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat

Cat Stretch
Shoudler 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 -20kg
Straight Arm Pulldowns - 11.25kg
Calf Raise - 20kg
Seated Row - 25kg
Triceps Extension - 16.25
kgPec Fly - 25kg
Chest Press - 10kg
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) - 10 kg, trying to learn form

5 w/down on x trainer

3rd October - Run

45:33
5.38 miles
average pace = 8:28/mile

Felt better than Wednesday even though was very windy.
Need to keep improving slowly to try and get back to where i was before injury

2nd October - Bike

1:30:00

Lutterworth - Gilmorton - Bruntingthorpe -Countesthorpe - Dunton - Frolsworth - Ullesthorpe - home

As previous sessions, aimed to keep hr< 144 and cadence in 80's

Average HR = 140 bpm
Average cadence = 84 rpm

24.8 miles
16.6 mph

No real hip pain and felt comfortable, still need to work on hills.