Training week starting Mon, 18 April 2011

According to the plan, this is going to be a tough week. So we will see how I progress. I was totally exhausted yesterday and slept a solid 9 hours. Feeling much improved.

Sunday, 24 April 2011
Rest day!!


Saturday, 23 April 2011
Bike session on the rollers between Esher and Cobham
This was a tough session and my legs didn't have the juice. Battled through and felt all the better for it. :-)
Garmin data here


Friday, 22 April 2011
Latimer Road Pool, Swim session
Moved swim to today cos it was meant to be a big session and I didn't fancy that the day before the race. It was very frustrating because I couldn't get anywhere near my target times. Wonder what's going on and my shoulder wasn't too pleased either as soon as I start picking up the pace.

24 lengths warm-up (720m) every 4th length not FC
3 lengths kick (90 m)
3 lengths pull (90 m)
4x 2 lengths (60 m) fast off 70 sec
6x7 lengths (210 m) just about 4 min (instead of 3.22) off 40 sec rest
4 lengths (120 m) warm down



Thursday, 21 April 2011
Battersea Park, Track session
Another session of 20x 300m with less break and a bit quicker (i.e. 63 sec with 30 sec rest). Sounded tough and it was, but was flying round the track (by my standards). The last 4 were just a pure fight, but I got through alright.
Garmin data here


Wednesday, 20 April 2011
Bike session at Richmond Park
Was doing the same as last week, but one rep more, but taking the first one at half pace. Knocked a considerable amount of time off from last week. Seems that 60 miler did me a load of good.
Garmin data here


Tuesday, 19 April 2011
Battersea Park, Track session
Having missed the train, I was alone for most of the session. But it worked out alright. Was meant to do 5x1000m at 3.40 pace with 5 min rest.
The first ones were a wee bit faster, the rest was a bit slower.
Garmin data here


Monday, 18 April 2011
Wimbledon College, Squad swim
100 warm-up
200 m practice swim for Thames Turbo triathlon (diving under ropes up and down the pool)
200 m pull
200 m swim
200 m pull
200 m swim
4x 50 pull
200 m swim
8x 25 pull
200 swim
100 warm-down
Total distance: 2 km
Felt alright, though noticing that my stroke gets choppy when I swim faster which is then causing me some pain in my left rotator cuff. When I swim faster I sometimes forget to catch quickly, which causes the choppiness.