Injuries

Went for a 65 minute bike ride today and am starting to feel a little jaded! Knee is stiff and I've picked up a back strain (I think on Sunday whilst running off road). Feeling thoroughly grumpy and hacked off. Couldn't go out running tomorrow night. Thursday is a day of rest. Maybe that will do me some good.

Training - Monday November 20th - Sunday November 26th

Monday 20th - 45 mins Swim, 45 mins bike
Tuesday 21st - 45 mins swim, 60 mins run
Weds 22nd - 45 mins swim
Thurs 23rd - 25 mins run
Fri 24th - BACK2BACK, 45 mins swim, 25 mins run, 45 mins bike
Sat 25th - Day Off
Sun 26th - 80 mins off road run

Achilles injury

Rest has really benefited the achilles problem. Went off road running last night (Tues 21st) for an hour and felt no real ill effects. Minor twingeing. So... feeling good.

Swimming

Thanks to Neil DuPreez... good friend and strong swimmer who coaches Ann Marie, his national standard 10 year old daughter.
He suggested I do timed 100 metres as part of my routine, allowing a set recovery each time. Did this earlier today and felt the benefits.
Swam Monday morning and Tuesday morning, doing 1200 metres each session.
This morning (Weds) swam 1600 metres comprising 300 m warm up, 10 x 100 m within 2'30" (including recovery) and 300 m warm down.

Still struggling to see how I can decrease my stroke count though. I guess it will come.

Training Monday 13th November - Sunday 19th November

Slow week rescued by decent weekend !

Monday 13th - Nothing
Tuesday 14th - 45 mins swim, 70 mins bike
Weds 15th - 35 mins swim (1600m plus warm down)
Thurs 16th - 45 mins swim
Fri 17th - day off
Sat 18th - 75 mins run, 45 mins bike
Sun 19th - 90 mins bike

Must do better !

Training Mon 5th November - Sunday 12th November

Running curtailed this week due to achilles injury...

Mon 6th - 45 mins swim, 45 mins bike
Tues 7th - 45 mins swim, 45 mins run
Weds 8th - 45 mins bike, 45 mins run
Thurs 9th - day off
Fri 10th - 33 min swim (1.6 km)
Sat 11th - 60 min bike
Sun 12th - 60 min swim (speed splits)

Swim Splits November 12th 2006

Warm up 300m drills, then:

1st 100m - 1' 47"
1st 150m - 2' 56"
1st 200m - 3' 58"

2nd 100m - 1' 53"
2nd 150m - 2' 58"
2nd 200m - 4' 00"

3rd 100m - 1' 56"
3rd 150m - 3' 00"
3rd 200m - 4' 05"

4th 100m - 1' 56"
4th 150m - 3' 03"
4th 200m - 4' 10"

Ended by 400m warm down

Will - Groin injury

Hey Will
I'm narrowing this groin problem down to the cycling discipline. It's when I most notice it... strike that... it's the only time I notice it... primarily when I am at the high poing of my right leg rotation - the last quarter of bringing up the leg and the push down... that seems to be the key to when it's happening and giving me pain. It doesn't cause me pain in my swimming or my running.
It's nowhere near as bad as it was but, like we said the other day, it's returned...
Let me know how you want to progress.
J.

Training Mon 30th October - Sunday 5th November

Monday 30th - 45 mins swim, 45 mins bike
Tuesday 31st - 30 mins swim, 45 mins run
Weds 1st Nov - 45 mins run
Thurs 2nd - DAY OFF
Fri 3rd - BACK2BACK - 45 mins swim, 15 mins run, 60 mins bike
Sat 4th - 90 mins bike
Sun 5th - 90 mins run