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?

 

Well done to the Run swindon girls last night, 6 miles of fast 400's with 400 recoveries, hills, steps and sprints all thrown in.

They seemed very quiet until they'd finished.

 

For me this am it was a 20 mile time trial.

Legs are tired this week and I felt a little dehydrated.

Its been a week from my last post, not that I havnt been training and also not being bored talking about training. Its just been a little full on.

Training is going well but what with the calf I have decided to pull out of Portishead at the end of the month and Im gutted to miss the relay tomorrow night however I cant wait to see the Run swindon team fly round coate water.

Just over an hour bike this morning, Was up early to miss the traffic. Counted 5 squished Rabbits. "Brighteyes"

The calf is the best its been for weeks so this week all being well will be slowly building back up my run volume.

Next race will be september now. So 6-8 weeks of focused training coming up.

 

 

Deadlifts this morning 140k for 2 reps after a 4 set warm up. So not at my winter strength but happy considering Im not fireing on all burners.

Amazing what a few changes can make to your swim times.

Focusing on spearing the water 12" in front of my head and extending forward along with feeling thumb against thigh drill to make sure Im fully completing the stroke as well as keeping 1 eye above and one eye below the water line when breathing put all my 100m reps Well under 1:40 comfortably.

Good session.

1st session back from a few days off. 15 mile bike @ a comfortable 23 mph followed by a 1 k run. Calf felt better but still a little twingy on the run.

Have been doing a lot of work on the foam roller and golf ball and that is defo helping.

As Lee has selfishly decided to go on honeymoon :-) im booked in with Kev tonight.

Good session Kev. Im confident were getting to the route of the cause so its plenty of self massage in the area as well as some eccentric stretching.

 

Gona take a few days off. Focusing on some good stretching, foam roller, pressure point release and get in for a massage. Must sort this calf out once and for all.

In the gym for some strength work and 15 minutes on the foam roller. This calf is not playing.

The 25m pool was closed this morning so made do with the smaller pool, just worked on a slightly earlier hand entry and extension after speaking with Steve Cryer, former World Ranked Eurpean Masters Gold Medalist. Thanks Steve. (swimpodium@gmail.com) Will defo be booking in for some sessions.

With a very wet and windy morning to wake up to it was a steady 60 minute turbo session @ 95 rpm.

Out for a 10k this evening with the Run swindon girls.... How cold :-/