Training - Monday 18th December - Sunday 7th Jan

A new idea !!! I'll fill in my training as I go.

Have adapted this to cover the xmas period. Haven't covered myself in glory but have been away on hols and carrying injuries so have eased back. Hopefully back in the saddle though from Monday 8th Jan on a proper training scheme.

Mon 18th Dec - 90 mins swim (3.9km)
Tues 19th Dec - 60 mins swim (drills and 300m reps)(1.8km)
Weds 20th Dec - 45 mins swim (6 x 300m)(1.8km)
Thurs 21st Dec - Day Off
Fri 22nd Dec - Nothing today
Sat 23rd Dec - Nothing
Sun 24th Dec - 60 mins run, 30 mins swim
Mon 25th Dec - 30 mins run
Tues 26th Dec - 40 mins run
Weds 27th Dec - 40 mins run
Thurs 28th Dec - Day off
Fri 29th Dec - 60 mins run
Sat 30th Dec - nothing
Sun 31st Dec - nothing
Mon 1st Jan - 60 mins run
Tues 2nd Jan - nothing
Weds 3rd Jan - nothing
Thurs 4th Jan - 45 mins swim (1.5km), 42 mins run (10k)
Fri 5th Jan - 45 mins swim (2 km), 80 mins bike (32km)
Saturday 6th Jan - nothing
Sunday 7th Jan - 80 mins bike (32km) , 60 mins swim (2.1 km)

So... I would say the following for the xmas 2 week period:

Swim: 375 mins (6 hrs 15 mins) 14.2 km
Bike: 170 mins (2 hrs 50 mins) 64 km
Run: 332 mins (5 hrs 32 mins) 55 km (approx)

First swim of IronMan distance

December 18th - thought I'd show the pool who was boss and set about the IronMan distance. Did 13 x 300 m with a minute recovery between each. And that, my friends, adds up to 3.9km in anyone's book.
Who's your Daddy?

Training - Monday December 11th - Sunday December 17th

Winding down for xmas and busy at work but managed to get some quality work in including a PD (Distance equivilant of a PB !) on the bike.

Mon Dec 11th - 1 hour swim - 2.4 km
Tues Dec 12th - 1 hour swim - 2.1 km
Weds Dec 13th - 85 mins run (off road, approx 14.5 km)
Thurs Dec 14th - 3 hrs 40 mins bike ride - 91 km
Fri Dec 15th - Day off
Sat Dec 16th - 81 mins run (off road, approx 14.5 km
Sun Dec 17th - nothing today


Approx Distances this week -

Swim - 4.5 km
Run - 29 km
Bike - 91 km

Tuesday 12th December - Back running

Went out off road today on a taxing 85 minute wind and rain run. Back seemed to hold up well. Fingers crossed.

Swim Splits - Tuesday December 12th 2006

300m warm up followed by following reps (one quarter of swim time as recovery between each):

1st 100m - 1"52"
1st 150m - 2'53"
1st 200m - 3'50"

2nd 100m - 1'48"
2nd 150m - 2'51"
2nd 200m - 3'53"

3rd 100m - 1'50"
3rd 150m - 2'52"
3rd 200m - 3'56"

4th 100m - 1'52"
4th 150m - 2'59"
4th 200m - 4'01"

300m warm down

Total swim - 2.4km

Training Monday December 4th - Sunday 10th December

Sneakily lazy week. Busy at work and recovering from a back injury are my only excuses, m'lud.

Monday Dec 4th - 60 mins bike
Tues Dec 5th - 60 mins swim
Weds Dec 6th - 60 mins bike
Thurs Dec 7th - day off
Fri Dec 8th - 60 mins swim
Sat Dec 7th - 100 mins bike
Sun Dec 8th - hung over - nada ! :-(

Total swim distance this week 3.6km

Luton Marathon - Sun December 3rd 2006

Big up to Keith Harper - back in the marathon saddle again with a windswept personal best at Luton of 3 hrs 36 mins. Well done, son... good to have you back.

Ran a relay myself. Ran the third of a marathon course in an hour dead. Felt good. Felt fast. Felt like I'd knackered my back.

Training Monday November 27th - Sunday December 3rd

Could only run a couple of times this week due to back injury.

Mon Nov 27th - 45 mins swim, 45 mins bike
Tues Nov 28th - 45 mins swim, 45 mins run
Weds Nov 29th - 63 mins bike
Thurs Nov 30th - Day Off
Fri Dec 1st - 60 mins swim
Sat Dec 2nd - 60 mins bike
Sun Dec 3rd - 60 mins run

Tired, busy and picking up a cold. But still training !!!

Swim Splits – Friday December 1, 2006

Back a little better after rest day. Will swim only today. Splits below:

300m drills warm up followed by following splits:

1st 100m – 1’46”
1st 150m – 2’54”
1st 200m – 3’53”

2nd 100m – 1’46”
2nd 150m – 2’58”
2nd 200m – 4’02”

3rd 100m – 1’51”
3rd 150m – 2’59”
3rd 200m – 4’01”

4th 100m – 1’55”
4th 150m – 3’03”
4th 200m – 4’03”

Total swim distance 2100 metres.