Sat hear with my Espresso, slice of toast and hunny. Thats the Hunny that bee's make not the wife. She is fast asleep, dead to the world.

Planned session today. Crossfit workout and then into the pool for some threshold work and practice some open turns.

Was watching Tirunish Dibaba yesterday. If you want to  know wear to land your feet when your run combined with a 96 spm per leg cadence then Youtube her. Fantastic.

 

Well done girls.

Last night........

What a great evening. Running across the top of the Swindon half marathon course blessed us with a fantastic sunset and view across Swindon. Temperature was perfect and it was lovely to hear those who havnt done the course before say that they didnt find it to bad. All them hills in training are paying off.

A big thankyou to Liz and Graham for the excellent BBQ they laid on for a post workout meal. Profiteroles my favourite....MMMMmmmm..

Fueled this morning from last nights BBQ I done 60 minutes on the turbo. 10 minute warm up followed by 5 minutes in thresholed followed by 5 minutes under threshold x 5. Could I possibly sweat anymore give me a towel somebody.

A steady hour out on the bike this morning. How dark is it in the mornings now.

Looking forward to tonights session with the Run swindon girls. We have our second session on the Swindon Half Marathon course. A hilly 6.5 miles

Congrats to Gary O'brien who came second in the Grassroots events "Track n Trail" in a time of 30:40 for a hilly off road 5 miles avg 6:07 min/mile pace.

Still going strong even tho spent most of the race Moonwalking and sliding sideways.

Well done G.

Liam  @ Run

400m time trial today.

Dissapointed with a 6:49. Maybe tired from yesterdays brick or the fact I didnt have my Super duper Speedo Elite suit on. Turns felt allover the place however stroke didnt feel to bad. Maybe try another one one Friday.

After a back off week I thort it a good time to do a race brick.

Avg 23 mph over 15 miles on the bike which I was pleased with as it involved a few stop starts with traffic and red lights, 45 second transition and a sub 20 minute 5k.

 

Easy brick today. Steady 30 minutes on the bike followed by a 15 minute run.

A nice day off y'day. So this morning I was ready to go.

Started off in the gym with a crossfit circuit.

Deadlifts followed by front squat push presses then onto dips, chins, walking plate lunges then non stop into decline crunches and finished with machine presses. Short rest and repeat.

Then into the the water for a few drills, 50's and 10 minute steady swim.

If any of you are looking how to swim then watch Sun Yang who broke Grant Hacketts 10 year 1500m world record recently. This guy avg 27 strokes per length of an Olympic pool that's a consistant 13 - 14 strokes in a normal 25 m pool. Try it. He uses a 2 beat kick until the last 100m.

His stroke is so smooth and one thing I noticed is how much he gets on his side when going to breath. For those struggling to breath this helps so much. It enables you to reach so much further, it keeps the side your head more in line with the water surface thus creating a far better bow wave to breath into and gives you longer to breath in........ You tube "Sun yang 1500m world record"

 

Just finished my  toasted jam bagel. I love back off weeks. Yesterday I was in the pool for 20 x 50m Avg 15 strokes per length @ 25 seconds per length.

Nice easy session followed by a meeting with Jack Uzzi.

Today a bit of a lay in, up at 6, out on the bike by 6.30 for a light 30 minute spin.

Out tonight with the Run swindon girls. Hope they are feeling fit.

They started their training for the Swindon half last week practicing the first 3.5 miles of the course. Out n back total of 7 miles.

Tonight, got to get them legs strong for Swindon Half so we will be taking in some hills girls.

Wow where has the last ten days gone? Great to be back into training. Inspired by the running form of Ali Brownlee at Hyde park last weekend. I bet he was buzzing as the rain came down just as he got into T2. Good session today. 10 mile moderate bike with a 2 mile hard run followed by a 10 mile hard bike followed by a 2 mile moderate run.Im going to take it easy from tomorrow for the next 6 days and then I have 4 weeks of speed work planned leading me up to the Highworth Triathlon.

The rain timed well this am with my planned turbo session.

5 minutes @ 90-95 rpm followed by 5 minutes @ 100-105 rpm x 4 reps.

40 minutes of major sweating.

Feeling fit. :-)

Well done girls last night. Starting training for the swindon half.

1 mile warm up taking in 3/4 of vic hill. Then 3 x 1 mile reps each rep taking in vic hill with a short 2 minute recovery between each rep. Finish with a 5 minute cool down.

A nice staedy bike for an hour this morning. Highlight of the ride was seeing a beautifull doe. A leggy brunette with come to bed eyes.

The lowlight was a nobhead in a blue golf. Who twice now finds it funny to drive really close to me and slam his brakes on in front of me with his baseball cap on back to front, sat low in his car just about seeing over his stearing wheel and smoking, you know the type.

If for some reason you know who im talking about and get to read this I have you number plate. One more strike and your out mate.

August..... What the %&$*?#

Well that means it only 10/11 weeks to the Swindon Half Marathon.

I have just had 2 really good days of training.

Yesterday a 15 mile bike ride avg 23.5mph followed by 5 x 1k reps @ 6-6:15 min mile pace and today crossfit followed by 1500m mixed drills, 100m reps and steady swimming.

Keep stretching, massage and ice.

Up @ 4.45am for a 30 minute turbo session. 5 minutes @ 90-95 rpm followed by 5 minutes @ 105 rpm x 3 reps.

Then off to the gym for a cross fit session. Then into the pool for a mix of 100's,  turns, steady swimming and drills with a little petting thrown in. (told of by the lifegaurd). Total 1500m.  Starting to feel good again. YES YES YES.... :-)

So all is well with the calf. Swimming is good bike is good and will be slowly increasing run mileage back up to 15 to 20 miles per week.

Run a few 6 min/ miles of the bike so calf seems to be holding up to a little pace as well.

A nice easy hour on the bike this morning. Very quiet roads. Is everyone on holiday exept me?