Wow, great sesion last night in the water. Trying to hold  6 minute pace for 400 based over 3 sets of 2.25minute  swims with a 10 second rest between each 2.25. After a 1 minute or so rest we then repeated how many times I havnt a clue as I was practically out of it. Then into series of 25m sprints and finished with a 7 minute swim cool down. Slept like a baby.

Tonight will be putting the Run swindon girls through their paces.

After spending most of yesterday evening with a golf ball stuck into my backside,  dont ask. I was up this am looking forward to my 30 minute yoga sesion.

After a warm up of 1/2 dozen downward dogs I worked on some yin yoga holding each pose for 3 minutes focusing on the lower back, hip opening, groin and glutes.

Within 1 week of a couple of sesions Im already starting to feel far more flexible and in a little less discomfort.

Swim Podium tonight. Really looking forward to it. Work on tempo and focus on the catch.

Out for a nice steady hour and 10 minute bike ride followed with an easy 20 minutes of running.

Going to take it fairly easy this week.

 

nice easy 10 minutes @ 7.50-8.15 m/m pace then into 15 minutes @ 6.30-6.50 pace and finished with a easy cool down @ 7.50-8.15 pace. Threshold done.

Going to save my run to tomorrow, so training started off with a gym session and finished off in the pool focusing on 56 spm with my tempo trainer.

December holy cow.

Turbo this morning. 10 minute warm up followed by 5 minutes @ 105 rpm/ 5 minute light spin @90rpm  x 3reps, 40 minutes total.

Great session last night at Swim podium sets of progressive 50's on a 5 second rest.

I decided to use my tempo trainer last night in the pool, setting it @ 56 spm, which felt comfortable. A little devise that beeps at you and can be worn under your swim cap.

Mark in the lane next to me kept hearing it and told Steve that I had a bomb in my hat. Well I nearly wet myself, not that thats a problem whilst wearing speedo's.

Great sesh Steve.

This morning I was out on the bike for a steady hour. Not the kind of conditions to be nailing it.

This evening Im out with the Run swindon girls covering about 5 miles, laps of slightly faster than threshold pace.

Thats it from now on I'm going to include 2 x 30 minute yoga sessions per week.

After my power circuit last friday and my body  seems to be getting tighter and tighter I must get back to doing my yoga.

So up at 6am for 30 minutes of yoga in my tights. Please Mrs D dont walk in on me.

I cant believe how unflexible I have become.

Note to oneself and others without flexibility how do we expect to be faster stronger and minimise injury.

Wow thats fresh.  Its a little bit Diana Ross this am ( 3 degrees) thats not bad for 5am.

So a 60 minute easy bike @ 18 mph followed by a 20 minute easy run @ 7.52 min/mile pace.

Face feels like i've just had botox.

After y'days power session I woke up this am as flexible as a Plank of wood. Light massage on the calves, 10 minute walk and some dynamic stretches I was almost able to put my socks on. 10 minute easy jog into 15 minutes in threshold pace and finish with a 5 minute easy jog.

So off to the gym this am for a good power session, Squats, cleans, push press, chins, chest press, walking lunges, machine crunch and v crunch no rest x 3 sets.

In the pool for drills focusing on tempo with my finis tempo trainer. Managing 1:30-1.33'S per 100m @ 57-58 SPM SO TECHNIQUE CANT BE TO BAD.

Well done girls last night. I chucked in some walking lunges sraight into a hill sprints. Get them hammy's and glutes fireing.

For me this am was a solid 30 minute turbo, 5 min easy @ 90rpm followed by 5 minutes @ 110rpm hard x 3. Hot sweaty and in and out. Love it.

Good sesh last night in the pool. Felt hard but its what i would expect

So an easy hours ride this am. Brrrrrgggghhh its cold 4 degrees i would be better of taking soup than a gel.

Hill session planned tonight for the Run swindon girls. HeHe

Out tonight for my swim podium session.

So with the bike fixed I was looking forward to an easy brick. 40 minute steady ride followed by an easy run @ 7.30-8min/mile pace.

Of to see Lee Paines for a session on the calves.