Clumber Park Duathlon Awaits

Got Clumber Park Duathlon on Saturday. (10k/40k/5k)

Have done 3 weeks prep to build back up after knee injury and now just coming to the end of a 4 week base period (in recovery week now)

Training going well although need to do more swim sessions and concentrate on wokring on core

Have built up bike to 72 miles and last 4 weeks have done done 4 Bricks per week. Not really done any speed work really just building up endurance.

Have done a pratcice race week this week and feeling rested ahead on Saturday. Need to try and get motivated a bit more for it - longest race since September 2009 so need to make sure i pace myself.

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